Explore our guide featuring four distinct 1800 calorie vegetarian meal plans, each designed to cater to different dining preferences ranging from two to five meals per day, ensuring balanced nutrition and variety in a vegetarian diet.
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1800 Calorie Vegetarian Meal Plan Options
Option 1: 2 Meals Per Day
Meal 1 Details:
- Vegetarian Omelette
- Ingredients: 3 large eggs, 50g cheddar cheese, 100g sautéed mushrooms
- Calories: 440
- Carbohydrates: 5.1g
- Protein: 34.9g
- Fat: 31.1g
- Whole Wheat Toast
- Amount: 2 slices
- Calories: 140
- Carbohydrates: 24g
- Protein: 6g
- Fat: 2g
- Avocado
- Amount: 100g
- Calories: 160
- Carbohydrates: 8g
- Protein: 2g
- Fat: 14.8g
- Greek Yogurt (plain, low-fat)
- Amount: 150g
- Calories: 100
- Carbohydrates: 5.4g
- Protein: 17g
- Fat: 0.7g
- Fresh Berries (mixed)
- Amount: 100g
- Calories: 57
- Carbohydrates: 14g
- Protein: 1g
- Fat: 0.5g
- Nuts (mixed, unsalted)
- Amount: 20g
- Calories: 120
- Carbohydrates: 3.3g
- Protein: 3.3g
- Fat: 10.7g
- Total Calories: 1015
- Carbohydrates: 61g
- Protein: 63g
- Fat: 59g
Meal 2: Substantial Vegetarian Dinner
- Vegetarian Lasagna (with ricotta and spinach)
- Portion Size: Medium serving
- Calories: 450
- Carbohydrates: 45g
- Protein: 22.5g
- Fat: 22.5g
- Garlic Bread
- Amount: 1 slice
- Calories: 100
- Carbohydrates: 14g
- Protein: 2g
- Fat: 4.5g
- Caesar Salad (vegetarian, no anchovies)
- Amount: 100g
- Calories: 140
- Carbohydrates: 8g
- Protein: 3.3g
- Fat: 10.7g
- Wine (optional, a glass of red)
- Amount: 150ml
- Calories: 120
- Carbohydrates: 4g
- Protein: 0g
- Fat: 0g
- Total Calories for Meal 2: 810
- Carbohydrates: 71g
- Protein: 27.8g
- Fat: 37.7g
Total Daily Intake:
- Meal 1: 1015 Calories
- Meal 2: 810 Calories
Grand Total:
- Total Calories: 1825
- Total Carbohydrates: 132g
- Total Protein: 90.8g
- Total Fat: 96.7g
Option 2: 3 Meals Per Day
Meal 1: Vegetarian Breakfast Scramble
Ingredients and Macronutrients:
- Eggs
- Amount: 2 large
- Calories: 144
- Carbohydrates: 1.2g
- Protein: 12.6g
- Fat: 9.8g
- Feta Cheese
- Amount: 30g
- Calories: 80
- Carbohydrates: 1.2g
- Protein: 4.1g
- Fat: 6.2g
- Spinach
- Amount: 100g (cooked into the eggs)
- Calories: 23
- Carbohydrates: 3.6g
- Protein: 2.9g
- Fat: 0.4g
- Whole Wheat Toast
- Amount: 2 slices
- Calories: 140
- Carbohydrates: 24g
- Protein: 6g
- Fat: 2g
- Avocado
- Amount: Half (about 50g)
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7.4g
- Tomato (sliced, for garnish)
- Amount: 50g
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 0.1g
- Coffee with Milk
- Coffee: 1 cup
- Milk (skimmed, added to coffee): 50ml
- Calories: 24
- Carbohydrates: 3.4g
- Protein: 2.1g
- Fat: 0.1g
Meal Total:
- Calories: 600
- Carbohydrates: 39g
- Protein: 29.2g
- Fat: 26g
Meal 2: Vegetarian Mediterranean Bowl
Ingredients and Macronutrients:
- Quinoa
- Amount: 100g (cooked)
- Calories: 120
- Carbohydrates: 21g
- Protein: 4g
- Fat: 1.8g
- Chickpeas (roasted)
- Amount: 100g
- Calories: 164
- Carbohydrates: 27g
- Protein: 9g
- Fat: 2.6g
- Feta Cheese
- Amount: 50g
- Calories: 134
- Carbohydrates: 2g
- Protein: 7g
- Fat: 11g
- Cherry Tomatoes
- Amount: 100g
- Calories: 18
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0.2g
- Cucumbers
- Amount: 100g
- Calories: 16
- Carbohydrates: 3.6g
- Protein: 0.7g
- Fat: 0.1g
- Red Onion
- Amount: 30g
- Calories: 12
- Carbohydrates: 3g
- Protein: 0.3g
- Fat: 0g
- Olives
- Amount: 30g
- Calories: 45
- Carbohydrates: 3g
- Protein: 0.3g
- Fat: 4.5g
- Olive Oil & Lemon Dressing
- Olive Oil: 1 tablespoon
- Lemon Juice: from half a lemon
- Calories: 119
- Carbohydrates: 1g
- Protein: 0g
- Fat: 13.5g
Meal Total:
- Calories: 628
- Carbohydrates: 64.6g
- Protein: 22g
- Fat: 33.7g
Meal 3: Creamy Vegetarian Risotto
Ingredients and Macronutrients:
- Arborio Rice
- Amount: 100g (uncooked)
- Calories: 130
- Carbohydrates: 28g
- Protein: 2.5g
- Fat: 0.3g
- Mushrooms (sliced)
- Amount: 100g
- Calories: 22
- Carbohydrates: 3.3g
- Protein: 3.1g
- Fat: 0.3g
- Asparagus (chopped)
- Amount: 100g
- Calories: 20
- Carbohydrates: 3.8g
- Protein: 2.2g
- Fat: 0.2g
- Parmesan Cheese (grated)
- Amount: 30g
- Calories: 120
- Carbohydrates: 1g
- Protein: 10.6g
- Fat: 7.9g
- White Wine
- Amount: 50ml
- Calories: 40
- Carbohydrates: 1.3g
- Protein: 0g
- Fat: 0g
- Vegetable Broth
- Amount: 500ml
- Calories: 20
- Carbohydrates: 2g
- Protein: 0g
- Fat: 0g
- Onion (finely chopped)
- Amount: 50g
- Calories: 20
- Carbohydrates: 4.7g
- Protein: 0.6g
- Fat: 0.1g
- Garlic (minced)
- Amount: 5g
- Calories: 8
- Carbohydrates: 1.8g
- Protein: 0.4g
- Fat: 0.03g
- Olive Oil
- For cooking
- Amount: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
Meal Total:
- Calories: 599
- Carbohydrates: 45.9g
- Protein: 19g
- Fat: 22.3g
Grand Total:
- Total Calories: 1827
- Total Carbohydrates: 144.5g
- Total Protein: 63g
- Total Fat: 65g
Option 3: 4 Meals Per Day
Meal 1: Vegetarian Breakfast Burrito
Ingredients and Macronutrients:
- Whole Wheat Tortilla
- Amount: 1 large (approximately 70g)
- Calories: 190
- Carbohydrates: 30g
- Protein: 6g
- Fat: 5g
- Scrambled Eggs
- Eggs: 2 large
- Calories: 144
- Carbohydrates: 1.2g
- Protein: 12.6g
- Fat: 9.8g
- Spinach
- Amount: 30g (cooked into the eggs)
- Calories: 7
- Carbohydrates: 1.1g
- Protein: 0.9g
- Fat: 0.1g
- Cheddar Cheese
- Amount: 20g
- Calories: 80
- Carbohydrates: 0.6g
- Protein: 5g
- Fat: 6.6g
- Salsa
- Amount: 2 tablespoons
- Calories: 10
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 0g
- Avocado
- Amount: 30g (sliced)
- Calories: 48
- Carbohydrates: 2g
- Protein: 0.6g
- Fat: 4.5g
Meal Total:
- Calories: 479
- Carbohydrates: 36.9g
- Protein: 25.6g
- Fat: 26g
Meal 2: Mediterranean Chickpea Salad
Ingredients and Macronutrients:
- Chickpeas (cooked)
- Amount: 150g
- Calories: 240
- Carbohydrates: 40g
- Protein: 12g
- Fat: 4g
- Cucumber
- Amount: 100g (diced)
- Calories: 16
- Carbohydrates: 3.6g
- Protein: 0.7g
- Fat: 0.1g
- Cherry Tomatoes
- Amount: 100g (halved)
- Calories: 18
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0.2g
- Red Onion
- Amount: 30g (finely sliced)
- Calories: 12
- Carbohydrates: 3g
- Protein: 0.3g
- Fat: 0g
- Feta Cheese
- Amount: 30g (crumbled)
- Calories: 80
- Carbohydrates: 1.2g
- Protein: 4.1g
- Fat: 6.2g
- Olives
- Amount: 20g (sliced)
- Calories: 32
- Carbohydrates: 2g
- Protein: 0.2g
- Fat: 3g
- Olive Oil
- Amount: 1 tablespoon
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Lemon Juice
- Amount: 1 tablespoon
- Calories: 4
- Carbohydrates: 1.3g
- Protein: 0.1g
- Fat: 0g
Meal Total:
- Calories: 521
- Carbohydrates: 54.1g
- Protein: 18.4g
- Fat: 27g
Meal 3: Creamy Mushroom Risotto
Ingredients and Macronutrients:
- Arborio Rice
- Amount: 75g (uncooked)
- Calories: 270
- Carbohydrates: 60g
- Protein: 6g
- Fat: 0.6g
- Mushrooms (sliced)
- Amount: 100g
- Calories: 22
- Carbohydrates: 3.3g
- Protein: 3.1g
- Fat: 0.3g
- Onion (finely chopped)
- Amount: 50g
- Calories: 20
- Carbohydrates: 4.7g
- Protein: 0.6g
- Fat: 0.1g
- Garlic (minced)
- Amount: 5g
- Calories: 8
- Carbohydrates: 1.8g
- Protein: 0.4g
- Fat: 0.03g
- Parmesan Cheese (grated)
- Amount: 20g
- Calories: 80
- Carbohydrates: 0.6g
- Protein: 7.1g
- Fat: 5.3g
- Vegetable Broth
- Amount: 400ml
- Calories: 16
- Carbohydrates: 1.6g
- Protein: 0g
- Fat: 0g
- Olive Oil
- For sautéing
- Amount: 1 teaspoon
- Calories: 40
- Carbohydrates: 0g
- Protein: 0g
- Fat: 4.5g
Meal Total:
- Calories: 456
- Carbohydrates: 71.0g
- Protein: 17.2g
- Fat: 10.83g
Meal 4: Vegetarian Greek Pita Sandwich
Ingredients and Macronutrients:
- Whole Wheat Pita Bread
- Amount: 1 small (about 60g)
- Calories: 140
- Carbohydrates: 29g
- Protein: 6g
- Fat: 1.5g
- Hummus
- Amount: 50g
- Calories: 150
- Carbohydrates: 13g
- Protein: 4g
- Fat: 9g
- Cucumber (sliced)
- Amount: 50g
- Calories: 8
- Carbohydrates: 1.8g
- Protein: 0.3g
- Fat: 0.1g
- Tomato (sliced)
- Amount: 50g
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 0.1g
- Red Onion (sliced)
- Amount: 20g
- Calories: 8
- Carbohydrates: 1.8g
- Protein: 0.2g
- Fat: 0g
- Feta Cheese
- Amount: 20g
- Calories: 53
- Carbohydrates: 0.8g
- Protein: 2.8g
- Fat: 4.2g
- Olives (sliced)
- Amount: 10g
- Calories: 20
- Carbohydrates: 1g
- Protein: 0.1g
- Fat: 2g
Meal Total:
- Calories: 388
- Carbohydrates: 48.4g
- Protein: 13.9g
- Fat: 17g
Grand Total:
- Total Calories: 1844 Calories
- Total Carbohydrates: 219.4g
- Total Protein: 81.1g
- Total Fat: 88.83g
Option 4: 5 Meals Per Day
Meal 1: Avocado and Cottage Cheese Toast
Ingredients and Macronutrients:
- Whole Wheat Bread
- Amount: 2 slices
- Calories: 140
- Carbohydrates: 24g
- Protein: 6g
- Fat: 2g
- Cottage Cheese
- Amount: 100g
- Calories: 98
- Carbohydrates: 3.8g
- Protein: 11.1g
- Fat: 4.3g
- Avocado
- Amount: Half (about 50g)
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7.4g
- Tomato Slices
- Amount: 50g
- Calories: 9
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 0.1g
- Chopped Chives
- Amount: 5g
- Calories: 1
- Carbohydrates: 0.1g
- Protein: 0.1g
- Fat: 0g
- Black Pepper and Salt (to taste)
- Calories: negligible
Meal Total:
- Calories: 328
- Carbohydrates: 33.9g
- Protein: 18.7g
- Fat: 13.8g
Meal 2: Quinoa and Roasted Vegetable Salad
Ingredients and Macronutrients:
- Quinoa
- Amount: 100g (cooked)
- Calories: 120
- Carbohydrates: 21g
- Protein: 4g
- Fat: 1.8g
- Assorted Roasted Vegetables (bell peppers, zucchini, cherry tomatoes, and red onion)
- Bell Peppers: 50g
- Zucchini: 50g
- Cherry Tomatoes: 50g
- Red Onion: 25g
- Total Calories (approx): 60
- Carbohydrates: 13g
- Protein: 2g
- Fat: 0.5g
- Feta Cheese
- Amount: 30g
- Calories: 80
- Carbohydrates: 1.2g
- Protein: 4.1g
- Fat: 6.2g
- Olive Oil and Lemon Dressing
- Olive Oil: 1 teaspoon
- Lemon Juice: 1 tablespoon
- Calories: 40
- Carbohydrates: 1g
- Protein: 0g
- Fat: 4.5g
- Pumpkin Seeds (for garnish)
- Amount: 10g
- Calories: 58
- Carbohydrates: 0.5g
- Protein: 2.5g
- Fat: 4.7g
Meal Total:
- Calories: 358
- Carbohydrates: 36.7g
- Protein: 12.6g
- Fat: 17.7g
Meal 3: Creamy Tomato Basil Pasta
Ingredients and Macronutrients:
- Whole Wheat Pasta
- Amount: 75g (dry)
- Calories: 280
- Carbohydrates: 58g
- Protein: 10g
- Fat: 1.5g
- Tomato Basil Sauce (homemade or store-bought)
- Tomatoes: crushed tomatoes or tomato puree
- Basil: fresh or dried
- Onion: finely diced
- Garlic: minced
- Olive Oil: for sautéing
- Total Calories (including sauce base): 90
- Carbohydrates: 13g
- Protein: 2g
- Fat: 4g
- Parmesan Cheese (grated)
- Amount: 15g
- Calories: 60
- Carbohydrates: 0.5g
- Protein: 5.4g
- Fat: 4g
- Fresh Spinach
- Amount: 50g (stirred into the pasta at the end)
- Calories: 12
- Carbohydrates: 1.8g
- Protein: 1.6g
- Fat: 0.2g
Meal Total:
- Calories: 442
- Carbohydrates: 73.3g
- Protein: 19g
- Fat: 9.7g
Meal 4: Vegetarian Stuffed Bell Peppers
Ingredients and Macronutrients:
- Bell Pepper
- Amount: 1 large
- Calories: 30
- Carbohydrates: 7g
- Protein: 1g
- Fat: 0.3g
- Brown Rice
- Amount: 50g (cooked)
- Calories: 55
- Carbohydrates: 11.5g
- Protein: 1.3g
- Fat: 0.4g
- Black Beans
- Amount: 50g
- Calories: 70
- Carbohydrates: 12g
- Protein: 4.5g
- Fat: 0.3g
- Corn
- Amount: 30g
- Calories: 35
- Carbohydrates: 7.7g
- Protein: 1.4g
- Fat: 0.5g
- Shredded Cheddar Cheese
- Amount: 30g
- Calories: 120
- Carbohydrates: 0.9g
- Protein: 7.2g
- Fat: 9.9g
- Cilantro and Lime Juice (for garnish and flavor)
- Calories: negligible
- Carbohydrates: negligible
- Protein: negligible
- Fat: negligible
- Extra Brown Rice
- Amount: 25g (cooked)
- Calories: 28
- Carbohydrates: 5.8g
- Protein: 0.7g
- Fat: 0.2g
- Extra Black Beans
- Amount: 25g
- Calories: 35
- Carbohydrates: 6g
- Protein: 2.3g
- Fat: 0.2g
Meal Total:
- Calories: 373
- Carbohydrates: 51g
- Protein: 18.4g
- Fat: 11.8g
Meal 5: Greek Yogurt with Honey and Almonds
Ingredients and Macronutrients:
- Greek Yogurt (plain, low-fat)
- Amount: 200g
- Calories: 130
- Carbohydrates: 10g
- Protein: 22g
- Fat: 0.4g
- Honey
- Amount: 1 tablespoon
- Calories: 64
- Carbohydrates: 17g
- Protein: 0g
- Fat: 0g
- Almonds (slivered)
- Amount: 15g
- Calories: 86
- Carbohydrates: 3g
- Protein: 3g
- Fat: 7.5g
- Fresh Berries (optional for extra flavor and nutrients)
- Amount: 50g (e.g., blueberries)
- Calories: 29
- Carbohydrates: 7g
- Protein: 0.5g
- Fat: 0.1g
Meal Total:
- Calories: 309
- Carbohydrates: 37g
- Protein: 25.5g
- Fat: 8g
Grand Total:
- Total Calories: 1810 Calories
- Total Carbohydrates: Approx. 252.6g
- Total Protein: Approx. 93.2g
- Total Fat: Approx. 50.3g
Who Could Follow An 1800 Calorie Vegetarian Meal Plan
An 1800 calorie vegetarian meal plan is well-suited for individuals looking to maintain or achieve a healthy weight while ensuring they get all necessary nutrients from plant-based sources.
Here, we examine two hypothetical individuals to determine if this meal plan would fit their lifestyle and dietary needs.
Example Calculations
Person 1: Lisa
- Gender: Female
- Age: 32 years
- Height: 170 cm
- Weight: 65 kg
- Activity Level: Moderately Active (moderate exercise 3-5 days/week)
BMR Calculation (Harris-Benedict Equation for Females):
𝐵𝑀𝑅=655+(9.6×𝑤𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑘𝑔)+(1.8×ℎ𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑐𝑚)−(4.7×𝑎𝑔𝑒 𝑖𝑛 𝑦𝑒𝑎𝑟𝑠)
TDEE Calculation:
𝑇𝐷𝐸𝐸=𝐵𝑀𝑅×𝐴𝑐𝑡𝑖𝑣𝑖𝑡𝑦𝐹𝑎𝑐𝑡𝑜𝑟 (Activity Factor for Moderately Active = 1.55)
Person 2: John
- Gender: Male
- Age: 26 years
- Height: 178 cm
- Weight: 80 kg
- Activity Level: Lightly Active (light exercise 1-3 days/week)
BMR Calculation (Harris-Benedict Equation for Males):
𝐵𝑀𝑅=66+(13.7×𝑤𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑘𝑔)+(5×ℎ𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑐𝑚)−(6.8×𝑎𝑔𝑒 𝑖𝑛 𝑦𝑒𝑎𝑟𝑠)
TDEE Calculation:
𝑇𝐷𝐸𝐸=𝐵𝑀𝑅×𝐴𝑐𝑡𝑖𝑣𝑖𝑡𝑦𝐹𝑎𝑐𝑡𝑜𝑟 (Activity Factor for Lightly Active = 1.375)
Lisa:
- BMR: 655+(9.6×65)+(1.8×170)−(4.7×32) = 655+624+306−150.4 = 1434.6
- TDEE: 1434.6×1.55 = 2223.63 (rounded to 2224 calories per day)
John:
- BMR: 66+(13.7×80)+(5×178)−(6.8×26) = 66+1096+890−176.8 = 1875.21
- TDEE: 1875.2×1.375 = 2578.4 (rounded to 2578 calories per day)
Overview Table
| Person | Age | Weight (kg) | Height (cm) | Activity Level | BMR | TDEE |
|---|---|---|---|---|---|---|
| Lisa | 32 | 65 | 170 | Moderately Active | 1435 | 2224 |
| John | 26 | 80 | 178 | Lightly Active | 1875 | 2578 |
Conclusion
An 1800 calorie vegetarian meal plan is suitable for someone like Lisa, who is moderately active and looking to maintain her weight or achieve a slight calorie deficit for weight loss.
This plan would not be sufficient for John, whose energy requirements are higher, indicating that he may need a higher caloric intake to meet his daily energy needs.
This meal plan offers a balanced approach to vegetarian eating, emphasizing nutrient-dense plant-based foods to support overall health and activity levels.