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 (1425cal, 130g protein, 95g net carbs, 47g fat, 30g fiber per day) cannot be customized.
Day 1
1475cal, 128g protein, 89g net carbs, 56g fat, 24g fiber
1 serving(s) (61cal, 7p, 0c, 4f)
1 serving(s) (58cal, 1p, 9c, 0f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1/2 serving(s) (214cal, 7p, 18c, 10f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1450cal, 124g protein, 69g net carbs, 62g fat, 31g fiber
1 serving(s) (61cal, 7p, 0c, 4f)
1 serving(s) (58cal, 1p, 9c, 0f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (422cal, 29p, 16c, 21f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1400cal, 136g protein, 67g net carbs, 52g fat, 30g fiber
1/2 serving(s) (117cal, 6p, 13c, 2f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1400cal, 136g protein, 67g net carbs, 52g fat, 30g fiber
1/2 serving(s) (117cal, 6p, 13c, 2f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1475cal, 131g protein, 113g net carbs, 48g fat, 20g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
1 serving(s) (57cal, 0p, 12c, 0f)
4 nuggets (221cal, 12p, 21c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 serving(s) (260cal, 21p, 6c, 15f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1425cal, 126g protein, 129g net carbs, 28g fat, 36g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
1 serving(s) (57cal, 0p, 12c, 0f)
2 patty (254cal, 20p, 22c, 6f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 serving(s) (322cal, 19p, 25c, 11f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1425cal, 126g protein, 129g net carbs, 28g fat, 36g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
1 serving(s) (57cal, 0p, 12c, 0f)
2 patty (254cal, 20p, 22c, 6f)
2 carrots(s) (106cal, 1p, 10c, 5f)
1 serving(s) (322cal, 19p, 25c, 11f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (54 items)
Other
Italian seasoning
1 dash (0g)
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
Coleslaw mix
2 cup (180g)
Vegan chik'n nuggets
4 nuggets (86g)
Veggie burger patty
4 patty (284g)
Mixed greens
2 oz (57g)
Fats and Oils
Oil
2 oz (56mL)
Vegetables and Vegetable Products
Garlic
1 1/2 clove(s) (5g)
Zucchini
1/4 large (81g)
Fresh parsley
4 sprigs (4g)
Onion
1 medium (2-1/2" dia) (108g)
Carrots
13 3/4 medium (837g)
Tomatoes
3/4 medium whole (2-3/5" dia) (90g)
Bell pepper
1 1/2 large (246g)
Broccoli
1/2 cup chopped (46g)
Romaine lettuce
2 cup shredded (94g)
Ketchup
1 tbsp (17g)
Raw celery
2 stalk, small (5" long) (34g)
Legumes and Legume Products
Chickpeas, canned
1 3/4 can (784g)
Tempeh
4 oz (113g)
Vegetarian burger crumbles
4 cup (400g)
Roasted peanuts
2 tbsp (18g)
Spices and Herbs
Basil, dried
1 dash, leaves (0g)
Balsamic vinegar
1/2 tbsp (8mL)
Dijon mustard
1 tsp (5g)
Curry powder
1 tsp (2g)
Fruits and Fruit Juices
Lemon juice
1/4 cup (53mL)
Grapes
2 cup (184g)
Grapefruit
4 large (approx 4-1/2" dia) (1328g)
Applesauce
3 to-go container (~4 oz) (366g)
Kiwi
3 fruit (207g)
Dairy and Egg Products
Egg whites
1/2 cup (122g)
Whole milk
3 cup (691mL)
Butter
1/8 stick (16g)
Eggs
4 large (200g)
Cheese
1 slice (1 oz each) (28g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
String cheese
2 stick (56g)
Parmesan cheese
1 tbsp (5g)
Nonfat greek yogurt, plain
5 tbsp (88g)
Plain lowfat yogurt
1 1/2 cup (368g)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
19 scoop (1/3 cup ea) (589g)
Coffee, brewed
1/4 cup (67g)
Baked Products
Bread
3 slice (96g)
Soups, Sauces, and Gravies
Hot sauce
1 tsp (5mL)
Pesto sauce
1/2 tbsp (8g)
Apple cider vinegar
1/2 tbsp (0mL)
Nut and Seed Products
Sunflower kernels
1 3/4 oz (50g)
Roasted pumpkin seeds, unsalted
2 1/3 oz (66g)
Sweets
Chocolate, dark, 70-85%
4 square(s) (40g)
Maple syrup
1 tbsp (15mL)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
3/4 cup (61g)
dinner prep - 1 days
1. Lemony chickpea & zucchini bowl
215 cals, 7p, 18c, 10f (per meal)
1 dash (0g)
1/2 tbsp (8mL)
1/2 clove(s) (2g)
1/4 can (112g)
1/4 large (81g)
1 dash, leaves (0g)
2 1/2 sprigs (3g)
1 tbsp (15mL)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large skillet over medium heat, fry the zucchini rounds in half of the oil until they are soft and golden. Remove from skillet and set aside.
2
Add remaining oil to the skillet and add in the onion, garlic, italian seasoning and basil and cook until onions have softened.
3
Add chickpeas and cook until heated through, about 4 minutes.
4
Add lemon juice, half of the parsley, and season with salt and pepper to taste. Cook until the lemon juice has reduced a little.
5
Transfer to a bowl and top with zucchini and the rest of the fresh parsley. Serve.
breakfast prep - 2 days
1. Scrambled egg whites
60 cals, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
2. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
7 medium (427g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1/2 small (35g)
1 sausage (100g)
1/2 tbsp (8mL)
3/4 cup (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 1 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
280 cals, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (7g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
lunch prep - 2 days
1. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
breakfast prep - 2 days
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. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
4 cup (400g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Cooked peppers
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
snack prep - 2 days
breakfast prep - 3 days
1. Coffee overnight protein oats
170 cals, 16p, 18c, 3f (per meal)
1/4 cup (67g)
3/4 cup (61g)
1 1/2 scoop (1/3 cup ea) (47g)
6 tbsp (90mL)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small airtight container, mix together all of the ingredients.
2
Cover and place mixture to chill in the fridge overnight or for at least 4 hours. Serve.
2. Applesauce
55 cals, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 1 days
1. Broccoli caesar salad with hard boiled eggs
260 cals, 21p, 6c, 15f (per meal)
1/2 tbsp (8mL)
1 tbsp (7g)
1 tbsp (5g)
1 tsp (5g)
1 tbsp (18g)
1/2 cup chopped (46g)
2 large (100g)
2 cup shredded (94g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
snack prep - 3 days
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 1 days
1. Chik'n nuggets
220 cals, 12p, 21c, 9f (per meal)
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Veggie burger patty
255 cals, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 2 days
1. Curried chickpea salad
320 cals, 19p, 25c, 11f (per meal)
2 oz (57g)
2 tbsp (24g)
2 stalk, small (5" long) (34g)
1 tsp (2g)
4 tbsp (70g)
2 tbsp (30mL)
1 can (448g)
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)