1800 Calorie Vegetarian Meal Plan


Congratulations on choosing to eat right! This 1800 Calorie 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 1800 Calorie 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 - 395 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Orange Juice, 5 fl oz
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • 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
  • Parmesan Cheese, grated, 3 tbsp
  • Lentils, 0.6 cup
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Fully cook lentils until soft to add to pureed, seasoned and cooked tomatoes for 'meat' sauce.
  • Snack - 160 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Herbal Tea, 1 cup (8 fl oz)

Day 2

  • Breakfast - 395 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Egg, fresh, whole, raw, 2 medium
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Directions: Scramble eggs in a nonstick skillet, then add cheese and heat until melted. Stuff eggs and cheese into the pita. Serve with an apple.
  • Lunch - 595 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Blueberries, fresh, 0.75 cup
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Spread peanut butter on both slices of bread, then top with berries (instead of jelly). Dip carrots in ranch, and serve with iced herbal tea and a string cheese.
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Beans, white, 0.5 cup
  • Fruit Cocktail, 0.5 cup
  • Spinach, fresh, 2 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Heat oil and add minced garlic and saute. Add chopped tomatoes and properly prepared beans, cover with fresh spinach, cover and simmer about 10 minutes. Spoon over prepared noodles and top with cheese.

Day 3

  • Breakfast - 395 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)
  • Granola Bars, peanut butter, 1 bar
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cauliflower, raw, 0.5 cup
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Potato Chips, reduced fat, 0.75 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Lentils, 0.6 cup
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Fully cook lentils until soft to add to pureed, seasoned and cooked tomatoes for 'meat' sauce.
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Cucumber (with peel), 1 cup slices
  • Herbal Tea, 1 cup (8 fl oz)

Day 4

  • Breakfast - 395 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Egg, fresh, whole, raw, 2 medium
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Egg, fresh, whole, raw, 2 medium
  • Grapes, 18 grape, seedless
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Low-fat Maple Granola RECIPE, 0.3 serving
  • Sour Cream, reduced fat, 2 tbsp
  • Egg white, fresh, 2 large
  • Salsa, 0.13 cup
  • Directions: Scramble eggs and whites in a nonstick skillet, then top with salsa. Mix granola into yogurt. Heat sweet potato in microwave, then top with sour cream.
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Beans, black, 0.6 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Brown Rice, long grain, 0.5 cup
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Directions: Heat beans and rice, top with peppers, onions, salsa and sour cream. Serve with a banana and milk.
  • Snack - 160 calories
  • Beans, red kidney, 0.6 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Balsamic Vinegar, 1 tbsp
  • Directions: Prepare beans as necessary then marinate with Balsamic Vinegar and chopped onion and chill. Eat as a cold salad.

Day 5

  • Breakfast - 395 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Egg, fresh, whole, raw, 2 medium
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Directions: Scramble eggs in a nonstick skillet, then add cheese and heat until melted. Stuff eggs and cheese into the pita. Serve with an apple.
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Directions: Spread hummus on tortilla, top with peppers, roll and enjoy!
  • Dinner - 650 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Beans, navy, 0.5 cup
  • Applesauce, unsweetened, 0.75 cup
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Directions: Saute chopped onions and peppers with fresh garlic in oil, add 2.5 cups water, rice and beans and season with oregano, cumin, ground cloves, and cayenne pepper to taste and simmer for about 1 hour. Top with Mozzarella Cheese and serve.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Lemon Juice, 1 fl oz

Day 6

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Total Cereal, 0.75 cup (1 serving)
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cauliflower, raw, 0.5 cup
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Potato Chips, reduced fat, 0.75 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Beans, white, 0.5 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Parmesan Cheese, grated, 1 tbsp
  • Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving
  • Directions: Place cubed potato, broth and milk in a pot. Heat until potatoes are cooked, then puree (in blender). Thin soup with water if needed. Return to pot, add beans, cheese, and broccoli. Heat, stirring well. Serve with tangerines.
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Cauliflower, raw, 0.5 cup
  • Decaffeinated Coffee, 1 cup (8 fl oz)

Day 7

  • Breakfast - 395 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Oranges, 1 fruit (2-5/8" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • White Rice, long grain, cooked, 0.5 cup
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute tofu and chopped onions and mix with cooked broccoli and rice and top with grated cheese.
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Beans, white, 0.5 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Parmesan Cheese, grated, 1 tbsp
  • Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving
  • Directions: Place cubed potato, broth and milk in a pot. Heat until potatoes are cooked, then puree (in blender). Thin soup with water if needed. Return to pot, add beans, cheese, and broccoli. Heat, stirring well. Serve with tangerines.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, frozen, 0.5 cup
  • Lemon Juice, 1 fl oz