1600 Calorie Vegetarian Weight Loss Meal Plan


Congratulations on choosing to eat right! This 1600 Calorie Vegetarian Weight Loss 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 1600 Calorie Vegetarian Weight Loss 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
  • 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 - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Beans, black, 0.6 cup
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Spinach, fresh, 2 cup
  • Brown Rice, long grain, 0.5 cup
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Directions: Heat black beans and premade brown rice. Add to tortilla, along with spinach, sour cream, avocado, salsa, and shredded cheese. Serve with a grapefruit.
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Almonds, 0.25 cup, sliced
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Peas, edible-podded, raw, 12 pea pods

Day 2

  • Breakfast - 260 calories
  • Cream Cheese, 2 tbsp
  • Tangerines, 2 small (2-1/4" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 595 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 - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix the Mrs. Dash with the Sour Cream and blend with beans and chopped tomatoes and peppers, then fill pita with mixture.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Balsamic Vinegar, 1 tbsp

Day 3

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Blueberries, fresh, 0.75 cup
  • Cheerios Cereal, original , 1 cup (1 serving)
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Whole-Wheat Crackers, 0.75 oz
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Apple juice, unsweetened, 4 fl oz
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Rotini with Steamed Vegetables RECIPE, 0.5 serving
  • Olive Oil, 1 1tsp
  • Cider Vinegar, 1 tbsp
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Cucumber (with peel), 1 cup slices

Day 4

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Orange Juice, 5 fl oz
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Lunch - 595 calories
  • Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving
  • Low Sodium Vegetarian White Bean Chili, 1 serving
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Green Beans (snap), 12 beans (4" long)
  • Cornbread, 0.6 piece
  • Sour Cream, reduced fat, 2 tbsp
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Salsa, 0.13 cup
  • Dinner - 650 calories
  • Vanilla Frozen Yogurt, 0.5 cup
  • Vegan Lentil Burgers, 1 serving
  • Almonds, 0.25 cup, sliced
  • Grapes, 18 grape, seedless
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Romaine Lettuce (salad), 2 cup, shredded
  • 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
  • Spinach, fresh, 2 cup
  • Lemon Juice, 1 fl oz

Day 5

  • 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 - 595 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Hummus, 0.3 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 0.75 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 1 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Salsa, 0.13 cup
  • Directions: Assemble a "tasting plate" with a sliced apple, carrots and celery, and crackers. For dipping, serve salsa, hummus and peanut butter.
  • 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 - 595 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 - 650 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Beans, navy, 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Bread, reduced-calorie, wheat, 2 slice
  • Olive Oil, 1 1tsp
  • Parmesan Cheese, grated, 1 tbsp
  • Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving
  • Directions: Saute vegetables in olive oil, then add drained and rinsed beans and broth. Heat, then serve with toast, and cottage cheese with peaches.
  • Snack - 160 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)

Day 7

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Apple juice, unsweetened, 4 fl oz
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Lunch - 595 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)
  • Granola Bars, peanut butter, 1 bar
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Vanilla Frozen Yogurt, 0.5 cup
  • Vegan Lentil Burgers, 1 serving
  • Almonds, 0.25 cup, sliced
  • Grapes, 18 grape, seedless
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Romaine Lettuce (salad), 2 cup, shredded
  • 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
  • Hummus, 0.3 cup
  • Green Beans (snap), 12 beans (4" long)
  • Directions: Dip cold steamed green beans in hummus.