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

Generate 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: Sample plan

This sample plan (1475cal, 121g protein, 127g net carbs, 40g fat, 28g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Chips and guacamole
Avocado egg salad sandwich, milk
Pasta with store-bought sauce
Protein shake (milk), clementine
Tue
Wed
Black bean and salsa soup, milk
Black bean vegetable soup, bread and butter
Thu
Higher-calorie breakfast cereal with protein milk
Plain yogurt, string cheese, clementine
Fri
Sat
Cheese ravioli
Tomato soup, lowfat greek yogurt
Protein shake
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Dairy and Egg Products
Whole milk
1/2 gallon (2179mL)
Eggs
3 extra large (168g)
Sour cream
2 1/4 tbsp (27g)
Butter
1 tbsp (14g)
Plain lowfat yogurt
1 1/2 cup (368g)
String cheese
3 stick (84g)
Lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g)
Beverages
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Water
15 cup(s) (3555mL)
Fruits and Fruit Juices
Clementines
6 fruit (444g)
Avocados
1/2 avocado(s) (101g)
Baked Products
Bread
5 slice (160g)
Spices and Herbs
Garlic powder
1 tsp (3g)
Salt
2 dash (2g)
Ground cumin
1 tsp (2g)
Chili powder
1 tsp (3g)
Black pepper
1 dash, ground (0g)
Vegetables and Vegetable Products
Green onions
4 tbsp, chopped (25g)
Tomatoes
6 tbsp cherry tomatoes (56g)
Onion
1/2 medium (2-1/2" dia) (55g)
Garlic
1/2 clove (2g)
Carrots
1 medium (61g)
Whole kernel corn
1/2 can (~10 oz) (95g)
Canned stewed tomatoes
1/2 can (~14.5 oz) (203g)
Snacks
Tortilla chips
3 oz (85g)
Other
Guacamole
3/4 cup (185g)
Cereal Grains and Pasta
Uncooked dry pasta
5 1/3 oz (152g)
Soups, Sauces, and Gravies
Pasta sauce
7/12 jar (24 oz) (392g)
Vegetable broth
3 cup(s) (mL)
Salsa
1/2 cup (146g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Legumes and Legume Products
Black beans
2 (15.5oz) can (933g)
Fats and Oils
Oil
1/2 tbsp (8mL)
Breakfast Cereals
Higher-calorie breakfast cereal
2 serving (96g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
6 oz (170g)
snack prep - 3 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
  • Whole milk
    1/2 cup (120mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Mix until well-combined.
    2
    Serve.
    2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • lunch prep - 2 days
    1. Avocado egg salad sandwich
    300 cals, 16p, 16c, 17f (per meal)
  • ,
  • Bread
    2 slice (64g)
  • Avocados
    1/2 avocado(s) (101g)
  • Garlic powder
    1 tsp (3g)
  • Salt
    2 dash (2g)
  • Green onions
    4 tbsp, chopped (25g)
  • Tomatoes, halved
    6 tbsp cherry tomatoes (56g)
  • Eggs, hard-boiled and chilled
    3 extra large (168g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
    2
    Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
    3
    Add in tomatoes and green onions (optional). Mix.
    4
    Put egg salad in between bread to form sandwich.
    5
    Serve.
    6
    (Note: You can store any leftover egg salad in the fridge for a day or two)
    2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • breakfast prep - 3 days
    1. Chips and guacamole
    265 cals, 4p, 20c, 16f (per meal)
  • Tortilla chips
    3 oz (85g)
  • Guacamole
    3/4 cup (185g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Serve guacamole with the tortilla chips.
    protein prep - 6 days
    1. Protein shake
    275 cals, 61p, 2c, 1f (per meal)
  • ,
  • Water
    2 1/2 cup(s) (593mL)
  • Protein powder
    2 1/2 scoop (1/3 cup ea) (78g)
  • dinner prep - 2 days
    1. Pasta with store-bought sauce
    340 cals, 12p, 63c, 3f (per meal)
  • Uncooked dry pasta
    5 1/3 oz (152g)
  • Pasta sauce
    1/3 jar (24 oz) (224g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Cook the pasta as directed on the package.
    2
    Top with sauce and enjoy.
    lunch prep - 3 days
    1. Black bean and salsa soup
    195 cals, 11p, 19c, 3f (per meal)
  • Black beans
    1 (15.5oz) can (494g)
  • Vegetable broth
    5/6 cup(s) (mL)
  • Salsa, chunky
    1/2 cup (146g)
  • Ground cumin
    1/2 tsp (1g)
  • Sour cream
    2 1/4 tbsp (27g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
    2
    Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
    3
    Top with sour cream when serving.
    2. Milk
    260 cals, 14p, 21c, 14f (per meal)
  • ,
  • Whole milk
    1 3/4 cup (420mL)
  • dinner prep - 3 days
    1. Black bean vegetable soup
    235 cals, 11p, 26c, 4f (per meal)
  • Oil
    1/2 tbsp (8mL)
  • Onion, chopped
    1/2 medium (2-1/2" dia) (55g)
  • Garlic, minced
    1/2 clove (2g)
  • Carrots, chopped
    1 medium (61g)
  • Chili powder
    1 tsp (3g)
  • Ground cumin
    4 dash (1g)
  • Vegetable broth
    2 cup(s) (mL)
  • Black beans
    1 (15.5oz) can (439g)
  • Whole kernel corn
    1/2 can (~10 oz) (95g)
  • Black pepper
    1 dash, ground (0g)
  • Canned stewed tomatoes
    1/2 can (~14.5 oz) (203g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add broth, 1 can of the beans, corn, and pepper; bring to boil.
    2
    Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.
    2. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    breakfast prep - 3 days
    1. Higher-calorie breakfast cereal with protein milk
    200 cals, 13p, 25c, 3f (per meal)
  • Higher-calorie breakfast cereal
    2/3 serving (32g)
  • Whole milk
    1/3 cup (80mL)
  • Protein powder
    1/3 scoop (1/3 cup ea) (10g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
    2
    Calories per serving of cereal should be in the 160-200 calorie range or scaled accordingly.
    snack prep - 3 days
    1. Plain yogurt
    75 cals, 7p, 9c, 2f (per meal)
  • ,
  • Plain lowfat yogurt
    1/2 cup (123g)
  • 2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • 3. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • lunch prep - 1 days
    1. Cheese ravioli
    410 cals, 17p, 56c, 10f (per meal)
  • Pasta sauce
    1/4 jar (24 oz) (168g)
  • Frozen cheese ravioli
    6 oz (170g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Prepare the ravioli as instructed on the package.
    2
    Top with pasta sauce and enjoy.
    dinner prep - 1 days
    1. Tomato soup
    210 cals, 4p, 42c, 1f (per meal)
  • Condensed canned tomato soup
    1 can (10.5 oz) (298g)
  • 1
    Prepare according to instructions on package.
    2. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
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