1600 Calorie Vegetarian Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 2026.

What is a 1600 calorie vegetarian meal plan?

A 1600 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 1600 kcal (within 50). This one averages 76 g protein a day over 4 meals.

1600

kcal a day

76

g protein a day

19

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

1600 kcal · 76 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt Berry Bowl300g 2 alternativas Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P Protein Smoothie with Spinach and Berries400ml · 350 kcal · 25 g P	300g	350	24	41	10
AlmuerzoQuinoa Chickpea Salad350g 2 alternativas Black Bean Burgers on Whole Wheat Buns with Side Salad350g · 450 kcal · 20 g P Chickpea Salad Sandwich on Whole Wheat300g · 450 kcal · 18 g P	350g	450	18	61	15
CenaTofu Stir Fry with Brown Rice450g 2 alternativas Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P Baked Tofu with Stir-Fried Noodles and Veggies450g · 550 kcal · 28 g P	450g	550	28	65	20
SnackApple Slices with Almond Butter150g 2 alternativas Apple and Almond Butter Snack180g · 250 kcal · 6 g P Apple with Almond Butter180g · 250 kcal · 6 g P	150g	250	6	25	14
Total		1600	76	192	59

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

1600 kcal · 77 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Soy Milk and Walnuts350g 2 alternativas Chia Seed Pudding with Berries300g · 380 kcal · 12 g P Scrambled Eggs with Avocado Toast220g · 380 kcal · 15 g P	350g	380	15	49	14
AlmuerzoLentil Soup with Whole Wheat Bread400g 2 alternativas Black Bean Burgers on Whole Wheat Buns250g · 420 kcal · 20 g P Chickpea Salad Sandwich on Whole Wheat250g · 420 kcal · 18 g P	400g	420	22	61	10
CenaBlack Bean and Sweet Potato Chili450g 2 alternativas Lentil Vegetable Stew with Brown Rice500g · 530 kcal · 24 g P Stuffed Bell Peppers with Black Beans and Quinoa450g · 530 kcal · 22 g P	450g	530	20	77	16
SnackMixed Berries and Cottage Cheese200g 2 alternativas Cottage Cheese with Sliced Pineapple250g · 250 kcal · 20 g P Greek Yogurt Berry Bowl200g · 250 kcal · 15 g P	200g	270	20	25	10
Total		1600	77	212	50

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

1600 kcal · 83 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Tofu on Toast300g 2 alternativas Scrambled Tofu with Veggies and Whole Wheat Toast260g · 360 kcal · 22 g P Smoothie with Spinach, Banana, and Protein Powder350ml · 360 kcal · 20 g P	300g	360	22	34	15
AlmuerzoMediterranean Hummus Wrap320g 2 alternativas Black Bean and Rice Wrap380g · 460 kcal · 18 g P Black Bean Burgers on Whole Wheat Buns with Side Salad350g · 450 kcal · 20 g P	320g	460	16	54	20
CenaTempeh Green Curry with Jasmine Rice420g 2 alternativas Black Bean and Sweet Potato Chili450g · 530 kcal · 20 g P Lentil Vegetable Stew with Brown Rice500g · 530 kcal · 24 g P	420g	530	25	60	21
SnackRoasted Edamame80g 2 alternativas Cottage Cheese with Sliced Pineapple250g · 250 kcal · 20 g P Greek Yogurt Berry Bowl200g · 250 kcal · 15 g P	80g	250	20	16	12
Total		1600	83	164	68

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

1600 kcal · 77 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Seed Pudding with Mango300g 2 alternativas Berry Protein Smoothie Bowl400g · 370 kcal · 20 g P Oatmeal with Berries and Chia Seeds350g · 370 kcal · 12 g P	300g	370	12	45	16
AlmuerzoFarro and Roasted Vegetable Bowl380g 2 alternativas Buddha Bowl with Quinoa, Roasted Chickpeas, and Tahini Dressing350g · 440 kcal · 20 g P Cottage Cheese with Pineapple and Walnut Pieces350g · 440 kcal · 30 g P	380g	440	15	64	14
CenaLentil Pasta with Marinara and Nutritional Yeast450g 2 alternativas Tempeh Stir Fry with Mixed Vegetables and Rice480g · 540 kcal · 30 g P Tempeh Stir Fry with Noodles480g · 540 kcal · 30 g P	450g	540	32	76	12
SnackGreek Yogurt with Honey200g 2 alternativas Cottage Cheese with Sliced Pineapple250g · 250 kcal · 20 g P Greek Yogurt Berry Bowl200g · 250 kcal · 15 g P	200g	250	18	27	8
Total		1600	77	212	50

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

1600 kcal · 61 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoPeanut Butter Banana Toast250g 2 alternativas Avocado Toast with Hemp Seeds250g · 390 kcal · 14 g P Smoothie Bowl with Pea Protein and Granola350ml · 390 kcal · 25 g P	250g	390	14	48	16
AlmuerzoSpiced Chickpea and Spinach Salad350g 2 alternativas Avocado and White Bean Mash Sandwich280g · 430 kcal · 15 g P Black Bean and Rice Wrap300g · 430 kcal · 16 g P	350g	430	18	54	16
CenaStuffed Bell Peppers with Black Beans and Quinoa450g 2 alternativas Black Bean and Sweet Potato Chili450g · 530 kcal · 20 g P Lentil Vegetable Stew with Brown Rice500g · 530 kcal · 24 g P	450g	530	22	70	18
SnackMixed Nuts and Dried Fruit50g 2 alternativas Apple Slices with Almond Butter150g · 250 kcal · 6 g P Apple and Almond Butter Snack180g · 250 kcal · 6 g P	50g	250	7	20	16
Total		1600	61	192	66

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

1600 kcal · 81 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoProtein Smoothie with Spinach and Berries400ml 2 alternativas Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P Greek Yogurt with Berries and Chia Seeds300g · 350 kcal · 22 g P	400ml	350	25	40	10
AlmuerzoWhite Bean and Tomato Soup400g 2 alternativas Black Bean Burgers on Whole Wheat Buns with Side Salad350g · 450 kcal · 20 g P Chickpea Salad Sandwich on Whole Wheat300g · 450 kcal · 18 g P	400g	450	20	66	12
CenaBaked Falafel Bowl with Tahini Dressing420g 2 alternativas Baked Tempeh with Roasted Vegetables350g · 550 kcal · 30 g P Baked Tofu with Stir-Fried Noodles and Veggies450g · 550 kcal · 28 g P	420g	550	20	64	24
SnackRice Cakes with Cottage Cheese180g 2 alternativas Cottage Cheese with Sliced Pineapple250g · 250 kcal · 20 g P Greek Yogurt Berry Bowl200g · 250 kcal · 15 g P	180g	250	16	35	5
Total		1600	81	205	51

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

1600 kcal · 77 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoVegetable Omelette with Toast300g 2 alternativas Scrambled Eggs with Whole Wheat Toast and Avocado250g · 380 kcal · 18 g P Smoothie with Spinach, Banana, and Plant Protein400ml · 380 kcal · 20 g P	300g	380	22	28	20
AlmuerzoAvocado and White Bean Mash Sandwich280g 2 alternativas Black Bean and Rice Wrap300g · 430 kcal · 16 g P Chickpea Salad Sandwich250g · 430 kcal · 22 g P	280g	430	15	48	20
CenaMushroom and Edamame Fried Rice450g 2 alternativas Lentil Pasta with Marinara and Nutritional Yeast450g · 540 kcal · 32 g P Tempeh Stir Fry with Mixed Vegetables and Rice480g · 540 kcal · 30 g P	450g	540	26	69	18
SnackYogurt with Granola180g 2 alternativas Cottage Cheese with Sliced Pineapple250g · 250 kcal · 20 g P Greek Yogurt Berry Bowl200g · 250 kcal · 15 g P	180g	250	14	31	8
Total		1600	77	176	66

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 1600 kcal (±50)

Proteínas76g

Carbohidratos193.3g

Grasas58.6g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Tofu600 g
Tempeh300 g

Frutas y verduras

Mixed Berries600 g
Apples3 units
Bananas4 units
Mango1 unit
Spinach400 g
Tomatoes500 g
Bell Peppers4 units
Sweet Potatoes600 g
Avocado2 units
Mushrooms300 g

Lácteos

Greek Yogurt1.2 kg
Cottage Cheese600 g
Eggs6 units
Soy Milk1 L

Despensa

Canned Chickpeas3 cans
Canned Black Beans3 cans
Canned White Beans2 cans
Red Lentils400 g
Quinoa400 g
Brown Rice400 g
Jasmine Rice300 g
Rolled Oats300 g
Whole Wheat Bread1 loaf
Wraps1 pack
Lentil Pasta300 g
Marinara Sauce400 g
Almond Butter200 g
Peanut Butter200 g
Walnuts150 g
Chia Seeds150 g
Rice Cakes1 pack
Granola200 g
Hummus200 g
Tahini150 g
Nutritional Yeast100 g

Otros

Roasted Edamame150 g
Mixed Nuts150 g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1600 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1600 calorie vegetarian meal plan for weight loss. Whether 1600 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This vegetarian plan provides 1600 kcal and an average daily protein of 76 g for adults who want to lose weight. You eat 4 meals per day across 7 days. No meat or fish is present. Protein comes from eggs, dairy, legumes, and soy foods. This is a middle calorie level that suits many adults with moderate activity. Very active people may find this amount too low for their needs. Larger adults might also need more food. The daily protein stays within a range of 61 g to 83 g. Each daily total stays firmly at 1600 kcal.

What a day looks like

Your first day starts with a Greek Yogurt Berry Bowl for breakfast. Lunch brings a fresh Quinoa Chickpea Salad to your table. Dinner features a Tofu Stir Fry with Brown Rice as a main course. Apple Slices with Almond Butter serve as your daily snack. Other top protein meals feature Lentil Pasta with Marinara and Nutritional Yeast. You also find Mushroom and Edamame Fried Rice on the menu. A Protein Smoothie with Spinach and Berries offers another quick choice. Tempeh Green Curry with Jasmine Rice brings bold flavors to your week. Every single day follows this balanced layout to keep things simple.

How to use it

Read the shopping list carefully before you buy any food items at the store. Plan your weekly meals ahead of time so you stay organized all week long. Cook large batches of grains and proteins on your days off to save time. Swap a protein source with a similar option if you prefer a different taste. Add extra non-starchy vegetables to your plate if you feel hungry between scheduled meal times. Keep your daily intake close to the target of 1600 kcal for steady progress. Track your meals daily to ensure your protein stays inside the given bounds. Enjoy your food and stick to your chosen routine.

Batch cook your grains and proteins ahead of time to save busy weekdays.
Swap any protein source with a similar option if you want variety.
Add extra vegetables to your meals if you feel hungry during the day.
Read through the complete shopping list carefully before you visit the store.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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