1400 calorie vegetarian meal plan
In just a few clicks, generate your own 1400 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 (1375cal, 98g protein, 97g net carbs, 54g fat, 29g fiber per day) cannot be customized.
Day 1
1425cal, 101g protein, 126g net carbs, 45g fat, 30g fiber
1 wrap(s) (426cal, 27p, 43c, 14f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 serving(s) (29cal, 0p, 5c, 0f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 2
1375cal, 95g protein, 50g net carbs, 78g fat, 25g fiber
1 sandwich(es) (408cal, 23p, 27c, 21f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 serving(s) (29cal, 0p, 5c, 0f)
1 serving(s) (353cal, 16p, 11c, 24f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 3
1425cal, 96g protein, 82g net carbs, 66g fat, 31g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1/2 serving(s) (277cal, 17p, 14c, 12f)
1 serving(s) (141cal, 2p, 18c, 6f)
8 crisps (81cal, 1p, 14c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (353cal, 16p, 11c, 24f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 4
1425cal, 108g protein, 118g net carbs, 43g fat, 33g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1/2 serving(s) (277cal, 17p, 14c, 12f)
1 serving(s) (141cal, 2p, 18c, 6f)
8 crisps (81cal, 1p, 14c, 2f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (443cal, 33p, 49c, 8f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 5
1350cal, 91g protein, 78g net carbs, 66g fat, 22g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 kiwi (47cal, 1p, 8c, 0f)
8 oz (342cal, 18p, 5c, 28f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1 serving(s) (114cal, 3p, 19c, 3f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 6
1325cal, 97g protein, 111g net carbs, 40g fat, 32g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 kiwi (47cal, 1p, 8c, 0f)
1/2 serving(s) (157cal, 13p, 6c, 7f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 serving(s) (114cal, 3p, 19c, 3f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Day 7
1325cal, 97g protein, 111g net carbs, 40g fat, 32g fiber
1/2 serving(s) (160cal, 7p, 2c, 12f)
1 kiwi (47cal, 1p, 8c, 0f)
1/2 serving(s) (157cal, 13p, 6c, 7f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 serving(s) (114cal, 3p, 19c, 3f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 scoop (164cal, 36p, 1c, 1f)
Protein shake
1 1/2 scoop per day (164cal, 36p, 1c, 1f)
Grocery List (57 items)
Cereal Grains and Pasta
Quinoa, uncooked
1/3 cup (57g)
Brown rice
9 1/4 tbsp (111g)
Beverages
Water
12 cup(s) (2804mL)
Protein powder
10 1/2 scoop (1/3 cup ea) (326g)
Soups, Sauces, and Gravies
Barbecue sauce
4 tbsp (72g)
Salsa verde
2 tbsp (32g)
Salsa
3 tbsp (54g)
Frank's red hot sauce
2 tbsp (31mL)
Vegetable broth
4 cup(s) (mL)
Spices and Herbs
Salt
4 1/4 g (4g)
Ground cumin
2 tsp (4g)
Rosemary
2 dash (0g)
Taco seasoning mix
1 tbsp (9g)
Ground ginger
2 dash (0g)
Garlic powder
4 dash (2g)
Black pepper
1/8 oz (1g)
Other
Nutritional yeast
1/2 oz (16g)
Mixed greens
4 1/2 cup (135g)
Plant-based deli slices
7 slices (73g)
Baked chips, any flavor
16 crips (37g)
Tzatziki
1/8 cup(s) (28g)
Vegetables and Vegetable Products
Cauliflower
1 head small (4" dia.) (265g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (416g)
Mushrooms
4 oz (113g)
Bell pepper
5/8 large (96g)
Onion
1 1/2 tbsp chopped (15g)
Kale leaves
4 cup, chopped (160g)
Frozen mixed veggies
1/2 cup (68g)
Baby carrots
24 medium (240g)
Collard greens
1/2 lbs (227g)
Garlic
3 1/2 clove(s) (11g)
Fruits and Fruit Juices
Avocados
3 1/4 avocado(s) (653g)
Lemon juice
1/4 fl oz (9mL)
Grapes
1 cup (92g)
Kiwi
3 fruit (207g)
Dairy and Egg Products
String cheese
2 stick (56g)
Eggs
7 large (350g)
Cheese
1/2 cup, shredded (57g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Legumes and Legume Products
Hummus
1/2 cup (120g)
Black beans
4 tbsp (60g)
Firm tofu
14 oz (395g)
Refried beans
1/2 cup (121g)
Tempeh
14 oz (397g)
Soy sauce
3/4 oz (17mL)
Peanut butter
1 tbsp (16g)
Chickpeas, canned
1 can (448g)
Baked Products
Flour tortillas
1 tortilla (approx 10" dia) (72g)
Bread
1/4 lbs (128g)
Pita bread
1 pita, small (4" dia) (28g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Fats and Oils
Oil
1 2/3 oz (51mL)
Salad dressing
2 tbsp (30mL)
Sweets
Honey
2 tbsp (42g)
Frozen yogurt
1 1/2 cup (261g)
Snacks
Tortilla chips
2 oz (57g)
dinner prep - 1 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
protein prep - 7 days
1. Protein shake
165 cals, 36p, 1c, 1f (per meal)
breakfast prep - 2 days
1. 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.
2. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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. Simple plant-based deli wrap
425 cals, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
dinner prep - 2 days
1. Salsa verde tofu salad
355 cals, 16p, 11c, 24f (per meal)
1 roma tomato (80g)
2 tbsp (32g)
2 tsp (4g)
4 tbsp (60g)
4 tbsp (30g)
4 slices (100g)
3 cup (90g)
2 tsp (10mL)
2 slice(s) (168g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. 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.
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. Baked chips
80 cals, 1p, 14c, 2f (per meal)
8 crips (19g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
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.
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Tempeh taco salad bowl
275 cals, 17p, 14c, 12f (per meal)
1/2 tsp (3mL)
1/2 cup (121g)
3 tbsp (54g)
1/2 cup (15g)
1/2 avocado(s) (101g)
1 tbsp (9g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
dinner prep - 1 days
1. Tempeh & mushroom stir fry
445 cals, 33p, 49c, 8f (per meal)
1 tbsp (15mL)
1/2 large (82g)
1 cup, chopped (70g)
4 tbsp (48g)
2 dash (0g)
4 dash (2g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to its package instructions. Set aside.
2
In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.
3
Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.
4
Combine rice with the tempeh and vegetable mixture. Serve.
breakfast prep - 3 days
1. Hardboiled egg and avocado bowl
160 cals, 7p, 2c, 12f (per meal)
3 large (150g)
3/4 avocado(s) (151g)
1 1/2 tbsp chopped (15g)
1 1/2 tbsp, diced (14g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 1 days
1. Peanut tempeh
215 cals, 16p, 7c, 11f (per meal)
1/4 tbsp (1g)
1/2 tsp (3mL)
1/4 tbsp (4mL)
1 tbsp (16g)
2 oz (57g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple kale salad
110 cals, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
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. 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.
3. Pita bread
80 cals, 3p, 14c, 0f (per meal)
1 pita, small (4" dia) (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
snack prep - 3 days
2. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 2 days
1. Buffalo tempeh with tzatziki
155 cals, 13p, 6c, 7f (per meal)
1/2 tbsp (8mL)
1/8 cup(s) (28g)
2 tbsp (30mL)
4 oz (113g)
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 tempeh 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 tzatziki.
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash (1g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. 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.
3. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner 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.
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.