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 (1900cals, 141g protein, 133g net carbs, 75g fat 33g fiber per day) cannot be customized.
Day 1
1925cals, 154g protein, 159g net carbs, 63g fat 25g fiber per day
1 wrap(s) (305cal, 23p, 36c, 6f)
1 square(s) (60cal, 1p, 4c, 4f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
15 chips (116cal, 1p, 10c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1975cals, 127g protein, 156g net carbs, 78g fat 32g fiber per day
1 wrap(s) (305cal, 23p, 36c, 6f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 square(s) (60cal, 1p, 4c, 4f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
15 chips (116cal, 1p, 10c, 8f)
1 serving(s) (529cal, 20p, 59c, 18f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
1900cals, 119g protein, 117g net carbs, 90g fat 34g fiber per day
2 serving(s) (241cal, 13p, 1c, 19f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (393cal, 20p, 8c, 29f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 serving(s) (529cal, 20p, 59c, 18f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1875cals, 120g protein, 97g net carbs, 101g fat 23g fiber per day
2 serving(s) (241cal, 13p, 1c, 19f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (393cal, 20p, 8c, 29f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 serving(s) (475cal, 16p, 43c, 26f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
1900cals, 126g protein, 145g net carbs, 69g fat 51g fiber per day
2 serving(s) (241cal, 13p, 1c, 19f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1/2 quesadilla(s) (332cal, 13p, 31c, 14f)
1 serving(s) (234cal, 12p, 25c, 5f)
1 taco pizza(s) (616cal, 29p, 63c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1900cals, 169g protein, 129g net carbs, 64g fat 34g fiber per day
4 mini muffin(s) (224cal, 17p, 1c, 17f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (342cal, 31p, 16c, 17f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 cup(s) (292cal, 37p, 6c, 9f)
2 carrots(s) (106cal, 1p, 10c, 5f)
2 roll(s) (154cal, 5p, 26c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1900cals, 169g protein, 129g net carbs, 64g fat 34g fiber per day
4 mini muffin(s) (224cal, 17p, 1c, 17f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (342cal, 31p, 16c, 17f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 cup(s) (292cal, 37p, 6c, 9f)
2 carrots(s) (106cal, 1p, 10c, 5f)
2 roll(s) (154cal, 5p, 26c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (65 items)
Sweets
Honey
4 tsp (28g)
Chocolate, dark, 70-85%
2 square(s) (20g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
10 oz (283g)
Egg whites
1 cup (243g)
Sliced cheese
2 slice (1 oz ea) (56g)
Butter
1 1/4 tbsp (18g)
Eggs
10 large (500g)
Fresh mozzarella cheese
1 oz (28g)
Mozzarella cheese, shredded
6 tbsp (32g)
Mexican blend cheese
3 tbsp shredded (21g)
Cheddar cheese
1/2 cup, shredded (56g)
Other
Sweet potato chips
30 chips (43g)
Vegan sausage
1 sausage (100g)
Farro
4 tbsp (52g)
Frozen riced cauliflower
1 1/2 cup, prepared (255g)
Baked Products
Flour tortillas
4 tortilla (approx 7-8" dia) (193g)
Bread
2 slice (64g)
Naan bread
3/4 piece(s) (68g)
Corn tortillas
3 tortilla, medium (approx 6" dia) (78g)
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Soups, Sauces, and Gravies
Salsa
1/4 jar (116g)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Apple cider vinegar
1/2 tbsp (0mL)
Spices and Herbs
Salt
3 g (3g)
Crushed red pepper
4 dash (1g)
Ground cumin
2 1/2 tsp (5g)
Fresh basil
1/8 oz (4g)
Black pepper
1/2 g (1g)
Balsamic vinegar
5 tsp (24mL)
Chili powder
4 dash (1g)
Beverages
Water
22 1/4 cup (5338mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Lentils, raw
1 1/4 cup (240g)
Firm tofu
1 1/4 lbs (553g)
Peanut butter
2 tbsp (32g)
Kidney beans
1 can (448g)
Soy sauce
4 tbsp (60mL)
Black beans
5/8 can(s) (274g)
Chickpeas, canned
1/2 can (224g)
Vegetarian burger crumbles
4 cup (400g)
Fats and Oils
Oil
1/4 lbs (114mL)
Ranch dressing
2 tbsp (30mL)
Salad dressing
1/4 cup (56mL)
Balsamic vinaigrette
1/2 tbsp (7mL)
Olive oil
1 1/2 oz (48mL)
Vegetables and Vegetable Products
Kale leaves
3 cup, chopped (120g)
Garlic
11 3/4 clove(s) (35g)
Tomatoes
4 1/2 medium whole (2-3/5" dia) (543g)
Onion
1 3/4 medium (2-1/2" dia) (195g)
Romaine lettuce
1/2 hearts (250g)
Carrots
8 medium (486g)
Fresh ginger
2 tsp (4g)
Broccoli
1 cup chopped (91g)
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Whole kernel corn
1/8 11oz can (24g)
Fresh parsley
1 1/2 sprigs (2g)
Green pepper
2 tbsp, chopped (19g)
Cereal Grains and Pasta
Long-grain white rice
1/3 cup (62g)
Seitan
1/2 lbs (227g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Sesame seeds
2 tsp (6g)
Fruits and Fruit Juices
Applesauce
4 to-go container (~4 oz) (488g)
Grapes
2 cup (184g)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Snacks
High-protein granola bar
3 bar (120g)
snack prep - 2 days
2. Sweet potato chips
116cal, 1p, 10c, 8f (per meal)
30 chips (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Egg white & salsa wrap
305cal, 23p, 36c, 6f (per meal)
1 tortilla (approx 10" dia) (72g)
1 1/2 tbsp (27g)
2 tbsp (28g)
1/2 cup (122g)
1
Heat a non-stick skillet over medium-low heat. Pour egg whites into the skillet and season with some salt and pepper.
2
Flip the egg whites halfway, or scramble them, until cooked. Remove from heat.
3
Spread cottage cheese and salsa onto the tortilla. Add the cooked eggs, fold the tortilla and serve.
lunch prep - 1 days
1. Vegan sausage
268cal, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Lentils
347cal, 24p, 51c, 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.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. Buffalo tofu
355cal, 16p, 7c, 29f (per meal)
1/2 tbsp (8mL)
2 tbsp (30mL)
2 1/2 tbsp (40mL)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Farro
185cal, 6p, 33c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Follow package instructions if they differ. Bring salted water to a boil. Add farro, return to a boil, then reduce heat to medium-high and cook uncovered for about 30 minutes, until soft. Drain and serve.
dinner prep - 2 days
1. Spicy peanut & bean curry over rice
529cal, 20p, 59c, 18f (per meal)
1 tbsp (15mL)
4 dash (1g)
1/3 cup (62g)
2 tbsp (32g)
1 cup(s) (237mL)
1/2 tbsp (3g)
3 clove(s) (9g)
2 medium whole (2-3/5" dia) (246g)
1 medium (2-1/2" dia) (110g)
1 can (448g)
1
Cook rice according to package instructions. Set aside.
2
Heat oil in a large skillet over medium heat. Add onions and garlic and saute until softened, about 10 minutes.
3
Add in tomatoes, cumin, crushed red pepper, and a hefty pinch of salt. Feel free to add more/less crushed red pepper depending on your preferred spice level. Stir and toast spices, about 1 minute.
4
Add in kidney beans, water, and peanut butter. Stir peanut butter into the water and break it apart and turn it into a sauce-like consistency. Cook for 5-8 more minutes until beans are heated through and sauce is bubbly.
5
Add rice to a plate and spoon the curry on top. Serve.
2. Simple kale salad
83cal, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Grilled cheese sandwich
495cal, 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.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1/2 hearts (250g)
1/4 medium (15g)
1/2 medium whole (2-3/5" dia) (62g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 2 days
1. Low carb asian tofu bowl
393cal, 20p, 8c, 29f (per meal)
2 clove (6g)
2 tsp (6g)
3 tbsp (45mL)
2 tsp (4g)
4 tbsp (60mL)
1 1/2 cup, prepared (255g)
1 cup chopped (91g)
10 oz (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
breakfast prep - 3 days
1. Egg in an eggplant
241cal, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
1. Applesauce
114cal, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Flatbread margherita pizza
475cal, 16p, 43c, 26f (per meal)
2 1/4 clove(s) (7g)
3/4 dash (0g)
3/4 dash (0g)
1 tbsp (17mL)
1 tbsp (17mL)
4 1/2 leaves (2g)
3/4 medium whole (2-3/5" dia) (92g)
6 tbsp (32g)
3/4 piece(s) (68g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
2. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
3/8 large whole (3" dia) (68g)
Recipe has been scaled from original by 0.13x. 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. Black bean and corn quesadillas
332cal, 13p, 32c, 14f (per meal)
3 tbsp shredded (21g)
1 tortilla (approx 7-8" dia) (49g)
1/4 tbsp (4g)
1/2 tbsp (8g)
1/8 11oz can (24g)
1/8 can(s) (55g)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saucepan over medium heat. Stir in beans and corn, then add the salsa; mix well. Cook until heated through, about 3 minutes.
2
Melt some of the butter in a large skillet over medium heat. Place a tortilla in the skillet, sprinkle evenly with cheese, then top with some of the bean mixture. Place another tortilla on top, cook until golden, then flip and cook on the other side. Melt more butter as needed, and repeat with remaining tortillas and filling.
3
Note: For leftovers, store the bean mixture in the fridge in an airtight container. When ready to eat, reheat bean mixture in microwave and start at Step 2.
2. Easy chickpea salad
234cal, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
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!
snack prep - 3 days
dinner prep - 1 days
1. Black bean & tofu taco pizza
616cal, 29p, 63c, 18f (per meal)
1/8 cup(s) (30mL)
2 clove(s) (6g)
1/4 medium (2-1/2" dia) (28g)
1/2 tbsp (8mL)
4 dash (1g)
1 tsp (2g)
2 1/2 oz (71g)
2 tbsp, shredded (14g)
3 tbsp (54g)
1/2 can(s) (220g)
3 tortilla, medium (approx 6" dia) (78g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
Heat oil in a skillet over medium-high heat. Add the onion and cook for 5-7 minutes until softened. Stir in the chili powder, half of the garlic, and half of the cumin, and cook for 1 minute until fragrant.
3
Add the crumbled tofu, season with salt and pepper, and cook for 4-6 minutes until the tofu begins to crisp. Stir in just half of the salsa, then remove from heat and cover to keep warm.
4
In a small saucepan over medium heat, combine the black beans, remaining garlic, remaining cumin, water, salt, and pepper. Cook, mashing the beans with a fork, until heated through with only a few whole beans left, 3-5 minutes.
5
On a baking sheet, place one tortilla for each pizza. Spread an even layer of mashed beans on top, then add a second tortilla. Spread the tofu mixture over this second layer, and top with a third tortilla.
6
Finish with the remaining salsa and cheese on top. Bake for 8-10 minutes, until the cheese is melted and the tortillas are crisping around the edges. Serve and enjoy!
7
Meal Prep Tip: Cook the tofu and bean mixture in bulk and store them in separate airtight containers in the fridge for up to 3-4 days. When you're ready to eat, simply warm the fillings, assemble the pizzas, and heat them in the oven.
breakfast prep - 2 days
1. Egg & cheese mini muffin
224cal, 17p, 1c, 17f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
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. Garlic pepper seitan
342cal, 31p, 16c, 17f (per meal)
1 dash (1g)
1 tbsp (15mL)
2 dash, ground (1g)
1/2 lbs (227g)
2 tbsp, chopped (19g)
2 1/2 clove(s) (8g)
4 tbsp, chopped (40g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. 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. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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. Vegan crumbles
292cal, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Roasted carrots
106cal, 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.