1,500-Calorie Vegetarian Meal Plan: 7 Days + Grocery List
In short: this 1,500-calorie vegetarian meal plan gives you 7 days of breakfast, lunch and dinner, averaging 1490 kcal, 67 g protein, 179 g carbs and 51 g fat per day. No meat or fish. Protein comes from eggs, dairy, legumes, tofu and whole grains.
- Calories
- 1490
- Protein
- 67 g
- Carbs
- 179 g
- Fat
- 51 g
Who it's for: Vegetarians who want enough protein and variety without planning every meal from scratch.
Your 7-day menu
Monday
1482 kcal · P 63 g · C 177 g · F 53 g
BreakfastOvernight oats with peanut butter418 kcal · 17 g protein5 min · portion ×0.95
- 57 g (2.0 oz) Rolled oats
- 190 ml (6.4 fl oz) Milk
- 19 g (0.7 oz) Peanut butter
- 0.5 Banana
Stir oats into milk with peanut butter, chill overnight, top with banana.
LunchHalloumi & chickpea wrap532 kcal · 25 g protein10 min · portion ×0.95
- 67 g (2.4 oz) Halloumi
- 95 g (3.4 oz) Chickpeas (drained)
- 1 Wholegrain tortilla
- 38 g (1.3 oz) Mixed salad leaves
Grill halloumi, crush chickpeas with lemon, wrap with leaves.
DinnerBlack bean & sweet potato chilli532 kcal · 21 g protein35 min · portion ×0.95
- 143 g (5.0 oz) Black beans (drained)
- 190 g (6.7 oz) Sweet potato
- 190 g (6.7 oz) Chopped tomatoes
- 19 g (0.7 oz) Cheddar
Simmer everything with chilli spices 25 min; top with cheese.
Tuesday
1463 kcal · P 65 g · C 180 g · F 47 g
BreakfastShakshuka with crusty bread437 kcal · 21 g protein20 min · portion ×0.95
- 2 Eggs
- 190 g (6.7 oz) Chopped tomatoes
- 0.5 Bell pepper
- 48 g (1.7 oz) Sourdough bread
Simmer peppers and tomatoes, crack in eggs, cover until set.
LunchEgg fried rice with peas475 kcal · 19 g protein15 min · portion ×0.95
- 2 Eggs
- 67 g (2.4 oz) Basmati rice (dry)
- 76 g (2.7 oz) Frozen peas
- 14 ml (0.5 fl oz) Soy sauce
Fry cooked rice, push aside to scramble eggs, add peas and soy.
DinnerRed lentil & spinach dal with rice551 kcal · 25 g protein30 min · portion ×0.95
- 76 g (2.7 oz) Red lentils (dry)
- 57 g (2.0 oz) Basmati rice (dry)
- 76 g (2.7 oz) Baby spinach
- 95 ml (3.2 fl oz) Coconut milk (light)
- 0.5 Onion
Simmer lentils with onion, spices and coconut milk 20 min; stir in spinach.
Wednesday
1530 kcal · P 76 g · C 182 g · F 51 g
BreakfastGreek yoghurt, granola & kiwi410 kcal · 24 g protein3 min
- 250 g (8.8 oz) Greek yoghurt (0–2%)
- 40 g (1.4 oz) Granola
- 1 Kiwi
Spoon yoghurt into a bowl, top with granola and kiwi.
LunchLentil & roasted veg salad with feta520 kcal · 26 g protein20 min
- 60 g (2.1 oz) Green lentils (dry)
- 150 g (5.3 oz) Sweet potato
- 40 g (1.4 oz) Feta
- 40 g (1.4 oz) Rocket
- 10 ml (0.3 fl oz) Olive oil
Roast sweet potato, cook lentils, toss with rocket and feta.
DinnerMushroom & ricotta wholewheat pasta600 kcal · 26 g protein20 min
- 90 g (3.2 oz) Wholewheat pasta (dry)
- 150 g (5.3 oz) Mushrooms
- 80 g (2.8 oz) Ricotta
- 15 g (0.5 oz) Parmesan
Fry mushrooms, toss with pasta, ricotta and parmesan.
Thursday
1482 kcal · P 63 g · C 177 g · F 53 g
- BreakfastOvernight oats with peanut butter418 kcal · 17 g protein
5 min · portion ×0.95
- 57 g (2.0 oz) Rolled oats
- 190 ml (6.4 fl oz) Milk
- 19 g (0.7 oz) Peanut butter
- 0.5 Banana
Stir oats into milk with peanut butter, chill overnight, top with banana.
- LunchHalloumi & chickpea wrap532 kcal · 25 g protein
10 min · portion ×0.95
- 67 g (2.4 oz) Halloumi
- 95 g (3.4 oz) Chickpeas (drained)
- 1 Wholegrain tortilla
- 38 g (1.3 oz) Mixed salad leaves
Grill halloumi, crush chickpeas with lemon, wrap with leaves.
- DinnerBlack bean & sweet potato chilli532 kcal · 21 g protein
35 min · portion ×0.95
- 143 g (5.0 oz) Black beans (drained)
- 190 g (6.7 oz) Sweet potato
- 190 g (6.7 oz) Chopped tomatoes
- 19 g (0.7 oz) Cheddar
Simmer everything with chilli spices 25 min; top with cheese.
Friday
1463 kcal · P 65 g · C 180 g · F 47 g
- BreakfastShakshuka with crusty bread437 kcal · 21 g protein
20 min · portion ×0.95
- 2 Eggs
- 190 g (6.7 oz) Chopped tomatoes
- 0.5 Bell pepper
- 48 g (1.7 oz) Sourdough bread
Simmer peppers and tomatoes, crack in eggs, cover until set.
- LunchEgg fried rice with peas475 kcal · 19 g protein
15 min · portion ×0.95
- 2 Eggs
- 67 g (2.4 oz) Basmati rice (dry)
- 76 g (2.7 oz) Frozen peas
- 14 ml (0.5 fl oz) Soy sauce
Fry cooked rice, push aside to scramble eggs, add peas and soy.
- DinnerRed lentil & spinach dal with rice551 kcal · 25 g protein
30 min · portion ×0.95
- 76 g (2.7 oz) Red lentils (dry)
- 57 g (2.0 oz) Basmati rice (dry)
- 76 g (2.7 oz) Baby spinach
- 95 ml (3.2 fl oz) Coconut milk (light)
- 0.5 Onion
Simmer lentils with onion, spices and coconut milk 20 min; stir in spinach.
Saturday
1530 kcal · P 76 g · C 182 g · F 51 g
- BreakfastGreek yoghurt, granola & kiwi410 kcal · 24 g protein
3 min
- 250 g (8.8 oz) Greek yoghurt (0–2%)
- 40 g (1.4 oz) Granola
- 1 Kiwi
Spoon yoghurt into a bowl, top with granola and kiwi.
- LunchLentil & roasted veg salad with feta520 kcal · 26 g protein
20 min
- 60 g (2.1 oz) Green lentils (dry)
- 150 g (5.3 oz) Sweet potato
- 40 g (1.4 oz) Feta
- 40 g (1.4 oz) Rocket
- 10 ml (0.3 fl oz) Olive oil
Roast sweet potato, cook lentils, toss with rocket and feta.
- DinnerMushroom & ricotta wholewheat pasta600 kcal · 26 g protein
20 min
- 90 g (3.2 oz) Wholewheat pasta (dry)
- 150 g (5.3 oz) Mushrooms
- 80 g (2.8 oz) Ricotta
- 15 g (0.5 oz) Parmesan
Fry mushrooms, toss with pasta, ricotta and parmesan.
Sunday
1482 kcal · P 63 g · C 177 g · F 53 g
- BreakfastOvernight oats with peanut butter418 kcal · 17 g protein
5 min · portion ×0.95
- 57 g (2.0 oz) Rolled oats
- 190 ml (6.4 fl oz) Milk
- 19 g (0.7 oz) Peanut butter
- 0.5 Banana
Stir oats into milk with peanut butter, chill overnight, top with banana.
- LunchHalloumi & chickpea wrap532 kcal · 25 g protein
10 min · portion ×0.95
- 67 g (2.4 oz) Halloumi
- 95 g (3.4 oz) Chickpeas (drained)
- 1 Wholegrain tortilla
- 38 g (1.3 oz) Mixed salad leaves
Grill halloumi, crush chickpeas with lemon, wrap with leaves.
- DinnerBlack bean & sweet potato chilli532 kcal · 21 g protein
35 min · portion ×0.95
- 143 g (5.0 oz) Black beans (drained)
- 190 g (6.7 oz) Sweet potato
- 190 g (6.7 oz) Chopped tomatoes
- 19 g (0.7 oz) Cheddar
Simmer everything with chilli spices 25 min; top with cheese.
Grocery list for the week
Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.
- Baby spinach150 g (5.3 oz)
- Banana2
- Basmati rice (dry)250 g (8.8 oz)
- Bell pepper1
- Black beans (drained)430 g (15.2 oz)
- Cheddar60 g (2.1 oz)
- Chickpeas (drained)290 g (10.2 oz)
- Chopped tomatoes950 g (2.1 lb)
- Coconut milk (light)190 ml (6.4 fl oz)
- Eggs8
- Feta80 g (2.8 oz)
- Frozen peas150 g (5.3 oz)
- Granola80 g (2.8 oz)
- Greek yoghurt (0–2%)500 g (1.1 lb)
- Green lentils (dry)120 g (4.2 oz)
- Halloumi200 g (7.1 oz)
- Kiwi2
- Milk570 ml (2.4 cups)
- Mixed salad leaves110 g (3.9 oz)
- Mushrooms300 g (10.6 oz)
- Olive oil20 ml (0.7 fl oz)
- Onion1
- Parmesan30 g (1.1 oz)
- Peanut butter60 g (2.1 oz)
- Red lentils (dry)150 g (5.3 oz)
- Ricotta160 g (5.6 oz)
- Rocket80 g (2.8 oz)
- Rolled oats170 g (6.0 oz)
- Sourdough bread100 g (3.5 oz)
- Soy sauce30 ml (1.0 fl oz)
- Sweet potato870 g (1.9 lb)
- Wholegrain tortilla3
- Wholewheat pasta (dry)180 g (6.3 oz)
Tips for a vegetarian week
- Pair legumes with grains across the day for a full amino-acid spread.
- Eggs and halloumi make any salad a proper meal.
- Batch-cook one big pot of lentil curry — it freezes perfectly.
Common questions
Is 1,500 calories right for me?
Energy needs depend on age, size, sex and activity. As a rough guide, the NHS cites about 2,000 kcal a day for women and 2,500 for men. If you're unsure — especially below 1,800 kcal — check with a doctor or registered dietitian first.
Can I swap meals between days?
Yes. Every breakfast, lunch and dinner in this plan is portioned to the same daily total, so swapping like-for-like keeps you on target.
How are the numbers worked out?
Calories and macros are estimates from standard food composition values for each ingredient amount shown. Brands vary, so treat them as a close guide rather than lab results.