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

Generate 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: Sample plan

This sample plan (1625cal, 111g protein, 116g net carbs, 66g fat, 29g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Avocado toast with egg
Avocado egg salad sandwich, pear
Chunky canned soup (non-creamy)
Toast with butter, milk
Tue
Wed
Grilled cheese sandwich, string cheese
Thu
Roasted tofu & veggies, bread and butter, simple mozzarella and tomato salad
Fri
Boiled eggs, pear
Higher-calorie breakfast cereal
Sat
Garlic pepper seitan, white rice, green beans
Goat cheese and marinara stuffed zucchini
Protein shake
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Fruits and Fruit Juices
Pears
8 medium (1424g)
Avocados
1 3/4 avocado(s) (352g)
Baked Products
Bread
18 slice (576g)
Spices and Herbs
Garlic powder
1/2 tbsp (5g)
Salt
1 tsp (6g)
Fresh basil
1 tbsp, chopped (3g)
Black pepper
1/2 tsp, ground (1g)
Vegetables and Vegetable Products
Green onions
6 tbsp, chopped (38g)
Tomatoes
1 3/4 medium whole (2-3/5" dia) (220g)
Brussels sprouts
1/6 lb (76g)
Carrots
1 medium (61g)
Broccoli
1/3 cup chopped (30g)
Bell pepper
1/3 medium (40g)
Onion
1/3 medium (2-1/2" dia) (38g)
Frozen green beans
2/3 cup (81g)
Garlic
1 1/4 clove(s) (4g)
Green pepper
1 tbsp, chopped (9g)
Zucchini
3 large (969g)
Dairy and Egg Products
Eggs
14 1/4 medium (628g)
Butter
1/2 stick (57g)
Whole milk
2 3/4 cup (660mL)
String cheese
9 stick (252g)
Sliced cheese
3 slice (1 oz) (84g)
Fresh mozzarella cheese
2 oz (57g)
Goat cheese
3 oz (85g)
Beverages
Water
9 1/3 cup (2227mL)
Protein powder
9 scoop (1/3 cup ea) (279g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Pasta sauce
3/4 cup (195g)
Fats and Oils
Balsamic vinaigrette
1 tbsp (14mL)
Olive oil
3/4 oz (25mL)
Legumes and Legume Products
Extra firm tofu
2/3 block (216g)
Breakfast Cereals
Higher-calorie breakfast cereal
1 1/2 serving (72g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Long-grain white rice
2 2/3 tbsp (31g)
lunch prep - 3 days
1. Avocado egg salad sandwich
300 cals, 16p, 16c, 17f (per meal)
  • ,
  • Bread
    3 slice (96g)
  • Avocados
    3/4 avocado(s) (151g)
  • Garlic powder
    1/2 tbsp (5g)
  • Salt
    3 dash (2g)
  • Green onions
    6 tbsp, chopped (38g)
  • Tomatoes, halved
    1/2 cup cherry tomatoes (84g)
  • Eggs, hard-boiled and chilled
    4 1/2 extra large (252g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (Note: You can store any leftover egg salad in the fridge for a day or two)
    2. Pear
    225 cals, 1p, 43c, 0f (per meal)
  • ,
  • Pears
    2 medium (356g)
  • snack prep - 4 days
    1. Toast with butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1 tsp (5g)
  • 1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • protein prep - 6 days
    1. Protein shake
    165 cals, 36p, 1c, 1f (per meal)
  • ,
  • Water
    1 1/2 cup(s) (356mL)
  • Protein powder
    1 1/2 scoop (1/3 cup ea) (47g)
  • breakfast prep - 4 days
    1. Avocado toast with egg
    240 cals, 11p, 13c, 13f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Avocados, ripe, sliced
    1/4 avocado(s) (50g)
  • Eggs
    1 large (50g)
  • 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.
    dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    495 cals, 36p, 46c, 14f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    4 can (~19 oz) (2104g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 3 days
    1. Grilled cheese sandwich
    250 cals, 11p, 12c, 16f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1/2 tbsp (7g)
  • Sliced cheese
    1 slice (1 oz) (28g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat skillet to medium-low.
    2
    Spread butter on one side of one slice of bread.
    3
    Place bread on skillet, butter-side down and top with cheese.
    4
    Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
    5
    Grill until lightly browned and then flip. Continue until cheese is melted.
    2. String cheese
    250 cals, 20p, 5c, 17f (per meal)
  • ,
  • String cheese
    3 stick (84g)
  • lunch prep - 2 days
    1. Roasted tofu & veggies
    180 cals, 12p, 8c, 9f (per meal)
  • Extra firm tofu
    2/3 block (216g)
  • Salt
    1/3 tsp (2g)
  • Black pepper
    1/3 tsp, ground (1g)
  • Brussels sprouts, cut in half
    1/6 lb (76g)
  • Carrots, cut as desired
    1 medium (61g)
  • Broccoli, cut as desired
    1/3 cup chopped (30g)
  • Bell pepper, sliced
    1/3 medium (40g)
  • Onion, thickly sliced
    1/6 medium (2-1/2" dia) (18g)
  • Olive oil
    2 tsp (10mL)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Drain tofu and use absorbent towel to pat away as much moisture as possible.
    3
    Cut tofu in one inch cubes.
    4
    On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
    5
    On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
    6
    Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
    7
    After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
    8
    Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
    9
    Remove all from oven and combine. Season with salt and pepper. Serve.
    2. Bread and butter
    225 cals, 8p, 24c, 10f (per meal)
  • ,
  • Butter
    2 tsp (9g)
  • Bread
    2 slice (64g)
  • 1
    Spread the butter on the bread and serve.
    3. Simple mozzarella and tomato salad
    120 cals, 7p, 3c, 9f (per meal)
  • Tomatoes, sliced
    3/8 large whole (3" dia) (68g)
  • Fresh mozzarella cheese, sliced
    1 oz (28g)
  • Balsamic vinaigrette
    1/2 tbsp (8mL)
  • Fresh basil
    1/2 tbsp, chopped (1g)
  • Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
    1
    Arrange the tomato and mozzarella slices in an alternating fashion.
    2
    Sprinkle the basil over the slices and drizzle with dressing.
    breakfast prep - 2 days
    1. Boiled eggs
    120 cals, 11p, 1c, 8f (per meal)
  • ,
  • Eggs
    4 medium (176g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
    2
    Place the eggs in a small sauce pan and cover with water.
    3
    Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
    4
    Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
    2. Pear
    115 cals, 1p, 22c, 0f (per meal)
  • ,
  • Pears
    1 medium (178g)
  • snack prep - 2 days
    1. Higher-calorie breakfast cereal
    185 cals, 6p, 28c, 4f (per meal)
  • Whole milk
    6 tbsp (90mL)
  • Higher-calorie breakfast cereal
    3/4 serving (36g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
    lunch prep - 1 days
    1. Garlic pepper seitan
    340 cals, 31p, 16c, 17f (per meal)
  • Olive oil
    1 tbsp (15mL)
  • Onion
    2 tbsp, chopped (20g)
  • Garlic, minced
    1 1/4 clove(s) (4g)
  • Green pepper
    1 tbsp, chopped (9g)
  • Seitan, chicken style
    4 oz (113g)
  • Black pepper
    1 dash, ground (0g)
  • Water
    1/2 tbsp (8mL)
  • Salt
    1/2 dash (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Heat olive oil in a skillet over medium-low heat.
    2
    Add onions and garlic, and cook, stirring until lightly browned.
    3
    Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
    4
    Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
    5
    Cook, stirring until thickened, and serve immediately.
    2. White rice
    110 cals, 2p, 24c, 0f (per meal)
  • Salt
    1 1/3 dash (1g)
  • Water
    1/3 cup(s) (79mL)
  • Long-grain white rice
    2 2/3 tbsp (31g)
  • Black pepper
    1 dash, ground (0g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, season with pepper, and serve.
    3. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    2/3 cup (81g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 1 days
    1. Goat cheese and marinara stuffed zucchini
    575 cals, 32p, 31c, 30f (per meal)
  • Pasta sauce
    3/4 cup (195g)
  • Goat cheese
    3 oz (85g)
  • Zucchini
    3 large (969g)
  • Recipe has been scaled from original by 3x. 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 some of the insides, enough to make a shallow cavity along the length of the zucchini.
    4
    Add the goat cheese along the cavity and top with pasta sauce. Add some more goat cheese on top.
    5
    Place on a baking sheet and cook for about 15 minutes.
    6
    Serve.
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