1400 Calorie Vegetarian Meal Plan for 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.
Looking to lose weight with a 1400 calorie meal plan? For those following a vegetarian diet, this calorie target can forward your goals while ensuring you get a balance of nutrition from a variety of plant-based and dairy sources. Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
Breakfast
- Parsley and Tomato Scramble
1 serving
- Blueberry Yogurt
1 serving
Lunch
- Chickpea Mash Salad
1 serving
- Peanut Butter & Celery
1 serving
Dinner
- Black Bean Vegetarian Quesadillas
1 tortilla
- Sautéed Spinach with Pine Nuts
1 serving
Example Seven Day Plan
Here's a sample Vegetarian meal plan with daily averages of 1385 Calories, 99g protein, 55g fat, and 139g carbs (110g 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
- Peanut Butter Protein Oats 1 serving
- Buttered Toast 1 slice
Lunch
- Strawberry Banana Protein Shake 1 serving
- Lebanese Tomato and Onion Salad 1 serving
Dinner
- Tofu Scramble 1 serving
- Broccoli with Hummus & Sesame Seeds 0.5 serving
Snack
- Greek Yogurt with Blue and Blackberries 1 serving
Day 2
Breakfast
- Protein Power Oats 1 serving
- Strawberries 1 cup
Lunch
- Greek Yogurt with Mixed Berries 1 serving
- Almonds 1 ounce
Dinner
- Dinner Pita Pizza 1 pita
- Simple Spinach Salad 0.5 serving
Snack
- Easy Spinach and Scallion Salad 1 serving
Day 3
Breakfast
- Vanilla Protein Shake 1 serving
- Banana 1 banana
Lunch
- Grown-Up PB&J Toast 1 servings
- Nonfat yogurt 1 bowl
Dinner
- Broccoli Tofu Pitas 1 serving
- Carrots with Hummus 1 serving
Snack
- Peanut Butter & Celery 1 serving
Day 4
Breakfast
- Peanut Butter Protein Oats 1 serving
- Grapes 1 cup
Lunch
- Vanilla Banana Protein Shake 1 serving
- Simple Spinach Salad 1 serving
Dinner
- Broccoli Tofu and Feta Pitas 1 serving
- Easy Spinach and Scallion Salad 0.5 serving
Snack
- Greek Yogurt with Blue and Blackberries 1 serving
Day 5
Breakfast
- Cinnamon Protein Oats 1 serving
- Buttered Toast 1 slice
Lunch
- Greek Yogurt with Mixed Berries 1 serving
- Brie and Celery 0.5 serving
Dinner
- Tofu Scramble 1 serving
- Spinach Tomato Salad 1 serving
Snack
- Peanut Butter & Celery 1 serving
Day 6
Breakfast
- Protein Power Oats 1 serving
- Strawberries 1 cup
Lunch
- Grown-Up PB&J Toast 1 servings
- Nonfat yogurt 1 bowl
Dinner
- Dinner Pita Pizza 1 pita
- Simple Spinach Salad 0.5 serving
Snack
- Peaches & Almond Butter on Toast 1 serving
Day 7
Breakfast
- Strawberry Banana Protein Shake 1 serving
- Buttered Toast with Cinnamon 1 slice
Lunch
- Greek Yogurt with Mixed Berries 1 serving
- Almonds 1 ounce
Dinner
- Tofu Scramble 1 serving
- Broccoli with Hummus & Sesame Seeds 0.5 serving
Snack
- Peanut Butter & Celery 1 serving
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