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1900 Calorie Vegetarian Meal Plan

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

What is a 1900 calorie vegetarian meal plan?

A 1900 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 1900 kcal (within 50). This one averages 77 g protein a day over 4 meals.

1885

kcal a day

77

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

1900 kcal · 86 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Berry Bowl350g 2 swaps Berry and Cottage Cheese Pancakes310g · 420 kcal · 24 g P Greek Yogurt Bowl with Berries and Walnuts300g · 420 kcal · 28 g P	350g	420	28	55	10
LunchMediterranean Chickpea Salad400g 2 swaps Black Bean and Quinoa Bowl420g · 530 kcal · 22 g P Greek Salad with Feta and Olives400g · 530 kcal · 15 g P	400g	530	20	63	22
DinnerRoasted Tofu Quinoa Stir-Fry500g 2 swaps Tofu Vegetable Curry with Rice520g · 670 kcal · 28 g P Zucchini Noodle and Tempeh Bolognese500g · 670 kcal · 34 g P	500g	680	32	80	26
SnackApple Slices with Almond Butter180g 2 swaps Mixed Berries and Cottage Cheese200g · 270 kcal · 20 g P Hard Boiled Eggs and Crackers150g · 280 kcal · 14 g P	180g	270	6	26	16
Total		1900	86	224	74

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

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Day 2

1890 kcal · 74 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Walnuts and Berries350g 2 swaps Berry Almond Oatmeal350g · 450 kcal · 15 g P Chia Seed Pudding with Mango350g · 450 kcal · 12 g P	350g	450	14	63	16
LunchLentil Soup with Whole Wheat Bread450g 2 swaps Chickpea Quinoa Salad with Lemon Dressing380g · 510 kcal · 20 g P Quinoa Black Bean Power Bowl450g · 510 kcal · 20 g P	450g	510	24	77	12
DinnerBlack Bean and Sweet Potato Chili520g 2 swaps Mushroom Lentil Shepherd's Pie500g · 670 kcal · 25 g P Stuffed Bell Peppers with Black Beans500g · 670 kcal · 26 g P	520g	670	26	97	20
SnackMixed Roasted Seeds45g 2 swaps Apple Slices with Almond Butter150g · 250 kcal · 6 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	45g	260	10	6	22
Total		1890	74	243	70

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

Day 3

1880 kcal · 89 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs on Toast300g 2 swaps Protein Smoothie with Banana450ml · 440 kcal · 30 g P Tofu Scramble with Spinach400g · 440 kcal · 26 g P	300g	440	22	39	22
LunchQuinoa Avocado Salad400g 2 swaps Black Bean and Quinoa Bowl420g · 530 kcal · 22 g P Greek Salad with Feta and Olives400g · 530 kcal · 15 g P	400g	530	15	55	28
DinnerPaneer Tikka with Brown Rice480g 2 swaps Baked Tofu with Roasted Potatoes and Asparagus500g · 660 kcal · 36 g P Zucchini Noodle and Tempeh Bolognese500g · 670 kcal · 34 g P	480g	660	34	68	28
SnackGreek Yogurt with Honey220g 2 swaps Cottage Cheese with Sliced Pineapple250g · 250 kcal · 20 g P Greek Yogurt Berry Bowl200g · 250 kcal · 15 g P	220g	250	18	27	8
Total		1880	89	189	86

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

Day 4

1880 kcal · 60 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Mango300g 2 swaps Berry Protein Smoothie Bowl400g · 430 kcal · 22 g P Protein Smoothie with Spinach and Berries400ml · 430 kcal · 32 g P	300g	430	12	51	20
LunchHummus and Falafel Wrap380g 2 swaps Chickpea Avocado Wrap380g · 540 kcal · 18 g P Mozzarella, Tomato, and Pesto Panini320g · 540 kcal · 22 g P	380g	540	18	63	24
DinnerMushroom Lentil Shepherd's Pie500g 2 swaps Black Bean and Sweet Potato Chili520g · 670 kcal · 26 g P Stuffed Bell Peppers with Black Beans500g · 670 kcal · 26 g P	500g	670	25	84	26
SnackHandful of Mixed Walnuts35g 2 swaps Apple Slices with Cheddar Cheese180g · 240 kcal · 10 g P Mixed Nuts and Dried Cranberries50g · 240 kcal · 6 g P	35g	240	5	1	24
Total		1880	60	199	94

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

Day 5

1880 kcal · 87 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Smoothie with Banana450ml 2 swaps Tofu Scramble with Spinach400g · 440 kcal · 26 g P Greek Yogurt Berry Bowl350g · 450 kcal · 30 g P	450ml	440	30	58	10
LunchCaprese Whole Wheat Sandwich350g 2 swaps Chickpea Avocado Salad Wrap380g · 520 kcal · 18 g P Chickpea Tuna Salad Sandwich380g · 520 kcal · 22 g P	350g	520	22	52	25
DinnerTofu Vegetable Curry with Rice520g 2 swaps Black Bean and Sweet Potato Chili520g · 670 kcal · 26 g P Mushroom Lentil Shepherd's Pie500g · 670 kcal · 25 g P	520g	670	28	79	27
SnackCarrot Sticks with 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	24	14
Total		1880	87	213	76

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

Day 6

1880 kcal · 80 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastAvocado Toast with Poached Eggs320g 2 swaps Oatmeal with Peanut Butter and Banana350g · 460 kcal · 16 g P Peanut Butter Banana Toast280g · 460 kcal · 15 g P	320g	460	20	32	28
LunchMediterranean Quinoa Bowl400g 2 swaps Chickpea Quinoa Salad with Lemon Dressing380g · 510 kcal · 20 g P Hummus and Falafel Wrap360g · 510 kcal · 16 g P	400g	510	18	62	21
DinnerZucchini Pasta with Walnut Pesto480g 2 swaps Roasted Tofu Quinoa Stir-Fry500g · 680 kcal · 32 g P Black Bean and Sweet Potato Chili520g · 670 kcal · 26 g P	480g	680	22	67	36
SnackGreek Yogurt with Berries200g 2 swaps Greek Yogurt with Honey200g · 230 kcal · 15 g P Mixed Berries with Cottage Cheese220g · 215 kcal · 18 g P	200g	230	20	24	6
Total		1880	80	185	91

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

Day 7

1885 kcal · 66 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastPancakes with Maple Syrup and Berries350g 2 swaps Berry Almond Oatmeal350g · 450 kcal · 15 g P Chia Seed Pudding with Mango350g · 450 kcal · 12 g P	350g	450	12	78	10
LunchSpiced Chickpea and Spinach Salad400g 2 swaps Caprese Whole Wheat Sandwich350g · 520 kcal · 22 g P Chickpea Avocado Salad Wrap380g · 520 kcal · 18 g P	400g	520	22	63	20
DinnerStuffed Bell Peppers with Black Beans500g 2 swaps Black Bean and Sweet Potato Chili520g · 670 kcal · 26 g P Mushroom Lentil Shepherd's Pie500g · 670 kcal · 25 g P	500g	670	26	85	25
SnackApple with Peanut Butter170g 2 swaps Apple Slices with Almond Butter150g · 250 kcal · 6 g P Apple Slices with Cheddar Cheese180g · 240 kcal · 10 g P	170g	245	6	24	14
Total		1885	66	250	69

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 1900 kcal (±50)

Protein77.4g

Carbs214.7g

Fat80g

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 Tofu800 g

Produce

Mixed Berries600 g
Apples1 kg
Sweet Potatoes1.2 kg
Avocados4 units
Mango2 units
Mushrooms400 g
Bananas1 kg
Tomatoes600 g
Bell Peppers5 units
Carrots500 g
Zucchini600 g
Spinach400 g

Dairy

Greek Yogurt1.5 kg
Eggs1 dozen
Paneer400 g
Mozzarella Cheese300 g

Pantry

Chickpeas4 cans
Quinoa500 g
Almond Butter1 jar
Rolled Oats500 g
Walnuts300 g
Red Lentils500 g
Whole Wheat Bread1 loaf
Black Beans4 cans
Mixed Seeds200 g
Brown Rice500 g
Chia Seeds200 g
Hummus1 tub
Tortilla Wraps1 pack
Plant Protein Powder1 tub

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 1900 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

Who this plan suits

Your daily target is 1900 kcal with an average daily protein intake of 77 grams. This middle calorie level suits many adults who maintain moderate daily activity levels. The schedule provides 4 meals per day across a full span of 7 days. This vegetarian diet contains no meat or fish at all. You get all your protein from eggs, dairy, legumes, and soy foods. Very active or larger adults may find this specific calorie target far too low for their needs. Those individuals should pick a much higher level instead.

What a day looks like

Day one starts your morning with a Greek Yogurt Berry Bowl. Lunch features a Mediterranean Chickpea Salad for your midday meal. Dinner brings a warm Roasted Tofu Quinoa Stir-Fry to your table each evening. You finish the day with Apple Slices and Almond Butter as a light snack. Other top choices include Paneer Tikka with Brown Rice and a Protein Smoothie with Banana. Tofu Vegetable Curry with Rice also appears on the menu during the week. Every single day keeps your total protein between 60 and 89 grams.

How to use it

Follow these steps to manage your meals with proper care. Batch cooking helps you save time on busy weekdays. You can swap any protein with a similar option from the list. Add extra vegetables when you feel hungry between meals. Read the shopping list before you go to the store. The daily energy span stays between 1880 kcal and 1900 kcal. Each day has a balanced mix of foods to prepare at home. Keep your portion sizes close to the written guidance.

Cook large batches of grains and proteins early in the week.
Exchange dairy items for other allowed protein sources when needed.
Toss in extra green vegetables to increase your meal volume.
Check all ingredients against the shopping list before cooking.

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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