7-day meal plan with recipes and a grocery list
1800 calorie vegetarian meal plan
1800calories
135gprotein
151gnet carbs
57gfat
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 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
1800cals, 119g protein, 173g net carbs, 58g fat 31g fiber per day
Breakfast
High-protein granola bar
1 bar(s) · 204cal, 10p, 12c, 12f
String cheese
1 stick(s) · 83cal, 7p, 2c, 6f
Lunch
Belizean rice & beans
1 serving(s) · 362cal, 10p, 51c, 10f
Milk
1 1/2 cup(s) · 224cal, 12p, 18c, 12f
Snacks
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Dinner
Chik'n stir fry
1 1/2 serving(s) · 427cal, 31p, 51c, 7f
Easy chickpea salad
1/2 serving(s) · 117cal, 6p, 13c, 2f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 2
1800cals, 119g protein, 173g net carbs, 58g fat 31g fiber per day
Breakfast
High-protein granola bar
1 bar(s) · 204cal, 10p, 12c, 12f
String cheese
1 stick(s) · 83cal, 7p, 2c, 6f
Lunch
Belizean rice & beans
1 serving(s) · 362cal, 10p, 51c, 10f
Milk
1 1/2 cup(s) · 224cal, 12p, 18c, 12f
Snacks
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Dinner
Chik'n stir fry
1 1/2 serving(s) · 427cal, 31p, 51c, 7f
Easy chickpea salad
1/2 serving(s) · 117cal, 6p, 13c, 2f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 3
1775cals, 122g protein, 125g net carbs, 75g fat 29g fiber per day
Breakfast
High-protein granola bar
1 bar(s) · 204cal, 10p, 12c, 12f
String cheese
1 stick(s) · 83cal, 7p, 2c, 6f
Snacks
Strawberries
1 cup(s) · 52cal, 1p, 8c, 0f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Sunflower seeds
1/2 serving(s) · 90cal, 4p, 1c, 7f
Dinner
Lentil kale salad
3/4 serving(s) · 285cal, 11p, 23c, 14f
Chunky canned soup (non-creamy)
1 can(s) · 247cal, 18p, 23c, 7f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 4
1775cals, 126g protein, 136g net carbs, 65g fat 36g fiber per day
Breakfast
Carrots and hummus
1 1/2 serving(s) · 123cal, 4p, 10c, 5f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Snacks
Bell pepper strips and hummus
1 serving(s) · 170cal, 7p, 10c, 8f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Dinner
Lentil kale salad
3/4 serving(s) · 285cal, 11p, 23c, 14f
Chunky canned soup (non-creamy)
1 can(s) · 247cal, 18p, 23c, 7f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 5
1825cals, 131g protein, 138g net carbs, 66g fat 36g fiber per day
Breakfast
Carrots and hummus
1 1/2 serving(s) · 123cal, 4p, 10c, 5f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Snacks
Bell pepper strips and hummus
1 serving(s) · 170cal, 7p, 10c, 8f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Dinner
Chickpea bowl with spicy yogurt sauce
1 serving(s) · 451cal, 19p, 62c, 9f
Roasted almonds
1/6 cup(s) · 148cal, 5p, 2c, 12f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 6
1775cals, 159g protein, 163g net carbs, 37g fat 38g fiber per day
Breakfast
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Carrot sticks
1 carrot(s) · 27cal, 1p, 4c, 0f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Lunch
Veggie burger patty
2 patty · 254cal, 20p, 22c, 6f
Lentils
1 2/3 serving(s) · 289cal, 20p, 42c, 1f
Snacks
Double chocolate protein shake
1 serving(s) · 137cal, 28p, 3c, 1f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Dinner
Chickpea bowl with spicy yogurt sauce
1 serving(s) · 451cal, 19p, 62c, 9f
Roasted almonds
1/6 cup(s) · 148cal, 5p, 2c, 12f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Day 7
1775cals, 170g protein, 149g net carbs, 44g fat 26g fiber per day
Breakfast
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Carrot sticks
1 carrot(s) · 27cal, 1p, 4c, 0f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Lunch
Veggie burger patty
2 patty · 254cal, 20p, 22c, 6f
Lentils
1 2/3 serving(s) · 289cal, 20p, 42c, 1f
Snacks
Double chocolate protein shake
1 serving(s) · 137cal, 28p, 3c, 1f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Dinner
Crispy chik'n tenders
6 tender(s) · 343cal, 24p, 31c, 14f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Simple mixed greens and tomato salad
1 1/2 serving(s) · 113cal, 2p, 8c, 7f
Protein Supplement
Protein shake
1 1/2 scoop · 164cal, 36p, 1c, 1f
Grocery List (49 items)
Spices and Herbs
Balsamic vinegar
1/2 tbsp
Salt
3 dash
Crushed red pepper
1/4 tbsp
Ground cumin
1/4 tbsp
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tbsp
Chunky canned soup (non-creamy varieties)
2 can (~19 oz)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can(s)
Soy sauce
2 1/2 tbsp
Kidney beans
1/2 can
Lentils, raw
2 cup
Firm tofu
1 lbs
Hummus
1/2 lbs
37 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 2 days
1. Chik'n stir fry
427cal, 31p, 51c, 7f (per meal)
1/2 cup (107g)
1 cup(s) (267mL)
2 1/2 tbsp (37mL)
1/2 lbs (213g)
3 small (5-1/2" long) (150g)
1 1/2 medium (179g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Easy chickpea salad
117cal, 6p, 13c, 2f (per meal)
1/2 tbsp (8mL)
1/2 tbsp (0mL)
1/2 can(s) (224g)
1/4 small (18g)
1/2 cup cherry tomatoes (75g)
1 1/2 sprigs (2g)
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
164cal, 36p, 1c, 1f (per meal)
lunch prep - 2 days
1. Belizean rice & beans
362cal, 10p, 51c, 10f (per meal)
6 tbsp (90mL)
1/2 can (224g)
3/8 cup(s) (89mL)
1/2 cup (93g)
1 1/2 clove(s) (5g)
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
snack prep - 3 days
breakfast prep - 3 days
lunch prep - 2 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 2 days
1. Lentil kale salad
285cal, 11p, 23c, 14f (per meal)
6 tbsp (72g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, slivered (10g)
1 1/2 tbsp (23mL)
1 1/2 cup, chopped (60g)
1/4 tbsp (1g)
1 1/2 cup(s) (356mL)
1/4 tbsp (2g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
2. Chunky canned soup (non-creamy)
247cal, 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.
snack prep - 2 days
1. Bell pepper strips and hummus
170cal, 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.
breakfast prep - 2 days
1. Carrots and hummus
123cal, 4p, 10c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
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.
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
541cal, 44p, 23c, 29f (per meal)
1 cup (128g)
3/4 tbsp (11mL)
1 1/2 sausage (150g)
3/4 small (53g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
451cal, 19p, 62c, 9f (per meal)
2 tsp (10mL)
1/2 cup (93g)
4 tbsp (70g)
2 tsp (10g)
1 small (70g)
1 can(s) (448g)
4 tbsp chopped (15g)
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
lunch prep - 2 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. Protein shake (milk)
129cal, 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.
2. Carrot sticks
27cal, 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.
3. 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
1. Double chocolate protein shake
137cal, 28p, 3c, 1f (per meal)
1 cup(s) (237mL)
1 tsp (2g)
2 tbsp (35g)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
dinner prep - 1 days
1. Crispy chik'n tenders
343cal, 24p, 31c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
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