Vegetarian Meal Plan (1,800 kcal)
Three 1,800-calorie vegetarian menus with 100 g of protein from eggs, dairy, legumes and tofu. Complete in protein without any meat.
The numbers
- Calories
- 1,783 kcal
- Protein
- 99 g
- Carbohydrates
- 218 g
- Fat
- 62 g
- Fibre
- 42 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Lacto-ovo vegetarians who want a balanced diet with enough protein.
How to follow it
- Combine legumes and grains over the day (rice and beans already does it).
- Eggs and Greek yogurt are the easiest protein sources for breakfast and snacks.
- Talk to a professional about vitamin B12 and iron.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites500 g · 15 pcs
- Egg (whole, boiled)350 g · 7 pcs
- Tofu (firm)150 g
Dairy
- Cottage cheese (2% fat)280 g
- Skim milk250 ml
- Greek yogurt (plain, nonfat)110 g
Grains, bread and cereals
- Lentils (cooked)490 g
- White rice (cooked)350 g
- Whole-wheat bread150 g
- Pita bread60 g · 1 pcs
- Rolled oats (dry)40 g
Vegetables and roots
- Sweet potato (baked)700 g
- Broccoli (steamed)360 g
- Romaine lettuce240 g
- Tomato120 g
Fruit
- Banana270 g · 3 pcs
- Avocado210 g
- Tangerine / mandarin180 g · 2 pcs
Pantry
- Olive oil60 g
- Peanuts (dry-roasted)30 g
- Butter10 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (woman, 32, 165 cm, 70 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Can vegetarians get enough protein?
Yes. Eggs, dairy, legumes, tofu and soy provide good-quality protein. This menu reaches about 100 g a day.
Can I build muscle as a vegetarian?
Yes. Hit your daily calories and protein and train with progression. In the generator, choose the vegetarian diet and the build-muscle goal.
What are the macros of this diet?
On average 1,783 kcal a day, with 99 g of protein, 218 g of carbs, 62 g of fat and 42 g of fibre.
How many meals does this menu have?
4 meals a day: breakfast, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
Vegan Meal Plan (1,800 kcal, High Protein)
1,800 kcal · 95 g protein · 4 meals
Dairy-Free Meal Plan (Lactose-Free)
1,800 kcal · 110 g protein · 4 meals
Gluten-Free Meal Plan (1,800 kcal)
1,800 kcal · 110 g protein · 4 meals
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
1600-Calorie Meal Plan: Full Day Menu
1,600 kcal · 115 g protein · 4 meals
2000-Calorie Meal Plan: Full Day Menu
2,000 kcal · 140 g protein · 5 meals