Advice on meal plan

I'm a 19 year old vegetarian college student currently focusing on weight loss. I've already lost 65 pounds, but because my weight has been plateauing, I decided to put together a tighter meal plan, one that comes close to the 40-40-20 (Carbs-Protein-Fat). Because protein is helpful for resistance training, I try to incorporate as much of it into my diet as possible. However, my diet is currently falling short of the recommended minimum of 1500 calories for men. Any suggestions on modifying and adding to this? Any insight would be appreciated.

Meal Plan (1266 cal, 106g protein)
Carbs-Protein-Fat Composition (45-33-22)

(7 am)
1 cup oatmeal
1 cup fat free milk
1 cup protein powder

(9 am)
1/4 Cup Sunflower Seeds
5 Almonds

(11 am)
1/2 Cup Broccoli
5 Pieces Cauliflower
1/2 Cup Carrots

(2 pm)
3 Mandarin Tangerines
1 Banana

(5 pm)
1 cup protein powder
1/2 Cup fat free Cottage Cheese

(7 pm)
3 Egg whites
1/2 cup boiled edamame (soybeans)
2 cups vegetable salad
1 cup skim milk

Males (and females) should have more than 1500/day. I wouldn't go below 2000, especially if you are working out, and I would probably want to be a little higher than that even.

One thing though, when you say "1 cup protein powder" do you mean 1 scoop? Like, a serving?

As stated stay a little above 2,000 calories a day. 1,500 is too low, especially as you're exercising.

Meal Plan (1266 cal, 106g protein)
Carbs-Protein-Fat Composition (45-33-22)

(7 am)
1 cup oatmeal
1 cup fat free milk
1 cup protein powder

(That looks okay.)

(9 am)
1/4 Cup Sunflower Seeds
5 Almonds

(Need more Protein here. Being Vegetarian is hard, but I'd suggest things like Low Fat Cheese or Peanuts, as a way of getting Proteins Fats and Carbs, as both are prime for all three. If you are concerend about possible mould and Aflatoxins in Peanuts, buy Western not Asian grown.)

(11 am)
1/2 Cup Broccoli
5 Pieces Cauliflower
1/2 Cup Carrots

(Possibly too much Carb here, as Broccoli is Carb rich. Plus Goitrogens in Cruciferous Vegetables can interact with the Thyroid, so to avoid overdoing it with C V's, I'd drop the Cauliflower, as Broccoli will yield more nutrition, then keep the Carrots and add some kind of Protein source in.)

(2 pm)
3 Mandarin Tangerines
1 Banana

(Don't really need Fruit in the PM, incase some of the Sugars convert to Fat. I would suggest more Veggies and Savoury Fruits like Cucumber, Peppers and Tomato, For Protein you could add in things like Beans, Peas, Lentils, Rice, maybe Mushrooms, (remembering they all contain Carbs too as well as Protein), maybe a few Peanuts and some Low Fat cheese as well, or Quorn.)

(5 pm)
1 cup protein powder
1/2 Cup fat free Cottage Cheese

(Low fat is better here. Fat Free CC is neither as good for Protein content, on a gram per gram comparison, nor will it give you any Fat soluable Vitamins. Low Fat Cheese has some Saturate yes, but also some good Fat, which balances it out, and as long as you're not exceeding your 20g Saturates, per 2,000 calories a day ratio, it's not a biggie. Obviously I'm not saying you can eat a Saturated meal, and then 5 Fat free meals, but you get the idea.)

(7 pm)
3 Egg whites
1/2 cup boiled edamame (soybeans)
2 cups vegetable salad
1 cup skim milk

(Good meal. You can also experiment with things like Rice Milk and Almond Milk if you wish. You could have Soy Milk, but as you're already eating some Soy, no need to really, unless you really wanted to.

Another good one is Parsley. Good for B Vits, so it's not just a bit player, like some herbs might be.)

Thanks for the input. I experimented with some modifications and now I have a new draft of a meal plan. Could you spare some more input?

Totals = 1339 calories/126g protein, 38% carbs, 36% protein, 26% fat

Meal 1 (7am)
1 cup oatmeal/1 scoop protein powder
1 cup skim milk
1 banana

Meal 2 (10am)
1/4 cup sunflower seeds
6 almonds
1/2 cup cucumbers

Meal 3 (1pm)
1/2 cup green beans
1/2 cup asparagus
1/2 cup broccoli
1/2 cup baby carrots
1/2 cup low-fat cheese

Meal 4 (4 pm)
1/2 cup low-fat cottage cheese
1 scoop protein powder

Meal 5 (7pm)
1/2 cup boiled edamame
4 egg whites
2 cups salad
1 cup skim milk


I understand that the calorie total is below what's recommended. That's because I left some wiggle-room for salad dressing and maybe a dish of pasta, something I cook frequently. Your thoughts?

I would not go below 2000. I'd probably aim higher even.

Meal 2: Add More almonds.

Meal 3: Add Avocado slices, wild rice

Meal 4: Add Veggie slices w peanutbutter