This vegetarian meal plan offers a well-rounded selection of dishes totaling 1400 calories, ideal for maintaining a balanced diet. It suits individuals aiming to achieve or maintain a healthy weight while enjoying plant-based foods and dairy.
Want a custom meal plan? Try out Meal Plan Generator.
1400 Calorie Vegetarian Meal Plan Options
Option 1: 2 Meals Per Day
Meal 1: Hearty Vegetarian Breakfast – 700 Calories
Ingredients and Macronutrients:
- Vegetarian Omelette
- Eggs (3 large)
- Amount: 3 eggs
- Calories: 210
- Carbohydrates: 3g
- Protein: 18g
- Fat: 15g
- Cheddar Cheese
- Amount: 30g
- Calories: 120
- Carbohydrates: 0.5g
- Protein: 7g
- Fat: 10g
- Spinach
- Amount: 50g
- Calories: 12
- Carbohydrates: 2g
- Protein: 1.6g
- Fat: 0.2g
- Mushrooms
- Amount: 50g
- Calories: 11
- Carbohydrates: 1.6g
- Protein: 1.6g
- Fat: 0.2g
- Tomatoes
- Amount: 50g
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 0.1g
- Eggs (3 large)
- Whole Wheat Toast
- Amount: 2 slices
- Calories: 140
- Carbohydrates: 26g
- Protein: 6g
- Fat: 2g
- Greek Yogurt
- Amount: 150g
- Calories: 110
- Carbohydrates: 7.5g
- Protein: 10g
- Fat: 4g
- Fresh Fruit Salad (mixed berries, apple, banana)
- Amount: 200g
- Calories: 88
- Carbohydrates: 22g
- Protein: 1g
- Fat: 0.5g
Total for Meal 1:
- Calories: 700
- Carbohydrates: 64.6g
- Protein: 45.6g
- Fat: 32g
Meal 2: Satisfying Vegetarian Dinner – 700 Calories
Ingredients and Macronutrients:
- Vegetarian Chili
- Kidney Beans
- Amount: 200g (cooked)
- Calories: 218
- Carbohydrates: 40g
- Protein: 14g
- Fat: 0.8g
- Chickpeas
- Amount: 100g (cooked)
- Calories: 164
- Carbohydrates: 27g
- Protein: 9g
- Fat: 2.6g
- Diced Tomatoes
- Amount: 200g
- Calories: 32
- Carbohydrates: 7g
- Protein: 2g
- Fat: 0.2g
- Bell Peppers
- Amount: 100g
- Calories: 20
- Carbohydrates: 4.7g
- Protein: 0.9g
- Fat: 0.2g
- Onion
- Amount: 50g
- Calories: 20
- Carbohydrates: 4.7g
- Protein: 0.6g
- Fat: 0.1g
- Olive Oil
- Amount: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Brown Rice
- Amount: 100g (cooked)
- Calories: 112
- Carbohydrates: 23g
- Protein: 2.5g
- Fat: 0.8g
- Mixed Leafy Green Salad
- Mixed Greens
- Amount: 100g
- Calories: 25
- Carbohydrates: 3.8g
- Protein: 2.9g
- Fat: 0.4g
- Balsamic Vinegar Dressing
- Amount: 1 tablespoon
- Calories: 14
- Carbohydrates: 2.7g
- Protein: 0.1g
- Fat: 0g
- Mixed Greens
- Total for Meal 2:
- Calories: 714
- Carbohydrates: 115.6g
- Protein: 32.6g
- Fat: 17.7g
- Kidney Beans
Total Daily Calorie Intake:
- Meal 1 (Breakfast): 700 Calories
- Meal 2 (Dinner): 714 Calories
Grand Total:
- Total Calories: 1414 Calories
- Total Carbohydrates: 180.2g
- Total Protein: 78.2g
- Total Fat: 49.7g
Option 2: 3 Meals Per Day
Meal 1: Vegetarian Breakfast – Approximately 466 Calories
Ingredients and Macronutrients:
- Vegetarian Breakfast Burrito
- Whole Wheat Tortilla
- Amount: 1 large
- Calories: 190
- Carbohydrates: 30g
- Protein: 4g
- Fat: 5g
- Scrambled Eggs
- Amount: 2 large
- Calories: 140
- Carbohydrates: 2g
- Protein: 12g
- Fat: 10g
- Shredded Cheese
- Amount: 30g
- Calories: 110
- Carbohydrates: 1g
- Protein: 7g
- Fat: 9g
- Spinach
- Amount: 30g
- Calories: 7
- Carbohydrates: 1g
- Protein: 1g
- Fat: 0.1g
- Salsa
- Amount: 2 tablespoons
- Calories: 10
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 0g
- Whole Wheat Tortilla
Total for Meal 1:
- Calories: 457
- Carbohydrates: 36g
- Protein: 24.5g
- Fat: 24.1g
Meal 2: Vegetarian Lunch – Approximately 466 Calories
Ingredients and Macronutrients:
- Quinoa Salad with Chickpeas and Veggies
- Cooked Quinoa
- Amount: 100g
- Calories: 120
- Carbohydrates: 21.3g
- Protein: 4.4g
- Fat: 1.9g
- Cooked Chickpeas
- Amount: 100g
- Calories: 164
- Carbohydrates: 27g
- Protein: 9g
- Fat: 2.6g
- Cherry Tomatoes
- Amount: 100g
- Calories: 18
- Carbohydrates: 3.9g
- Protein: 0.9g
- Fat: 0.2g
- Cucumber
- Amount: 100g
- Calories: 16
- Carbohydrates: 3.8g
- Protein: 0.7g
- Fat: 0.1g
- Red Bell Pepper
- Amount: 100g
- Calories: 31
- Carbohydrates: 6g
- Protein: 1g
- Fat: 0.3g
- Olive Oil and Lemon Juice Dressing
- Amount: 1 tablespoon olive oil + juice of half a lemon
- Calories: 119 (olive oil) + 10 (lemon juice)
- Carbohydrates: 1g
- Protein: 0.5g
- Fat: 13.5g
- Feta Cheese
- Amount: 30g
- Calories: 80
- Carbohydrates: 1.2g
- Protein: 4g
- Fat: 6g
- Cooked Quinoa
Total for Meal 2:
- Calories: 458
- Carbohydrates: 64.2g
- Protein: 20.5g
- Fat: 24.6g
Meal 3: Vegetarian Dinner – Approximately 466 Calories
Ingredients and Macronutrients:
- Stuffed Bell Peppers
- Bell Peppers (2 medium)
- Amount: 2 medium
- Calories: 50
- Carbohydrates: 10g
- Protein: 2g
- Fat: 0.4g
- Cooked Brown Rice
- Amount: 100g
- Calories: 112
- Carbohydrates: 23g
- Protein: 2.5g
- Fat: 0.8g
- Black Beans
- Amount: 100g
- Calories: 132
- Carbohydrates: 24g
- Protein: 8g
- Fat: 0.5g
- Corn Kernels
- Amount: 50g
- Calories: 45
- Carbohydrates: 10g
- Protein: 1.5g
- Fat: 0.5g
- Tomato Sauce
- Amount: 100g
- Calories: 40
- Carbohydrates: 8g
- Protein: 1.8g
- Fat: 0.3g
- Cheddar Cheese (shredded)
- Amount: 30g
- Calories: 110
- Carbohydrates: 1g
- Protein: 7g
- Fat: 9g
- Bell Peppers (2 medium)
Total for Meal 3:
- Calories: 489
- Carbohydrates: 76g
- Protein: 22.8g
- Fat: 11.5g
Total Daily Calorie Intake for 3-Meal Plan:
- Meal 1 (Breakfast): 457 Calories
- Meal 2 (Lunch): 458 Calories
- Meal 3 (Dinner): 489 Calories
Grand Total:
- Total Calories: 1404 Calories
- Total Carbohydrates: 176.2g
- Total Protein: 67.8g
- Total Fat: 60.2g
Option 3: 4 Meals Per Day
Meal 1: Vegetarian Breakfast – Approximately 350 Calories
Ingredients and Macronutrients:
- Greek Yogurt with Fresh Fruit and Granola
- Greek Yogurt (non-fat)
- Amount: 200g
- Calories: 100
- Carbohydrates: 10g
- Protein: 18g
- Fat: 0g
- Mixed Berries (strawberries, blueberries, raspberries)
- Amount: 100g
- Calories: 50
- Carbohydrates: 12g
- Protein: 1g
- Fat: 0.5g
- Granola
- Amount: 30g
- Calories: 120
- Carbohydrates: 20g
- Protein: 3g
- Fat: 5g
- Honey
- Amount: 1 tablespoon
- Calories: 30
- Carbohydrates: 8.2g
- Protein: 0g
- Fat: 0g
- Greek Yogurt (non-fat)
Total for Meal 1:
- Calories: 300
- Carbohydrates: 50.2g
- Protein: 22g
- Fat: 5.5g
Meal 2: Mid-Morning Snack – Approximately 350 Calories
Ingredients and Macronutrients:
- Apple Slices with Peanut Butter
- Apple (medium)
- Amount: 1 medium (182g)
- Calories: 95
- Carbohydrates: 25g
- Protein: 0.5g
- Fat: 0.3g
- Peanut Butter (natural)
- Amount: 2 tablespoons
- Calories: 188
- Carbohydrates: 6.3g
- Protein: 8g
- Fat: 16g
- Apple (medium)
- Celery Sticks
- Amount: 100g
- Calories: 16
- Carbohydrates: 3g
- Protein: 0.8g
- Fat: 0.2g
- Amount: 100g
- Raisins
- Amount: 30g
- Calories: 90
- Carbohydrates: 24g
- Protein: 1g
- Fat: 0.1g
Total for Meal 2:
- Calories: 389
- Carbohydrates: 58.3g
- Protein: 10.3g
- Fat: 16.6g
Meal 3: Vegetarian Lunch – Approximately 350 Calories
Ingredients and Macronutrients:
- Lentil Soup
- Red Lentils (cooked)
- Amount: 150g
- Calories: 174
- Carbohydrates: 31g
- Protein: 12.5g
- Fat: 0.6g
- Carrots
- Amount: 50g
- Calories: 21
- Carbohydrates: 5g
- Protein: 0.5g
- Fat: 0.1g
- Celery
- Amount: 50g
- Calories: 8
- Carbohydrates: 1.5g
- Protein: 0.3g
- Fat: 0.1g
- Onions
- Amount: 50g
- Calories: 20
- Carbohydrates: 4.7g
- Protein: 0.6g
- Fat: 0.1g
- Tomatoes (diced)
- Amount: 100g
- Calories: 18
- Carbohydrates: 3.9g
- Protein: 0.9g
- Fat: 0.2g
- Vegetable Broth
- Amount: 250ml
- Calories: 10
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 0g
- Red Lentils (cooked)
- Whole Wheat Bread
- Amount: 1 slice
- Calories: 70
- Carbohydrates: 13g
- Protein: 3g
- Fat: 1g
Total for Meal 3:
- Calories: 321
- Carbohydrates: 61.1g
- Protein: 18.3g
- Fat: 2.1g
Meal 4: Vegetarian Dinner – Approximately 400 Calories
Ingredients and Macronutrients:
- Vegetable Stir-Fry with Tofu
- Firm Tofu (cooked)
- Amount: 100g
- Calories: 144
- Carbohydrates: 2g
- Protein: 16g
- Fat: 9g
- Broccoli
- Amount: 100g
- Calories: 34
- Carbohydrates: 6.6g
- Protein: 2.8g
- Fat: 0.4g
- Carrots
- Amount: 50g
- Calories: 21
- Carbohydrates: 5g
- Protein: 0.5g
- Fat: 0.1g
- Bell Peppers
- Amount: 100g
- Calories: 20
- Carbohydrates: 4.7g
- Protein: 0.9g
- Fat: 0.2g
- Soy Sauce
- Amount: 1 tablespoon
- Calories: 10
- Carbohydrates: 1g
- Protein: 2g
- Fat: 0g
- Olive Oil
- Amount: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Brown Rice
- Amount: 50g (cooked)
- Calories: 55
- Carbohydrates: 11.5g
- Protein: 1.2g
- Fat: 0.2g
- Firm Tofu (cooked)
Total for Adjusted Meal 4:
- Calories: 403
- Carbohydrates: 30.8g
- Protein: 23.4g
- Fat: 23.9g
Total Daily Calorie Intake for 4-Meal Plan:
- Meal 1 (Breakfast): 300 Calories
- Meal 2 (Mid-Morning Snack): 389 Calories
- Meal 3 (Lunch): 321 Calories
- Meal 4 (Dinner): 403 Calories
Grand Total:
- Total Calories: 1413 Calories
- Total Carbohydrates: 201.1g
- Total Protein: 74g
- Total Fat: 48.1g
Option 4: 5 Meals Per Day
Meal 1: Vegetarian Breakfast – Approximately 280 Calories
Ingredients and Macronutrients:
- Overnight Oats with Almond Milk and Berries
- Rolled Oats: 40g
- Calories: 150
- Carbohydrates: 27g
- Protein: 5g
- Fat: 2.5g
- Unsweetened Almond Milk: 100ml
- Calories: 13
- Carbohydrates: 0.6g
- Protein: 0.5g
- Fat: 1.1g
- Mixed Berries: 50g
- Calories: 29
- Carbohydrates: 7g
- Protein: 0.4g
- Fat: 0.2g
- Chia Seeds: 10g
- Calories: 49
- Carbohydrates: 4g
- Protein: 2g
- Fat: 3g
- Honey: 1 teaspoon
- Calories: 20
- Carbohydrates: 5.3g
- Protein: 0g
- Fat: 0g
- Rolled Oats: 40g
Total for Meal 1:
- Calories: 261
- Carbohydrates: 43.9g
- Protein: 7.9g
- Fat: 6.8g
Meal 2: Mid-Morning Snack – Approximately 280 Calories
Ingredients and Macronutrients:
- Apple with Almond Butter
- Apple (medium)
- Amount: 1 medium (182g)
- Calories: 95
- Carbohydrates: 25g
- Protein: 0.5g
- Fat: 0.3g
- Almond Butter (natural)
- Amount: 1.5 tablespoons
- Calories: 144
- Carbohydrates: 4.5g
- Protein: 4.5g
- Fat: 13.5g
- Apple (medium)
- Carrot Sticks
- Amount: 50g
- Calories: 20
- Carbohydrates: 4.7g
- Protein: 0.5g
- Fat: 0.1g
Total for Meal 2:
- Calories: 259
- Carbohydrates: 34.2g
- Protein: 5.5g
- Fat: 13.9g
Meal 3: Vegetarian Lunch – Approximately 317 Calories
Ingredients and Macronutrients:
- Hummus and Veggie Wrap
- Whole Wheat Tortilla: 1 medium
- Calories: 130
- Carbohydrates: 22g
- Protein: 3g
- Fat: 3.5g
- Hummus: 30g
- Calories: 70
- Carbohydrates: 6g
- Protein: 2g
- Fat: 5g
- Cucumber Slices: 50g
- Calories: 8
- Carbohydrates: 1.9g
- Protein: 0.3g
- Fat: 0.1g
- Shredded Carrots: 30g
- Calories: 12
- Carbohydrates: 3g
- Protein: 0.3g
- Fat: 0.1g
- Red Bell Pepper: 50g
- Calories: 10
- Carbohydrates: 2.3g
- Protein: 0.5g
- Fat: 0.1g
- Spinach: 30g
- Calories: 7
- Carbohydrates: 1g
- Protein: 1g
- Fat: 0.1g
- Avocado: 40g
- Calories: 64
- Carbohydrates: 3g
- Protein: 0.8g
- Fat: 6g
- Whole Wheat Tortilla: 1 medium
Total for Meal 3:
- Calories: 317
- Carbohydrates: 40.1g
- Protein: 7.9g
- Fat: 15.9g
Meal 4: Afternoon Snack – Approximately 280 Calories
Ingredients and Macronutrients:
- Greek Yogurt with Honey and Almonds
- Greek Yogurt (non-fat)
- Amount: 200g
- Calories: 100
- Carbohydrates: 10g
- Protein: 18g
- Fat: 0g
- Honey: 1 tablespoon
- Calories: 64
- Carbohydrates: 17.3g
- Protein: 0g
- Fat: 0g
- Almonds: 20g
- Calories: 116
- Carbohydrates: 4g
- Protein: 4g
- Fat: 10g
- Greek Yogurt (non-fat)
Total for Meal 4:
- Calories: 280
- Carbohydrates: 31.3g
- Protein: 22g
- Fat: 10g
Meal 5: Vegetarian Dinner – Approximately 280 Calories
Ingredients and Macronutrients:
- Vegetable Stir-Fry with Tofu
- Firm Tofu (cooked)
- Amount: 100g
- Calories: 144
- Carbohydrates: 2g
- Protein: 16g
- Fat: 9g
- Broccoli
- Amount: 100g
- Calories: 34
- Carbohydrates: 6.6g
- Protein: 2.8g
- Fat: 0.4g
- Carrots
- Amount: 50g
- Calories: 21
- Carbohydrates: 5g
- Protein: 0.5g
- Fat: 0.1g
- Bell Peppers
- Amount: 100g
- Calories: 20
- Carbohydrates: 4.7g
- Protein: 0.9g
- Fat: 0.2g
- Soy Sauce
- Amount: 1 tablespoon
- Calories: 10
- Carbohydrates: 1g
- Protein: 2g
- Fat: 0g
- Olive Oil
- Amount: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
- Firm Tofu (cooked)
Total for Meal 5:
- Calories: 269
- Carbohydrates: 19.3g
- Protein: 22.2g
- Fat: 14.2g
Total Daily Calorie Intake for 5-Meal Plan:
- Meal 1 (Breakfast): 261 Calories
- Meal 2 (Mid-Morning Snack): 259 Calories
- Meal 3 (Lunch): 317 Calories
- Meal 4 (Afternoon Snack): 280 Calories
- Meal 5 (Dinner): 269 Calories
Grand Total:
- Total Calories: 1386 Calories
- Total Carbohydrates: 172.8g
- Total Protein: 65.5g
- Total Fat: 60.7g
Who Could Follow A 1400 Calorie Vegetarian Meal Plan
This plan is perfect for vegetarians who are interested in maintaining a healthy lifestyle while ensuring they get all the necessary nutrients without consuming too much energy.
Example:
- Person: Brian
- Gender: Male
- Age: 34 years
- Height: 178 cm (5’10”)
- Weight: 75 kg (165 lbs)
- Activity Level: Sedentary
BMR Calculation (Mifflin-St Jeor for Males):
BMR=10×weight(kg)+6.25×height(cm)−5×age(years)+5
𝐵𝑀𝑅=10×75+6.25×178−5×34+5=750+1112.5−170+5=1697.5
TDEE Calculation:
TDEE=BMR×ActivityFactor (Activity factor for Sedentary = 1.2)
𝑇𝐷𝐸𝐸=1697.5×1.2=2037
Overview Table:
| Person | Age | Weight | Height | Activity Level | BMR | TDEE |
|---|---|---|---|---|---|---|
| Brian | 34 | 75 kg | 178 cm | Sedentary | 1698 | 2037 |
Adopting the 1400 calorie vegetarian meal plan can help maintain a healthy weight and support overall well-being with a diet rich in fruits, vegetables, and dairy products without the inclusion of meat.