7-day meal plan with recipes and a grocery list
1900 calorie high protein vegetarian meal plan
1925calories
177gprotein
147gnet carbs
55gfat
per day
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About this plan
In just a few clicks, generate your own 1900 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.Day 1
1900cals, 178g protein, 123g net carbs, 61g fat 39g fiber per day
Breakfast
Egg & guac sandwich
1/2 sandwich(es) · 191cal, 11p, 13c, 10f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Snacks
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Carrot sticks
1 1/2 carrot(s) · 41cal, 1p, 6c, 0f
Dinner
Buffalo tofu
1/2 serving(s) · 177cal, 8p, 3c, 15f
Lentils
1 serving(s) · 174cal, 12p, 25c, 1f
Edamame & beet salad
1 serving(s) · 171cal, 9p, 12c, 7f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 2
1950cals, 169g protein, 189g net carbs, 43g fat 32g fiber per day
Breakfast
Egg & guac sandwich
1/2 sandwich(es) · 191cal, 11p, 13c, 10f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Lunch
Pasta with store-bought sauce
2/3 serving(s) · 340cal, 12p, 63c, 2f
Dinner roll
2 roll(s) · 154cal, 5p, 26c, 2f
Snacks
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Carrot sticks
1 1/2 carrot(s) · 41cal, 1p, 6c, 0f
Dinner
Buffalo tofu
1/2 serving(s) · 177cal, 8p, 3c, 15f
Lentils
1 serving(s) · 174cal, 12p, 25c, 1f
Edamame & beet salad
1 serving(s) · 171cal, 9p, 12c, 7f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 3
1975cals, 177g protein, 174g net carbs, 46g fat 37g fiber per day
Breakfast
Egg & guac sandwich
1/2 sandwich(es) · 191cal, 11p, 13c, 10f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Lunch
Spiced chickpea tabbouleh bowl
1 serving(s) · 364cal, 15p, 56c, 4f
String cheese
2 stick(s) · 165cal, 13p, 3c, 11f
Snacks
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Carrot sticks
1 1/2 carrot(s) · 41cal, 1p, 6c, 0f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 4
1875cals, 173g protein, 166g net carbs, 47g fat 27g fiber per day
Breakfast
High protein scrambled eggs
1/2 serving(s) · 99cal, 10p, 1c, 6f
Toast with butter and jelly
1 slice(s) · 133cal, 4p, 17c, 5f
Lunch
Spiced chickpea tabbouleh bowl
1 serving(s) · 364cal, 15p, 56c, 4f
String cheese
2 stick(s) · 165cal, 13p, 3c, 11f
Snacks
Toast with butter
1 slice(s) · 114cal, 4p, 12c, 5f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Dinner
Tzatziki chickpea tabbouleh salad
3/4 serving(s) · 323cal, 14p, 47c, 5f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 5
1875cals, 182g protein, 133g net carbs, 57g fat 24g fiber per day
Breakfast
High protein scrambled eggs
1/2 serving(s) · 99cal, 10p, 1c, 6f
Toast with butter and jelly
1 slice(s) · 133cal, 4p, 17c, 5f
Lunch
Peanut butter and jelly sandwich
1 sandwich(es) · 382cal, 12p, 55c, 11f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Snacks
Toast with butter
1 slice(s) · 114cal, 4p, 12c, 5f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Cottage cheese & honey
1/4 cup(s) · 62cal, 7p, 7c, 1f
Dinner
Spicy sriracha peanut tofu
1 serving(s) · 341cal, 20p, 10c, 24f
Sugar snap peas
3 serving(s) · 123cal, 8p, 12c, 1f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 6
1900cals, 184g protein, 140g net carbs, 55g fat 25g fiber per day
Breakfast
Instant oatmeal with water
1 packet(s) · 165cal, 4p, 29c, 2f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Lunch
Peanut butter and jelly sandwich
1 sandwich(es) · 382cal, 12p, 55c, 11f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Snacks
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Carrot sticks
1 carrot(s) · 27cal, 1p, 4c, 0f
Dinner
Spicy sriracha peanut tofu
1 serving(s) · 341cal, 20p, 10c, 24f
Sugar snap peas
3 serving(s) · 123cal, 8p, 12c, 1f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 7
1925cals, 178g protein, 105g net carbs, 76g fat 29g fiber per day
Breakfast
Instant oatmeal with water
1 packet(s) · 165cal, 4p, 29c, 2f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Lunch
Carrot & grounds stir fry
1 serving(s) · 332cal, 25p, 15c, 15f
Simple mixed greens salad
2 1/2 serving(s) · 170cal, 3p, 11c, 12f
Snacks
Protein shake (milk)
1/2 serving(s) · 129cal, 16p, 6c, 4f
Carrot sticks
1 carrot(s) · 27cal, 1p, 4c, 0f
Dinner
Roasted cabbage steaks with dressing
1/2 serving(s) · 214cal, 3p, 7c, 17f
Cottage cheese & honey
1/2 cup(s) · 125cal, 14p, 15c, 1f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Grocery List (61 items)
Beverages
Water
2 gallon
Protein powder
29 scoop (1/3 cup ea)
Spices and Herbs
Salt
3 1/4 dash
Ground cumin
1 tsp
Turmeric, ground
3 dash
Curry powder
1/4 tbsp
Crushed red pepper
1 1/2 dash
Black pepper
2 dash, ground
Legumes and Legume Products
Lentils, raw
10 tbsp
Firm tofu
1 1/3 lbs
Tempeh
4 oz
Chickpeas, canned
1 can(s)
Red lentils, raw
6 tbsp
Peanut butter
4 tbsp
Soy sauce
1 oz
Vegetarian burger crumbles
4 oz
45 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 2 days
1. Buffalo tofu
177cal, 8p, 3c, 15f (per meal)
2 1/2 tbsp (40mL)
2 tbsp (30mL)
1/2 tbsp (8mL)
1/2 lbs (198g)
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 cubed tofu 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 ranch.
2. Lentils
174cal, 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.
3. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
2 cup (60g)
2 tbsp (30mL)
1 cup (118g)
4 beet(s) (200g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 3 days
1. Egg & guac sandwich
191cal, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
2. Nectarine
70cal, 2p, 13c, 1f (per meal)
3 medium (2-1/2" dia) (426g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
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. Roasted carrots
158cal, 2p, 15c, 8f (per meal)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 3 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. 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.
lunch prep - 1 days
1. Pasta with store-bought sauce
340cal, 12p, 63c, 3f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Dinner roll
154cal, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
364cal, 15p, 56c, 4f (per meal)
2/3 box (5.8 oz) (110g)
1/3 tsp (2mL)
1/4 tbsp (1g)
1 tsp (5mL)
1/3 cucumber (8-1/4") (100g)
2/3 can(s) (299g)
2/3 roma tomato (53g)
2 2/3 sprigs (3g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
dinner prep - 1 days
1. Green dal
417cal, 20p, 43c, 14f (per meal)
6 tbsp (72g)
4 tbsp (60mL)
3/8 cup(s) (11g)
1 cup(s) (mL)
3 dash (1g)
1/4 tbsp (2g)
3/8 bunch (12g)
3/4 clove(s) (2g)
1 tsp (2g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Bring the vegetable broth to a boil in a saucepan. Add the lentils, garlic, ginger, turmeric, and curry powder. Simmer uncovered for 15 minutes.
2
Meanwhile, blend the cilantro and coconut milk in a blender until smooth.
3
Stir the cilantro mixture and spinach into the cooked lentils. Mix well and season to taste with salt and pepper. If the mixture is too thick, add a splash of water. Cook on low for 2-3 minutes until the spinach wilts and everything is heated through. Enjoy!
2. Lentils
87cal, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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.
dinner prep - 1 days
1. Tzatziki chickpea tabbouleh salad
323cal, 15p, 47c, 5f (per meal)
3/8 tsp (2mL)
2 dash (1g)
1/8 tsp (1mL)
1/4 box (5.8 oz) (41g)
1/6 cup(s) (42g)
1 sprigs (1g)
1/4 roma tomato (20g)
1/8 cucumber (8-1/4") (38g)
1/4 can(s) (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package.
3
Once cooked, mix couscous with parsley, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve with tzatziki.
breakfast prep - 2 days
1. High protein scrambled eggs
99cal, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Toast with butter and jelly
133cal, 4p, 17c, 5f (per meal)
snack prep - 2 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Spicy sriracha peanut tofu
341cal, 20p, 10c, 24f (per meal)
1 1/2 tbsp (23g)
2 tbsp (32g)
2 tsp (10mL)
1/3 cup(s) (79mL)
1 tbsp (15mL)
2 clove (6g)
14 oz (397g)
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
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.
lunch prep - 2 days
1. Peanut butter and jelly sandwich
382cal, 12p, 55c, 11f (per meal)
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 2 days
1. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Carrot sticks
27cal, 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.
lunch prep - 1 days
1. Carrot & grounds stir fry
332cal, 25p, 15c, 15f (per meal)
1 1/3 large (96g)
4 oz (113g)
1 tbsp (15mL)
2 tsp (10mL)
1 1/3 dash (0g)
1 tsp (5mL)
2 tsp (10mL)
1/3 large (50g)
1 tbsp, chopped (3g)
2/3 clove(s) (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large skillet on medium-low and add oil. Add in chopped onion and garlic and stir occasionally.
2
Meanwhile chop carrots into small sticks. Add carrots in with the onions along with crushed red pepper flakes and a pinch of salt and pepper. Continue cooking until onions are brown and carrots have slightly softened.
3
Add burger crumbles to the pan and mix. Add in soy sauce, water, and half of the cilantro.
4
Once fully cooked, serve and top with lime juice and remaining cilantro,
2. Simple mixed greens salad
170cal, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Roasted cabbage steaks with dressing
214cal, 3p, 7c, 17f (per meal)
2 dash (2g)
2 dash, ground (1g)
2 dash (1g)
1 tbsp (15mL)
3/4 tbsp (11mL)
1/4 head, small (about 4-1/2" dia) (179g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Remove outer leaf layers of the cabbage and cut off the stem at the bottom.
3
Stand the cabbage up with stem-side down on the cutting board and cut cabbage into half inch slices.
4
Season both sides of the cabbage slices with oil, salt, pepper and italian seasoning to taste.
5
Place steaks on a greased cookie sheet (or line with foil/parchment paper).
6
Bake in the oven for about 30 minutes or until the edges are crispy, but the center is soft.
7
Serve with dressing.
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
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