vegetarian meal plan with over 150g protein
In just a few clicks, generate your own vegetarian meal plan with over 150g 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 (1775cals, 165g protein, 133g net carbs, 53g fat 29g fiber per day) cannot be customized.
Day 1
1750cals, 157g protein, 139g net carbs, 53g fat 25g fiber per day
1 1/2 serving(s) (290cal, 9p, 42c, 8f)
4 oz (295cal, 24p, 8c, 15f)
1 1/2 serving(s) (128cal, 2p, 18c, 3f)
5 nuggets (276cal, 15p, 26c, 11f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1850cals, 158g protein, 194g net carbs, 38g fat 24g fiber per day
1 1/2 serving(s) (290cal, 9p, 42c, 8f)
1 wrap(s) (426cal, 27p, 43c, 14f)
1 clementine(s) (39cal, 1p, 8c, 0f)
5 tender(s) (286cal, 20p, 26c, 11f)
1/4 cup (136cal, 0p, 31c, 0f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1850cals, 169g protein, 114g net carbs, 69g fat 25g fiber per day
1 1/2 serving(s) (290cal, 9p, 42c, 8f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1775cals, 175g protein, 82g net carbs, 70g fat 29g fiber per day
1 toast(s) (143cal, 11p, 19c, 2f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 serving(s) (314cal, 26p, 12c, 15f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1750cals, 171g protein, 132g net carbs, 43g fat 38g fiber per day
1 toast(s) (143cal, 11p, 19c, 2f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1750cals, 161g protein, 131g net carbs, 50g fat 30g fiber per day
1/2 pancake(s) (215cal, 5p, 32c, 7f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 serving(s) (76cal, 2p, 5c, 5f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1775cals, 163g protein, 136g net carbs, 51g fat 31g fiber per day
1/2 pancake(s) (215cal, 5p, 32c, 7f)
2 patty (254cal, 20p, 22c, 6f)
3/8 cup brown rice, cooked (86cal, 2p, 17c, 1f)
1 serving(s) (142cal, 8p, 5c, 9f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (59 items)
Snacks
Pretzels, hard, salted
2 oz (57g)
Sweets
Honey
2 1/4 oz (64g)
Syrup
1 tbsp (15mL)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Whole milk
5 1/2 cup(s) (1315mL)
Butter
1/8 stick (14g)
Fresh mozzarella cheese
1 3/4 oz (50g)
Eggs
5 medium (211g)
Goat cheese
4 oz (113g)
Breakfast Cereals
Breakfast cereal
5 1/2 serving (165g)
Fruits and Fruit Juices
Lemon juice
1 tsp (6mL)
Dried cranberries
4 tbsp (40g)
Clementines
3 fruit (222g)
Spices and Herbs
Salt
1 1/2 dash (1g)
Fresh basil
1/4 cup leaves, whole (7g)
Balsamic vinegar
1/4 tbsp (4mL)
Ground ginger
1/3 tsp (1g)
Garlic powder
1/3 tsp (1g)
Turmeric, ground
1/3 tsp (1g)
Cinnamon
1/3 tsp (1g)
Ground coriander
5 dash (1g)
Ground cumin
5 dash (1g)
Crushed red pepper
5 dash (1g)
Black pepper
3/4 dash, ground (0g)
Beverages
Water
1 1/2 gallon (5990mL)
Protein powder
25 scoop (1/3 cup ea) (775g)
Vegetables and Vegetable Products
Carrots
7 1/4 medium (445g)
Ketchup
2 1/2 tbsp (43g)
Tomatoes
2 medium whole (2-3/5" dia) (229g)
Fresh parsley
3/4 sprigs (1g)
Onion
5/8 small (44g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Frozen sugar snap peas
4 cup (576g)
Zucchini
4 large (1292g)
Fats and Oils
Oil
2 oz (67mL)
Balsamic vinaigrette
3 1/2 tsp (18mL)
Salad dressing
1/3 cup (79mL)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Chickpeas, canned
1/4 can (112g)
Hummus
9 1/2 tbsp (143g)
Firm tofu
17 1/2 oz (496g)
Other
Vegan chik'n nuggets
5 nuggets (108g)
Mixed greens
1 2/3 package (5.5 oz) (263g)
Meatless chik'n tenders
5 pieces (128g)
Plant-based deli slices
7 slices (73g)
Vegan sausage
1 sausage (100g)
Frozen cauliflower
3/4 cup (85g)
Smoked paprika
1 1/4 tsp (3g)
Tzatziki
1/8 cup(s) (28g)
Lentil pasta
2 2/3 oz (76g)
Veggie burger patty
2 patty (142g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/4 tbsp (0mL)
Frank's red hot sauce
2 tbsp (31mL)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Pasta sauce
1/2 jar (24 oz) (372g)
Baked Products
Flour tortillas
1 tortilla (approx 10" dia) (72g)
Bread
1/3 lbs (160g)
Pancake mix
1/2 cup (65g)
Cereal Grains and Pasta
Brown rice
2 tbsp (24g)
snack prep - 2 days
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 3 days
1. Breakfast cereal
290cal, 10p, 42c, 8f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
lunch prep - 1 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
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. Honey glazed carrots
128cal, 2p, 18c, 3f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 1 days
1. Chik'n nuggets
276cal, 15p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Caprese salad
107cal, 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.
dinner prep - 1 days
1. Crispy chik'n tenders
286cal, 20p, 26c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Easy chickpea salad
117cal, 6p, 13c, 2f (per meal)
1/4 can (112g)
3/4 sprigs (1g)
1/4 tbsp (0mL)
1/4 tbsp (4mL)
4 tbsp cherry tomatoes (37g)
1/8 small (9g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Simple plant-based deli wrap
426cal, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
lunch prep - 1 days
1. Vegan bangers and cauliflower mash
361cal, 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. Breakfast cereal with protein milk
124cal, 9p, 14c, 3f (per meal)
1/4 scoop (1/3 cup ea) (8g)
1/4 cup(s) (60mL)
1/2 serving (15g)
Recipe has been scaled from original by 0.5x. 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
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
3. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Shawarma tofu
374cal, 20p, 7c, 29f (per meal)
1/3 tsp (1g)
1/3 tsp (1g)
1/3 tsp (1g)
1/3 tsp (1g)
5 dash (1g)
5 dash (1g)
1 1/4 tsp (3g)
5 dash (1g)
2 1/2 tbsp (38mL)
2 1/2 tbsp (38mL)
17 1/2 oz (496g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
In a bowl, whisk together the oil, water, spices, and a pinch of salt. To modulate the spice level, add as much or as little of the crushed red pepper as you like.
3
Place tofu ribbons on a parchment-lined baking sheet and brush them with the spice mixture.
4
Roast for 10-12 minutes, or until the tofu is golden and starting to crisp. Serve.
2. Sugar snap peas
123cal, 8p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Cottage cheese toast
143cal, 11p, 19c, 2f (per meal)
1
Toast the bread, if desired.
2
Spread cottage cheese on top of the bread, drizzle with honey, and serve.
2. Basic scrambled eggs
159cal, 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.
lunch prep - 1 days
1. Buffalo tempeh with tzatziki
314cal, 26p, 12c, 15f (per meal)
4 oz (113g)
1/2 tbsp (8mL)
1/8 cup(s) (28g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 3 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
2. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
4 1/2 medium (275g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Lentil pasta
337cal, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
breakfast prep - 2 days
1. Pancakes
215cal, 5p, 32c, 7f (per meal)
1/2 cup (65g)
1 tbsp (15mL)
3/4 tbsp (11g)
1/4 medium (11g)
1/3 cup(s) (75mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, sift together the flour, baking powder, salt and sugar. Make a well in the center and pour in the milk, egg and melted butter; mix until smooth.
2
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot. Top with syrup.
3
For leftovers, you can just keep the batter in the fridge.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
384cal, 21p, 21c, 20f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Veggie burger patty
254cal, 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. Caprese salad
142cal, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. 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.
3. Brown rice
86cal, 2p, 17c, 1f (per meal)
2 tbsp (24g)
3/4 dash, ground (0g)
1/4 cup(s) (59mL)
3/4 dash (1g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.