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1400 Calorie Vegetarian Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 1400 calorie vegetarian meal plan?

A 1400 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 1400 kcal (within 50). This one averages 57 g protein a day over 4 meals.

1400

kcal a day

57

g protein a day

14

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1400 kcal · 60 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOvernight Oats with Berries and Seeds200g 2 swaps Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P	200g	350	12	53	10
LunchLentil and Vegetable Soup with Whole Wheat Bread400g 2 swaps Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	400g	400	18	64	8
LunchTofu Scramble with Spinach and Mushrooms250g	250g	300	20	15	18
DinnerBaked Sweet Potato with Black Beans and Avocado300g 2 swaps Baked Sweet Potato with Steamed Broccoli350g · 350 kcal · 10 g P Chickpea Curry with Brown Rice300g · 350 kcal · 15 g P	300g	350	10	44	15
Total		1400	60	176	51

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1400 kcal · 53 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Granola and Peach Slices220g 2 swaps Greek Yogurt with Fruit and Nuts200g · 320 kcal · 18 g P Greek Yogurt with Honey and Walnuts200g · 320 kcal · 18 g P	220g	320	15	47	8
LunchQuinoa Salad with Chickpeas, Cucumber, and Lemon-Tahini Dressing350g 2 swaps Avocado and White Bean Mash Sandwich280g · 430 kcal · 15 g P Black Bean and Rice Wrap300g · 430 kcal · 16 g P	350g	430	16	58	15
DinnerVegetable Stir-fry with Brown Rice and Cashews350g 2 swaps Baked Sweet Potato with Black Beans and Salsa300g · 450 kcal · 15 g P Stuffed Bell Peppers with Quinoa and Vegetables320g · 450 kcal · 18 g P	350g	450	14	54	20
SnackApple Slices with Peanut Butter150g 2 swaps Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple and Almond Snack150g · 200 kcal · 5 g P	150g	200	8	20	10
Total		1400	53	179	53

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1400 kcal · 59 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Whole Wheat Toast and Avocado250g 2 swaps Oatmeal with Soy Milk and Walnuts350g · 380 kcal · 15 g P Scrambled Eggs with Avocado Toast220g · 380 kcal · 15 g P	250g	380	18	32	20
LunchHearty Lentil Shepherd's Pie350g 2 swaps Black Bean Burgers on Whole Wheat Buns250g · 420 kcal · 20 g P Chickpea Salad Sandwich on Whole Wheat250g · 420 kcal · 18 g P	350g	420	20	51	15
DinnerSpaghetti with Marinara Sauce and White Beans350g 2 swaps Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Large Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g · 400 kcal · 18 g P	350g	400	15	67	8
SnackSmall Fruit Smoothie250ml 2 swaps Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	250ml	200	6	33	5
Total		1400	59	183	48

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1400 kcal · 52 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhole Wheat Pancakes with Maple Syrup and Berries200g 2 swaps Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P	200g	350	10	57	9
LunchChickpea Salad Sandwich on Whole Wheat300g 2 swaps Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Hummus and Vegetable Wrap280g · 400 kcal · 18 g P	300g	400	15	45	18
DinnerVegetable Curry with Coconut Milk and Brown Rice350g 2 swaps Baked Sweet Potato with Black Beans and Salsa300g · 450 kcal · 15 g P Stuffed Bell Peppers with Quinoa and Vegetables320g · 450 kcal · 18 g P	350g	450	12	60	18
SnackCottage Cheese with Pineapple Chunks180g 2 swaps Mixed Berries with Cottage Cheese250g · 200 kcal · 18 g P Soy Yogurt with Berries200g · 200 kcal · 10 g P	180g	200	15	19	7
Total		1400	52	181	52

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1400 kcal · 52 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAvocado Toast on Whole Wheat with Everything Bagel Seasoning200g 2 swaps Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P	200g	350	10	37	18
LunchBlack Bean Burgers on Whole Wheat Buns with Side Salad350g 2 swaps Chickpea Salad Sandwich on Whole Wheat300g · 450 kcal · 18 g P Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P	350g	450	20	52	18
DinnerRoasted Root Vegetables with Halloumi Cheese300g 2 swaps Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Large Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g · 400 kcal · 18 g P	300g	400	15	45	18
SnackHandful of Almonds30g 2 swaps Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	30g	200	7	3	18
Total		1400	52	137	72

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1400 kcal · 50 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Banana and Walnuts200g 2 swaps Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P	200g	350	10	51	12
LunchMediterranean Mezze Platter (Hummus, Olives, Pita, Veggies)300g 2 swaps Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	300g	400	14	46	18
DinnerVegetarian Chili with Cornbread Muffin350g 2 swaps Baked Sweet Potato with Black Beans and Salsa300g · 450 kcal · 15 g P Stuffed Bell Peppers with Quinoa and Vegetables320g · 450 kcal · 18 g P	350g	450	20	59	15
SnackRice Cakes with Almond Butter100g 2 swaps Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	100g	200	6	22	10
Total		1400	50	178	55

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1400 kcal · 71 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Tofu with Turmeric and Nutritional Yeast250g 2 swaps Scrambled Tofu with Bell Peppers200g · 300 kcal · 22 g P Scrambled Tofu with Spinach200g · 300 kcal · 20 g P	250g	300	18	17	18
LunchLeftover Vegetarian Chili350g 2 swaps Black Bean Burgers on Whole Wheat Buns with Side Salad350g · 450 kcal · 20 g P Chickpea Salad Sandwich on Whole Wheat300g · 450 kcal · 18 g P	350g	450	20	59	15
DinnerLarge Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g 2 swaps Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Lentil Shepherd's Pie300g · 400 kcal · 20 g P	350g	400	18	33	22
SnackGreek Yogurt with Honey200g 2 swaps Cottage Cheese with Sliced Pineapple250g · 250 kcal · 20 g P Greek Yogurt Berry Bowl200g · 250 kcal · 15 g P	200g	250	15	32	7
Total		1400	71	141	62

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1400 kcal (±50)

Protein56.7g

Carbs167.9g

Fat56.1g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Firm Tofu600g

Produce

Mixed Berries (fresh or frozen)400g
Carrots500g
Celery300g
Onions500g
Garlic1 head
Spinach300g
Mushrooms250g
Sweet Potatoes500g
Avocado2
Peaches (fresh or canned)2
Cucumber1
Lemon2
Broccoli400g
Bell Peppers3
Apples3
Potatoes500g
Frozen Mixed Fruit200g
Zucchini2
Cauliflower300g
Pineapple Chunks (canned)1 can
Mixed Salad Greens200g

Dairy

Greek Yogurt (plain)1kg
Eggs6
Milk (dairy or plant-based)500ml
Cottage Cheese500g
Halloumi Cheese400g

Pantry

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1400 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1400 calorie vegetarian meal plan for weight loss. Whether 1400 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

Your new vegetarian plan provides 1400 kcal and 57 grams of average daily protein over seven days. This lower calorie level is often chosen by smaller or less active adults who want to eat a little less. Very active or larger adults may find that this intake is too low for their daily needs. No meat or fish appears in the meals, and protein comes from eggs, dairy, legumes, and soy foods. You will eat four meals per day across the entire week. The schedule keeps things simple while you follow your target intake. Favorites like tofu scramble with spinach and mushrooms fit well into the routine. Your body gets steady nourishment from plant sources.

What a day looks like

Day one starts with overnight oats with berries and seeds for your first meal. Lunch brings lentil and vegetable soup with whole wheat bread to keep you going. You also enjoy a serving of tofu scramble with spinach and mushrooms during the afternoon. Dinner finishes the day with a baked sweet potato with black beans and avocado. Other top protein meals include black bean burgers on whole wheat buns with side salad, hearty lentil shepherd's pie, leftover vegetarian chili, and vegetarian chili with cornbread muffin. Each day brings varied textures and flavors to your table. You can easily prep these items ahead of time for busy days.

How to use it

Getting started with your food schedule takes a bit of planning each week. You should read the shopping list carefully before buying your groceries at the store. Batch cooking helps you save time when you prepare multiple meals in advance. You can swap any protein with a similar one if you prefer another option. Adding extra vegetables helps when you feel hungry between your scheduled eating times. The plan stays strictly vegetarian with no meat or fish included in the dishes. Daily protein stays within a range of fifty to seventy-one grams throughout the week. Your total energy intake remains fixed at fourteen hundred calories each day.

Read the full shopping list before you buy your fresh groceries.
Cook larger batches of food to save time during busy weekdays.
Swap any protein source with a similar one to suit tastes.
Add extra vegetables to your meals when you feel hungry.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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