1300 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 1300 calorie high protein vegetarian meal plan 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 (1325cal, 118g protein, 88g net carbs, 44g fat, 29g fiber per day) cannot be customized.
Day 1
1325cal, 116g protein, 83g net carbs, 43g fat, 33g fiber
2 egg(s) (159cal, 13p, 1c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2/3 serving(s) (290cal, 13p, 37c, 6f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
1/2 serving(s) (207cal, 10p, 23c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1325cal, 116g protein, 83g net carbs, 43g fat, 33g fiber
2 egg(s) (159cal, 13p, 1c, 12f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2/3 serving(s) (290cal, 13p, 37c, 6f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
1/2 serving(s) (207cal, 10p, 23c, 3f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1300cal, 115g protein, 98g net carbs, 38g fat, 25g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 cup(s) (73cal, 9p, 1c, 2f)
1 serving(s) (201cal, 7p, 40c, 0f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 serving(s) (236cal, 14p, 20c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1400cal, 120g protein, 127g net carbs, 36g fat, 23g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 cup(s) (73cal, 9p, 1c, 2f)
1 serving(s) (201cal, 7p, 40c, 0f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 serving(s) (263cal, 14p, 28c, 8f)
1 container (131cal, 14p, 13c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1350cal, 116g protein, 63g net carbs, 58g fat, 27g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1325cal, 122g protein, 81g net carbs, 44g fat, 32g fiber
1/2 serving(s) (153cal, 9p, 7c, 9f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 serving(s) (322cal, 19p, 25c, 11f)
2 patty (254cal, 20p, 22c, 6f)
1 serving(s) (107cal, 3p, 4c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1325cal, 122g protein, 81g net carbs, 44g fat, 32g fiber
1/2 serving(s) (153cal, 9p, 7c, 9f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 serving(s) (322cal, 19p, 25c, 11f)
2 patty (254cal, 20p, 22c, 6f)
1 serving(s) (107cal, 3p, 4c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (61 items)
Fruits and Fruit Juices
Peach
3 medium (2-2/3" dia) (450g)
Lemon juice
2 1/2 tbsp (39mL)
Lime juice
1 tbsp (15mL)
Avocados
1/2 avocado(s) (101g)
Canned black olives
1 tbsp (8g)
Fruit juice
8 fl oz (240mL)
Dairy and Egg Products
Eggs
15 large (750g)
Nonfat greek yogurt, plain
5/8 container (105g)
Feta cheese
4 tsp, crumbled (12g)
Cheese
2 tbsp, shredded (14g)
Butter
4 tsp (18g)
String cheese
2 stick (56g)
Fats and Oils
Oil
2 oz (63mL)
Salad dressing
3/4 tbsp (11mL)
Olive oil
1/4 oz (9mL)
Vegetables and Vegetable Products
Tomatoes
3 medium whole (2-3/5" dia) (361g)
Onion
2 1/2 medium (2-1/2" dia) (290g)
Garlic
3 1/2 clove(s) (11g)
Canned whole tomatoes
2/3 cup (160g)
Carrots
1/4 medium (15g)
Romaine lettuce
1/2 hearts (250g)
Tomato paste
2 tsp (11g)
Kale leaves
1/2 cup, chopped (20g)
Sweet potatoes
1/3 sweetpotato, 5" long (70g)
Fresh ginger
1 inch (2.5cm) cube (5g)
Fresh spinach
4 oz (113g)
Cucumber
1 cucumber (8-1/4") (327g)
Collard greens
1/2 lbs (227g)
Frozen sugar snap peas
2 2/3 cup (384g)
Raw celery
2 stalk, small (5" long) (34g)
Baby carrots
16 medium (160g)
Legumes and Legume Products
Lentils, raw
9 1/4 tbsp (112g)
Black beans
2/3 can(s) (293g)
Vegetarian burger crumbles
1 cup (100g)
Chickpeas, canned
1 1/4 can (560g)
Tempeh
2 oz (57g)
Firm tofu
1/2 lbs (227g)
Hummus
4 tbsp (60g)
Spices and Herbs
Chili powder
2 tsp (5g)
Ground cumin
4 g (4g)
Salt
4 g (4g)
Black pepper
1/8 oz (1g)
Garlic powder
2 dash (1g)
Cinnamon
1/2 tbsp (4g)
Red wine vinegar
1/4 tbsp (4mL)
Dijon mustard
2 dash (1g)
Thyme, dried
4 dash, leaves (1g)
Curry powder
1 tsp (2g)
Cereal Grains and Pasta
Dry bulgur wheat
1/3 cup (47g)
Instant couscous, flavored
2/3 box (5.8 oz) (110g)
Soups, Sauces, and Gravies
Vegetable broth
1 1/2 cup(s) (mL)
Beverages
Water
20 1/2 cup(s) (4887mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Sunflower kernels
2 tbsp (24g)
Sweets
Sugar
1 1/2 tbsp (20g)
Breakfast Cereals
Quick oats
3/4 cup (60g)
Snacks
Small granola bar
2 bar (50g)
Other
Cottage cheese & fruit cup
1 container (170g)
Mixed greens
2 oz (57g)
Veggie burger patty
4 patty (284g)
snack prep - 3 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 days
1. Basic scrambled eggs
160 cals, 13p, 1c, 12f (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. 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. Lentil chili
290 cals, 13p, 37c, 6f (per meal)
2 tsp (10mL)
1/3 medium (2-1/2" dia) (37g)
1 1/3 clove(s) (4g)
1/3 cup (64g)
2 tsp (5g)
1 tsp (2g)
1 1/3 dash (1g)
2/3 dash, ground (0g)
2/3 cup (160g)
1/3 cup (47g)
1 cup(s) (mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
2. Simple salad with tomatoes and carrots
50 cals, 2p, 4c, 2f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Black bean & sweet potato stew
205 cals, 10p, 23c, 3f (per meal)
2 tsp (11g)
1 tsp (5mL)
1/2 cup, chopped (20g)
1 tsp (5mL)
4 dash (1g)
2/3 clove(s) (2g)
1/3 small (23g)
1/3 sweetpotato, 5" long (70g)
1 cup(s) (237mL)
2/3 can(s) (293g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
lunch prep - 2 days
1. Vegan crumbles
75 cals, 9p, 1c, 2f (per meal)
1 cup (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
3. Couscous
200 cals, 7p, 40c, 0f (per meal)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
breakfast prep - 3 days
1. Simple cinnamon oatmeal with water
110 cals, 3p, 19c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
dinner prep - 1 days
1. Spinach soup with yogurt
235 cals, 14p, 20c, 8f (per meal)
2 tbsp (35g)
1/4 can (112g)
1 tsp (5mL)
1/2 medium (2-1/2" dia) (55g)
1 inch (2.5cm) cube (5g)
4 oz (113g)
5/8 cup(s) (mL)
4 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium-high heat. Fry onion and ginger until soft, about 3-5 minutes. Stir in chickpeas, spinach, broth, cumin, and some salt.
2
Bring to a boil, reduce heat to low, and cook until greens are wilted, about 4-5 minutes.
3
Carefully transfer soup to a blender. Blend until smooth. Season to taste with salt and pepper. Stir in greek yogurt and serve.
snack prep - 2 days
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 cucumber (8-1/4") (301g)
1
Slice cucumber into rounds and serve.
dinner prep - 1 days
1. Mediterranean lentil power salad
265 cals, 14p, 28c, 8f (per meal)
4 tbsp slices (26g)
3/4 cup(s) (178mL)
4 tbsp (48g)
1 tbsp (8g)
4 tsp, crumbled (12g)
2 cherry tomatoes (34g)
1/4 tbsp (4mL)
1/4 tbsp (4mL)
1/4 tbsp (4mL)
2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a pot, cover lentils with water. Bring to a boil. Reduce heat and simmer covered for 20-30 minutes or according to package instructions. Drain and set aside to cool.
2
Combine lentils with all remaining ingredients in a large bowl. Toss until well-mixed. Season with salt/pepper to taste.
3
Serve.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Basic tempeh
150 cals, 12p, 4c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1 dash (1g)
1 1/2 clove(s) (5g)
1/2 tbsp (8mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Herb & onion frittata
155 cals, 9p, 7c, 10f (per meal)
1/2 cup, chopped (80g)
2 dash, leaves (0g)
1 tbsp, shredded (7g)
1/2 dash (0g)
1/2 dash (0g)
1 large (50g)
1/2 tsp (3mL)
1/8 cup(s) (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring onion and almost all of the water (save about 1 tablespoon for later) to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes.
2
Uncover and continue cooking until the water evaporates, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion starts to brown, 1 to 2 minutes more.
3
Scramble the eggs and add to pan, reduce heat to medium-low and continue cooking, stirring constantly, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
4
Reduce heat to low. Sprinkle herbs, salt, and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it.
5
Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
lunch 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.
dinner 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. Buttered sugar snap peas
105 cals, 3p, 4c, 8f (per meal)
1 dash (0g)
1 dash (0g)
4 tsp (18g)
1 1/3 cup (192g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
snack prep - 2 days
2. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.