1800 calorie vegetarian meal plan
In just a few clicks, generate your own 1800 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 (1850cal, 121g protein, 140g net carbs, 73g fat, 38g fiber per day) cannot be customized.
Day 1
1850cal, 125g protein, 134g net carbs, 72g fat, 39g fiber
1 banana(s) (181cal, 5p, 27c, 5f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (480cal, 31p, 47c, 15f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1825cal, 122g protein, 111g net carbs, 84g fat, 34g fiber
1 banana(s) (181cal, 5p, 27c, 5f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container (131cal, 14p, 13c, 3f)
6 oz (443cal, 36p, 12c, 23f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1900cal, 137g protein, 100g net carbs, 93g fat, 30g fiber
1 toast(s) (161cal, 11p, 22c, 2f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1" cube (91cal, 1p, 6c, 7f)
1 container (131cal, 14p, 13c, 3f)
4 oz (41cal, 1p, 9c, 0f)
6 oz (443cal, 36p, 12c, 23f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1850cal, 122g protein, 133g net carbs, 74g fat, 41g fiber
1 toast(s) (161cal, 11p, 22c, 2f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 avocado (481cal, 20p, 25c, 25f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1" cube (91cal, 1p, 6c, 7f)
1 container (131cal, 14p, 13c, 3f)
4 oz (41cal, 1p, 9c, 0f)
1 serving(s) (416cal, 21p, 49c, 10f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1875cal, 117g protein, 126g net carbs, 81g fat, 42g fiber
1/2 serving(s) (108cal, 7p, 1c, 8f)
1 slice(s) (114cal, 4p, 12c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 avocado (481cal, 20p, 25c, 25f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
1 1" cube (91cal, 1p, 6c, 7f)
1 container (131cal, 14p, 13c, 3f)
4 oz (41cal, 1p, 9c, 0f)
1 serving(s) (416cal, 21p, 49c, 10f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1850cal, 113g protein, 189g net carbs, 53g fat, 39g fiber
1/2 serving(s) (108cal, 7p, 1c, 8f)
1 slice(s) (114cal, 4p, 12c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1/2 serving(s) (53cal, 3p, 2c, 4f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (535cal, 28p, 80c, 4f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1850cal, 113g protein, 189g net carbs, 53g fat, 39g fiber
1/2 serving(s) (108cal, 7p, 1c, 8f)
1 slice(s) (114cal, 4p, 12c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1/2 serving(s) (53cal, 3p, 2c, 4f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (535cal, 28p, 80c, 4f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (64 items)
Other
Cottage cheese & fruit cup
5 container (850g)
Nutritional yeast
2 1/4 oz (63g)
Vegan cheese, block
3 1" cube (85g)
Smoked paprika
1/2 tsp (1g)
Chickpea pasta
2 oz (57g)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Orange juice
2 tbsp (30mL)
Banana
4 2/3 medium (7" to 7-7/8" long) (553g)
Lime juice
1 tbsp (15mL)
Avocados
3 avocado(s) (603g)
Lemon juice
2 1/4 tbsp (34mL)
Lemon
1 1/2 small (87g)
Watermelon
12 oz (340g)
Fruit juice
16 fl oz (480mL)
Dairy and Egg Products
Nonfat greek yogurt, plain
2 container (350g)
Butter
1/2 stick (59g)
Low fat cottage cheese (1% milkfat)
13 1/4 tbsp (188g)
Eggs
6 1/2 medium (285g)
Mozzarella cheese, shredded
1 1/3 oz (38g)
Parmesan cheese
2 tsp (4g)
Sliced cheese
4 slice (1 oz ea) (112g)
Cheddar cheese
1 1/2 tbsp, shredded (11g)
Vegetables and Vegetable Products
Onion
2 medium (2-1/2" dia) (229g)
Tomatoes
4 2/3 medium whole (2-3/5" dia) (572g)
Kale leaves
1 1/2 bunch (255g)
Frozen chopped spinach
1/3 10 oz package (95g)
Garlic
5 clove(s) (14g)
Canned stewed tomatoes
1 can (~14.5 oz) (405g)
Tomato paste
1 tbsp (16g)
Carrots
1 large (72g)
Red onion
3/8 medium (2-1/2" dia) (41g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Cauliflower
2 head medium (5-6" dia.) (1124g)
Fats and Oils
Olive oil
1 oz (36mL)
Oil
2 oz (56mL)
Spices and Herbs
Garlic powder
2 dash (1g)
Salt
1/2 tbsp (9g)
Black pepper
1/4 tsp, ground (1g)
Basil, dried
3/4 dash, leaves (0g)
Oregano, dried
3/4 dash, leaves (0g)
Cinnamon
2 dash (1g)
Chili powder
1 3/4 tsp (5g)
Paprika
1 tsp (2g)
Apple cider vinegar
1 tbsp (15g)
Ground coriander
1/4 tbsp (1g)
Red wine vinegar
1/2 tbsp (8mL)
Dried dill weed
1/2 tbsp (2g)
Legumes and Legume Products
Soy sauce
1 tsp (5mL)
Peanut butter
2 tbsp (32g)
Tempeh
1 lbs (454g)
Roasted peanuts
1/2 cup (73g)
Lentils, raw
1/2 cup (96g)
Vegetarian burger crumbles
1/2 cup (50g)
Chickpeas, canned
1 1/2 can (672g)
Beverages
Water
10 3/4 cup(s) (2548mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Soups, Sauces, and Gravies
Pasta sauce
1/6 jar (32 oz) (151g)
Vegetable broth
2 cup(s) (mL)
Barbecue sauce
1 cup (286g)
Hot sauce
1/4 tbsp (4mL)
Cereal Grains and Pasta
Dry lasagna noodles
1 1/3 oz (38g)
Baked Products
Bread
9 slice (288g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Sunflower kernels
2 tbsp (24g)
snack prep - 2 days
2. Cottage cheese & fruit cup
130 cals, 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.
breakfast prep - 2 days
1. Warm bananas & yogurt
180 cals, 5p, 27c, 5f (per meal)
2 tbsp (35g)
1 tbsp (15mL)
1 medium (7" to 7-7/8" long) (118g)
1 pat (1" sq, 1/3" high) (5g)
1
Heat a small skillet over medium-low heat and melt butter.
2
Add banana slices and fry gently for 2 minutes. Be careful not to overcook or else bananas will become very mushy.
3
Add orange juice and cook for about 45 seconds.
4
Transfer bananas to a small bowl and serve with a dollop of Greek yogurt.
lunch 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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Spinach lasagna
480 cals, 31p, 47c, 15f (per meal)
1/3 cup (75g)
2/3 dash, leaves (0g)
1/6 medium (7g)
1/8 medium (2-1/2" dia) (9g)
1 1/3 oz (38g)
1/4 cup(s) (59mL)
2/3 dash, leaves (0g)
1/2 tsp (3mL)
1/3 10 oz package (95g)
1/3 clove(s) (1g)
1/6 jar (32 oz) (151g)
1 1/3 oz (38g)
2 tsp (4g)
1 1/3 dash (1g)
1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
In a large pot over medium heat saute spinach, onion, oregano, basil and garlic in the olive oil. Pour in spaghetti sauce and water; simmer 20 minutes.
3
In a large bowl mix cottage cheese, mozzarella cheese, parmesan cheese, salt, pepper and egg.
4
Place a small amount of sauce in the bottom of a lasagna pan. Place some uncooked noodles on top of sauce and top with layer of sauce. Add more noodles and layer with 1/2 sauce and 1/2 cheese mixture, noodles and repeat until all is layered, finishing with sauce.
5
Cover with foil and bake in a preheated oven for 55 minutes. Remove foil and bake another 15 minutes. Let sit 10 minutes before serving.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/4 bunch (43g)
1/4 small (15g)
1/4 avocado(s) (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
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. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
3. 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. Banana & cottage cheese toast
160 cals, 11p, 22c, 2f (per meal)
1 dash (0g)
1/2 extra small (less than 6" long) (41g)
4 tbsp (57g)
1 slice (32g)
1
Toast bread.
2
Top toast with cottage cheese and sliced banana.
3
Sprinkle cinnamon on top and serve!
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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 - 3 days
1. Vegan cheese
90 cals, 1p, 6c, 7f (per meal)
1 1" cube (28g)
1
Slice and enjoy.
2. Watermelon
40 cals, 1p, 9c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Hearty tomato soup
415 cals, 21p, 49c, 10f (per meal)
1 tsp (3g)
1 tsp (2g)
1 tbsp (15g)
2 clove(s) (6g)
2 cup(s) (mL)
1 can (~14.5 oz) (405g)
1 tbsp (16g)
1/2 cup (96g)
1/2 cup (50g)
1 large (150g)
1 large (72g)
1 tbsp (15mL)
1
Heat oil in a thick-walled pot over medium heat. Add in carrots and onion and saute for about 8 minutes until softened.
2
Stir in tomato paste. Then stir in garlic, crumbles, and lentils and cook mixture for about 3 minutes.
3
Stir in broth, tomatoes, spices, and a hefty pinch of salt. Bring to a simmer and cover, cooking for about 15 minutes or until lentils are soft. Turn off heat and stir in apple cider vinegar. Serve.
lunch prep - 2 days
1. Chickpea stuffed avocado
480 cals, 20p, 25c, 25f (per meal)
1 avocado(s) (201g)
2 tbsp (24g)
1/2 tsp (1g)
4 tbsp (70g)
1 tbsp (15mL)
1 can (448g)
1
In a large bowl mash the chickpeas with a fork. Add in lemon juice, smoked paprika, greek yogurt, sunflower kernels, and some salt and pepper. Stir.
2
Slice open the avocado and discard the pit.
3
Stuff avocado with chickpea salad. Serve any excess chickpea salad on the side.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 3 days
1. Chili and cheese omelet
110 cals, 7p, 1c, 8f (per meal)
2 dash (1g)
2 dash (0g)
1 large (50g)
1/2 tsp (3mL)
1/2 tbsp, shredded (4g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 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.
3. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
lunch prep - 2 days
1. Chickpea & chickpea pasta
285 cals, 13p, 25c, 10f (per meal)
1 tsp (1g)
1/2 tbsp (7g)
1/2 tbsp (8mL)
2 clove(s) (6g)
1/2 can (224g)
2 oz (57g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple Greek cucumber salad
210 cals, 13p, 14c, 11f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
dinner prep - 2 days
1. Bbq cauliflower wings
535 cals, 28p, 80c, 4f (per meal)
1/2 cup (143g)
4 dash (3g)
1/2 cup (30g)
2 head small (4" dia.) (530g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
snack prep - 2 days
1. Skillet cauliflower tots
55 cals, 3p, 2c, 4f (per meal)
1/4 tbsp (4mL)
1 tsp (5mL)
4 dash (1g)
1/2 extra large (28g)
1/2 cup(s), riced (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
