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 (1775cal, 168g protein, 122g net carbs, 58g fat, 25g fiber per day) cannot be customized.
Day 1
1800cal, 159g protein, 132g net carbs, 59g fat, 28g fiber
1 eggs (99cal, 7p, 1c, 8f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 celery stalk (7cal, 0p, 1c, 0f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1775cal, 164g protein, 97g net carbs, 68g fat, 32g fiber
1 eggs (99cal, 7p, 1c, 8f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1 celery stalk (7cal, 0p, 1c, 0f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
1 stick(s) (83cal, 7p, 2c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1775cal, 184g protein, 114g net carbs, 57g fat, 19g fiber
1/2 cake(s) (120cal, 4p, 6c, 8f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 cup(s) (155cal, 13p, 17c, 4f)
6 oz seitan (446cal, 48p, 28c, 15f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1775cal, 184g protein, 114g net carbs, 57g fat, 19g fiber
1/2 cake(s) (120cal, 4p, 6c, 8f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 cup(s) (155cal, 13p, 17c, 4f)
6 oz seitan (446cal, 48p, 28c, 15f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1750cal, 164g protein, 105g net carbs, 62g fat, 26g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 serving(s) (372cal, 21p, 49c, 8f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1800cal, 160g protein, 147g net carbs, 53g fat, 26g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/2 can(s) (316cal, 7p, 63c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1800cal, 160g protein, 147g net carbs, 53g fat, 26g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/2 can(s) (316cal, 7p, 63c, 2f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (48 items)
Legumes and Legume Products
Hummus
10 tbsp (150g)
Peanut butter
5 oz (144g)
Chickpeas, canned
1/2 can (224g)
Soy sauce
1 tsp (5mL)
Tempeh
4 oz (113g)
Vegetables and Vegetable Products
Baby carrots
40 medium (400g)
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1299g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Ketchup
3 1/3 tbsp (57g)
Fresh parsley
1 1/2 sprigs (2g)
Onion
1/4 small (18g)
Zucchini
2 large (646g)
Fresh spinach
4 cup(s) (120g)
Soups, Sauces, and Gravies
Pesto sauce
1 tbsp (16g)
Apple cider vinegar
1/2 tbsp (0mL)
Pasta sauce
3/8 jar (24 oz) (242g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Condensed canned tomato soup
3 can (10.5 oz) (894g)
Dairy and Egg Products
Eggs
5 large (250g)
Whole milk
1/4 gallon (1020mL)
String cheese
1 stick (28g)
Goat cheese
2 oz (57g)
Plain lowfat yogurt
2 cup (490g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (311g)
Other
Meatless chik'n tenders
13 1/3 pieces (340g)
Teriyaki sauce
6 tbsp (90mL)
Snow peas
1/8 cup (11g)
Vegan meatballs, frozen
3 meatball(s) (90g)
Nutritional yeast
4 1/4 g (4g)
Spices and Herbs
Balsamic vinegar
1/2 tbsp (8mL)
Salt
3/4 dash (0g)
Black pepper
1/2 dash, ground (0g)
Beverages
Water
24 2/3 cup(s) (5847mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
4 oz (113g)
Flavored rice mix
1/4 box (8 oz) (57g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
2 1/4 oz (64g)
Fruits and Fruit Juices
Apples
3 1/2 medium (3" dia) (637g)
Lemon juice
1/2 tbsp (8mL)
Avocados
1/2 avocado(s) (101g)
Peach
4 medium (2-2/3" dia) (600g)
Snacks
Rice cakes, any flavor
1 cakes (9g)
Fats and Oils
Oil
1 oz (36mL)
Salad dressing
2 tbsp (30mL)
Cereal Grains and Pasta
Seitan
18 oz (510g)
Long-grain white rice
4 tsp (15g)
Sweets
Honey
4 tsp (28g)
snack prep - 2 days
1. Carrots and hummus
205 cals, 7p, 17c, 8f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
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.
breakfast prep - 2 days
1. Pesto scrambled eggs
100 cals, 7p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
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.
3. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
lunch prep - 2 days
1. Crispy chik'n tenders
380 cals, 27p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
dinner prep - 1 days
1. Cheese tortellini
300 cals, 12p, 43c, 7f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Prepare tortellini according to instructions on package.
2
Top with sauce and enjoy.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
385 cals, 21p, 21c, 20f (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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
3. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
dinner prep - 2 days
1. Teriyaki seitan wings
445 cals, 48p, 28c, 15f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
breakfast prep - 3 days
1. High protein scrambled eggs
100 cals, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Apple & peanut butter
155 cals, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
lunch prep - 1 days
1. Rice pilaf with meatless meatballs
370 cals, 21p, 49c, 8f (per meal)
1/8 cup (11g)
3 cherry tomatoes (51g)
3 meatball(s) (90g)
1/4 box (8 oz) (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
snack prep - 3 days
dinner prep - 1 days
1. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. White rice
55 cals, 1p, 12c, 0f (per meal)
4 tsp (15g)
1/6 cup(s) (39mL)
2/3 dash (0g)
1/2 dash, ground (0g)
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
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! 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.
lunch prep - 2 days
1. Tomato soup
315 cals, 7p, 63c, 2f (per meal)
3 can (10.5 oz) (894g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
