We’ve created a well-balanced 1,800-calorie vegetarian meal plan designed to keep energy steady throughout the day. Each day includes five meals—breakfast, AM snack, lunch, PM snack, and dinner—for sustained satisfaction.
To help you save time, money, and ingredients, some meals repeat across the week. You’ll see those repeats called out so you can plan your prep more efficiently.
Each day also includes helpful tips, suggested pairings, and make-ahead ideas, plus simple ways to adjust portions for 1,600 or 2,000 calories—without changing your overall meal flow.
Reminder: This plan isn’t therapeutic and shouldn’t be used to manage medical conditions. If you have specific macronutrient goals, feel free to tweak as needed
If you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
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AM Snack: Protein Chia Seed Cereal
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but reduce the portions:
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Half the serving of Protein Chia Seed Cereal
Want to bump it up to 2,000 calories?
Simple fix:
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Replace Apple Crisp Energy Bites with Vegetarian fajitas
Tips & Tricks:
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Make Healthy Breakfast Fruit Bowl, double batch → refrigerate for Day 3.
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Prepare Protein Chia Seed Cereal, double batch → refrigerate for Day 3.
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Roll Apple Crisp Energy Bites, double batch → refrigerate for Day 3.
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Cook One-Pot Vegetarian Spaghetti, double batch → refrigerate for Day 3.
If you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
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Breakfast pairing: Mango smoothie high fibre and protein 361 cal *
- AM Snack: Perfect Summer Fruit Salad
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Lunch pairing: 1 medium sized apple
- Dinner pairing: 1 banana whole banana (173.5 g)
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but reduce the portions:
-
Half of the serving SUPERGREEN HIGH-PROTEIN PASTA MEAL PREP
Want to bump it up to 2,000 calories?
Simple fix:
- Twice the serving of Avocado Toast
Tips & Tricks
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Toast bread fresh for Avocado Toast, prep toppings for 3 servings → Days 2, 4, 6.
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Blend Mango Smoothie, portion 3 servings → refrigerate for Days 2, 4, 6.
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Assemble Meal Prep Power Bowls, 3 servings → refrigerate for Days 2, 4, 6.
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Make Vegetarian Tea Sandwich filling, 3 servings → refrigerate, assemble fresh each day.
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Chop Summer Fruit Salad, 3 servings → refrigerate, add citrus to prevent browning.
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Cook Supergreen Pasta Meal Prep, 3 servings → refrigerate for Days 2, 4, 6.
Today is a repetition of Day 1, except for PM snack have a Meal Prep Vegetable Snack Packs
Tips & Tricks:
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Eat stored Fruit Bowl.
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Eat stored Chia Seed Cereal.
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Snack on stored Apple Crisp Energy Bites.
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Reheat stored Spaghetti.
Today is a repetition of Day 2, except for Lunch have a High-Protein Vermicelli Noodle Salad with Air Fryer Tofu.
Tips & Tricks:
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Toast fresh bread, add Avocado Toppings.
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Drink stored Mango Smoothie.
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Reheat or serve stored Power Bowl.
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Assemble Sandwich with prepped filling.
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Serve Fruit Salad with citrus.
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Reheat Supergreen Pasta.
If you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
- Breakfast pairing: High-Protein Zucchini Omelet
-
AM Snack: Perfect Summer Fruit Salad
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but reduce the portions:
-
Half serving of Baked Harvest Salad
Want to bump it up to 2,000 calories?
Simple fix:
-
Add a dinner pairing: 1 slice of garlic bread
Tips & Tricks:
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Assemble High Protein Yogurt Bowl, prep toppings for Day 7.
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Cook Zucchini Omelet, double batch → refrigerate half for Day 7.
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Make Baked Harvest Salad, double batch → refrigerate for Day 7.
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Chop Rainbow Fruit Salad with Lime Dressing, double batch → refrigerate for Day 7.
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Chop Summer Fruit Salad, double batch → refrigerate for Day 7.
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Cook One-Pot Spaghetti, double batch → refrigerate for Day 7.
Today is a repetition of Day 4.
Tips & Tricks:
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Toast fresh bread, add Avocado Toppings.
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Drink stored Mango Smoothie.
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Reheat or serve stored Power Bowl.
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Assemble Sandwich with filling.
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Eat Fruit Salad with citrus.
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Reheat Supergreen Pasta.
Today’s day is a repetition of Day 5.
Tips & Tricks:
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Eat Yogurt Bowl with prepped toppings.
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Reheat Zucchini Omelet.
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Reheat Baked Harvest Salad.
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Eat Rainbow Fruit Salad with Lime Dressing.
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Eat Summer Fruit Salad.
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Reheat Spaghetti.
Below is a quick overview of the recipes that are repeated during the 7-day 1,800-kcal Meal Plan:
| Recipe | Number of servings needed | Days | Meal Time |
| Healthy breakfast fruit bowl | 2 | Day 1, and 3 | Breakfast |
| Protein Chia Seed Cereal | 2 | Day 1, and 3 | AM snack |
| Apple Crisp Energy Bites | 2 | Day 1, and 3 | PM Snack |
| One-pot vegetarian spaghetti | 2 | Day 1, and 3 | Dinner |
| Avocado Toast | 3 | Day 2, 4 and 6 | Breakfast |
| Mango smoothie high fibre and protein 361 cal * | 3 | Day 2, 4 and 6 | Breakfast pairing |
| Meal Prep Week-Long Power Bowls | 3 | Day 2, 4 and 6 | Lunch |
| Easy Vegetarian Tea Sandwich Recipe | 3 | Day 2, 4 and 6 | AM Snack |
| Perfect Summer Fruit Salad | 3 | Day 2, 4 and 6 | PM Snack |
| SUPERGREEN HIGH-PROTEIN PASTA MEAL PREP | 3 | Day 2, 4 and 6 | Dinner |
| High Protein Yogurt Bowl | 2 | Day 5 and 7 | Breakfast |
| High-Protein Zucchini Omelet | 2 | Day 5 and 7 | Breakfast pairing |
| Baked Harvest Salad | 2 | Day 5 and 7 | Lunch |
| Rainbow Fruit Salad with Maple Lime Dressing | 2 | Day 5 and 7 | AM Snack |
| Perfect Summer Fruit Salad | 2 | Day 5 and 7 | PM Snack |
| One-pot vegetarian spaghetti | 2 | Day 5 and 7 | Dinner |
