1400 Calorie Vegetarian Meal Plan

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

What is a 1400 calorie vegetarian meal plan?

A 1400 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 1400 kcal (within 50). This one averages 57 g protein a day over 4 meals.

1400

kcal a day

57

g protein a day

14

g protein a meal

7

days

Généré par Mealyno à partir de formules publiées. Non relu par un médecin ni par un diététicien. Détails

Jour 1

1400 kcal · 60 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOvernight Oats with Berries and Seeds200g 2 alternatives Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P	200g	350	12	53	10
DéjeunerLentil and Vegetable Soup with Whole Wheat Bread400g 2 alternatives Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	400g	400	18	64	8
DéjeunerTofu Scramble with Spinach and Mushrooms250g	250g	300	20	15	18
DînerBaked Sweet Potato with Black Beans and Avocado300g 2 alternatives Baked Sweet Potato with Steamed Broccoli350g · 350 kcal · 10 g P Chickpea Curry with Brown Rice300g · 350 kcal · 15 g P	300g	350	10	44	15
Total		1400	60	176	51

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

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Jour 2

1400 kcal · 53 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt with Granola and Peach Slices220g 2 alternatives Greek Yogurt with Fruit and Nuts200g · 320 kcal · 18 g P Greek Yogurt with Honey and Walnuts200g · 320 kcal · 18 g P	220g	320	15	47	8
DéjeunerQuinoa Salad with Chickpeas, Cucumber, and Lemon-Tahini Dressing350g 2 alternatives Avocado and White Bean Mash Sandwich280g · 430 kcal · 15 g P Black Bean and Rice Wrap300g · 430 kcal · 16 g P	350g	430	16	58	15
DînerVegetable Stir-fry with Brown Rice and Cashews350g 2 alternatives Baked Sweet Potato with Black Beans and Salsa300g · 450 kcal · 15 g P Stuffed Bell Peppers with Quinoa and Vegetables320g · 450 kcal · 18 g P	350g	450	14	54	20
CollationApple Slices with Peanut Butter150g 2 alternatives Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple and Almond Snack150g · 200 kcal · 5 g P	150g	200	8	20	10
Total		1400	53	179	53

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 3

1400 kcal · 59 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Whole Wheat Toast and Avocado250g 2 alternatives Oatmeal with Soy Milk and Walnuts350g · 380 kcal · 15 g P Scrambled Eggs with Avocado Toast220g · 380 kcal · 15 g P	250g	380	18	32	20
DéjeunerHearty Lentil Shepherd's Pie350g 2 alternatives Black Bean Burgers on Whole Wheat Buns250g · 420 kcal · 20 g P Chickpea Salad Sandwich on Whole Wheat250g · 420 kcal · 18 g P	350g	420	20	51	15
DînerSpaghetti with Marinara Sauce and White Beans350g 2 alternatives Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Large Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g · 400 kcal · 18 g P	350g	400	15	67	8
CollationSmall Fruit Smoothie250ml 2 alternatives Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	250ml	200	6	33	5
Total		1400	59	183	48

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 4

1400 kcal · 52 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerWhole Wheat Pancakes with Maple Syrup and Berries200g 2 alternatives Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P	200g	350	10	57	9
DéjeunerChickpea Salad Sandwich on Whole Wheat300g 2 alternatives Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Hummus and Vegetable Wrap280g · 400 kcal · 18 g P	300g	400	15	45	18
DînerVegetable Curry with Coconut Milk and Brown Rice350g 2 alternatives Baked Sweet Potato with Black Beans and Salsa300g · 450 kcal · 15 g P Stuffed Bell Peppers with Quinoa and Vegetables320g · 450 kcal · 18 g P	350g	450	12	60	18
CollationCottage Cheese with Pineapple Chunks180g 2 alternatives Mixed Berries with Cottage Cheese250g · 200 kcal · 18 g P Soy Yogurt with Berries200g · 200 kcal · 10 g P	180g	200	15	19	7
Total		1400	52	181	52

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 5

1400 kcal · 52 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerAvocado Toast on Whole Wheat with Everything Bagel Seasoning200g 2 alternatives Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P Greek Yogurt Berry Bowl300g · 350 kcal · 24 g P	200g	350	10	37	18
DéjeunerBlack Bean Burgers on Whole Wheat Buns with Side Salad350g 2 alternatives Chickpea Salad Sandwich on Whole Wheat300g · 450 kcal · 18 g P Leftover Sweet Potato and Black Bean Chili350g · 450 kcal · 20 g P	350g	450	20	52	18
DînerRoasted Root Vegetables with Halloumi Cheese300g 2 alternatives Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Large Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g · 400 kcal · 18 g P	300g	400	15	45	18
CollationHandful of Almonds30g 2 alternatives Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	30g	200	7	3	18
Total		1400	52	137	72

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 6

1400 kcal · 50 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOatmeal with Banana and Walnuts200g 2 alternatives Avocado Toast on Whole Wheat with Everything Bagel Seasoning200g · 350 kcal · 10 g P Chia Pudding with Almond Milk and Mango300g · 350 kcal · 10 g P	200g	350	10	51	12
DéjeunerMediterranean Mezze Platter (Hummus, Olives, Pita, Veggies)300g 2 alternatives Buddha Bowl with Roasted Chickpeas and Veggies300g · 400 kcal · 18 g P Chickpea Salad Sandwich on Whole Wheat300g · 400 kcal · 15 g P	300g	400	14	46	18
DînerVegetarian Chili with Cornbread Muffin350g 2 alternatives Baked Sweet Potato with Black Beans and Salsa300g · 450 kcal · 15 g P Stuffed Bell Peppers with Quinoa and Vegetables320g · 450 kcal · 18 g P	350g	450	20	59	15
CollationRice Cakes with Almond Butter100g 2 alternatives Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	100g	200	6	22	10
Total		1400	50	178	55

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 7

1400 kcal · 71 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Tofu with Turmeric and Nutritional Yeast250g 2 alternatives Scrambled Tofu with Bell Peppers200g · 300 kcal · 22 g P Scrambled Tofu with Spinach200g · 300 kcal · 20 g P	250g	300	18	17	18
DéjeunerLeftover Vegetarian Chili350g 2 alternatives 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	20	59	15
DînerLarge Salad with Grilled Halloumi, Mixed Greens, and Vinaigrette350g 2 alternatives Black Bean Burgers on Lettuce Wraps250g · 400 kcal · 20 g P Lentil Shepherd's Pie300g · 400 kcal · 20 g P	350g	400	18	33	22
CollationGreek Yogurt with Honey200g 2 alternatives Cottage Cheese with Sliced Pineapple250g · 250 kcal · 20 g P Greek Yogurt Berry Bowl200g · 250 kcal · 15 g P	200g	250	15	32	7
Total		1400	71	141	62

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Calories and protein, day by day

ProtéinesGlucidesLipides

La hauteur de la barre correspond aux kcal du jour réparties entre protéines, glucides et lipides. Les chiffres sous chaque barre sont les grammes de protéines.

Macros quotidiens moyens

targeting 1400 kcal (±50)

Protéines56.7g

Glucides167.9g

Lipides56.1g

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

Liste de courses

Regroupée par rayon. Les quantités correspondent aux 7 jours complets.

Protéines

Firm Tofu600g

Fruits et légumes

Mixed Berries (fresh or frozen)400g
Carrots500g
Celery300g
Onions500g
Garlic1 head
Spinach300g
Mushrooms250g
Sweet Potatoes500g
Avocado2
Peaches (fresh or canned)2
Cucumber1
Lemon2
Broccoli400g
Bell Peppers3
Apples3
Potatoes500g
Frozen Mixed Fruit200g
Zucchini2
Cauliflower300g
Pineapple Chunks (canned)1 can
Mixed Salad Greens200g

Produits laitiers

Greek Yogurt (plain)1kg
Eggs6
Milk (dairy or plant-based)500ml
Cottage Cheese500g
Halloumi Cheese400g

Épicerie

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
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BMR calculator
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About this plan

Many people search for a 1400 calorie vegetarian meal plan for weight loss. Whether 1400 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

Your new vegetarian plan provides 1400 kcal and 57 grams of average daily protein over seven days. This lower calorie level is often chosen by smaller or less active adults who want to eat a little less. Very active or larger adults may find that this intake is too low for their daily needs. No meat or fish appears in the meals, and protein comes from eggs, dairy, legumes, and soy foods. You will eat four meals per day across the entire week. The schedule keeps things simple while you follow your target intake. Favorites like tofu scramble with spinach and mushrooms fit well into the routine. Your body gets steady nourishment from plant sources.

What a day looks like

Day one starts with overnight oats with berries and seeds for your first meal. Lunch brings lentil and vegetable soup with whole wheat bread to keep you going. You also enjoy a serving of tofu scramble with spinach and mushrooms during the afternoon. Dinner finishes the day with a baked sweet potato with black beans and avocado. Other top protein meals include black bean burgers on whole wheat buns with side salad, hearty lentil shepherd's pie, leftover vegetarian chili, and vegetarian chili with cornbread muffin. Each day brings varied textures and flavors to your table. You can easily prep these items ahead of time for busy days.

How to use it

Getting started with your food schedule takes a bit of planning each week. You should read the shopping list carefully before buying your groceries at the store. Batch cooking helps you save time when you prepare multiple meals in advance. You can swap any protein with a similar one if you prefer another option. Adding extra vegetables helps when you feel hungry between your scheduled eating times. The plan stays strictly vegetarian with no meat or fish included in the dishes. Daily protein stays within a range of fifty to seventy-one grams throughout the week. Your total energy intake remains fixed at fourteen hundred calories each day.

Read the full shopping list before you buy your fresh groceries.
Cook larger batches of food to save time during busy weekdays.
Swap any protein source with a similar one to suit tastes.
Add extra vegetables to your meals when you feel hungry.

Lire l'avertissement complet

Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.

Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.

Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.

Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Généré: septembre 2026

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