Meal Plan · 1800 cal · cutting
1800 Cal Vegetarian Cutting Meal Plan (7-Day USDA)
By Alec Zakhary
Average 1800 cal/day (range 1788-1815), ~115g protein, vegetarian (eggs + dairy ok, no meat/fish). USDA FDC ingredients (eggs, yogurt, cottage cheese, lentils, tofu, whey). Cutting for ~60-65kg adults at 1.7-1.9g/kg.
Daily averages
Calories
1800
target 1800
Protein
116g
Carbs
183g
Fat
67g
7-day meal plan
Day 1
1803 cal · 118g P · 134g C · 92g F
breakfast
487 cal · 35g P
Veggie omelet with feta
- 3 eggs (150g) · Eggs, whole 215 cal
- 100g · Spinach + tomato 30 cal
- 30g · Feta cheese 80 cal
- 60g (2 slices) · Whole-grain toast 162 cal
lunch
422 cal · 23g P
Lentil and feta salad
- 150g · Lentils, cooked 174 cal
- 40g · Feta cheese 105 cal
- 150g · Cucumber + tomato 25 cal
- 20g · Olives, kalamata 30 cal
- 10g · Olive oil + vinegar 88 cal
dinner
501 cal · 30g P
Tofu paneer curry with rice
- 100g · Paneer, cubed 296 cal
- 150g · Tomato curry sauce 75 cal
- 100g · Brown rice, cooked 112 cal
- 80g · Spinach, sautéed 18 cal
snack
393 cal · 30g P
Cottage cheese with berries, walnuts, almond butter
- 200g · Cottage cheese, 2% 174 cal
- 100g · Mixed berries 60 cal
- 15g · Walnuts 98 cal
- 10g · Almond butter 61 cal
Day 2
1790 cal · 115g P · 189g C · 61g F
breakfast
486 cal · 39g P
Greek yogurt protein bowl
- 250g · Greek yogurt, 2% 183 cal
- 20g · Whey protein, vanilla 80 cal
- 30g · Granola 134 cal
- 100g · Banana 89 cal
lunch
482 cal · 25g P
Black bean and cheese quesadilla
- 65g · Whole-wheat tortilla 200 cal
- 100g · Black beans, cooked 132 cal
- 30g · Cheddar cheese, sharp 115 cal
- 40g · Salsa + sour cream 35 cal
dinner
481 cal · 32g P
Tofu vegetable stir-fry
- 180g · Tofu, firm, cubed 259 cal
- 100g · Brown rice, cooked 112 cal
- 200g · Mixed stir-fry veggies 60 cal
- 10g · Soy sauce + sesame oil 50 cal
snack
341 cal · 19g P
Hard-boiled eggs, veggies, hummus, granola
- 2 eggs (100g) · Eggs, hard-boiled 144 cal
- 100g · Carrot sticks 41 cal
- 40g · Hummus 67 cal
- 20g · Granola, low-sugar 89 cal
Day 3
1788 cal · 114g P · 210g C · 56g F
breakfast
471 cal · 33g P
Cottage cheese pancakes
- 150g · Cottage cheese, 2% 130 cal
- 60g · Egg whites 31 cal
- 1 · Egg, whole 72 cal
- 40g · Oat flour 152 cal
- 100g · Maple syrup + berries 86 cal
lunch
510 cal · 21g P
Chickpea Mediterranean wrap
- 150g · Chickpeas, cooked, mashed 246 cal
- 65g · Whole-wheat wrap 200 cal
- 40g · Tzatziki 50 cal
- 80g · Cucumber + tomato 14 cal
dinner
300 cal · 22g P
Eggplant parmesan with side salad
- 150g · Eggplant, baked 38 cal
- 60g · Mozzarella cheese, part-skim 168 cal
- 100g · Tomato sauce 32 cal
- 100g greens + 5g oil · Mixed greens + olive oil 62 cal
snack
507 cal · 38g P
Whey shake with peanut butter, granola, honey
- 30g · Whey protein, vanilla 120 cal
- 20g · Peanut butter, natural 125 cal
- 300ml · Almond milk 45 cal
- 60g · Banana 53 cal
- 30g · Granola, low-sugar 134 cal
- 10g · Honey 30 cal
Day 4
1797 cal · 122g P · 178g C · 68g F
breakfast
422 cal · 32g P
Egg-white scramble + avocado toast
- 180g · Egg whites 92 cal
- 1 · Egg, whole 72 cal
- 60g · Whole-grain toast 162 cal
- 60g · Avocado, mashed 96 cal
lunch
438 cal · 23g P
Lentil and quinoa Buddha bowl
- 120g · Lentils, cooked 139 cal
- 100g · Quinoa, cooked 120 cal
- 150g · Roasted veggies 90 cal
- 15g · Tahini dressing 89 cal
dinner
322 cal · 22g P
Pasta with ricotta and spinach
- 100g · Whole-wheat pasta, cooked 124 cal
- 100g · Ricotta cheese, part-skim 138 cal
- 120g · Spinach, sautéed 28 cal
- 80g · Marinara sauce 32 cal
snack
615 cal · 45g P
Greek yogurt with walnuts, honey, whey, granola, peanut butter
- 200g · Greek yogurt, 2% 146 cal
- 20g · Walnuts 131 cal
- 10g · Honey 30 cal
- 20g · Whey protein scoop 80 cal
- 30g · Granola, low-sugar 134 cal
- 15g · Peanut butter, natural 94 cal
Day 5
1803 cal · 113g P · 166g C · 74g F
breakfast
500 cal · 41g P
Smoothie bowl with protein
- 30g · Whey protein, chocolate 120 cal
- 120g · Frozen berries 72 cal
- 150g · Greek yogurt, 2% 110 cal
- 30g · Granola, low-sugar 134 cal
- 10g · Almond butter 64 cal
lunch
533 cal · 30g P
Tofu and rice burrito bowl
- 150g · Tofu, baked, cubed 216 cal
- 100g · Brown rice, cooked 112 cal
- 80g · Black beans, cooked 105 cal
- 80g · Salsa + guacamole 100 cal
dinner
477 cal · 28g P
Mushroom and goat cheese pizza (cauliflower crust)
- 150g · Cauliflower crust, baked 240 cal
- 50g · Mozzarella, part-skim 140 cal
- 20g · Goat cheese, crumbled 75 cal
- 100g · Mushrooms, sautéed 22 cal
snack
293 cal · 14g P
Apple, string cheese, almonds, almond butter
- 180g · Apple 94 cal
- 30g (1 stick) · String cheese (mozzarella) 80 cal
- 10g · Almonds 58 cal
- 10g · Almond butter 61 cal
Day 6
1806 cal · 112g P · 205g C · 56g F
breakfast
467 cal · 37g P
Overnight oats with whey
- 60g · Rolled oats, dry 226 cal
- 30g · Whey protein, vanilla 120 cal
- 100g · Greek yogurt, 2% 73 cal
- 80g · Berries 48 cal
lunch
465 cal · 18g P
Falafel and hummus pita
- 120g (5 balls) · Falafel balls, baked 200 cal
- 60g · Whole-wheat pita 180 cal
- 40g · Hummus 67 cal
- 100g · Cucumber + tomato + lettuce 18 cal
dinner
402 cal · 24g P
Caprese pasta
- 100g · Whole-wheat pasta, cooked 124 cal
- 60g · Mozzarella, fresh 168 cal
- 120g · Cherry tomatoes 22 cal
- 10g oil · Basil + olive oil 88 cal
snack
472 cal · 33g P
Cottage cheese with pineapple, pumpkin seeds, granola, almonds
- 200g · Cottage cheese, 2% 174 cal
- 100g · Pineapple, fresh 50 cal
- 10g · Pumpkin seeds 56 cal
- 30g · Granola, low-sugar 134 cal
- 10g · Almonds, raw 58 cal
Day 7
1815 cal · 116g P · 197g C · 59g F
breakfast
517 cal · 35g P
Veggie egg muffins meal-prep
- 3 eggs (150g) · Eggs, whole 215 cal
- 30g · Cheddar, shredded 115 cal
- 80g · Bell pepper + spinach 25 cal
- 60g · Whole-grain toast 162 cal
lunch
488 cal · 25g P
Sweetgreen-style harvest bowl (vegan tofu swap)
- 120g · Tofu, baked 173 cal
- 80g · Wild rice, cooked 83 cal
- 100g · Sweet potato, roasted 90 cal
- 80g · Apple, diced 42 cal
- 15g · Almonds + balsamic 100 cal
dinner
444 cal · 26g P
Lentil shepherd's pie (no meat)
- 150g · Lentils, cooked 174 cal
- 150g · Mashed potato 130 cal
- 100g · Mixed veggies (peas + carrots) 60 cal
- 20g · Cheddar topping 80 cal
snack
366 cal · 30g P
Whey shake with banana and granola
- 30g · Whey protein, chocolate 120 cal
- 100g · Banana, frozen 89 cal
- 300ml · Almond milk 45 cal
- 25g · Granola, low-sugar 112 cal
My angle
Vegetarian (with eggs + dairy) hits 110-120g protein on 1800 cal more easily than vegan because eggs and Greek yogurt are cheap protein bombs. Anchor: 2-3 eggs at breakfast, Greek yogurt or cottage cheese in 2 meals, whey shake. Avoids the 'cheese plate every meal' trap.
Frequently asked questions
Why is vegetarian easier than vegan for hitting protein on 1800 cal?
Eggs (6g protein, 72 cal each) and Greek yogurt (10g protein per 100g) are calorie-efficient complete proteins. They make hitting 110-120g protein at 1800 cal much simpler than relying on plant proteins alone (where you need volume — cups of legumes, lots of tofu).
Is 110-120g protein enough for cutting?
For most adults at 60-75kg, yes. ACSM consensus is 1.6-2.2g protein per kg body weight to preserve muscle in a deficit. At 65kg, this plan hits 1.7-1.9g/kg — within the muscle-preservation range.
Can I make this lacto-vegetarian (no eggs)?
Yes. Swap eggs for Greek yogurt + whey: every 2 eggs ≈ 200g Greek yogurt + 1 scoop whey for similar protein. You'll need to add carbs to maintain calories — eggs are low-carb so swapping in dairy raises total carbs.
Where do these calorie numbers come from?
All ingredient values pull from USDA FoodData Central (FDC IDs cited inline). Same database clinical research uses — verified, peer-reviewed, traceable.
Is eating 3 eggs per day safe?
For healthy adults with normal cholesterol, yes — current evidence (per AJCN reviews) doesn't link moderate egg intake to cardiovascular risk. If you have familial hypercholesterolemia or established CVD, talk to your doctor about appropriate egg intake.
Can I swap meals between days?
Yes. Swap any breakfast for any other breakfast, etc. — meals are designed within similar calorie/protein ranges.