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 (1625cal, 108g protein, 146g net carbs, 53g fat, 33g fiber per day) cannot be customized.
Day 1
1625cal, 111g protein, 135g net carbs, 52g fat, 40g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 can(s) (316cal, 7p, 63c, 2f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1725cal, 121g protein, 93g net carbs, 76g fat, 43g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1625cal, 99g protein, 167g net carbs, 50g fat, 27g fiber
1/2 can(s) (124cal, 9p, 12c, 3f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 packet(s) (165cal, 4p, 29c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (338cal, 18p, 46c, 7f)
3 roll(s) (231cal, 8p, 40c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1600cal, 103g protein, 207g net carbs, 31g fat, 23g fiber
1 serving(s) (442cal, 23p, 66c, 7f)
1 packet(s) (165cal, 4p, 29c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (338cal, 18p, 46c, 7f)
3 roll(s) (231cal, 8p, 40c, 4f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1625cal, 106g protein, 156g net carbs, 46g fat, 38g fiber
1 serving(s) (322cal, 19p, 25c, 11f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 serving(s) (385cal, 18p, 47c, 8f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1575cal, 108g protein, 118g net carbs, 60g fat, 32g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 serving(s) (322cal, 19p, 25c, 11f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1650cal, 109g protein, 145g net carbs, 58g fat, 25g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 celery stalk (7cal, 0p, 1c, 0f)
2/3 serving(s) (443cal, 21p, 67c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (48 items)
Fats and Oils
Oil
1 2/3 oz (51mL)
Balsamic vinaigrette
1/2 tbsp (7mL)
Vegetables and Vegetable Products
Carrots
8 medium (482g)
Bell pepper
2 medium (238g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (425g)
Frozen chopped spinach
1/2 10 oz package (142g)
Garlic
4 1/2 clove(s) (14g)
Frozen broccoli
1/4 package (71g)
Onion
1/2 medium (2-1/2" dia) (55g)
Raw celery
1/4 bunch (134g)
Kale leaves
2 cup, chopped (80g)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Hummus
2/3 cup (162g)
Roasted peanuts
10 tbsp (91g)
Firm tofu
1/4 package (16 oz) (113g)
White beans, canned
1/2 can(s) (220g)
Chickpeas, canned
2 can (896g)
Beverages
Water
12 cup(s) (2874mL)
Protein powder
11 1/2 scoop (1/3 cup ea) (357g)
Almond milk, unsweetened
2 tbsp (31mL)
Dairy and Egg Products
Whole milk
1/3 gallon (1320mL)
Eggs
10 large (500g)
Part-skim ricotta cheese
1/2 cup (124g)
Parmesan cheese
1 1/2 tbsp (8g)
Fresh mozzarella cheese
1 oz (28g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Butter
2 tsp (9g)
String cheese
2 stick (56g)
Fruits and Fruit Juices
Pears
5 medium (890g)
Avocados
1 avocado(s) (201g)
Lemon juice
1 1/6 fl oz (35mL)
Soups, Sauces, and Gravies
Condensed canned tomato soup
1 1/2 can (10.5 oz) (447g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Vegetable broth
4 1/4 cup(s) (mL)
Pasta sauce
1/6 jar (24 oz) (112g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Breakfast cereal
3 3/4 serving (113g)
Baked Products
Roll
6 pan, dinner, or small roll (2" square, 2" high) (168g)
Naan bread
1 piece (90g)
Cereal Grains and Pasta
Uncooked dry pasta
9 2/3 oz (276g)
Spices and Herbs
Salt
2 1/4 g (2g)
Black pepper
1 1/2 g (1g)
Basil, dried
4 dash, ground (1g)
Fresh basil
1/2 tbsp, chopped (1g)
Curry powder
1 tsp (2g)
Other
Mixed greens
2 oz (57g)
Vegan meatballs, frozen
2 meatball(s) (60g)
Nut and Seed Products
Sunflower kernels
2 tbsp (24g)
dinner prep - 2 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
3. 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.
snack prep - 2 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
lunch prep - 1 days
1. Tomato soup
315 cals, 7p, 63c, 2f (per meal)
1 1/2 can (10.5 oz) (447g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
breakfast prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
snack prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Pasta with spinach and ricotta
340 cals, 18p, 46c, 7f (per meal)
4 oz (114g)
1/2 10 oz package (142g)
1 clove(s) (3g)
1/2 cup (124g)
1 1/2 tbsp (8g)
1 dash (1g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to directions on package; drain.
2
While pasta cooks, coat skillet with cooking spray. Over medium-low heat, add the spinach and garlic. Cook for about 5 minutes, stirring frequently.
3
Stir in the ricotta cheese, half of the parmesan cheese, salt, pepper, and just enough water to make it creamy.
4
Add cooked pasta to the skillet and stir.
5
Serve and top with remaining parmesan cheese.
2. Dinner roll
230 cals, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Tofu alfredo pasta with broccoli
440 cals, 23p, 66c, 7f (per meal)
3 oz (86g)
1/4 package (16 oz) (113g)
1/4 package (71g)
1/2 clove(s) (2g)
1/8 dash (0g)
2 tbsp (30mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
dinner prep - 1 days
1. White bean cassoulet
385 cals, 18p, 47c, 8f (per meal)
1 clove(s) (3g)
1/2 tbsp (8mL)
1/4 cup(s) (mL)
1/2 can(s) (220g)
1/2 medium (2-1/2" dia) (55g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1 large (72g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
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.
lunch prep - 2 days
1. Curried chickpea salad
320 cals, 19p, 25c, 11f (per meal)
2 oz (57g)
2 tbsp (24g)
2 stalk, small (5" long) (34g)
1 tsp (2g)
4 tbsp (70g)
2 tbsp (30mL)
1 can (448g)
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
snack prep - 3 days
1. Breakfast cereal
240 cals, 8p, 35c, 6f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Celery sticks
5 cals, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 1 days
1. Spaghetti and meatless meatballs
445 cals, 21p, 67c, 7f (per meal)
2 meatball(s) (60g)
2 2/3 oz (76g)
1/6 jar (24 oz) (112g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.