Printable 1800 Calorie Vegetarian Meal Plan (PDF)

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.

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. Basically, 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 use make use of vegetable protein sources. Here is the 1800 calorie vegetarian meal plan.

1800 Calorie Vegetarian Meal Plan

Day 1

1800 calorie vegetarian meal plan

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:

1800 calorie vegetarian meal plan

1800 calorie vegetarian meal plan – 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

1800 calorie vegetarian meal plan

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

1800 calorie vegetarian meal plan

1800 calorie vegetarian meal plan – 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:

1800 Calorie Keto Meal Plan

What is Vegetarian Whole30 Diet