1900 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1900 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 (1925cal, 176g protein, 127g net carbs, 64g fat, 32g fiber per day) cannot be customized.
Day 1
1900cal, 174g protein, 142g net carbs, 56g fat, 30g fiber
1 1/2 serving(s) (313cal, 8p, 49c, 4f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 serving(s) (225cal, 9p, 28c, 4f)
3/4 serving(s) (140cal, 21p, 9c, 2f)
1 square(s) (60cal, 1p, 4c, 4f)
4 nuggets (221cal, 12p, 21c, 9f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
1875cal, 175g protein, 105g net carbs, 66g fat, 34g fiber
1 1/2 serving(s) (313cal, 8p, 49c, 4f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3/4 serving(s) (140cal, 21p, 9c, 2f)
1 square(s) (60cal, 1p, 4c, 4f)
1/2 avocado (481cal, 20p, 25c, 25f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
1950cal, 175g protein, 129g net carbs, 63g fat, 37g fiber
1 1/2 serving(s) (313cal, 8p, 49c, 4f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 sandwich(es) (380cal, 17p, 28c, 20f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
3/4 serving(s) (140cal, 21p, 9c, 2f)
1 square(s) (60cal, 1p, 4c, 4f)
1/2 avocado (481cal, 20p, 25c, 25f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
1950cal, 172g protein, 121g net carbs, 74g fat, 27g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
1 sandwich(es) (452cal, 15p, 34c, 25f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 burger (361cal, 16p, 42c, 12f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
1925cal, 184g protein, 118g net carbs, 67g fat, 29g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
1 serving(s) (273cal, 13p, 28c, 7f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 burger (361cal, 16p, 42c, 12f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
1950cal, 173g protein, 134g net carbs, 63g fat, 37g fiber
1/2 serving(s) (197cal, 9p, 24c, 6f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (273cal, 13p, 28c, 7f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
1 container(s) (155cal, 12p, 16c, 4f)
1 roll (77cal, 3p, 13c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
1925cal, 179g protein, 142g net carbs, 58g fat, 29g fiber
1/2 serving(s) (197cal, 9p, 24c, 6f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
2 zucchini halve(s) (192cal, 11p, 10c, 10f)
1 container(s) (155cal, 12p, 16c, 4f)
1 roll (77cal, 3p, 13c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (58 items)
Sweets
Chocolate, dark, 70-85%
3 square(s) (30g)
Honey
5 tsp (35g)
Maple syrup
1 1/3 fl oz (30mL)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
3 1/2 cup (791g)
Whole milk
1/4 gallon (1051mL)
Nonfat greek yogurt, plain
4 tbsp (70g)
Fresh mozzarella cheese
3 oz (90g)
Eggs
4 large (200g)
Sliced cheese
2 slice (3/4 oz ea) (42g)
Cheese
3 oz (85g)
String cheese
4 stick (112g)
Lowfat flavored greek yogurt
2 1/2 (5.3 oz ea) container(s) (375g)
Goat cheese
2 oz (57g)
Fruits and Fruit Juices
Canned pineapple
1/2 cup, chunks (102g)
Blueberries
1 cup (167g)
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
1 tbsp (15mL)
Grapes
1 1/3 cup (123g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
2 3/4 cup(s) (223g)
Breakfast cereal
2 serving (60g)
Spices and Herbs
Vanilla extract
1 1/2 tbsp (23mL)
Crushed red pepper
2 dash (0g)
Chili powder
4 dash (1g)
Ground cumin
1 tsp (2g)
Fresh basil
1/6 oz (6g)
Salt
1/2 dash (0g)
Cinnamon
2 dash (1g)
Ground ginger
2 dash (0g)
Rosemary, dried
2 dash (0g)
Beverages
Water
31 1/2 cup(s) (7437mL)
Protein powder
29 scoop (1/3 cup ea) (899g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/2 cup (390g)
Pesto sauce
2 1/2 tbsp (40g)
Vegetable broth
4 cup(s) (mL)
Vegetables and Vegetable Products
Zucchini
3 1/4 large (1038g)
Ketchup
3 tbsp (51g)
Frozen broccoli
1 cup (91g)
Tomatoes
2 medium whole (2-3/5" dia) (252g)
Eggplant
1/2 small (229g)
Garlic
3 clove(s) (9g)
Kale leaves
2 cup, chopped (80g)
Carrots
7 medium (427g)
Mushrooms
1 1/2 oz (43g)
Nut and Seed Products
Almonds
10 tbsp, whole (89g)
Sunflower kernels
2 tbsp (24g)
Other
Vegan chik'n nuggets
4 nuggets (86g)
Smoked paprika
1/2 tsp (1g)
Mixed greens
3/4 package (5.5 oz) (113g)
Veggie burger patty
2 patty (142g)
Legumes and Legume Products
Chickpeas, canned
2 can (896g)
Firm tofu
2/3 lbs (312g)
Fats and Oils
Oil
2 tbsp (30mL)
Balsamic vinaigrette
1 oz (25mL)
Olive oil
1/2 tbsp (8mL)
Baked Products
Bread
6 3/4 oz (192g)
Hamburger buns
2 bun(s) (102g)
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
snack prep - 3 days
1. Cottage cheese and pineapple
140 cals, 21p, 9c, 2f (per meal)
2 1/4 cup (509g)
1/2 cup, chunks (102g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
breakfast prep - 3 days
1. Blueberry vanilla oatmeal
315 cals, 8p, 49c, 4f (per meal)
2 1/4 cup(s) (182g)
1 cup (167g)
1 1/2 tbsp (23mL)
1 1/2 tbsp (23mL)
3 1/2 cup(s) (800mL)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients and microwave for about 2-3 minutes.
2
Note: You can mix the oatmeal, blueberries, vanilla and maple syrup and store in your refrigerator for up to 5 days (depending on freshness of fruit). When ready to eat, add water and microwave.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Zoodles marinara
225 cals, 9p, 28c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
dinner prep - 1 days
1. Chik'n nuggets
220 cals, 12p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner 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.
lunch prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. 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. Broccoli
30 cals, 3p, 2c, 0f (per meal)
1 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Spiced tofu & pesto sandwich
380 cals, 17p, 28c, 20f (per meal)
3 oz (85g)
2 dash (0g)
1/2 cup (15g)
4 dash (1g)
1 tsp (2g)
1 tsp (5mL)
1 1/2 tbsp (24g)
2 slice(s) (64g)
1
Toast bread.
2
Slice tofu into strips. Coat with oil and rub cumin and chili powder on all sides. Fry in a skillet over medium heat, a few minutes on each side until crispy.
3
On half of the bread, layer the greens and tofu. Spread the pesto on the other half, sprinkle with crushed red pepper. Form the two sides into a sandwich. Serve.
2. Caprese salad
70 cals, 4p, 3c, 5f (per meal)
1 tsp (5mL)
4 tsp leaves, whole (2g)
2 2/3 tbsp cherry tomatoes (25g)
1/6 package (5.5 oz) (26g)
1/2 oz (14g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
snack prep - 2 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Breakfast cereal with protein milk
250 cals, 18p, 29c, 5f (per meal)
1/2 cup (120mL)
1 serving (30g)
1/2 scoop (1/3 cup ea) (16g)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
dinner prep - 2 days
1. Veggie burger with cheese
360 cals, 16p, 42c, 12f (per meal)
1 bun(s) (51g)
1 tbsp (17g)
1 oz (28g)
1 patty (71g)
1 slice (3/4 oz ea) (21g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 1 days
1. Eggplant pesto sandwich
450 cals, 15p, 34c, 25f (per meal)
1/2 small (229g)
1/2 tbsp (8mL)
1 tbsp (16g)
1 clove (3g)
1 roll (3-1/2" dia) (57g)
3 slice(s), thin/small (45g)
1 slice (1 oz each) (28g)
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
lunch prep - 2 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
breakfast prep - 2 days
1. Ginger oatmeal with greek yogurt
195 cals, 9p, 25c, 6f (per meal)
1/2 dash (0g)
1/2 tbsp (8mL)
1/2 (5.3 oz ea) container(s) (75g)
14 tbsp (210mL)
2 dash (1g)
2 dash (0g)
1/2 cup(s) (41g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
STOVE: In a saucepan over low heat, add the oats, milk, salt, spices, and maple syrup. Mix.
2
Bring to a simmer and cook for about 5 minutes until oats are soft. If desired, add a splash of water to make it less thick.
3
Transfer oats to a bowl and top with greek yogurt.
4
MICROWAVE OPTION: In a microwave-safe bowl, add oats, milk, salt, spices and maple syrup. Mix. Microwave on high for 2.5-3 minutes, watching closely, until oats are soft. Top with greek yogurt and serve.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
190 cals, 11p, 10c, 10f (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.
2. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
7 medium (427g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
410 cals, 23p, 27c, 21f (per meal)
2 dash (0g)
1/2 cup (15g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.