1800 Calorie Vegetarian Meal Plan
Is an 1800 calorie vegetarian meal plan possible? The answer is yes! We are here to break the perception that a vegetarian diet must be low in calories.
This 1800 calorie meal plan is built specifically for vegetarians. If your goal is to lower your daily calorie intake down to 1800 a day and you are open to non-vegetarian nutrition plan take a look at the standard 1800 calorie meal plan.
Introducing The 1800 Calorie Vegetarian Meal Plan
It is easy to create low calorie vegetarian diets because a plant-based diet is naturally lower in calories than a meat-based one.
So, what about vegetarians who need a higher calorie diet? If you want high calorie, well-planned diet, you should take a look at this diet plan.
A vegetarian diet is healthy as long as it consists mostly of natural, unprocessed foods and follows healthy eating recommendations.
However, you should be careful about getting your required protein and make use of vegetable protein sources. Here is the 1800 calorie vegetarian meal plan.
1800 Calorie Vegetarian Meal Plan
Day 1
First day of the 1800 calorie vegetarian meal plan
Breakfast
A bowl of yogurt with 2 walnuts, raisins, oatmeal
1 portion of fresh fruit
Unsweetened tea or coffee
Snack
5 walnuts
2 whole-wheat breadsticks
Lunch
1 serving salad made with 1 avocado
1 serving of spinach salad with sesame seeds
Dinner
Lasagna with tofu and spinach
Plenty of tomato salad
Snack
A bowl of beet soup with sour cream
Beet Soup With Sour Cream Recipe:
Beet soup recipe
Ingredients
4 beets (medium-size)
2 tablespoons of yogurt
1 tablespoon of fresh pasteurized cheese
1 teaspoon of salt
2 tablespoons of olive oil
1 cup of water
1 tablespoon of pomegranate syrup
4 fresh beet leaves
Freshly ground black pepper
Recipe
Wash the 4 medium beets thoroughly. Put them in a pot without peeling, add cold water and boil over high heat.
When the water starts to boil, close the lid of the pot and cook for about half an hour on low heat. Check the softness with a knife to see if they are cooked.
When the beets are cooked, strain them immediately and set them aside, as a little cooling makes them easier to peel.
Slice the peeled beets and put them in the food processor. Add 2 tablespoons of olive oil and 1 teaspoon of salt. Start the processor by adding 1 glass of water little by little.
The amount of water required may vary depending on the size of your beets. You can add water in a controlled manner until it becomes a thick soup, slightly more liquid than mash.
For sour cream
In a bowl, whisk 2 tablespoons of yogurt and 1 tablespoon of fresh pasteurized cheese until it has a smooth consistency.
Add a tablespoon of your homemade sour cream on top of your soup. Drizzle about 1 teaspoon of pomegranate syrup on it, add black pepper and serve cold.
Total Calories: 1811
Day 2
The second day of the 1800 calorie vegetarian meal plan
Breakfast
1 serving of vegetarian sausage
6-7 diet biscuits
1 fresh fruit
Unsweetened tea or coffee
Snack
A bowl of beet soup with sour cream
Lunch
Tofu salad
A slice of whole-wheat bread
Fresh vegetables
Snack
A glass of milk
1 apple
Dinner
Pasta with tomato sauce
Baked French Fries (with 2 small potatoes)
Snack
Fennel tea
2 whole-wheat breadsticks
Total Calories: 1748
Day 3
Breakfast
Whole grain egg sandwich
1 slice of fat-free cheese
1 fresh fruit juice
Snack
1 handful of dried fruit mix
A glass of milk
5 walnuts
Lunch
One pepper
Fresh avocado salad with lemon juice
Unsweetened tea or coffee
Snack
6 tablespoons of kidney bean salad
Dinner
Steamed vegetables
Pan omelet (with 2 eggs), cooked with cooking spray
White Bean Salad
Snack
Avocado and Cashew Toast
6 strawberries
Total Calories: 1760
Day 4
Breakfast
1 bowl of cereal
1 glass of milk
Snack
Lettuce salad prepared with cherry tomatoes
Lunch
1 bowl of cabbage soup
Baked potato meal prepared with 3 tablespoons of rice
1 medium orange
Snack
5 almonds
5 walnuts
Dinner
6 tablespoons of green bean meal
3 tablespoons pasta with tomato sauce
Arugula and cress salad
Snack
A portion of cocoa oat bran balls
Cocoa Oat Bran Balls Recipe
Cocoa oat bran balls recipe
Ingredients
7 dates
3 dried apricots
1 small banana
2 teaspoons of oat bran
4 tablespoons of crushed hazelnuts (not roasted)
1 teaspoon of cocoa
2 tablespoons of milk
2 teaspoons of cinnamon
Recipe
If your dates are too dry, start by softening them. Put dates and hot water in a bowl. After about 6-7 minutes, take them out of the water.
Remove the seeds of the softened dates. Chop the dried apricots into small pieces. Pass the dates, bananas, milk and apricots through a food processor.
Then add the oat bran, cinnamon and cocoa and run the food processor a few more times. Finally, add the hazelnuts and mix with a spoon.
Wet your hand slightly and take small pieces from the mix you have prepared and roll them. Once it’s done, put it on a plate and let it cool in the fridge. You can take it off after a few hours.
Total Calories: 1798
Printable (PDF) 1800 Calorie Vegetarian Meal Plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 |
|---|---|---|---|---|
| Breakfast | A bowl of yogurt with 2 walnuts, raisins, oatmeal 1 portion of fresh fruit Unsweetened tea or coffee | 1 serving of vegetarian sausage 6-7 diet biscuits 1 fresh fruit Unsweetened tea or coffee | Whole grain egg sandwich 1 slice of fat-free cheese 1 fresh fruit juice | 1 bowl of cereal 1 glass of milk |
| Snack | 5 walnuts 2 whole wheat breadsticks | A bowl of beet soup with sour cream | 1 handful of dried fruit mix A glass of milk 5 walnuts | Lettuce salad prepared with cherry tomatoes |
| Lunch | 1 serving salad made with 1 avocado 1 serving of spinach salad with sesame seeds | Tofu salad A slice of whole wheat bread Fresh vegetables | One pepper Fresh avocado salad with lemon juice Unsweetened tea or coffee | 1 bowl of cabbage soup Baked potato meal prepared with 3 tablespoons of rice 1 medium orange |
| Snack | A glass of milk 1 apple | 6 tablespoons of kidney bean salad | 5 almonds 5 walnuts | |
| Dinner | Lasagna with tofu and spinach Plenty of tomato salad | Pasta with tomato sauce Baked French Fries (with 2 small potatoes) | Steamed vegetables Pan omelet (with 2 eggs), cooked with cooking spray White Bean Salad | 6 tablespoons of green bean meal 3 tablespoons pasta with tomato sauce Arugula and cress salad |
| Snack | A bowl of beet soup with sour cream | Fennel tea 2 whole wheat breadsticks | Avocado and Cashew Toast 6 strawberries | A portion of cocoa oat bran balls |
| Total calories for the day | 1811 | 1748 | 1760 | 1798 |
See Also
What is Vegetarian Whole30 Diet