1900 calorie vegetarian meal plan
In just a few clicks, generate your own 1900 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 (1900cal, 136g protein, 153g net carbs, 69g fat, 30g fiber per day) cannot be customized.
Day 1
1850cal, 140g protein, 170g net carbs, 56g fat, 28g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (193cal, 6p, 28c, 5f)
1/2 serving(s) (316cal, 15p, 51c, 2f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1875cal, 145g protein, 127g net carbs, 69g fat, 40g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
6 oz (443cal, 36p, 12c, 23f)
1 cup(s) (108cal, 4p, 4c, 7f)
1 serving(s) (193cal, 6p, 28c, 5f)
1/2 serving(s) (365cal, 13p, 44c, 13f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1925cal, 152g protein, 115g net carbs, 84g fat, 25g fiber
6 oz (443cal, 36p, 12c, 23f)
1 cup(s) (108cal, 4p, 4c, 7f)
1/2 cup (14cal, 1p, 2c, 0f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
11 tender(s) (628cal, 45p, 57c, 25f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1900cal, 139g protein, 138g net carbs, 81g fat, 19g fiber
6 oz (257cal, 13p, 4c, 21f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 cup (14cal, 1p, 2c, 0f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
11 tender(s) (628cal, 45p, 57c, 25f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1900cal, 126g protein, 161g net carbs, 74g fat, 25g fiber
6 oz (257cal, 13p, 4c, 21f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
6 nuggets (331cal, 18p, 31c, 14f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1950cal, 131g protein, 170g net carbs, 67g fat, 36g fiber
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
1/2 can(s) (105cal, 2p, 21c, 1f)
6 nuggets (331cal, 18p, 31c, 14f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1875cal, 121g protein, 186g net carbs, 55g fat, 36g fiber
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
1/2 can(s) (105cal, 2p, 21c, 1f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (47 items)
Fruits and Fruit Juices
Fruit juice
44 fl oz (1320mL)
Lemon
1 small (58g)
Avocados
1 avocado(s) (201g)
Raspberries
3 cup (369g)
Vegetables and Vegetable Products
Tomato paste
1/4 tbsp (4g)
Canned crushed tomatoes
1/4 can (101g)
Carrots
14 medium (843g)
Garlic
3/4 clove(s) (2g)
Onion
1/8 large (19g)
Frozen mixed veggies
1 1/2 cup (203g)
Red onion
1/2 medium (2-1/2" dia) (62g)
Cucumber
1/2 cucumber (8-1/4") (169g)
Romaine lettuce
2 1/4 hearts (1125g)
Tomatoes
3 1/3 medium whole (2-3/5" dia) (409g)
Fresh spinach
2/3 10oz package (191g)
Broccoli
2 cup chopped (182g)
Sugar snap peas
1 cup, whole (63g)
Ketchup
1/2 cup (145g)
Kale leaves
4 1/2 cup, chopped (180g)
Fats and Oils
Oil
1/4 lbs (137mL)
Salad dressing
1/4 lbs (97mL)
Spices and Herbs
Ground cumin
1 dash (0g)
Paprika
1 dash (0g)
Lemon pepper
4 dash (1g)
Salt
3 g (3g)
Black pepper
4 dash, ground (1g)
Beverages
Water
16 1/3 cup(s) (3863mL)
Protein powder
15 scoop (1/3 cup ea) (465g)
Legumes and Legume Products
Lentils, raw
2/3 cup (132g)
Firm tofu
26 oz (737g)
Tempeh
3/4 lbs (340g)
Cereal Grains and Pasta
Uncooked dry pasta
5 oz (146g)
Cornstarch
2 tbsp (16g)
Seitan
6 oz (170g)
Dairy and Egg Products
Whole milk
6 cup (1440mL)
Eggs
12 large (600g)
Butter
3/4 tbsp (11g)
Parmesan cheese
2 tbsp (13g)
Breakfast Cereals
Breakfast cereal
2 serving (60g)
Other
Nutritional yeast
1/4 oz (6g)
Meatless chik'n tenders
22 pieces (561g)
Vegan chik'n nuggets
12 nuggets (258g)
Baked Products
Bread
2 slice (64g)
Nut and Seed Products
Walnuts
1/3 cup, shelled (33g)
Snacks
Pretzels, hard, salted
1/3 lbs (149g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Pasta sauce
1/8 jar (24 oz) (84g)
dinner prep - 1 days
1. Lentil & tomato pasta
315 cals, 15p, 51c, 2f (per meal)
1/4 tbsp (4g)
1/6 tsp (1mL)
1 dash (0g)
1 dash (0g)
1/4 cup(s) (52mL)
1/4 can (101g)
1/4 medium (15g)
1/4 clove(s) (1g)
1/8 large (19g)
3 tbsp (36g)
1 oz (32g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Protein shake (milk)
130 cals, 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. 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.
3. 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.
snack prep - 2 days
1. Breakfast cereal
195 cals, 6p, 28c, 5f (per meal)
1
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 most breakfast cereals are going to have a very similar macronutrient breakdown.
lunch prep - 1 days
1. Lemon pepper tofu
505 cals, 31p, 23c, 32f (per meal)
4 dash (1g)
1 tbsp (15mL)
2 tbsp (16g)
1 small (58g)
14 oz (397g)
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Mixed vegetables
145 cals, 7p, 19c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Spinach parmesan pasta
365 cals, 13p, 44c, 13f (per meal)
2 oz (57g)
3/4 tbsp (11g)
1/2 clove(s) (2g)
1/4 10oz package (71g)
2 tbsp (13g)
1 dash (1g)
4 dash, ground (1g)
1/8 cup(s) (20mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Tossed salad
180 cals, 7p, 15c, 6f (per meal)
1/6 medium (2-1/2" dia) (21g)
1/6 cucumber (8-1/4") (56g)
3/4 hearts (375g)
3/4 small (5-1/2" long) (38g)
3/4 small whole (2-2/5" dia) (68g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch 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. Roasted broccoli with nutritional yeast
110 cals, 4p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
breakfast prep - 2 days
1. Avocado toast with egg
240 cals, 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.
snack prep - 2 days
1. Sugar snap peas
15 cals, 1p, 2c, 0f (per meal)
1 cup, whole (63g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
dinner prep - 2 days
1. Crispy chik'n tenders
630 cals, 45p, 57c, 25f (per meal)
Recipe has been scaled from original by 2.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 3x. 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
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
breakfast prep - 3 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
60 cals, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 2 days
1. Chik'n nuggets
330 cals, 18p, 31c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
snack prep - 3 days
lunch 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.
2. Tomato soup
105 cals, 2p, 21c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
3. Raspberries
110 cals, 2p, 10c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
3. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.