1,800 Calorie Vegetarian Meal Plan

A 1,800 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 1,800 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?

If you’re focused on losing weight, a diet that aims for an average of 1,800 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:
1,900 Calorie Vegetarian Meal Plan
2,000 Calorie Vegetarian Meal Plan

Example plan

We’ve provided a printable 1,800 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 1,829 kcal, 95g Protein, 161g Carbs, 103g Fat per day.

Breakfast

Chocolate Peanut Butter Delight Smoothie

Ideally, use a chilled or even a frozen banana for this awesome chocolatey nutty surprise. 

Calories and Macros

525 Calories
37g Protein
56g Carbohydrates
22g Fat

Ingredients

1 1/2 medium Banana
1 1/2 tbsp Cocoa Powder (unsweetened)
30 grams Peanut Butter (smooth)
350 ml Almond Milk
30 grams Chocolate Whey Protein (80%)

Instructions

Step 1: Place all ingredients into your blender companion and securely fasten the lid. 

Step 2: Blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for a treat that ignites your taste buds and boosts your health!

Lunch

Start-Up Power Salad Bowl

That power you need to start your day!

Calories and Macros

513 Calories
23g Protein
47g Carbohydrates
28g Fat

Ingredients

2 slices Whole Grain Bread
50 grams Mixed Salad Leaves
50 grams Cucumber
20 grams Pumpkin Seeds
1 tsp Olive Oil
50 grams Feta Cheese
50 grams Blueberries
1 tsp Honey
1 wedge Lemon

Instructions

Step 1: Lightly toast the bread before tearing it into bite-size pieces.

Step 2: Slice the cucumber and then create a bed of leaves in a bowl.

Step 3: Layer the cucumber on the leaves before crumbling the feta cheese on top followed by the bread and a sprinkle of pumpkin seeds and blueberries.

Step 4: Finally, drizzle with a little olive oil, honey, and a touch of lemon juice before tucking in!

Dinner

Roasted Butternut Squash and Tofu Salad

Calories and Macros

503 Calories
26g Protein
33g Carbohydrates
34g Fat

Ingredients

120 grams Butternut Squash
120 grams Tofu
2 tsp Olive Oil
1/2 tsp Ground Oregano
1/2 tsp Dried Rosemary
1/2 tsp Garlic Powder
80 grams Mixed Salad Leaves
1 wedge Lemon
5 Black Olives
4 pieces Sun-Dried Tomatoes
1 tsp Balsamic Vinegar
20 grams Pumpkin Seeds

Instructions

Step 1: Preheat that glorious oven to 180c (350f)

Step 2: Chop your butternut squash and tofu into 1-inch cubes

Step 3: Place those 1-inch cubes into a mixing bowl along with ½ the olive oil and all those fragrant herbs and spices, yummy. Season with a little salt and pepper and mix to coat. 

Step 4: Spread the squash and tofu evenly on a baking tray and place into the oven for 25 – 30 minutes

Step 5: Chop your olives and sun-dried tomatoes into happy slices

Step 6: Place the salad leaves in a bowl and drizzle with the remaining olive oil, the juice from the lemon, and the balsamic vinegar

Step 7: Layer the squash on top along with the sun-dried tomatoes, olives, and sunflower seeds

Enjoy!

Snack 1

Almonds

Calories and Macros

116 Calories
4g Protein
4g Carbohydrates
10g Fat

Ingredients

20 grams Almonds

Snack 2

Orange and Cashew Power!

Calories and Macros

172 Calories
5g Protein
21g Carbohydrates
9g Fat

Ingredients

1 Orange
20 grams Cashew Nuts

Instructions

Step 1: Eat the orange and the cashew nuts. All of them

Did you know that Spain has over 35 million orange trees? Imagine all those oranges!

So, there you have it! A balanced, nutritious, and delicious 1,800-calorie vegetarian meal plan. Enjoy!