1020 Calorie Vegetarian Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Vegetarian diet, rich in vegetables, fruits, and grains, offering a sustainable path to nutrition while reducing meat consumption.
If you're looking for a 1020 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 1020 calorie diet, consult with a healthcare professional to ensure it's safe for you.
- Focus on nutrient density: With fewer calories, it's crucial to maximize the nutritional value of every meal.
- Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.
Today's Meal Plan
Breakfast
- Garlic Eggs
2 Eggs
Lunch
- Chocolate Almond Milk Protein Shake
1 serving
- Balsamic Arugula Salad
1 serving
Dinner
- Cheesy Vegan Zoodles
1 serving
- Garlic green beans
1 serving
Example Seven Day Plan
Here's a sample Vegetarian meal plan with daily averages of 1018 Calories, 75g protein, 38g fat, and 103g carbs (84g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Honey Grapefruit with Banana 1 serving
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Veggies with Hummus 0.5 serving
Dinner
- Garlic Green Beans with Tofu 1 serving
- Green salad 1 serving
Snack
- Granola 1 ounce
Day 2
Breakfast
- Grown-Up PB&J Toast 1 servings
- Blueberries 0.5 cup
Lunch
- Vanilla Banana Protein Shake 1 serving
- Sliced bell pepper 1 pepper
Dinner
- Tempeh Strips with Almond Sauce 1 serving
- Grilled Asparagus 1 serving
Snack
- Peanut Butter Chocolate Protein Balls 1 serving
Day 3
Breakfast
- Veggie Omelet 1 serving
- Granola 1 ounce
Lunch
- Mango Banana Smoothie 1 serving
- Mushroom and Pepper Tossed Salad 0.5 serving
Dinner
- Broccoli Tofu Pitas 1 serving
- Lebanese Fresh Thyme Tomato Salad 1 serving
Snack
- Light Raspberry yogurt 1 cup
Day 4
Breakfast
- Cottage Cheese with Raspberries 1 serving
- Nonfat yogurt 0.5 bowl
Lunch
- Vanilla Banana Protein Shake 1 serving
- Sliced bell pepper 1 pepper
Dinner
- Garlic Green Beans with Tofu 1 serving
- Lebanese Tomato and Onion Salad 1 serving
Snack
- Rice Cake with Hummus & Tomato 1 serving
Day 5
Breakfast
- Veggie Omelet 1 serving
- Apple 1 apple
Lunch
- Raspberry Peanut Butter Protein Smoothie 1 serving
Dinner
- Broccoli Tofu Pitas 1 serving
- Wilted Spinach and Corn Salad 1 serving
Snack
- Peanut Butter Chocolate Protein Balls 1 serving
Day 6
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Cinnamon Apple Bites 1 serving
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Lebanese Tomato and Onion Salad 0.5 serving
Dinner
- Garlic Green Beans with Tofu 1 serving
- Garlic Balsamic Green Beans 1 serving
Snack
- Rice Cake with Hummus & Tomato 1 serving
Day 7
Breakfast
- Cottage Cheese with Raspberries 1 serving
- Honey Grapefruit with Banana 1 serving
Lunch
- Grown-Up PB&J Toast 1 servings
- Green salad 0.5 serving
Dinner
- Tempeh Strips with Almond Sauce 1 serving
- Grilled Asparagus 0.5 serving
Snack
- Light Raspberry yogurt 1 cup
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more