vegetarian meal plan with over 120g protein
In just a few clicks, generate your own vegetarian meal plan with over 120g protein or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1450cal, 125g protein, 90g net carbs, 58g fat, 19g fiber per day) cannot be customized.
Day 1
1475cal, 128g protein, 94g net carbs, 55g fat, 24g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (480cal, 33p, 31c, 22f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1400cal, 120g protein, 91g net carbs, 52g fat, 19g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (155cal, 13p, 3c, 10f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
2/3 serving(s) (176cal, 12p, 8c, 9f)
1 serving(s) (172cal, 4p, 35c, 1f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1475cal, 123g protein, 98g net carbs, 57g fat, 18g fiber
1 serving(s) (196cal, 14p, 3c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
1 container (107cal, 10p, 11c, 3f)
2/3 serving(s) (176cal, 12p, 8c, 9f)
1 serving(s) (172cal, 4p, 35c, 1f)
3/4 cup(s) (86cal, 1p, 19c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1475cal, 125g protein, 59g net carbs, 74g fat, 16g fiber
1 serving(s) (196cal, 14p, 3c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (171cal, 10p, 5c, 12f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 serving(s) (116cal, 3p, 6c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1425cal, 128g protein, 63g net carbs, 66g fat, 18g fiber
1 serving(s) (196cal, 14p, 3c, 14f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (171cal, 10p, 5c, 12f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 serving(s) (116cal, 3p, 6c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1475cal, 125g protein, 101g net carbs, 55g fat, 16g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 sandwich(es) (193cal, 11p, 15c, 8f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1/2 serving(s) (313cal, 19p, 17c, 18f)
1/2 serving(s) (86cal, 2p, 17c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1475cal, 126g protein, 121g net carbs, 44g fat, 22g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 serving(s) (313cal, 19p, 17c, 18f)
1/2 serving(s) (86cal, 2p, 17c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (58 items)
Dairy and Egg Products
Whole milk
2 1/2 cup (610mL)
Eggs
23 medium (1005g)
Fresh mozzarella cheese
1/4 lbs (97g)
Goat cheese
1/2 oz (14g)
Butter
1/6 stick (22g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (214g)
Chicken broth
1 1/2 cup (360mL)
Hot sauce
1 tsp (5mL)
Chili garlic sauce
1 dash (1g)
Oyster sauce
1 dash (1g)
Vegetables and Vegetable Products
Zucchini
1 medium (196g)
Tomatoes
5 medium whole (2-3/5" dia) (627g)
Broccoli
1 1/3 cup chopped (121g)
Carrots
7 medium (427g)
Potatoes
1 small (1-3/4" to 2-1/4" dia.) (92g)
Brussels sprouts
2/3 lbs (302g)
Bell pepper
1/3 medium (40g)
Onion
1/2 medium (2-1/2" dia) (55g)
Frozen chopped spinach
3 tbsp (29g)
Kale leaves
1 1/2 cup, chopped (101g)
Garlic
2 1/2 clove(s) (8g)
Fresh spinach
1 package (~10 oz) (265g)
Fresh ginger
4 dash (1g)
Green onions
1 medium (4-1/8" long) (15g)
Fruits and Fruit Juices
Avocados
1 avocado(s) (218g)
Fruit juice
18 fl oz (540mL)
Strawberries
7/8 pint (312g)
Baked Products
Bread
6 3/4 oz (192g)
Beverages
Water
19 2/3 cup(s) (4662mL)
Protein powder
18 1/2 scoop (1/3 cup ea) (574g)
Other
Italian seasoning
4 dash (2g)
Vegan sausage
1 sausage (100g)
Mixed greens
1/3 package (5.5 oz) (54g)
Sesame oil
3/8 tsp (2mL)
Cottage cheese & fruit cup
1 container (133g)
Sriracha chili sauce
3/4 tbsp (11g)
Plant-based deli slices
5 slices (52g)
Curry paste
2 dash (1g)
Lentil pasta
2 oz (57g)
Fats and Oils
Oil
1 1/2 oz (43mL)
Olive oil
2 1/2 tbsp (36mL)
Balsamic vinaigrette
1 oz (27mL)
Mayonnaise
1 tbsp (15mL)
Cereal Grains and Pasta
Brown rice
1 cup (190g)
Seitan
4 oz (113g)
Spices and Herbs
Salt
1/2 oz (12g)
Black pepper
4 g (4g)
Fresh basil
1/4 oz (7g)
Paprika
1/2 dash (0g)
Yellow mustard
1 dash or 1 packet (1g)
Legumes and Legume Products
Extra firm tofu
2/3 block (216g)
Soy sauce
1/2 tbsp (8mL)
Peanut butter
1 3/4 tbsp (28g)
Firm tofu
1/2 lbs (198g)
Roasted peanuts
2 tbsp (18g)
Nut and Seed Products
Coconut milk, canned
1/4 can (113mL)
Sweets
Sugar
3/4 tbsp (10g)
dinner prep - 1 days
1. Zoodles marinara
115 cals, 4p, 14c, 2f (per meal)
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
breakfast prep - 2 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 1 days
1. Vegan sausage & veggie sheet pan
480 cals, 33p, 31c, 22f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
snack prep - 3 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Roasted tofu & veggies
175 cals, 12p, 8c, 9f (per meal)
2/3 block (216g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
2 2/3 oz (76g)
1 medium (61g)
1/3 cup chopped (30g)
1/3 medium (40g)
1/6 medium (2-1/2" dia) (18g)
2 tsp (10mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Drain tofu and use absorbent towel to pat away as much moisture as possible.
3
Cut tofu in one inch cubes.
4
On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
5
On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
6
Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
7
After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
8
Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
9
Remove all from oven and combine. Season with salt and pepper. Serve.
3. Brown rice
170 cals, 4p, 35c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
lunch prep - 1 days
1. Egg drop soup
155 cals, 13p, 3c, 10f (per meal)
3 tbsp (29g)
3/8 tsp (2mL)
3/8 tsp (2mL)
1 1/2 large (75g)
1 1/2 cup (360mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a pot, bring the broth, soy sauce, and sesame oil to a boil. Meanwhile, beat eggs in a cup and aside.
2
Add in the frozen spinach and cook until softened. Return to a boil.
3
Stir gently, while slowly pouring in the egg. Cook for about 1-2 minutes.
4
Season with salt/pepper to taste and serve.
2. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1/2 tbsp (8mL)
2 tbsp leaves, whole (3g)
4 tbsp cherry tomatoes (37g)
1/4 package (5.5 oz) (39g)
3/4 oz (21g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 1 days
1. Strawberry avocado goat cheese panini
245 cals, 8p, 14c, 15f (per meal)
1 slice (32g)
2 medium (1-1/4" dia) (24g)
1/4 avocado(s) (50g)
1/2 oz (14g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
1 container (133g)
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Kale & eggs
195 cals, 14p, 3c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
3/4 clove (2g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
6 cup(s) (180g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 2 days
1. Spicy sriracha peanut tofu
170 cals, 10p, 5c, 12f (per meal)
1/2 tbsp (8mL)
1/6 cup(s) (39mL)
1 tsp (5mL)
1 tbsp (16g)
3/4 tbsp (11g)
1 clove (3g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Roasted brussels sprouts
115 cals, 3p, 6c, 7f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
2 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
3. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
3/4 tbsp (11g)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
lunch prep - 1 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
snack prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Vegan deli smashed avocado sandwich
195 cals, 11p, 15c, 8f (per meal)
4 tbsp (8g)
1/2 tsp (3mL)
1/6 avocado(s) (34g)
1 slice(s) (32g)
2 1/2 slices (26g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
2. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
snack prep - 2 days
1. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Seitan in peanut sauce
315 cals, 19p, 17c, 18f (per meal)
4 dash (1g)
3/4 clove(s) (2g)
1/4 can (113mL)
4 oz (113g)
3/4 tbsp (12g)
3/4 tbsp (10g)
1/4 tbsp (4mL)
1/4 medium (2-1/2" dia) (28g)
1 medium (4-1/8" long) (15g)
2 dash (1g)
1/4 tsp (1mL)
1 dash (1g)
1 dash (1g)
1/4 bunch (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine the ginger, garlic, and curry paste in small bowl. Slowly pour in 1/4 cup coconut milk; stirring until the mixture is smooth. Gently stir in the seitan, coating the seitan with the marinade. Refrigerate for 30 minutes to 1 hour. The longer you let it soak, the more flavorful the seitan will taste!
2
Stir together the remaining coconut milk, peanut butter, sugar, vegetable oil, soy sauce, chili garlic sauce, and oyster sauce in a medium bowl. Don't worry if it's not completely blended: when you cook it, the various substances will meld wonderfully. Set sauce aside.
3
Lightly coat a large skillet with cooking spray; add the chopped onion; cook over high heat for 3 to 4 minutes, or until the onion is tender. Stir in the seitan, and cook until the seitan is heated through, about 7 minutes. Pour in the sauce, and stir to combine. Mix in the spinach and green onions; cook 3 minutes, or until the sauce has thickened and the spinach is cooked.
2. Brown rice
85 cals, 2p, 17c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
lunch prep - 1 days
1. Lentil pasta
255 cals, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.