7-day meal plan with recipes and a grocery list
1800 calorie high protein vegetarian meal plan
1800calories
165gprotein
158gnet carbs
43gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
1875cals, 159g protein, 134g net carbs, 67g fat 23g fiber per day
Lunch
Vegan deli smashed avocado sandwich
1/2 sandwich(es) · 193cal, 11p, 15c, 8f
Roasted cashews
3/8 cup(s) · 313cal, 8p, 15c, 24f
Snacks
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Peach
1 peach(es) · 66cal, 1p, 12c, 0f
Dinner
Crispy chik'n tenders
7 tender(s) · 400cal, 28p, 36c, 16f
Grapefruit
1 grapefruit · 119cal, 2p, 23c, 0f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 2
1800cals, 163g protein, 111g net carbs, 68g fat 22g fiber per day
Lunch
Vegan deli smashed avocado sandwich
1/2 sandwich(es) · 193cal, 11p, 15c, 8f
Roasted cashews
3/8 cup(s) · 313cal, 8p, 15c, 24f
Snacks
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Peach
1 peach(es) · 66cal, 1p, 12c, 0f
Dinner
Garlic pepper seitan
1 serving(s) · 342cal, 31p, 16c, 17f
Couscous
1/2 serving(s) · 100cal, 4p, 20c, 0f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 3
1775cals, 159g protein, 207g net carbs, 21g fat 32g fiber per day
Day 4
1800cals, 174g protein, 199g net carbs, 22g fat 28g fiber per day
Lunch
Pasta with store-bought sauce
2/3 serving(s) · 340cal, 12p, 63c, 2f
Fruit juice
1 cup(s) · 115cal, 2p, 25c, 1f
Snacks
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Dinner
Goat cheese and marinara stuffed zucchini
2 zucchini halve(s) · 192cal, 11p, 10c, 10f
White rice
1/4 cup rice, cooked · 55cal, 1p, 12c, 0f
Cottage cheese & fruit cup
2 container · 261cal, 28p, 26c, 5f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 5
1775cals, 165g protein, 159g net carbs, 38g fat 32g fiber per day
Breakfast
Egg and pesto stuffed tomato
1 tomato(es) · 129cal, 8p, 5c, 8f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Lunch
Chunky canned soup (creamy)
1 can(s) · 354cal, 12p, 30c, 17f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Snacks
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Dinner
Spiced chickpea tabbouleh bowl
1 serving(s) · 364cal, 15p, 56c, 4f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 6
1800cals, 174g protein, 156g net carbs, 38g fat 34g fiber per day
Breakfast
Egg and pesto stuffed tomato
1 tomato(es) · 129cal, 8p, 5c, 8f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Lunch
Smashed chickpea toast
1 toast(s) · 318cal, 19p, 35c, 6f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Snacks
High-protein granola bar
1 bar(s) · 204cal, 10p, 12c, 12f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Dinner
Spiced chickpea tabbouleh bowl
1 serving(s) · 364cal, 15p, 56c, 4f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Day 7
1750cals, 160g protein, 140g net carbs, 47g fat 32g fiber per day
Breakfast
Egg and pesto stuffed tomato
1 tomato(es) · 129cal, 8p, 5c, 8f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Lunch
Smashed chickpea toast
1 toast(s) · 318cal, 19p, 35c, 6f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Snacks
High-protein granola bar
1 bar(s) · 204cal, 10p, 12c, 12f
Grapefruit
1/2 grapefruit · 59cal, 1p, 12c, 0f
Protein Supplement
Protein shake
3 1/2 scoop · 382cal, 85p, 3c, 2f
Grocery List (60 items)
Other
Meatless chik'n tenders
7 pieces
Plant-based deli slices
5 slices
Mixed greens
1/2 cup
Cottage cheese & fruit cup
5 container
Protein greek yogurt, flavored
2 container
Vegetables and Vegetable Products
Ketchup
1 3/4 tbsp
Onion
2/3 medium (2-1/2" dia)
Green pepper
1 tbsp, chopped
Garlic
2 1/4 clove(s)
Fresh spinach
3 cup(s)
Sweet potatoes
1/2 sweetpotato, 5" long
Zucchini
1 large
Tomatoes
5 medium whole (2-3/5" dia)
Cucumber
1/3 cucumber (8-1/4")
Fresh parsley
2 2/3 sprigs
Raw celery
2 stalk, small (5" long)
Kale leaves
2 oz
Beets, precooked (canned or refrigerated)
2 beet(s)
42 more items
Checks off as you shop and updates when you swap a meal.
Recipes
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.
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)
2 1/2 slices (26g)
1 slice(s) (32g)
1/2 tsp (3mL)
4 tbsp (7g)
1/6 avocado(s) (33g)
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.
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 tbsp (15mL)
2 tbsp, chopped (20g)
1 tbsp, chopped (9g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
1 1/4 clove(s) (4g)
4 oz (113g)
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.
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.
breakfast prep - 2 days
1. Green protein shake
261cal, 27p, 28c, 1f (per meal)
1/4 cup(s) (59mL)
1 cup(s) (30g)
1 scoop (1/3 cup ea) (31g)
1/2 medium (7" to 7-7/8" long) (59g)
1 orange (154g)
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.
dinner prep - 1 days
1. Creamy lentils and sweet potato
461cal, 20p, 59c, 11f (per meal)
1/3 cup (64g)
1 cup(s) (mL)
1 cup(s) (30g)
2 tbsp (30mL)
1/4 tbsp (4mL)
3 dash (1g)
1/2 sweetpotato, 5" long (105g)
1/2 medium (2-1/2" dia) (55g)
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.
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.
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.
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.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
364cal, 15p, 56c, 4f (per meal)
2/3 box (5.8 oz) (110g)
1/3 tsp (2mL)
1/4 tbsp (1g)
1 tsp (5mL)
1/3 cucumber (8-1/4") (100g)
2/3 can(s) (299g)
2/3 roma tomato (53g)
2 2/3 sprigs (3g)
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.
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.
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)
lunch prep - 2 days
1. Smashed chickpea toast
318cal, 19p, 35c, 6f (per meal)
2 slice(s) (64g)
1 tsp (2g)
1 tbsp (15g)
4 tbsp (70g)
1 can(s) (448g)
2 stalk, small (5" long) (34g)
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.
dinner prep - 1 days
1. Harvest beet bowl with goat cheese
461cal, 21p, 49c, 16f (per meal)
4 dash (3g)
1/2 tbsp (8mL)
1 tbsp (15mL)
2 oz (57g)
2 2/3 tbsp (32g)
2 2/3 tbsp (27g)
1 oz (28g)
1 clove(s) (3g)
2 beet(s) (100g)
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!
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