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 (1825cal, 164g protein, 121g net carbs, 63g fat, 28g fiber per day) cannot be customized.
Day 1
1800cal, 166g protein, 107g net carbs, 70g fat, 19g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (342cal, 18p, 5c, 28f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 serving(s) (82cal, 5p, 8c, 1f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
2/3 serving(s) (228cal, 20p, 11c, 11f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
1825cal, 159g protein, 115g net carbs, 66g fat, 34g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
8 oz (342cal, 18p, 5c, 28f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 serving(s) (82cal, 5p, 8c, 1f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
1850cal, 162g protein, 131g net carbs, 61g fat, 32g fiber
2/3 serving(s) (488cal, 18p, 59c, 18f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
1825cal, 167g protein, 122g net carbs, 64g fat, 23g fiber
2/3 serving(s) (488cal, 18p, 59c, 18f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
1 1/4 serving(s) (196cal, 14p, 4c, 14f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 cup(s) (108cal, 4p, 4c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
1825cal, 171g protein, 119g net carbs, 62g fat, 27g fiber
4 oz seitan (297cal, 32p, 19c, 10f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 serving(s) (393cal, 20p, 8c, 29f)
1 serving(s) (141cal, 9p, 9c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
1825cal, 171g protein, 119g net carbs, 62g fat, 27g fiber
4 oz seitan (297cal, 32p, 19c, 10f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 serving(s) (393cal, 20p, 8c, 29f)
1 serving(s) (141cal, 9p, 9c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
1750cal, 151g protein, 135g net carbs, 55g fat, 31g fiber
1 sausage(s) (268cal, 28p, 11c, 12f)
1 serving(s) (77cal, 5p, 10c, 0f)
1/2 sweet potato(s) (108cal, 2p, 18c, 2f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1/2 quesadilla(s) (342cal, 10p, 29c, 18f)
1 serving(s) (141cal, 9p, 9c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (58 items)
Fats and Oils
Olive oil
1 oz (32mL)
Balsamic vinaigrette
1/2 tbsp (7mL)
Oil
1/4 lbs (132mL)
Vegetables and Vegetable Products
Onion
4 tsp, chopped (13g)
Garlic
7 clove(s) (22g)
Green pepper
2 tsp, chopped (6g)
Tomatoes
2 1/4 medium whole (2-3/5" dia) (272g)
Frozen sugar snap peas
2 2/3 cup (384g)
Kale leaves
4 cup, chopped (160g)
Fresh spinach
3/4 10oz package (204g)
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Broccoli
2 cup chopped (182g)
Red onion
3/8 medium (2-1/2" dia) (41g)
Fresh ginger
2 tsp (4g)
Lima beans, frozen
1/4 package (10 oz) (71g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Cereal Grains and Pasta
Seitan
2/3 lbs (302g)
Uncooked dry pasta
1/3 lbs (152g)
Spices and Herbs
Black pepper
1/2 tbsp, ground (3g)
Salt
5 1/2 g (5g)
Fresh basil
1/2 tbsp, chopped (1g)
Cajun seasoning
5 dash (1g)
Red wine vinegar
1/2 tbsp (8mL)
Dried dill weed
1/2 tbsp (2g)
Oregano, dried
1/4 dash, ground (0g)
Beverages
Water
1 3/4 gallon (6874mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Dairy and Egg Products
Fresh mozzarella cheese
1 oz (28g)
Butter
3/4 stick (80g)
String cheese
2 stick (56g)
Eggs
6 large (300g)
Parmesan cheese
1/3 cup (33g)
Whole milk
1 1/2 cup (360mL)
Lowfat greek yogurt
1 cup (280g)
Nonfat greek yogurt, plain
3/4 cup (210g)
Cheddar cheese
2 tbsp, shredded (14g)
Baked Products
Naan bread
1/2 piece (45g)
Bagel
2 medium bagel (3-1/2" to 4" dia) (209g)
Bread
6 slice (192g)
Flour tortillas
1/2 tortilla (approx 12" dia) (59g)
Legumes and Legume Products
Lentils, raw
1 cup (192g)
Firm tofu
2 lbs (914g)
Chickpeas, canned
1 1/2 can (672g)
Soy sauce
4 tbsp (60mL)
Fruits and Fruit Juices
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Blackberries
1 1/3 cup (192g)
Raspberries
2 cup (246g)
Lemon juice
3/4 tbsp (11mL)
Blueberries
1 1/2 cup (222g)
Avocados
1/4 avocado(s) (50g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Sesame seeds
2 tsp (6g)
Soups, Sauces, and Gravies
Vegetable broth
6 cup(s) (mL)
Salsa
1 tbsp (18g)
Other
Nutritional yeast
1/2 tbsp (2g)
Frozen riced cauliflower
1 1/2 cup, prepared (255g)
Teriyaki sauce
4 tbsp (60mL)
Vegan sausage
1 sausage (100g)
dinner prep - 1 days
1. Garlic pepper seitan
230 cals, 20p, 11c, 11f (per meal)
2 tsp (10mL)
4 tsp, chopped (13g)
5/6 clove(s) (3g)
2 tsp, chopped (6g)
2 2/3 oz (76g)
2/3 dash, ground (0g)
1 tsp (5mL)
1/3 dash (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
3. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. 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. Medium toasted bagel with butter
195 cals, 6p, 27c, 7f (per meal)
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
380 cals, 85p, 3c, 2f (per meal)
lunch prep - 2 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. 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)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
snack prep - 2 days
1. 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.
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)
dinner prep - 2 days
1. Chickpea & kale soup
410 cals, 20p, 42c, 11f (per meal)
1/2 tbsp (8mL)
3 clove(s) (9g)
6 cup(s) (mL)
3 cup, chopped (120g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 2 days
1. Spinach parmesan pasta
490 cals, 18p, 59c, 18f (per meal)
1/3 lbs (152g)
2 tbsp (28g)
1 1/3 clove(s) (4g)
2/3 10oz package (189g)
1/3 cup (33g)
1/3 tsp (2g)
1/2 tbsp, ground (3g)
1/4 cup(s) (53mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 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.
snack prep - 2 days
1. Yogurt and cucumber
130 cals, 16p, 11c, 3f (per meal)
1
Slice cucumber and dip in yogurt.
2. Blackberries
45 cals, 1p, 4c, 1f (per meal)
1 1/3 cup (192g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
dinner prep - 1 days
1. Cajun tofu
195 cals, 14p, 4c, 14f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Roasted broccoli with nutritional yeast
110 cals, 4p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
3. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 3 days
1. Toast with butter
225 cals, 8p, 24c, 10f (per meal)
2. Raspberries
50 cals, 1p, 5c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Low carb asian tofu bowl
395 cals, 20p, 8c, 29f (per meal)
2 clove (6g)
2 tsp (6g)
3 tbsp (45mL)
2 tsp (4g)
4 tbsp (60mL)
1 1/2 cup, prepared (255g)
1 cup chopped (91g)
10 oz (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
2. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1 cucumber (8-1/4") (301g)
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
snack prep - 3 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 1/2 cup (222g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 2 days
1. Teriyaki seitan wings
295 cals, 32p, 19c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Vegan sausage
270 cals, 28p, 11c, 12f (per meal)
1 sausage (100g)
1
Prepare according to package instructions.
2
Serve.
2. Baked sweet potatoes
110 cals, 2p, 18c, 2f (per meal)
3/8 tsp (2mL)
1/4 dash, ground (0g)
1/2 sweetpotato, 5" long (105g)
1/4 dash (0g)
1/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Option 1: Whole Sweet Potatoes: Place whole sweet potatoes in a baking dish. Rub them with oil, oregano, and salt and pepper to fully coat. Bake for 60 minutes or until soft when pierced with a fork.
3
Option 2: Cubed Sweet Potatoes: Place cubed sweet potatoes in a baking dish. Drizzle with oil, and sprinkle with oregano, salt, and pepper. Toss to evenly coat. Bake for 30-40 minutes, stirring halfway through, or until soft and golden.
3. Lima beans
75 cals, 5p, 10c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
dinner prep - 1 days
1. Avocado & greens quesadilla
340 cals, 10p, 29c, 18f (per meal)
2 tbsp, shredded (14g)
1/2 tortilla (approx 12" dia) (59g)
1/4 avocado(s) (50g)
1/2 oz (14g)
1/4 tsp (1mL)
1 tbsp (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add cheese, spinach, and avocado slices to one half of the tortilla. Fold tortilla in half and gently press together.
2
Heat oil in a skillet over medium heat. Add quesadilla and cook until golden, about 2-3 minutes per side.
3
Slice and serve with salsa.
2. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.