1,900 Calorie Vegetarian Meal Plan

A 1,900 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 1,900 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.

Realized that perhaps you need to be eating more calories? Try this free meal plan:
2,000 Calorie Vegetarian Meal Plan

If you are not losing enough weight, try one of these plans:
1,700 Calorie Vegetarian Meal Plan
1,800 Calorie Vegetarian Meal Plan

Example plan

We’ve provided a printable 1,900 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.


The Avocado Bananarama Smoothie

Ideally, use a chilled avocado and a chilled/frozen banana for this splendid mix of healthy fats and energy. 

Calories and Macros

495 Calories
39g Protein
51g Carbohydrates
18g Fat


1/2 Avocado
1 medium Banana
250 ml Coconut Milk Drink (carton)
45 grams Vanilla Whey Protein (80%)
2 tsp Honey


Step 1: Place all ingredients into that super blender 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 that fresh serving of energy-boosting goodness!


Sweet Goat’s Cheese and Mango on Toast

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

Calories and Macros

525 Calories
25g Protein
57g Carbohydrates
22g Fat


3 slices Whole Grain Bread
60 grams Goat’s Cheese
60 grams Mango
1 1/2 tsp Honey
1 dash Sea Salt


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.


Garlicky Tofu Bites

Calories and Macros

582 Calories
29g Protein
68g Carbohydrates
24g Fat


80 grams Quinoa
120 grams Tofu
1/2 tbsp Whole Grain Wheat Flour
1/2 tbsp Mixed Herbs
2 cloves Garlic
2 tsp Parsley
1/4 medium Courgette (zucchini)
1 1/2 tsp Olive Oil
1/4 medium Red Bell Pepper
1 wedge Lemon


Step 1: Place your quinoa in a medium-sized saucepan with enough water to cover the surface by about an inch. Heat over a medium heat and allow to cook on the side.

Step 2: Slice that tofu into even-sized chunks and place in a bowl. 

Step 3: Season with a little salt and pepper, and then lightly cover with the flour and mixed herbs. Coat evenly.

Are you ready for things to heat up?

Step 4: Take out your bestest frying pan, and heat half the olive oil over a medium heat and then add those tofu cubes allowing to cook evenly for around 5 minutes.

Step 5: Finely slice your garlic and parsley, and then chop all remaining vegetables into bite-size cubes. 

Step 6: Add the garlic and parsley to the tofu pan and further cook for another 2 – 3 minutes. Add a little extra olive oil if necessary.

Step 7: In a side pan, heat the remaining olive oil over a medium heat and cook the chopped vegetables for 4 – 5 minutes until lightly browned and tender. 

Step 8: Drizzle the tofu with a little lemon juice and serve all of your wonderful creations on a plate seasoned with a little salt and pepper.

You are ready to go.

Snack 1

Orange and Pistachio Power!

Calories and Macros

118 Calories
3g Protein
18g Carbohydrates
5g Fat


1 Orange
10 grams Pistachio Nuts


Step 1: Eat the orange and the pistachios. All of them.

Why not burn some extra calories by cracking them open between your knees?

Snack 2

Hummus Bites Power Pack!

Calories and Macros

175 Calories
6g Protein
28g Carbohydrates
6g Fat


1/4 medium Cucumber
25 grams Hummus
1/2 large Whole Wheat Pita Bread
4 Cherry Tomatoes
4 Black Olives


Step 1: Slice the cucumber and place into the lunchbox.

Step 2: Slice the pita bread into bitesize triangles and place into the lunchbox along with the hummus (just let them chill together like buds).

Step 3: Add the tomatoes and olives to the lunchbox.

Step 4: Store, or eat right away!

So, there you have it! A balanced, nutritious, and delicious 1,900-calorie vegetarian meal plan. Enjoy!

For a fitter, stronger,
healthier you.

Calculate your macro and calorie targets, generate a meal plan you'll love, and level-up with structured workout plans.