1500 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1500 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 (1475cal, 139g protein, 99g net carbs, 47g fat, 27g fiber per day) cannot be customized.
Day 1
1475cal, 134g protein, 71g net carbs, 63g fat, 20g fiber
2/3 serving(s) (129cal, 4p, 19c, 3f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/4 serving(s) (196cal, 14p, 4c, 14f)
3 carrots(s) (158cal, 2p, 15c, 8f)
1/2 serving(s) (75cal, 0p, 9c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
6 oz (257cal, 13p, 4c, 21f)
1 serving(s) (98cal, 4p, 7c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
1450cal, 136g protein, 108g net carbs, 45g fat, 17g fiber
2/3 serving(s) (129cal, 4p, 19c, 3f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 serving(s) (75cal, 0p, 9c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
6 oz (257cal, 13p, 4c, 21f)
1 serving(s) (98cal, 4p, 7c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
1525cal, 150g protein, 103g net carbs, 43g fat, 34g fiber
2/3 serving(s) (129cal, 4p, 19c, 3f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 serving(s) (415cal, 20p, 46c, 6f)
1/2 serving(s) (75cal, 0p, 9c, 4f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
1450cal, 133g protein, 110g net carbs, 38g fat, 37g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
4 oz (41cal, 1p, 9c, 0f)
1 serving(s) (415cal, 20p, 46c, 6f)
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
1475cal, 144g protein, 95g net carbs, 43g fat, 32g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
4 oz (41cal, 1p, 9c, 0f)
1 1/2 cup(s) (219cal, 28p, 4c, 7f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
1475cal, 136g protein, 103g net carbs, 47g fat, 23g fiber
1 serving(s) (313cal, 14p, 17c, 18f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
1475cal, 136g protein, 103g net carbs, 47g fat, 23g fiber
1 serving(s) (313cal, 14p, 17c, 18f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
1 serving(s) (273cal, 13p, 28c, 7f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (45 items)
Vegetables and Vegetable Products
Tomatoes
4 3/4 medium whole (2-3/5" dia) (582g)
Carrots
5 medium (315g)
Romaine lettuce
1 hearts (500g)
Tomato paste
4 tsp (21g)
Kale leaves
6 1/2 cup, chopped (260g)
Garlic
3 1/3 clove(s) (10g)
Onion
1 1/4 medium (2-1/2" dia) (137g)
Sweet potatoes
1 1/6 sweetpotato, 5" long (245g)
Baby carrots
24 medium (240g)
Brussels sprouts
3 oz (85g)
Broccoli
6 tbsp chopped (34g)
Bell pepper
3/8 medium (45g)
Cauliflower
1/2 head small (4" dia.) (133g)
Zucchini
1 large (323g)
Snacks
Plantain chips
1 1/2 oz (43g)
Dairy and Egg Products
Whole milk
1/4 gallon (840mL)
Eggs
5 large (250g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Butter
1 tbsp (14g)
Beverages
Protein powder
23 scoop (1/3 cup ea) (713g)
Water
23 cup(s) (5451mL)
Breakfast Cereals
Breakfast cereal
3 serving (90g)
Fats and Oils
Oil
3 1/4 oz (99mL)
Salad dressing
1 1/2 tbsp (23mL)
Olive oil
3/4 tbsp (11mL)
Spices and Herbs
Cajun seasoning
5 dash (1g)
Ground cumin
1 tsp (2g)
Salt
2 1/2 g (3g)
Black pepper
3 dash, ground (1g)
Legumes and Legume Products
Firm tofu
1 1/2 lbs (744g)
Black beans
1 1/3 can(s) (585g)
Hummus
6 tbsp (90g)
Vegetarian burger crumbles
1 1/2 cup (150g)
Extra firm tofu
3/4 block (243g)
Chickpeas, canned
1 can (448g)
Sweets
Honey
2 tbsp (42g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Vegetable broth
4 cup(s) (mL)
Fruits and Fruit Juices
Lemon juice
2 tsp (10mL)
Watermelon
8 oz (227g)
Other
Vegan sausage
2 sausage (200g)
Frozen cauliflower
1 1/2 cup (170g)
Curry sauce
1 cup (283g)
Baked Products
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Naan bread
1 piece (90g)
snack prep - 3 days
1. Plantain chips
75 cals, 0p, 9c, 4f (per meal)
1 1/2 oz (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Breakfast cereal
130 cals, 4p, 19c, 3f (per meal)
Recipe has been scaled from original by 0.67x. 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.
3. 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.
lunch prep - 1 days
1. Cajun tofu
195 cals, 14p, 4c, 14f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Roasted carrots
160 cals, 2p, 15c, 8f (per meal)
Recipe has been scaled from original by 0.5x. 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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
dinner 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. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. 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 - 1 days
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Black bean & sweet potato stew
415 cals, 20p, 46c, 6f (per meal)
4 tsp (21g)
2 tsp (10mL)
1 cup, chopped (40g)
2 tsp (10mL)
1 tsp (2g)
1 1/3 clove(s) (4g)
2/3 small (47g)
2/3 sweetpotato, 5" long (140g)
2 cup(s) (474mL)
1 1/3 can(s) (585g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
snack prep - 2 days
1. Carrots and hummus
125 cals, 4p, 10c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
breakfast prep - 2 days
1. Medium toasted bagel with butter
195 cals, 6p, 27c, 7f (per meal)
2. Watermelon
40 cals, 1p, 9c, 0f (per meal)
8 oz (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 1 days
1. Vegan crumbles
220 cals, 28p, 4c, 7f (per meal)
1 1/2 cup (150g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Mashed sweet potatoes
90 cals, 2p, 18c, 0f (per meal)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
dinner prep - 1 days
1. Roasted tofu & veggies
395 cals, 27p, 18c, 20f (per meal)
3/4 block (243g)
3 dash (2g)
3 dash, ground (1g)
3 oz (85g)
1 medium (69g)
6 tbsp chopped (34g)
3/8 medium (45g)
1/6 medium (2-1/2" dia) (21g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
breakfast prep - 2 days
1. Kale & eggs
95 cals, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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
90 cals, 2p, 4c, 7f (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.
lunch prep - 2 days
1. Zucchini noodle curry bowl with tofu
315 cals, 14p, 17c, 18f (per meal)
1/2 head small (4" dia.) (133g)
1/2 package (16 oz) (227g)
1 cup (283g)
1 large (323g)
1/2 tbsp (8mL)
1
Take the tofu and wrap in a clean towel. Place a thick book on top for 5 minutes to help drain excess liquid. Then, cut into cubes.
2
Heat the oil in a skillet over medium heat and cook the tofu until browned and crispy. Set aside.
3
Heat up the curry sauce in the microwave or in a saucepan. Meanwhile, make the zucchini noodles using a spiralizer or a peeler.
4
Add the noodles into a bowl with the cauliflower and tofu. Pour the curry sauce on top 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.
snack prep - 2 days
1. Breakfast cereal with protein milk
125 cals, 9p, 14c, 3f (per meal)
4 tbsp (60mL)
1/2 serving (15g)
1/4 scoop (1/3 cup ea) (8g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
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 pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.