1,400 Calorie Vegetarian Meal Plan

A 1,400 calorie vegetarian diet, carefully planned, can promote healthy eating habits for individuals aiming for weight loss. Be mindful that calorie needs vary, hence caloric intake should align with personal goals and lifestyle.

Please note: This is just a day’s example of a 1,400 calorie vegetarian meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should try this diet?

People aiming for weight loss may find this low-calorie approach effective as it promotes a calorie deficit. However, if it leads to unwanted weight loss, consider adjusting your caloric intake.

Example plan

We’ve provided a printable 1,400 calorie vegetarian meal plan PDF, including recipes for breakfast, lunch, dinner, and snacks. It’s structured over 5 meals (3 mains and 2 snacks).

Download the meal plan in the link above or continue reading for recipes.

Provides 1,418 kcal, 79g Protein, 185g Carbs, 45g Fat per day.

Breakfast

Peanut Power Oatmeal!

One of the simplest meals on Earth!

Calories and Macros

426 Calories
37g Protein
45g Carbohydrates
12g Fat

Ingredients

10 grams Peanut Butter
50 grams Oats
30 grams Vanilla Whey Protein (80%)
175 ml Almond Milk
50 grams Raspberries

Instructions

Step 1: Mash all ingredients together in a bowl except the raspberries

Step 2: Place the bowl in the microwave for 1 minute

Step 3: Serve with the raspberries on top!

Step 4: Get your feed on.

Lunch

Sweet Goat’s Cheese and Mango on Toast

Something new that you’ll definitely want to try again!

Calories and Macros

387 Calories
19g Protein
49g Carbohydrates
13g Fat

Ingredients

3 slices Whole Grain Bread
30 grams Goat’s Cheese
30 grams Mango
1 tsp Honey
1 dash Sea Salt

Instructions

Step 1: Place your bread into a toaster and let things heat up while you slice the goat’s cheese and mango on the side.

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, layer the cheese and mango on top.

Step 3: Drizzle with honey and a small sprinkle of salt.

Get crunchy.

Dinner

Grilled Power Veggie Burgers

This veggie burger will have you coming back for more!

Calories and Macros

414 Calories
19g Protein
55g Carbohydrates
14g Fat

Ingredients

40 grams Canned Lentils
40 grams Canned Chickpeas
1/2 Red Chili Pepper
1/2 tsp Paprika
1 clove Garlic
20 grams Spinach
1/2 tsp Olive Oil
1/4 medium Tomato
1/4 medium Red Onion
1/4 Avocado
1 Whole Wheat Burger Bun
1/2 tsp Cumin Powder
1/2 medium Egg

Instructions

Step 1: Chop the chilli and the garlic into fine chunks.

Step 2: Drain the lentils and chickpeas before mashing (with a potato masher) in a bowl.

Step 3: When you have a nicely mashed mix, add the egg, the chilli, the paprika, the cumin, a dash of salt and pepper, and the garlic clove to the bowl. Mix it a little.

Step 4: Give your hands a quick rinse before forming the mix into a burger patty. If the mix is a little wet, add a very small amount of wholegrain flour!

Step 5: Massage the newly-formed burger patty with the olive oil, and place under a medium-heat grill for 10 – 15 minutes (flipping the patty at the halfway point).

Step 6: Slice the tomato, onion, and avocado to slide into your burger.

Step 7: Once cooked through, begin to layer the lower bun in the following order: spinach, burger patty, onion, tomato and the cheeky avocado; slap the top section on and you’re ready to go!

Step 8: Serve up like Serena.

Snack 1

Red Grapes

Not quite a glass of wine, but close!

Calories and Macros

69 Calories
1g Protein
18g Carbohydrates
0g Fat

Ingredients

100 grams Red Grapes

Snack 2

Orange and Mixed Nuts Power!

Calories and Macros

122 Calories
3g Protein
18g Carbohydrates
6g Fat

Ingredients

1 medium Orange
10 grams Mixed Nuts

So, there you have it! A balanced, nutritious, and delicious 1,400-calorie vegetarian meal plan. Enjoy!