1600 calorie vegetarian meal plan

	Breakfast	Lunch	Dinner	Snack
Mon	Avocado toast with egg Pick days Swap	Avocado egg salad sandwich, pear Pick days Swap	Chunky canned soup (non-creamy) Pick days Swap	Toast with butter, milk Pick days Swap
Tue
Wed	Grilled cheese sandwich, string cheese Pick days Swap
Thu	Roasted tofu & veggies, bread and butter, simple mozzarella and tomato salad Pick days Swap
Fri	Boiled eggs, pear Pick days Swap	Higher-calorie breakfast cereal Pick days Swap
Sat	Garlic pepper seitan, white rice, green beans Pick days Swap	Goat cheese and marinara stuffed zucchini Pick days Swap

lunch prep - 3 days

1. Avocado egg salad sandwich

300 cals, 16p, 16c, 17f (per meal)

Scale to: , 1 1/2 sandwich(es)

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.

Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.

Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.

Add in tomatoes and green onions (optional). Mix.

Put egg salad in between bread to form sandwich.

Serve.

(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)

Scale to: , 2 pear(s)

Pears

2 medium (356g)

snack prep - 4 days

1. Toast with butter

115 cals, 4p, 12c, 5f (per meal)

Scale to: , 1 slice(s)

Bread

1 slice (32g)

Butter

1 tsp (5g)

Toast the bread to desired toastiness.

Spread the butter on the bread.

2. Milk

75 cals, 4p, 6c, 4f (per meal)

Scale to: , 1/2 cup(s)

Whole milk

1/2 cup (120mL)

protein prep - 6 days

1. Protein shake

165 cals, 36p, 1c, 1f (per meal)

Scale to: , 1 1/2 scoop

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)

Scale to: , 1 slice(s)

Bread

1 slice (32g)

Avocados, ripe, sliced

1/4 avocado(s) (50g)

Eggs

1 large (50g)

Cook the egg however you prefer.

Toast the bread.

Top with ripe avocado and use a fork to smash it around the bread.

Top avocado with the cooked egg. Serve.

dinner prep - 2 days

1. Chunky canned soup (non-creamy)

495 cals, 36p, 46c, 14f (per meal)

Scale to: , 4 can(s)

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.

Prepare according to instructions on package.

dinner prep - 3 days

1. Grilled cheese sandwich

250 cals, 11p, 12c, 16f (per meal)

Scale to: , 1/2 sandwich(es)

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.

Preheat skillet to medium-low.

Spread butter on one side of one slice of bread.

Place bread on skillet, butter-side down and top with cheese.

Butter the other slice of bread on one side and place (butter-up) on top of the cheese.

Grill until lightly browned and then flip. Continue until cheese is melted.

2. String cheese

250 cals, 20p, 5c, 17f (per meal)

Scale to: , 3 stick(s)

String cheese

3 stick (84g)

lunch prep - 2 days

1. Roasted tofu & veggies

180 cals, 12p, 8c, 9f (per meal)

Scale to:

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.

Preheat oven to 400 F (200 C).

Drain tofu and use absorbent towel to pat away as much moisture as possible.

Cut tofu in one inch cubes.

On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.

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.

Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.

After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.

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.

Remove all from oven and combine. Season with salt and pepper. Serve.

2. Bread and butter

225 cals, 8p, 24c, 10f (per meal)

Scale to: , 2 slice

Butter

2 tsp (9g)

Bread

2 slice (64g)

Spread the butter on the bread and serve.

3. Simple mozzarella and tomato salad

120 cals, 7p, 3c, 9f (per meal)

Scale to:

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.

Arrange the tomato and mozzarella slices in an alternating fashion.

Sprinkle the basil over the slices and drizzle with dressing.

breakfast prep - 2 days

1. Boiled eggs

120 cals, 11p, 1c, 8f (per meal)

Scale to: , 4 egg(s)

Eggs

4 medium (176g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

2. Pear

115 cals, 1p, 22c, 0f (per meal)

Scale to: , 1 pear(s)

Pears

1 medium (178g)

snack prep - 2 days

1. Higher-calorie breakfast cereal

185 cals, 6p, 28c, 4f (per meal)

Scale to:

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.

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)

For 1 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.

Heat olive oil in a skillet over medium-low heat.

Add onions and garlic, and cook, stirring until lightly browned.

Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.

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.

Cook, stirring until thickened, and serve immediately.

2. White rice

110 cals, 2p, 24c, 0f (per meal)

For 1 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.

In a saucepan with a good fitting lid bring water and salt to a boil.

Add rice and stir.

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.

Cook for 20 minutes.

DO NOT LIFT LID!

The steam that is trapped inside the pan is what allows the rice to cook properly.

Remove from heat and fluff with fork, season with pepper, and serve.

3. Green beans

30 cals, 1p, 4c, 0f (per meal)

For 1 Meal

Frozen green beans

2/3 cup (81g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

dinner prep - 1 days

1. Goat cheese and marinara stuffed zucchini

575 cals, 32p, 31c, 30f (per meal)

For 1 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.

Preheat oven to 400 F (200 C).

Cut a zucchini in half from stem to base.

Using a spoon, scrape out some of the insides, enough to make a shallow cavity along the length of the zucchini.

Add the goat cheese along the cavity and top with pasta sauce. Add some more goat cheese on top.

Place on a baking sheet and cook for about 15 minutes.

Serve.

1600 calorie vegetarian meal plan

Option 1: Generate your own plan

Option 2: Sample plan