1,600 Calorie Vegetarian Meal Plan
A 1,600 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.
Who should try this diet?
If you’re focused on losing weight, a diet that aims for an average of 1,600 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.
Of course, this amount of calories should only be followed by individuals with a moderate level of activity.
However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.
If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.
Realized that perhaps you need to be eating more calories? Try one of these free meal plans:
1,700 Calorie Vegetarian Meal Plan
1,800 Calorie Vegetarian Meal Plan
1,900 Calorie Vegetarian Meal Plan
Example plan
We’ve provided a printable 1,600 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 1,593 kcal, 84g Protein, 212g Carbs, 52g Fat per day.
Breakfast
Peanut Power Oatmeal!
One of the simplest meals on Earth!
Calories and Macros
473 Calories
39g Protein
53g Carbohydrates
13g Fat
Ingredients
10 grams Peanut Butter
60 grams Oats
30 grams Vanilla Whey Protein (80%)
200 ml Almond Milk
60 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
Feta Cheese and Apricot Toast
You may wish to repeat this one!
Calories and Macros
425 Calories
20g Protein
44g Carbohydrates
20g Fat
Ingredients
3 slices Whole Grain Bread
45 grams Feta Cheese
1 Apricot
15 grams Cashew Nuts
Instructions
Step 1: Place your bread into a toaster and let things heat up while you chop your apricot into bite-size slices.
Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, spread the cheese and apricot on top.
Step 3: Sprinkle with the cashews and get tucked in!
Dinner
Grilled Power Veggie Burgers
This veggie burger will have you coming back for more!
Calories and Macros
441 Calories
21g Protein
61g Carbohydrates
14g Fat
Ingredients
45 grams Canned Lentils
45 grams Canned Chickpeas
1 Red Chili Pepper
1/2 tsp Paprika
1 clove Garlic
20 grams Spinach
1/2 tsp Olive Oil
1/2 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
Pear
Fruity and juicy!
Calories and Macros
101 Calories
1g Protein
27g Carbohydrates
0g Fat
Ingredients
1 medium Pear
Snack 2
Apple and Sunflower Seed Power!
Calories and Macros
153 Calories
3g Protein
27g Carbohydrates
5g Fat
Ingredients
1 medium Apple
10 grams Sunflower Seeds
Instructions
Step 1: Eat the apple and the sunflower seeds. All of them.
Ideally, find the sunflower seeds without the hull, if not you’ll be here for hours…
So, there you have it! A balanced, nutritious, and delicious 1,600-calorie vegetarian meal plan. Enjoy!
