1800 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1800 calorie high protein 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 (1800cals, 165g protein, 158g net carbs, 43g fat 29g fiber per day) cannot be customized.
Day 1
1875cals, 159g protein, 134g net carbs, 67g fat 23g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
7 tender(s) (400cal, 28p, 36c, 16f)
1 grapefruit (119cal, 2p, 23c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1800cals, 163g protein, 111g net carbs, 68g fat 22g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
1 serving(s) (342cal, 31p, 16c, 17f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1775cals, 159g protein, 207g net carbs, 21g fat 32g fiber per day
1 serving(s) (261cal, 27p, 28c, 1f)
2/3 serving(s) (340cal, 12p, 63c, 2f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 serving(s) (461cal, 20p, 59c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1800cals, 174g protein, 199g net carbs, 22g fat 28g fiber per day
1 serving(s) (261cal, 27p, 28c, 1f)
2/3 serving(s) (340cal, 12p, 63c, 2f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1775cals, 165g protein, 159g net carbs, 38g fat 32g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 can(s) (354cal, 12p, 30c, 17f)
1 container (131cal, 14p, 13c, 3f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (364cal, 15p, 56c, 4f)
1 container (139cal, 20p, 8c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1800cals, 174g protein, 156g net carbs, 38g fat 34g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 toast(s) (318cal, 19p, 35c, 6f)
1 container (131cal, 14p, 13c, 3f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (364cal, 15p, 56c, 4f)
1 container (139cal, 20p, 8c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1750cals, 160g protein, 140g net carbs, 47g fat 32g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 toast(s) (318cal, 19p, 35c, 6f)
1 container (131cal, 14p, 13c, 3f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (461cal, 21p, 49c, 16f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (60 items)
Beverages
Water
1 1/2 gallon (6029mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Nut and Seed Products
Roasted cashews
3/4 cup (103g)
Coconut milk, canned
2 tbsp (31mL)
Other
Mixed greens
1/2 cup (15g)
Plant-based deli slices
5 slices (52g)
Meatless chik'n tenders
7 pieces (179g)
Cottage cheese & fruit cup
5 container (850g)
Protein greek yogurt, flavored
2 container (300g)
Soups, Sauces, and Gravies
Hot sauce
1 tsp (5mL)
Vegetable broth
1 cup(s) (mL)
Pasta sauce
3/8 jar (24 oz) (289g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Pesto sauce
1 1/2 tbsp (24g)
Fruits and Fruit Juices
Avocados
5/6 avocado(s) (167g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Peach
3 medium (2-2/3" dia) (450g)
Orange
4 orange (616g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Fruit juice
16 fl oz (480mL)
Strawberries
2 cup, whole (288g)
Lemon juice
4 tsp (20mL)
Nectarine
3 medium (2-1/2" dia) (426g)
Baked Products
Bread
6 3/4 oz (192g)
Vegetables and Vegetable Products
Ketchup
1 3/4 tbsp (30g)
Green pepper
1 tbsp, chopped (9g)
Garlic
2 1/4 clove(s) (7g)
Onion
2/3 medium (2-1/2" dia) (75g)
Fresh spinach
3 cup(s) (90g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Zucchini
1 large (323g)
Fresh parsley
2 2/3 sprigs (3g)
Tomatoes
5 medium whole (2-3/5" dia) (599g)
Cucumber
1/3 cucumber (8-1/4") (100g)
Raw celery
2 stalk, small (5" long) (34g)
Beets, precooked (canned or refrigerated)
2 beet(s) (100g)
Kale leaves
2 oz (57g)
Dairy and Egg Products
Eggs
5 large (250g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Goat cheese
2 oz (57g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Spices and Herbs
Salt
1/2 dash (0g)
Black pepper
1 dash, ground (0g)
Ground cumin
2 1/4 g (2g)
Mustard
1 tbsp (15g)
Onion powder
1 tsp (2g)
Apple cider vinegar
4 dash (3g)
Cereal Grains and Pasta
Seitan
4 oz (113g)
Instant couscous, flavored
5/6 box (5.8 oz) (137g)
Uncooked dry pasta
1/3 lbs (152g)
Long-grain white rice
4 tsp (15g)
Wild rice, raw
2 3/4 tbsp (27g)
Fats and Oils
Olive oil
3/4 oz (22mL)
Oil
5 g (5mL)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Chickpeas, canned
1 2/3 can (747g)
Sweets
Honey
2 tsp (14g)
Snacks
High-protein granola bar
2 bar (80g)
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
193cal, 11p, 15c, 8f (per meal)
4 tbsp (7g)
1/2 tsp (3mL)
1/6 avocado(s) (33g)
1 slice(s) (32g)
2 1/2 slices (26g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
dinner prep - 1 days
1. Crispy chik'n tenders
400cal, 28p, 36c, 16f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
breakfast prep - 2 days
1. Avocado toast with egg
238cal, 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
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Garlic pepper seitan
342cal, 31p, 16c, 17f (per meal)
1/2 dash (0g)
1/2 tbsp (8mL)
1 dash, ground (0g)
4 oz (113g)
1 tbsp, chopped (9g)
1 1/4 clove(s) (4g)
2 tbsp, chopped (20g)
1 tbsp (15mL)
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. Couscous
101cal, 4p, 20c, 0f (per meal)
1/6 box (5.8 oz) (27g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 1 days
1. Creamy lentils and sweet potato
461cal, 20p, 59c, 11f (per meal)
3 dash (1g)
1/4 tbsp (4mL)
2 tbsp (30mL)
1/2 medium (2-1/2" dia) (55g)
1 cup(s) (30g)
1 cup(s) (mL)
1/2 sweetpotato, 5" long (105g)
1/3 cup (64g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a soup pan, heat oil over medium heat and add diced onion. Saute for about 5 minutes, until browned and soft.
2
Add sweet potato, lentils, cumin, and broth. Add salt and pepper to taste. Cover and let simmer for about 20 minutes.
3
Once the lentils and sweet potato are soft, add in spinach and coconut milk to the pot and stir. Let simmer for another few minutes, uncovered.
4
Serve.
breakfast prep - 2 days
1. Green protein shake
261cal, 27p, 28c, 1f (per meal)
1 orange (154g)
1/2 medium (7" to 7-7/8" long) (59g)
1 scoop (1/3 cup ea) (31g)
1 cup(s) (30g)
1/4 cup(s) (59mL)
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.
lunch prep - 2 days
1. Pasta with store-bought sauce
340cal, 12p, 63c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
snack prep - 2 days
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
192cal, 11p, 10c, 10f (per meal)
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.
2. White rice
55cal, 1p, 12c, 0f (per meal)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Chunky canned soup (creamy)
354cal, 12p, 30c, 17f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
364cal, 15p, 56c, 4f (per meal)
2 2/3 sprigs (3g)
2/3 roma tomato (53g)
1/3 cucumber (8-1/4") (100g)
2/3 can (299g)
1 tsp (5mL)
1/4 tbsp (1g)
1/3 tsp (2mL)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 3 days
1. Egg and pesto stuffed tomato
130cal, 8p, 5c, 8f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
2. Nectarine
70cal, 2p, 13c, 1f (per meal)
3 medium (2-1/2" dia) (426g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Smashed chickpea toast
318cal, 19p, 35c, 6f (per meal)
1 can (448g)
4 tbsp (70g)
1 tbsp (15g)
1 tsp (2g)
2 stalk, small (5" long) (34g)
2 slice(s) (64g)
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Harvest beet bowl with goat cheese
461cal, 21p, 49c, 16f (per meal)
1 oz (28g)
2 2/3 tbsp (27g)
2 2/3 tbsp (32g)
2 beet(s) (100g)
2 oz (57g)
1 tbsp (15mL)
1/2 tbsp (8mL)
1 clove(s) (3g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook wild rice and lentils according to package instructions. Drain, if needed, and set aside.
2
Heat oil in a saucepan over medium heat. Add garlic and cook for 1 minute until fragrant. Add kale and cook for 3-5 minutes until wilted.
3
Stir the lentils and rice in with the kale, mixing everything together. Cook for 2-3 minutes until heated through. Turn off the heat and stir in lemon juice. Season with salt and pepper to taste.
4
In a small bowl, toss the quartered beets with apple cider vinegar. Season with salt and pepper.
5
Serve the rice and lentil mixture topped with the beets and crumbled goat cheese. Enjoy!