980 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 980 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 980 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
Spinach Scrambled Eggs
1 serving
Lemon Berry Smoothie
1 serving
Lunch
Cauliflower and Hummus Snack
1 serving
Dinner
Burrito Bowl
1 serving
Simple Spinach Salad
1 serving
Example Seven Day Plan
Here's a sample Vegetarian meal plan with daily averages of 973 Calories, 74g protein, 34g fat, and 103g carbs (79g 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
Pumpkin Protein Pancakes 1 serving
Light Raspberry yogurt 1 cup
Lunch
Very Green Veggie Protein Smoothie 1 serving
Strawberry and Walnut Spinach Salad 0.5 serving
Dinner
Tofu Scramble 1 serving
Carrots 1 cup
Snack
Granola 1 ounce
Day 2
Breakfast
Lunch
Post-Workout Banana Protein Smoothie 1 serving
Dinner
Cheesy Vegan Zoodles 1 serving
Sautéed Zucchini 1 recipe
Snack
Cheese slices 1 serving
Day 3
Breakfast
Spinach and Mushroom Breakfast Scramble 1 serving
Oranges 1 fruit
Lunch
Strawberries 0.5 cup
Dinner
Tofu Scramble 1 serving
Garlic Spinach 1 serving
Snack
Avocado Rice Cake 1 serving
Day 4
Breakfast
Very Green Veggie Protein Smoothie 1 serving
Fruit Salad 1 serving
Lunch
Yogurt with Almonds & Honey 1 serving
Dinner
Cheesy Vegan Zoodles 1 serving
Sautéed Kale 1 serving
Snack
Cheese slices 1 serving
Day 5
Breakfast
Spinach and Mushroom Breakfast Scramble 1 serving
Oranges 1 fruit
Lunch
Yogurt & Banana 1 serving
Dinner
Garlic Green Beans with Tofu 1 serving
Carrots 1 cup
Snack
Granola 1 ounce
Day 6
Breakfast
Pumpkin Protein Pancakes 1 serving
Rice Cake with Strawberries and Honey 1 serving
Lunch
Blueberry Vanilla Greek Yogurt 1 serving
Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
Tofu Scramble 1 serving
Zucchini Spears 1 serving
Snack
Very Green Veggie Protein Smoothie 1 serving
Day 7
Breakfast
Spinach and Mushroom Breakfast Scramble 1 serving
Banana 1 banana
Lunch
Yogurt & Banana 1 serving
Dinner
Garlic Green Beans with Tofu 1 serving
Sautéed Kale 0.5 serving
Snack
Rice Cake with Hummus & Tomato 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