1400 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1400 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 (1400cal, 128g protein, 88g net carbs, 48g fat, 25g fiber per day) cannot be customized.
Day 1
1425cal, 126g protein, 121g net carbs, 39g fat, 21g fiber
1/2 can(s) (124cal, 9p, 12c, 3f)
1 container(s) (181cal, 8p, 32c, 2f)
2 square(s) (120cal, 2p, 7c, 9f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 peach(es) (66cal, 1p, 12c, 0f)
3/4 cup(s) (110cal, 14p, 2c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (121cal, 4p, 6c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1350cal, 125g protein, 79g net carbs, 52g fat, 16g fiber
2 oz (122cal, 15p, 7c, 4f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1 serving(s) (98cal, 2p, 6c, 6f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 serving(s) (393cal, 20p, 8c, 29f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1350cal, 125g protein, 78g net carbs, 50g fat, 22g fiber
2 oz (122cal, 15p, 7c, 4f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1 serving(s) (98cal, 2p, 6c, 6f)
1 serving(s) (393cal, 20p, 8c, 29f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1400cal, 126g protein, 120g net carbs, 33g fat, 29g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1400cal, 123g protein, 109g net carbs, 36g fat, 38g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 peach(es) (66cal, 1p, 12c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1450cal, 140g protein, 65g net carbs, 60g fat, 23g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/2 serving(s) (69cal, 1p, 4c, 4f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/2 serving(s) (331cal, 21p, 11c, 20f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1400cal, 129g protein, 47g net carbs, 66g fat, 24g fiber
1/2 serving(s) (120cal, 4p, 7c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 serving(s) (69cal, 1p, 4c, 4f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/2 serving(s) (331cal, 21p, 11c, 20f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (60 items)
Dairy and Egg Products
Butter
1 1/2 tbsp (21g)
Whole milk
2 1/4 cup (540mL)
Eggs
6 large (300g)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Feta cheese
2 tbsp, crumbled (19g)
Nonfat greek yogurt, plain
3 tbsp (52g)
Baked Products
Bagel
1 small bagel (3" dia) (69g)
Bread
2 slice (64g)
Fruits and Fruit Juices
Peach
4 medium (2-2/3" dia) (600g)
Orange
3 orange (462g)
Raspberries
4 1/4 cup (523g)
Avocados
1 avocado(s) (201g)
Canned black olives
6 large olives (26g)
Lemon juice
1/2 fl oz (17mL)
Breakfast Cereals
Breakfast cereal
1 1/2 serving (45g)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Beverages
Water
21 1/2 cup(s) (5079mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Legumes and Legume Products
Vegetarian burger crumbles
3/4 cup (75g)
Soy sauce
4 tbsp (60mL)
Firm tofu
10 oz (284g)
Kidney beans
1/8 can (56g)
Chickpeas, canned
1/3 cup(s) (80g)
Vegetables and Vegetable Products
Cucumber
1/2 cucumber (8-1/4") (151g)
Garlic
4 clove(s) (12g)
Fresh ginger
2 tsp (4g)
Broccoli
1 cup chopped (91g)
Fresh green beans
9 1/3 oz (264g)
Tomatoes
2 3/4 medium whole (2-3/5" dia) (334g)
Frozen mixed veggies
2 1/2 cup (338g)
Onion
1/4 medium (2-1/2" dia) (30g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (7g)
Beets, precooked (canned or refrigerated)
1/2 beets (2" dia, sphere) (25g)
Spices and Herbs
Dill weed, fresh
1/2 tbsp, chopped (1g)
Black pepper
1/4 g (0g)
Red wine vinegar
1 tbsp (15mL)
Salt
2 1/2 g (2g)
Lemon pepper
1 1/2 dash (0g)
Garlic powder
4 dash (2g)
Paprika
4 dash (1g)
Thyme, dried
4 dash, leaves (0g)
Fats and Oils
Olive oil
1 tsp (5mL)
Oil
2 1/2 oz (80mL)
Balsamic vinaigrette
1 tbsp (15mL)
Nut and Seed Products
Sesame seeds
2 tsp (6g)
Coconut milk, canned
1 1/2 tbsp (22mL)
Walnuts
4 tbsp, shelled (25g)
Roasted pumpkin seeds, unsalted
1 tbsp (7g)
Other
Frozen riced cauliflower
1 1/2 cup, prepared (255g)
Vegan sausage
1 sausage (100g)
Veggie burger patty
1 patty (71g)
Protein greek yogurt, flavored
2 container (300g)
Vegan chik'n strips
5 oz (142g)
Mixed greens
2 cup (60g)
Cereal Grains and Pasta
Brown rice
2 3/4 tbsp (32g)
Seitan
4 oz (113g)
Long-grain white rice
2 tbsp (23g)
Snacks
Pretzels, hard, salted
3 oz (85g)
High-protein granola bar
2 bar (80g)
snack prep - 2 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
breakfast prep - 3 days
1. Breakfast cereal
95 cals, 3p, 14c, 3f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Vegan crumbles
110 cals, 14p, 2c, 3f (per meal)
3/4 cup (75g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Greek cucumber &feta salad
120 cals, 4p, 6c, 9f (per meal)
1/2 cucumber (8-1/4") (151g)
1/2 tbsp, chopped (1g)
1/2 dash (0g)
2 tbsp, crumbled (19g)
1 tbsp (15mL)
1 tsp (5mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
dinner prep - 2 days
1. Low carb asian tofu bowl
395 cals, 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.
lunch prep - 2 days
1. Simple seitan
120 cals, 15p, 7c, 4f (per meal)
2. Buttery garlic green beans
100 cals, 2p, 6c, 6f (per meal)
1 tbsp (14g)
1 1/2 clove(s) (5g)
2 dash (2g)
1/2 lbs (227g)
1 1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
3. Brown rice
55 cals, 1p, 12c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
snack prep - 3 days
2. Raspberries
70 cals, 2p, 7c, 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.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
2. Cherry tomatoes
20 cals, 1p, 3c, 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.
dinner prep - 1 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
1/2 cup (68g)
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. Belizean rice & beans
180 cals, 5p, 26c, 5f (per meal)
3/8 clove(s) (1g)
1/8 medium (2-1/2" dia) (7g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (7g)
2 tbsp (23g)
1/8 cup(s) (22mL)
1/8 can (56g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.13x. 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.
lunch prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner prep - 1 days
1. Veggie burger patty
125 cals, 10p, 11c, 3f (per meal)
1 patty (71g)
1
Cook burger according to package instructions.
2
Serve.
2. Mixed vegetables
195 cals, 9p, 26c, 2f (per meal)
2 cup (270g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Mediterranean chik'n salad with lemon yogurt dressing
330 cals, 21p, 11c, 20f (per meal)
5 oz (142g)
1 1/2 cup (45g)
1/3 cup(s) (80g)
6 large olives (26g)
3 tbsp (52g)
1/2 cup cherry tomatoes (74g)
1/3 small (23g)
1 tbsp (15mL)
2 tbsp (30mL)
4 dash (1g)
4 dash, leaves (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix greek yogurt and lemon juice together with a pinch of salt/pepper. Mix until a sauce-like consistency forms. If needed, add a splash of water to thin it. Set aside in the fridge.
2
Add half of the oil to a skillet over medium heat and add the chickpeas. Cook for about 4 minutes, stirring occasionally. Sprinkle in the paprika and some salt and cook for 30 more seconds. Transfer chickpeas to a dish and set aside.
3
Add the remaining oil to the skillet and cook the chik'n for the length of time listed on its package instructions. Sprinkle in the thyme and some salt/pepper and remove from heat.
4
Assemble salad by placing the chickpeas, chik'n, tomatoes, onion, and olives on a bed of greens. Pour dressing on top and serve.
5
Meal prep tip: for best results, store prepared ingredients (chik'n, chickpeas, olives, onion, tomatoes) together in an airtight container in the fridge. Keep them separate from the greens and dressing until ready to serve.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
snack prep - 2 days
1. Dark chocolate & raspberries
70 cals, 1p, 4c, 4f (per meal)
lunch prep - 1 days
1. Green bean, beet, & pepita salad
120 cals, 4p, 7c, 8f (per meal)
1 tbsp (15mL)
1 tbsp (7g)
1/2 beets (2" dia, sphere) (25g)
6 tbsp 1/2" pieces (38g)
1/2 cup (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add green beans to a saucepan and cover with water. Bring to a boil and cook for 4-7 minutes. Drain, rinse with cold water, and set aside.
2
Assemble salad with greens, green beans, and beets. Top with pumpkin seeds, drizzle balsamic vinaigrette on top and serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.