1,800-Calorie Vegetarian Meal Plan: 7 Days + Grocery List
In short: this 1,800-calorie vegetarian meal plan gives you 7 days of breakfast, lunch and dinner plus 1 snack a day, averaging 1816 kcal, 85 g protein, 215 g carbs and 63 g fat per day. No meat or fish. Protein comes from eggs, dairy, legumes, tofu and whole grains.
- Calories
- 1816
- Protein
- 85 g
- Carbs
- 215 g
- Fat
- 63 g
Who it's for: Vegetarians who want enough protein and variety without planning every meal from scratch.
Your 7-day menu
Monday
1838 kcal · P 76 g · C 217 g · F 69 g
BreakfastOvernight oats with peanut butter462 kcal · 19 g protein5 min · portion ×1.05
- 63 g (2.2 oz) Rolled oats
- 210 ml (7.1 fl oz) Milk
- 21 g (0.7 oz) Peanut butter
- 0.5 Banana
Stir oats into milk with peanut butter, chill overnight, top with banana.
LunchHalloumi & chickpea wrap588 kcal · 27 g protein10 min · portion ×1.05
- 74 g (2.6 oz) Halloumi
- 105 g (3.7 oz) Chickpeas (drained)
- 1 Wholegrain tortilla
- 42 g (1.5 oz) Mixed salad leaves
Grill halloumi, crush chickpeas with lemon, wrap with leaves.
DinnerBlack bean & sweet potato chilli588 kcal · 23 g protein35 min · portion ×1.05
- 158 g (5.6 oz) Black beans (drained)
- 210 g (7.4 oz) Sweet potato
- 210 g (7.4 oz) Chopped tomatoes
- 21 g (0.7 oz) Cheddar
Simmer everything with chilli spices 25 min; top with cheese.
SnackHummus & carrot sticks200 kcal · 7 g protein2 min
- 60 g (2.1 oz) Hummus
- 120 g (4.2 oz) Carrots
Dip and eat.
Tuesday
1827 kcal · P 91 g · C 220 g · F 57 g
BreakfastShakshuka with crusty bread483 kcal · 23 g protein20 min · portion ×1.05
- 2 Eggs
- 210 g (7.4 oz) Chopped tomatoes
- 0.5 Bell pepper
- 53 g (1.9 oz) Sourdough bread
Simmer peppers and tomatoes, crack in eggs, cover until set.
LunchEgg fried rice with peas525 kcal · 21 g protein15 min · portion ×1.05
- 2 Eggs
- 74 g (2.6 oz) Basmati rice (dry)
- 84 g (3.0 oz) Frozen peas
- 16 ml (0.5 fl oz) Soy sauce
Fry cooked rice, push aside to scramble eggs, add peas and soy.
DinnerRed lentil & spinach dal with rice609 kcal · 27 g protein30 min · portion ×1.05
- 84 g (3.0 oz) Red lentils (dry)
- 63 g (2.2 oz) Basmati rice (dry)
- 84 g (3.0 oz) Baby spinach
- 105 ml (3.6 fl oz) Coconut milk (light)
- 0.5 Onion
Simmer lentils with onion, spices and coconut milk 20 min; stir in spinach.
SnackCottage cheese & pineapple210 kcal · 20 g protein2 min
- 170 g (6.0 oz) Cottage cheese
- 80 g (2.8 oz) Pineapple
Top cottage cheese with pineapple.
Wednesday
1807 kcal · P 86 g · C 212 g · F 64 g
BreakfastGreek yoghurt, granola & kiwi431 kcal · 25 g protein3 min · portion ×1.05
- 263 g (9.3 oz) Greek yoghurt (0–2%)
- 42 g (1.5 oz) Granola
- 1 Kiwi
Spoon yoghurt into a bowl, top with granola and kiwi.
LunchLentil & roasted veg salad with feta546 kcal · 27 g protein20 min · portion ×1.05
- 63 g (2.2 oz) Green lentils (dry)
- 158 g (5.6 oz) Sweet potato
- 42 g (1.5 oz) Feta
- 42 g (1.5 oz) Rocket
- 11 ml (0.4 fl oz) Olive oil
Roast sweet potato, cook lentils, toss with rocket and feta.
DinnerMushroom & ricotta wholewheat pasta630 kcal · 27 g protein20 min · portion ×1.05
- 95 g (3.4 oz) Wholewheat pasta (dry)
- 158 g (5.6 oz) Mushrooms
- 84 g (3.0 oz) Ricotta
- 16 g (0.6 oz) Parmesan
Fry mushrooms, toss with pasta, ricotta and parmesan.
- SnackHummus & carrot sticks200 kcal · 7 g protein
2 min
- 60 g (2.1 oz) Hummus
- 120 g (4.2 oz) Carrots
Dip and eat.
Thursday
1770 kcal · P 86 g · C 209 g · F 60 g
- BreakfastOvernight oats with peanut butter440 kcal · 18 g protein
5 min
- 60 g (2.1 oz) Rolled oats
- 200 ml (6.8 fl oz) Milk
- 20 g (0.7 oz) Peanut butter
- 0.5 Banana
Stir oats into milk with peanut butter, chill overnight, top with banana.
- LunchHalloumi & chickpea wrap560 kcal · 26 g protein
10 min
- 70 g (2.5 oz) Halloumi
- 100 g (3.5 oz) Chickpeas (drained)
- 1 Wholegrain tortilla
- 40 g (1.4 oz) Mixed salad leaves
Grill halloumi, crush chickpeas with lemon, wrap with leaves.
- DinnerBlack bean & sweet potato chilli560 kcal · 22 g protein
35 min
- 150 g (5.3 oz) Black beans (drained)
- 200 g (7.1 oz) Sweet potato
- 200 g (7.1 oz) Chopped tomatoes
- 20 g (0.7 oz) Cheddar
Simmer everything with chilli spices 25 min; top with cheese.
- SnackCottage cheese & pineapple210 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Cottage cheese
- 80 g (2.8 oz) Pineapple
Top cottage cheese with pineapple.
Friday
1817 kcal · P 78 g · C 218 g · F 63 g
- BreakfastShakshuka with crusty bread483 kcal · 23 g protein
20 min · portion ×1.05
- 2 Eggs
- 210 g (7.4 oz) Chopped tomatoes
- 0.5 Bell pepper
- 53 g (1.9 oz) Sourdough bread
Simmer peppers and tomatoes, crack in eggs, cover until set.
- LunchEgg fried rice with peas525 kcal · 21 g protein
15 min · portion ×1.05
- 2 Eggs
- 74 g (2.6 oz) Basmati rice (dry)
- 84 g (3.0 oz) Frozen peas
- 16 ml (0.5 fl oz) Soy sauce
Fry cooked rice, push aside to scramble eggs, add peas and soy.
- DinnerRed lentil & spinach dal with rice609 kcal · 27 g protein
30 min · portion ×1.05
- 84 g (3.0 oz) Red lentils (dry)
- 63 g (2.2 oz) Basmati rice (dry)
- 84 g (3.0 oz) Baby spinach
- 105 ml (3.6 fl oz) Coconut milk (light)
- 0.5 Onion
Simmer lentils with onion, spices and coconut milk 20 min; stir in spinach.
- SnackHummus & carrot sticks200 kcal · 7 g protein
2 min
- 60 g (2.1 oz) Hummus
- 120 g (4.2 oz) Carrots
Dip and eat.
Saturday
1817 kcal · P 99 g · C 214 g · F 58 g
- BreakfastGreek yoghurt, granola & kiwi431 kcal · 25 g protein
3 min · portion ×1.05
- 263 g (9.3 oz) Greek yoghurt (0–2%)
- 42 g (1.5 oz) Granola
- 1 Kiwi
Spoon yoghurt into a bowl, top with granola and kiwi.
- LunchLentil & roasted veg salad with feta546 kcal · 27 g protein
20 min · portion ×1.05
- 63 g (2.2 oz) Green lentils (dry)
- 158 g (5.6 oz) Sweet potato
- 42 g (1.5 oz) Feta
- 42 g (1.5 oz) Rocket
- 11 ml (0.4 fl oz) Olive oil
Roast sweet potato, cook lentils, toss with rocket and feta.
- DinnerMushroom & ricotta wholewheat pasta630 kcal · 27 g protein
20 min · portion ×1.05
- 95 g (3.4 oz) Wholewheat pasta (dry)
- 158 g (5.6 oz) Mushrooms
- 84 g (3.0 oz) Ricotta
- 16 g (0.6 oz) Parmesan
Fry mushrooms, toss with pasta, ricotta and parmesan.
- SnackCottage cheese & pineapple210 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Cottage cheese
- 80 g (2.8 oz) Pineapple
Top cottage cheese with pineapple.
Sunday
1838 kcal · P 76 g · C 217 g · F 69 g
- BreakfastOvernight oats with peanut butter462 kcal · 19 g protein
5 min · portion ×1.05
- 63 g (2.2 oz) Rolled oats
- 210 ml (7.1 fl oz) Milk
- 21 g (0.7 oz) Peanut butter
- 0.5 Banana
Stir oats into milk with peanut butter, chill overnight, top with banana.
- LunchHalloumi & chickpea wrap588 kcal · 27 g protein
10 min · portion ×1.05
- 74 g (2.6 oz) Halloumi
- 105 g (3.7 oz) Chickpeas (drained)
- 1 Wholegrain tortilla
- 42 g (1.5 oz) Mixed salad leaves
Grill halloumi, crush chickpeas with lemon, wrap with leaves.
- DinnerBlack bean & sweet potato chilli588 kcal · 23 g protein
35 min · portion ×1.05
- 158 g (5.6 oz) Black beans (drained)
- 210 g (7.4 oz) Sweet potato
- 210 g (7.4 oz) Chopped tomatoes
- 21 g (0.7 oz) Cheddar
Simmer everything with chilli spices 25 min; top with cheese.
- SnackHummus & carrot sticks200 kcal · 7 g protein
2 min
- 60 g (2.1 oz) Hummus
- 120 g (4.2 oz) Carrots
Dip and eat.
Grocery list for the week
Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.
- Baby spinach170 g (6.0 oz)
- Banana2
- Basmati rice (dry)270 g (9.5 oz)
- Bell pepper2
- Black beans (drained)470 g (1.0 lb)
- Carrots480 g (1.1 lb)
- Cheddar60 g (2.1 oz)
- Chickpeas (drained)310 g (10.9 oz)
- Chopped tomatoes1.04 kg (2.3 lb)
- Coconut milk (light)210 ml (7.1 fl oz)
- Cottage cheese510 g (1.1 lb)
- Eggs9
- Feta80 g (2.8 oz)
- Frozen peas170 g (6.0 oz)
- Granola80 g (2.8 oz)
- Greek yoghurt (0–2%)530 g (1.2 lb)
- Green lentils (dry)130 g (4.6 oz)
- Halloumi220 g (7.8 oz)
- Hummus240 g (8.5 oz)
- Kiwi3
- Milk620 ml (2.6 cups)
- Mixed salad leaves120 g (4.2 oz)
- Mushrooms320 g (11.3 oz)
- Olive oil20 ml (0.7 fl oz)
- Onion2
- Parmesan30 g (1.1 oz)
- Peanut butter60 g (2.1 oz)
- Pineapple240 g (8.5 oz)
- Red lentils (dry)170 g (6.0 oz)
- Ricotta170 g (6.0 oz)
- Rocket80 g (2.8 oz)
- Rolled oats190 g (6.7 oz)
- Sourdough bread110 g (3.9 oz)
- Soy sauce30 ml (1.0 fl oz)
- Sweet potato940 g (2.1 lb)
- Wholegrain tortilla4
- Wholewheat pasta (dry)190 g (6.7 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 1,800 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.