1400 Calorie Healthy Vegetarian Meal Plan


Congratulations on choosing to eat right! This 1400 Calorie Healthy Vegetarian Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 1400 Calorie Healthy Vegetarian Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 260 calories
  • Cream Cheese, 2 tbsp
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Bread, reduced-calorie, wheat, 2 slice
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegetarian Chili RECIPE, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Cornbread, 0.6 piece
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Top chili with sour cream, onions and cheese. Serve with cornbread and pears.

Day 2

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegan Lentil Burgers, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Salsa, 0.13 cup
  • Directions: Top lentil burger with cheese, salsa and avocado. Serve in bun, alongside pear and mixed vegetables.
  • Dinner - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegetarian Chili RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Saltine Crackers, unsalted (Saltines), 8 cracker
  • Russian Salad Dressing, low calorie, 2 tbsp

Day 3

  • Breakfast - 260 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Oranges, 1 fruit (2-5/8" dia)
  • Bread, reduced-calorie, wheat, 2 slice
  • Almond Butter, 0.5 tbsp
  • Lunch - 455 calories
  • Kraft Jello-o Brand Fat Free Pudding, Vanilla, 1 Serving
  • Hard Boiled Egg, 1.5 large
  • Grapes, 18 grape, seedless
  • Microwaved Summer Squash, 1 serving
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Chop hard boiled egg and mix with light mayo and Mrs. Dash lemon pepper seasoning.
  • Dinner - 455 calories
  • Vanilla Frozen Yogurt, 0.5 cup
  • Vegan Lentil Burgers, 1 serving
  • Grapes, 18 grape, seedless
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, italian, 2 slice, medium
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Top lentil burger with tomatoes and spread and enjoy on Italian bread.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Cucumber (with peel), 1 cup slices

Day 4

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Corn Chex Cereal, 0.75 cup (1 serving)
  • *Flax Seed, 0.66 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Cream Cheese, 2 tbsp
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Portobello Burgers RECIPE, 2 serving
  • Oranges, 1 fruit (2-5/8" dia)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving

Day 5

  • Breakfast - 260 calories
  • American Cheese, 1 slice (1 oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Bread, reduced-calorie, wheat, 2 slice
  • Egg white, fresh, 2 large
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Toast bread and cook eggs in a nonstick skillet. Season with Mrs. Dash and top with cheese, heating through. Serve with strawberries.
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Butternut Squash Risotto with Greens, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 455 calories
  • American Cheese, 1 slice (1 oz)
  • Morningstar Farms Breakfast Patties (original sausage), 2 patty
  • Orange Juice, 5 fl oz
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Egg substitute, liquid (Egg Beaters), 0.33 cup
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Cook eggs in a nonstick skillet with butter spray. Add peppers and cheese and cook until cheese is melted. Serve with veggie sausage, bagel and orange juice.
  • Snack - 160 calories
  • Beans, pinto, 0.6 cup
  • Baby Carrots, raw, 5 medium
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Mash beans with salsa, then use as dip.

Day 6

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Granola Bars, peanut butter, 1 bar
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegan Lentil Burgers, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Salsa, 0.13 cup
  • Directions: Top lentil burger with cheese, salsa and avocado. Serve in bun, alongside pear and mixed vegetables.
  • Dinner - 455 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Green Beans (snap), 12 beans (4" long)
  • White Rice, long grain, cooked, 0.5 cup
  • Canola Oil, 1 1tsp
  • Directions: Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Cauliflower, raw, 0.5 cup
  • Decaffeinated Coffee, 1 cup (8 fl oz)

Day 7

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Grapes, 18 grape, seedless
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Egg white, fresh, 2 large
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Low fat cream cheese, 1 tbsp
  • Dinner - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Beans, pinto, 0.6 cup
  • Fruit Cocktail, 0.5 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Tortilla Chips, 0.75 oz
  • Sour Cream, reduced fat, 2 tbsp
  • Tea, brewed, 6 fl oz
  • Directions: Soak, rinse and drain beans if needed then mash. Break up chips and add to lettuce, top with mashed beans and shredded cheese with sour cream on top and a splash of taco sauce.
  • Snack - 160 calories
  • Beans, black, 0.6 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Salsa, 0.13 cup
  • Directions: Top sweet potato with beans and salsa.