1490 Calorie Vegetarian Meal Plan for Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Vegetarian diet, rich in vegetables, fruits, and grains, offering a sustainable path to nutrition while reducing meat consumption.
Looking to lose weight with a 1490 calorie meal plan? For those following a vegetarian diet, this calorie target can forward your goals while ensuring you get a balance of nutrition from a variety of plant-based and dairy sources. Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
Breakfast
- Seared Scallions with Poached Eggs
1 serving
- Toast with Berries, Basil & Cream Cheese
1 serving
Lunch
- Mango Strawberry Arugula Salad
1 serving
- Plum and Greek Yogurt Snack
1 serving
Dinner
- Bean Sprouts with Tofu
2 servings
- Summer Pepper and Tomato Salad
1 serving
Example Seven Day Plan
Here's a sample Vegetarian meal plan with daily averages of 1482 Calories, 105g protein, 58g fat, and 154g carbs (123g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Cinnamon Apple and Honey Toast 1 slice
Lunch
- Strawberry Almond Trim Smoothie 1 serving
- Mushroom and Pepper Tossed Salad 0.5 serving
Dinner
- Quinoa Patties over Spinach 1 serving
- Lettuce Cucumber Walnut Salad 1 serving
Snack
- Almonds and Blueberries Yogurt Snack 1 serving
Day 2
Breakfast
- Peanut Butter Protein Oats 1 serving
- Cantaloupe 2 slices
Lunch
- Cottage Cheese with Raspberries 1 serving
- Peach and Peanut Butter Snack 1 serving
Dinner
- Pinto Bean salad 1 serving
- Broccoli with Hummus & Sesame Seeds 1 serving
Snack
- Berry Yogurt Smoothie 1 serving
Day 3
Breakfast
- Nonfat yogurt 1 bowl
Lunch
- Sunrise Smoothie 1 serving
- Cucumber Salad 0.5 serving
Dinner
- Pasta Melanzana 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Easy Spinach and Scallion Salad 1 serving
Day 4
Breakfast
- Peanut Butter Protein Oats 1 serving
- Cantaloupe 2 slices
Lunch
- Cottage Cheese with Raspberries 1 serving
- Peach and Peanut Butter Snack 1 serving
Dinner
- Quinoa Patties over Spinach 1 serving
- Lettuce Cucumber Walnut Salad 1 serving
Snack
- Greek Yogurt with Blue and Blackberries 1 serving
Day 5
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Apples and Almond Butter on Toast 1 serving
Lunch
- Greek Yogurt and Berry Parfait 1 serving
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Carrots with Hummus 0.5 serving
Snack
- Grown-Up PB&J Toast 1 servings
Day 6
Breakfast
- Peanut Butter Protein Oats 1 serving
- Cantaloupe 2 slices
Lunch
- Strawberry Almond Trim Smoothie 1 serving
- Mushroom and Pepper Tossed Salad 0.5 serving
Dinner
- Garlic Mushroom Pasta 1 serving
- Quick and Easy Low Carb Caprese Salad 1 serving
Snack
- Greek Yogurt with Blue and Blackberries 1 serving
Day 7
Breakfast
- Protein Power Oats 1 serving
- Grapes 1 cup
Lunch
- Blackberry Yogurt Parfait 1 serving
- Blueberries 0.5 cup
Dinner
- Tempeh Strips with Almond Sauce 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Grown-Up PB&J Toast 1 servings
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more