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1800 Calorie Vegetarian Meal Plan

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

What is an 1800 calorie vegetarian meal plan?

An 1800 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 1800 kcal (within 50). This one averages 75 g protein a day over 4 meals.

1800

kcal a day

75

g protein a day

19

g protein a meal

7

days

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

Day 1

1800 kcal · 78 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Berries and Walnuts300g 2 swaps Greek Yogurt Berry Bowl350g · 450 kcal · 30 g P Tofu Scramble with Spinach and Toast350g · 450 kcal · 28 g P	300g	450	30	42	18
LunchChickpea and Quinoa Salad Bowl450g 2 swaps Black Bean Wrap380g · 550 kcal · 22 g P Black Bean and Quinoa Burrito Bowl460g · 550 kcal · 20 g P	450g	550	22	66	22
SnackApple with Almond Butter180g 2 swaps Apple Slices with Almond Butter150g · 250 kcal · 6 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	180g	250	6	23	15
DinnerLentil and Vegetable Curry with Brown Rice500g 2 swaps Baked Falafel Bowl with Tahini Dressing420g · 550 kcal · 20 g P Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P	500g	550	20	77	18
Total		1800	78	208	73

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

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Day 2

1800 kcal · 84 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastTofu Scramble with Spinach and Toast350g 2 swaps Berry and Cottage Cheese Pancakes310g · 420 kcal · 24 g P Greek Yogurt Berry Bowl350g · 420 kcal · 28 g P	350g	420	24	36	20
LunchMediterranean Hummus and Falafel Wrap400g 2 swaps Black Bean Brown Rice Bowl500g · 560 kcal · 20 g P Chickpea Avocado Salad450g · 600 kcal · 18 g P	400g	580	18	71	25
SnackCottage Cheese with Sliced Pineapple250g 2 swaps Greek Yogurt Berry Bowl200g · 250 kcal · 15 g P Greek Yogurt with Honey200g · 250 kcal · 18 g P	250g	250	20	31	5
DinnerBlack Bean and Sweet Potato Chili480g 2 swaps Baked Falafel Bowl with Tahini Dressing420g · 550 kcal · 20 g P Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P	480g	550	22	80	16
Total		1800	84	218	66

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

Day 3

1800 kcal · 73 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Peanut Butter and Banana350g 2 swaps Avocado Toast with Poached Eggs320g · 460 kcal · 20 g P Peanut Butter Banana Toast280g · 460 kcal · 15 g P	350g	460	16	61	17
LunchMozzarella, Tomato, and Pesto Panini320g 2 swaps Chickpea Avocado Wrap380g · 540 kcal · 18 g P Hummus and Falafel Wrap380g · 540 kcal · 18 g P	320g	540	22	55	26
SnackCarrot Sticks with Garlic Hummus200g 2 swaps Apple Slices with Almond Butter150g · 250 kcal · 6 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	200g	250	7	26	13
DinnerBaked Tofu with Stir-Fried Noodles and Veggies450g 2 swaps Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P Lentil Vegetable Stew with Brown Rice500g · 550 kcal · 24 g P	450g	550	28	65	20
Total		1800	73	207	76

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

Day 4

1800 kcal · 89 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Smoothie with Spinach and Berries400ml 2 swaps Protein Smoothie with Spinach and Peanut Butter400ml · 425 kcal · 28 g P Greek Yogurt Berry Bowl350g · 420 kcal · 28 g P	400ml	430	32	53	10
LunchRed Lentil Soup with Whole Wheat Bread500g 2 swaps Caprese Whole Wheat Sandwich350g · 520 kcal · 22 g P Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P	500g	520	25	74	14
SnackMixed Roasted Seeds and Dried Fruit70g 2 swaps Hard Boiled Eggs and Crackers150g · 280 kcal · 14 g P Apple Slices with Almond Butter180g · 270 kcal · 6 g P	70g	280	8	22	18
DinnerPaneer Tikka Masala with Basmati Rice480g 2 swaps Creamy Chickpea and Spinach Stew500g · 570 kcal · 22 g P Stuffed Bell Peppers with Rice and Black Beans520g · 570 kcal · 20 g P	480g	570	24	65	24
Total		1800	89	214	66

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

Day 5

1800 kcal · 79 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs on Sourdough Toast300g 2 swaps Greek Yogurt Berry Bowl350g · 450 kcal · 30 g P Greek Yogurt with Berries and Walnuts300g · 450 kcal · 30 g P	300g	450	22	39	23
LunchBlack Bean and Quinoa Burrito Bowl460g 2 swaps Black Bean Wrap380g · 550 kcal · 22 g P Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P	460g	550	20	77	18
SnackGreek Yogurt with Honey200g 2 swaps Greek Yogurt with Berries200g · 230 kcal · 20 g P Apple Slices with Cheddar Cheese180g · 240 kcal · 10 g P	200g	230	15	29	6
DinnerCreamy Chickpea and Spinach Stew500g 2 swaps Paneer Tikka Masala with Basmati Rice480g · 570 kcal · 24 g P Stuffed Bell Peppers with Rice and Black Beans520g · 570 kcal · 20 g P	500g	570	22	71	22
Total		1800	79	216	69

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

Day 6

1800 kcal · 61 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Mango Puree320g 2 swaps Berry and Cottage Cheese Pancakes310g · 420 kcal · 24 g P Greek Yogurt Berry Bowl350g · 420 kcal · 28 g P	320g	420	12	48	20
LunchGreek Salad with Feta and Olives400g 2 swaps Black Bean and Quinoa Bowl420g · 530 kcal · 22 g P Mediterranean Chickpea Salad400g · 530 kcal · 20 g P	400g	530	15	32	38
SnackHard Boiled Eggs and Crackers150g 2 swaps Mixed Berries and Cottage Cheese200g · 270 kcal · 20 g P Cottage Cheese with Pineapple300g · 300 kcal · 28 g P	150g	280	14	20	16
DinnerStuffed Bell Peppers with Rice and Black Beans520g 2 swaps Creamy Chickpea and Spinach Stew500g · 570 kcal · 22 g P Paneer Tikka Masala with Basmati Rice480g · 570 kcal · 24 g P	520g	570	20	78	20
Total		1800	61	178	94

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

Day 7

1800 kcal · 58 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhole Wheat Pancakes with Maple Syrup300g 2 swaps Avocado Toast with Poached Eggs320g · 460 kcal · 20 g P Oatmeal with Peanut Butter and Banana350g · 460 kcal · 16 g P	300g	460	14	74	12
LunchQuinoa Salad with Roasted Mediterranean Vegetables450g 2 swaps Black Bean and Quinoa Bowl420g · 530 kcal · 22 g P Greek Salad with Feta and Olives400g · 530 kcal · 15 g P	450g	530	16	69	21
SnackApple Slices with Cheddar Cheese180g 2 swaps Handful of Mixed Walnuts35g · 240 kcal · 5 g P Mixed Nuts and Dried Cranberries50g · 240 kcal · 6 g P	180g	240	10	23	12
DinnerVegetable and Lentil Shepherd's Pie500g 2 swaps Creamy Chickpea and Spinach Stew500g · 570 kcal · 22 g P Paneer Tikka Masala with Basmati Rice480g · 570 kcal · 24 g P	500g	570	18	75	22
Total		1800	58	241	67

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 1800 kcal (±50)

Protein74.6g

Carbs211.7g

Fat73g

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

Eggs1.5 dozen
Firm tofu1.2 kg

Produce

Bananas1 kg
Apples1.5 kg
Fresh berries600g
Spinach600g
Bell peppers1 kg
Tomatoes800g
Cucumbers500g
Carrots500g
Sweet potatoes1 kg
Avocado3 units

Dairy

Greek yogurt1.5 kg
Cottage cheese500g
Feta cheese300g
Cheddar cheese200g
Mozzarella cheese250g
Paneer400g
Soy milk1 liter

Bakery

Whole wheat bread1 loaf
Tortilla wraps1 pack

Pantry

Canned chickpeas4 cans
Canned black beans4 cans
Red lentils500g
Brown rice1 kg
Quinoa800g
Rolled oats500g
Hummus400g
Peanut butter400g
Almond butter300g
Mixed nuts and seeds400g
Chia seeds200g
Olive oil500ml
Vegetable broth1 liter

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 1800 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 1800 calorie vegetarian meal plan for weight loss. Whether 1800 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This vegetarian plan provides 1800 kcal and an average daily protein of 75 grams. No meat or fish is included, so protein comes from eggs, dairy, legumes, and soy foods. This is a middle calorie level that suits many adults with moderate activity. Very active or larger adults may find this calorie target too low for their needs. You receive 75 grams of protein on average, staying safely inside the range of 58 to 89 grams each day. Your meals are split into 4 daily blocks across 7 days. You can enjoy dishes like Greek Yogurt with Berries and Walnuts or Baked Tofu with Stir-Fried Noodles and Veggies. Every single day gives you 1800 kcal to match your daily energy needs.

What a day looks like

Day one starts your week with Greek Yogurt with Berries and Walnuts for breakfast. Lunch brings a fresh Chickpea and Quinoa Salad Bowl for your midday meal. A simple snack of an Apple with Almond Butter follows in the afternoon. Dinner finishes the day with Lentil and Vegetable Curry with Brown Rice. You eat 4 distinct meals that fit neatly into your schedule. The total energy content reaches 1800 kcal by the end of the day. Your protein intake stays right where you need it to be. This setup keeps your routine simple and straightforward all week long.

How to use it

Read the shopping list carefully before you head out to buy your weekly food items. Cook your grains and legumes in large batches to save time on busy weeknights. Swap any protein source for a similar option if you prefer a different taste. Add extra non starchy vegetables to your plate whenever you feel hungry between meals. Keep track of your daily intake to ensure you stay close to the target. Follow the four meal schedule closely to distribute your food evenly across the day. Check that your daily totals remain at 1800 kcal without making unauthorized changes. Drink enough water alongside your meals to support your daily routine.

Prepare your whole wheat bread and red lentil soup ahead of time for easy lunches.
Portion your paneer tikka masala and basmati rice into separate storage containers for later.
Measure your protein smoothie with spinach and berries using a standard cup tool.
Adjust your daily portions to match the exact calorie and protein rules.

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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