1800 Calorie 135g Protein Vegetarian Meal Plan
An 1800-calorie vegetarian meal plan with 135g of protein daily delivers the perfect balance for maintaining your current weight while ensuring your muscles stay well-fueled. This protein-forward approach means roughly 30% of your calories come from protein—achievable through strategic combinations of eggs, Greek yogurt, legumes, tofu, and dairy across three satisfying meals. Fork a Day builds your personalized 1800 kcal vegetarian menu automatically, hitting that 135g protein target without the guesswork.
1800 kcal / day135g protein3 meals / day7 days
Your 7-Day Meal Plan
Monday
1810 kcal · 135g protein(+10 kcal vs 1800 target)- Greek yogurt parfait with granola, almonds, and mixed berries520 kcal · 38g protein
- Lentil soup with whole grain bread and cottage cheese580 kcal · 42g protein
- Tofu stir-fry with brown rice and edamame710 kcal · 55g protein
Tuesday
1790 kcal · 136g protein(-10 kcal vs 1800 target)- Scrambled eggs with spinach, feta cheese, and whole wheat toast540 kcal · 36g protein
- Chickpea salad wrap with hummus and mixed greens560 kcal · 38g protein
- Black bean tacos with Greek yogurt crema and quinoa690 kcal · 62g protein
Wednesday
1810 kcal · 134g protein(+10 kcal vs 1800 target)- Protein smoothie bowl with peanut butter, banana, and hemp seeds580 kcal · 42g protein
- Caprese panini with mozzarella and tomato soup550 kcal · 34g protein
- Tempeh curry with basmati rice and steamed broccoli680 kcal · 58g protein
Thursday
1790 kcal · 134g protein(-10 kcal vs 1800 target)- Cottage cheese pancakes with maple syrup and walnuts560 kcal · 40g protein
- Mediterranean quinoa bowl with feta, olives, and chickpeas590 kcal · 38g protein
- Vegetarian chili with kidney beans and cheese topping640 kcal · 56g protein
Friday
1810 kcal · 136g protein(+10 kcal vs 1800 target)- Overnight oats with protein powder, chia seeds, and almonds550 kcal · 42g protein
- Egg salad sandwich on whole grain with Greek yogurt side580 kcal · 40g protein
- Paneer tikka masala with brown rice and dal680 kcal · 54g protein
Saturday
1810 kcal · 135g protein(+10 kcal vs 1800 target)- Veggie omelette with three eggs, cheese, and avocado toast620 kcal · 44g protein
- Greek salad with grilled halloumi and pita bread540 kcal · 36g protein
- Stuffed bell peppers with rice, black beans, and cheese650 kcal · 55g protein
Sunday
1810 kcal · 134g protein(+10 kcal vs 1800 target)- Breakfast burrito with eggs, black beans, and cheese590 kcal · 42g protein
- Lentil and vegetable stew with crusty bread and cheese560 kcal · 38g protein
- Eggplant parmesan with pasta and side salad660 kcal · 54g protein
Weekly Grocery List
Everything you need to cook all 7 days. Quantities are approximate for one person.
- Greek yogurt 1.5 kg
- Cottage cheese 500g
- Eggs 2 dozen
- Firm tofu 400g
- Tempeh 300g
- Paneer 300g
- Halloumi cheese 200g
- Feta cheese 250g
- Mozzarella cheese 300g
- Cheddar cheese 200g
- Vanilla protein powder 200g
- Rolled oats 500g
- Granola 300g
- Brown rice 500g
- Basmati rice 400g
- Quinoa 400g
- Whole wheat bread 2 loaves
- Whole grain tortillas 8 pack
- Pita bread 6 pack
- Pasta 400g
- Crusty bread 1 loaf
- Mixed berries 500g
- Bananas 7
- Avocados 3
- Spinach 300g
- Mixed greens 200g
- Broccoli 400g
- Bell peppers 6
- Tomatoes 8
- Onions 5
- Garlic 2 heads
- Eggplant 2
- Carrots 4
- Celery 1 bunch
- Lemons 3
- Fresh herbs bundle
- Canned lentils 4 cans
- Canned chickpeas 2 cans
- Canned black beans 3 cans
- Canned kidney beans 2 cans
- Hummus 400g
- Peanut butter 300g
- Almonds 200g
- Walnuts 150g
- Chia seeds 100g
- Hemp seeds 100g
- Frozen edamame 300g
- Olive oil 500ml
- Canned tomatoes 3 cans
- Curry paste 1 jar
- Maple syrup 250ml
- Olives 200g
- Vegetable broth 2L
Who This Plan Is For
Goal: Maintenance (calorie balance). At 1800 calories per day, this plan is calibrated for maintenance.
Diet style: Vegetarian (no meat or fish).
Macros: 135g of protein supplies 30% of total calories from protein — appropriate for body recomposition, preserving lean mass, and hitting satiety across 3 meals.
Suitable for: adults targeting 1,800 kcal / day who want a structured, ready-to-follow week of meals without manual tracking.
Frequently Asked Questions
- How can I get 135g of protein on a vegetarian diet with only 1800 calories?
- Reaching 135g of protein within 1800 calories as a vegetarian requires prioritizing protein-dense foods at every meal. Focus on Greek yogurt, cottage cheese, eggs, tempeh, edamame, and legumes like lentils and black beans. Each meal should contain 40-50g of protein, which might look like a tofu scramble with eggs for breakfast, a lentil and paneer bowl for lunch, and a tempeh stir-fry with edamame for dinner. Fork a Day automatically calculates these combinations so you hit both targets without exceeding your calorie limit.
- Is 1800 calories enough for weight maintenance with this protein level?
- For many moderately active adults, 1800 calories represents an appropriate maintenance intake, particularly for women or smaller-framed individuals. The 135g of protein—higher than the typical recommendation—helps preserve lean muscle mass and keeps you feeling full throughout the day. If you find yourself losing weight unintentionally, you may need to adjust upward slightly. Fork a Day can help you monitor and recalibrate based on your progress and activity level.
- What does a typical day look like on this 1800-calorie, 135g-protein vegetarian plan?
- A sample day might include a breakfast of Greek yogurt parfait with protein granola and hemp seeds (40g protein, 450 kcal), a lunch of chickpea and cottage cheese power bowl with quinoa (45g protein, 550 kcal), and a dinner of crispy tofu with black beans and roasted vegetables (50g protein, 600 kcal). This leaves room for a small snack like a cheese stick or protein shake if needed. Fork a Day generates hundreds of variations like this to keep your meals interesting while staying on target.
- Will I feel hungry eating only 1800 calories with three meals per day?
- The high protein content of 135g daily is your secret weapon against hunger—protein is the most satiating macronutrient and helps regulate appetite hormones. With 600 calories and 45g of protein per meal on average, each plate will be substantial and filling. Fiber-rich vegetarian proteins like beans and lentils add extra staying power. Most people find this combination keeps them satisfied between meals without the need for constant snacking.