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 (1800cal, 120g protein, 149g net carbs, 65g fat, 36g fiber per day) cannot be customized.
Day 1
1775cal, 125g protein, 113g net carbs, 78g fat, 32g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 1/2 serving(s) (589cal, 30p, 12c, 44f)
1 serving(s) (437cal, 25p, 44c, 13f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1800cal, 114g protein, 164g net carbs, 60g fat, 39g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 1/2 serving(s) (469cal, 14p, 40c, 27f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1875cal, 117g protein, 167g net carbs, 66g fat, 37g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 bar(s) (119cal, 3p, 15c, 5f)
1 1/2 serving(s) (469cal, 14p, 40c, 27f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1775cal, 123g protein, 116g net carbs, 81g fat, 24g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 bar(s) (119cal, 3p, 15c, 5f)
9 crisps (392cal, 17p, 4c, 32f)
2 stick(s) (165cal, 13p, 3c, 11f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
5 tender(s) (286cal, 20p, 26c, 11f)
1/4 cup (137cal, 1p, 31c, 0f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1775cal, 121g protein, 139g net carbs, 64g fat, 40g fiber
1 container(s) (181cal, 8p, 32c, 2f)
2 serving(s) (164cal, 6p, 14c, 6f)
1 serving(s) (273cal, 13p, 28c, 7f)
1 container (107cal, 10p, 11c, 3f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 serving(s) (196cal, 8p, 13c, 9f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1800cal, 118g protein, 179g net carbs, 52g fat, 38g fiber
1 container(s) (181cal, 8p, 32c, 2f)
2 serving(s) (164cal, 6p, 14c, 6f)
1 serving(s) (185cal, 9p, 20c, 4f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 packet(s) (276cal, 10p, 38c, 8f)
1 serving(s) (196cal, 8p, 13c, 9f)
1 serving(s) (188cal, 7p, 6c, 14f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1800cal, 123g protein, 163g net carbs, 55g fat, 42g fiber
1 container(s) (181cal, 8p, 32c, 2f)
2 serving(s) (164cal, 6p, 14c, 6f)
1 serving(s) (185cal, 9p, 20c, 4f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 packet(s) (276cal, 10p, 38c, 8f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (62 items)
Fruits and Fruit Juices
Grapefruit
3 large (approx 4-1/2" dia) (996g)
Raisins
4 tbsp, packed (41g)
Dairy and Egg Products
Eggs
13 medium (576g)
Cheese
1/4 lbs (105g)
String cheese
2 stick (56g)
Lowfat flavored yogurt
3 container (6 oz) (510g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Whole milk
3 cup (679mL)
Fats and Oils
Oil
2 oz (64mL)
Salad dressing
1/4 cup (68mL)
Balsamic vinaigrette
2 tbsp (30mL)
Olive oil
2 1/4 tbsp (34mL)
Other
Guacamole, store-bought
6 1/2 tbsp (100g)
Frozen riced cauliflower
1 cup, prepared (191g)
Veggie burger patty
2 patty (142g)
Mixed greens
3/4 package (5.5 oz) (117g)
Meatless chik'n tenders
5 pieces (128g)
Cottage cheese & fruit cup
1 container (133g)
Coleslaw mix
5 cup (450g)
Teriyaki sauce
2 tbsp (31mL)
Baked Products
Bread
1/4 lbs (128g)
Hamburger buns
2 bun (102g)
Naan bread
1 1/2 piece (135g)
Vegetables and Vegetable Products
Garlic
8 1/2 clove(s) (26g)
Fresh ginger
1/2 tbsp (3g)
Broccoli
1 1/2 cup chopped (137g)
Kale leaves
1 1/2 cup, chopped (60g)
Onion
5/8 medium (2-1/2" dia) (64g)
Frozen peas
5 1/3 cup (714g)
Ketchup
3 1/4 tbsp (55g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
3 cup (354g)
Fresh parsley
3/4 sprigs (1g)
Tomatoes
2 medium whole (2-3/5" dia) (241g)
Baby carrots
48 medium (480g)
Carrots
2 small (5-1/2" long) (100g)
Frozen mixed veggies
1/2 10oz package (142g)
Nut and Seed Products
Sesame seeds
1/2 tbsp (5g)
Mixed nuts
3 tbsp (25g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Sunflower kernels
1 oz (26g)
Legumes and Legume Products
Soy sauce
3 tbsp (45mL)
Firm tofu
2/3 lbs (312g)
Lentils, raw
13 1/4 tbsp (160g)
White beans, canned
1/2 can(s) (220g)
Hummus
1 cup (255g)
Chickpeas, canned
1 1/4 can (560g)
Tempeh
4 oz (113g)
Beverages
Water
14 cup(s) (3278mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Spices and Herbs
Salt
2 g (2g)
Fresh thyme
2 dash (0g)
Paprika
1/2 tbsp (3g)
Black pepper
1 1/2 dash (0g)
Balsamic vinegar
1/4 tbsp (4mL)
Soups, Sauces, and Gravies
Pizza sauce
6 tbsp (95g)
Apple cider vinegar
1/4 tbsp (0mL)
Vegetable broth
2 cup(s) (mL)
Hot sauce
1 tsp (5mL)
Snacks
Small granola bar
2 bar (50g)
Sweets
Honey
4 tsp (28g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
snack prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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)
breakfast prep - 2 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
lunch prep - 1 days
1. Low carb asian tofu bowl
590 cals, 30p, 12c, 44f (per meal)
1 1/2 clove (5g)
1/2 tbsp (5g)
2 1/4 tbsp (34mL)
1/2 tbsp (3g)
3 tbsp (45mL)
1 cup, prepared (191g)
3/4 cup chopped (68g)
1/2 lbs (213g)
Recipe has been scaled from original by 1.5x. 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.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
dinner prep - 1 days
1. Bean & tofu goulash
435 cals, 25p, 44c, 13f (per meal)
2 dash (0g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
1/2 clove (2g)
1/2 medium (2-1/2" dia) (55g)
1/4 lbs (99g)
1/2 can(s) (220g)
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 tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Veggie burger
275 cals, 11p, 41c, 5f (per meal)
1 patty (71g)
1 bun (51g)
1 tbsp (17g)
1 oz (28g)
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Peas
280 cals, 19p, 33c, 2f (per meal)
5 1/3 cup (714g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Flatbread broccoli pizza
470 cals, 14p, 40c, 27f (per meal)
3/4 cup chopped (68g)
6 tbsp (95g)
4 1/2 clove(s) (14g)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 1/4 tbsp (34mL)
1 1/2 piece (135g)
6 tbsp, shredded (42g)
Recipe has been scaled from original by 1.5x. 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 spread pizza sauce over top, top with broccoli and cheese, and 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
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
snack prep - 2 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
2. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 1 days
1. Crispy chik'n tenders
285 cals, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
3/4 sprigs (1g)
1/4 tbsp (0mL)
1/4 tbsp (4mL)
4 tbsp cherry tomatoes (37g)
1/8 small (9g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Cheesy crisps and guac
390 cals, 17p, 4c, 32f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
2. Cherry tomatoes
40 cals, 2p, 6c, 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 - 3 days
1. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
2. Carrots and hummus
165 cals, 6p, 14c, 6f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 1 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1/2 tsp (3mL)
1 clove(s) (3g)
2 cup(s) (mL)
1 cup, chopped (40g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
3. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
1 container (133g)
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Edamame slaw salad bowl
195 cals, 8p, 13c, 9f (per meal)
4 tbsp (60mL)
3 cup (270g)
2 small (5-1/2" long) (100g)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
lunch prep - 2 days
1. Teriyaki chickpea stir fry
185 cals, 9p, 20c, 4f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
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 chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
3. Lentils
230 cals, 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.
snack prep - 2 days
1. Instant oatmeal with milk
275 cals, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
dinner prep - 1 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.