1600 calorie vegetarian meal plan
In just a few clicks, generate your own 1600 calorie vegetarian meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1600cal, 106g protein, 142g net carbs, 53g fat, 35g fiber per day) cannot be customized.
Day 1
1575cal, 106g protein, 167g net carbs, 39g fat, 35g fiber
1 serving(s) (261cal, 27p, 28c, 1f)
1 sandwich(es) (380cal, 17p, 28c, 20f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1575cal, 114g protein, 140g net carbs, 51g fat, 26g fiber
1 serving(s) (261cal, 27p, 28c, 1f)
1 sandwich(es) (380cal, 17p, 28c, 20f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 bagel(s) (361cal, 18p, 32c, 16f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1600cal, 103g protein, 140g net carbs, 50g fat, 45g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 serving(s) (286cal, 15p, 30c, 5f)
1 serving(s) (171cal, 9p, 12c, 7f)
1/2 bagel(s) (361cal, 18p, 32c, 16f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1600cal, 113g protein, 116g net carbs, 62g fat, 34g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
1/2 sub(s) (234cal, 14p, 27c, 6f)
1 serving(s) (70cal, 7p, 2c, 3f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1600cal, 102g protein, 137g net carbs, 56g fat, 35g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1650cal, 103g protein, 146g net carbs, 57g fat, 35g fiber
1 serving(s) (121cal, 1p, 23c, 0f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1/3 cup (137cal, 14p, 3c, 5f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 cup(s) (103cal, 3p, 9c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1650cal, 103g protein, 146g net carbs, 57g fat, 35g fiber
1 serving(s) (121cal, 1p, 23c, 0f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1/3 cup (137cal, 14p, 3c, 5f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1/2 serving(s) (252cal, 16p, 30c, 2f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 cup(s) (103cal, 3p, 9c, 5f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (60 items)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (721g)
Pesto sauce
3 tbsp (48g)
Vegetable broth
1/2 cup(s) (mL)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Vegetables and Vegetable Products
Zucchini
4 large (1234g)
Fresh spinach
2 cup(s) (60g)
Carrots
11 medium (671g)
Tomatoes
24 cherry tomatoes (408g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1 cup (118g)
Tomato paste
1/4 tbsp (4g)
Garlic
1/2 clove(s) (2g)
Onion
3/8 small (26g)
Kale leaves
3 cup, chopped (201g)
Fruits and Fruit Juices
Fruit juice
14 fl oz (420mL)
Orange
2 orange (308g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Avocados
1 1/4 avocado(s) (251g)
Lime juice
1/2 tbsp (8mL)
Apples
2 medium (3" dia) (364g)
Limes
1 fruit (2" dia) (67g)
Raisins
1/2 cup, packed (83g)
Beverages
Water
11 cup(s) (2607mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Baked Products
Bread
2/3 lbs (320g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Naan bread
1 piece (90g)
Dairy and Egg Products
Butter
2 tsp (9g)
Whole milk
3 1/3 cup (799mL)
Eggs
5 medium (216g)
Kefir, flavored
2 cup (480mL)
Goat cheese
2 oz (57g)
Plain lowfat yogurt
1 cup (245g)
Legumes and Legume Products
Firm tofu
6 oz (170g)
Tempeh
4 oz (113g)
Black beans
1/2 (15.5oz) can (220g)
Spices and Herbs
Crushed red pepper
4 dash (1g)
Chili powder
1 tsp (3g)
Ground cumin
2 1/2 tsp (5g)
Onion powder
1 dash (0g)
Salt
1/2 dash (0g)
Black pepper
1/2 dash (0g)
Paprika
1/2 dash (0g)
Yellow mustard
1 dash or 1 packet (1g)
Other
Mixed greens
2 cup (60g)
Roasted chickpeas
3/4 cup (85g)
Smoked paprika
1/2 tsp (1g)
Diced tomatoes
1/4 can(s) (105g)
Sub roll(s)
1/2 roll(s) (43g)
Nutritional yeast
4 dash (1g)
Vegan meatballs, frozen
2 meatball(s) (60g)
Edamame, dry roasted
1 1/3 cup (120g)
Lentil pasta
4 oz (113g)
Fats and Oils
Oil
1/2 oz (16mL)
Balsamic vinaigrette
1 tbsp (15mL)
Mayonnaise
1 tbsp (15mL)
Salad dressing
3 tbsp (45mL)
Nut and Seed Products
Roasted cashews
3/4 cup, halves and whole (103g)
Sunflower kernels
1 1/3 oz (38g)
dinner prep - 1 days
1. Zoodles marinara
340 cals, 13p, 42c, 6f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Green protein shake
260 cals, 27p, 28c, 1f (per meal)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1 orange (154g)
1 scoop (1/3 cup ea) (31g)
1/2 medium (7" to 7-7/8" long) (59g)
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
lunch prep - 2 days
1. Spiced tofu & pesto sandwich
380 cals, 17p, 28c, 20f (per meal)
6 oz (170g)
4 dash (1g)
1 cup (30g)
1 tsp (3g)
2 tsp (4g)
2 tsp (10mL)
3 tbsp (48g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Tempeh bacon & avocado bagel sandwich
360 cals, 18p, 32c, 16f (per meal)
1 dash (0g)
1/2 tsp (3mL)
1 dash (0g)
4 oz (113g)
1/2 avocado(s) (101g)
1 medium bagel (3-1/2" to 4" dia) (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
snack prep - 3 days
2. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
9 medium (549g)
Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Smokey black bean stew
285 cals, 15p, 30c, 5f (per meal)
1/2 tsp (1g)
1/2 tbsp (8mL)
1/2 cup(s) (mL)
1/4 tbsp (4mL)
1/4 tbsp (4g)
2 dash (1g)
1/2 clove(s) (2g)
1/4 small (18g)
1/4 can(s) (105g)
1/2 (15.5oz) can (220g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add in onion and garlic and cook until softened.
2
Add in spices and stir, toasting them for about 1 minute.
3
Add in broth, beans, tomatoes, and tomato paste. Stir and simmer for 15 minutes. Season with salt/pepper to taste.
4
Spritz some lime juice on top and serve.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 1 days
1. Vegan meatball sub
235 cals, 14p, 27c, 6f (per meal)
1/2 roll(s) (43g)
4 dash (1g)
2 tbsp (33g)
2 meatball(s) (60g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
3. Edamame
70 cals, 7p, 2c, 3f (per meal)
1/2 cup (59g)
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
lunch prep - 2 days
1. Goat cheese and marinara stuffed zucchini
190 cals, 11p, 10c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
3. Kefir
150 cals, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 1 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
breakfast prep - 2 days
1. Apples with lime juice
120 cals, 1p, 23c, 0f (per meal)
lunch prep - 2 days
1. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
snack prep - 2 days
dinner prep - 2 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple kale salad
105 cals, 3p, 9c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.