2000 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 2000 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 (2000cal, 186g protein, 178g net carbs, 46g fat, 36g fiber per day) cannot be customized.
Day 1
1975cal, 191g protein, 166g net carbs, 43g fat, 41g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
2 oz (20cal, 1p, 4c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
1975cal, 182g protein, 210g net carbs, 32g fat, 30g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 oz (20cal, 1p, 4c, 0f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 serving(s) (268cal, 14p, 40c, 2f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
1975cal, 179g protein, 198g net carbs, 35g fat, 41g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 serving(s) (505cal, 33p, 61c, 4f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2025cal, 181g protein, 156g net carbs, 54g fat, 47g fiber
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (505cal, 33p, 61c, 4f)
1/2 serving(s) (49cal, 2p, 4c, 2f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2050cal, 181g protein, 165g net carbs, 62g fat, 28g fiber
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 sub(s) (571cal, 38p, 55c, 21f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2025cal, 193g protein, 174g net carbs, 47g fat, 32g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 burrito(s) (523cal, 37p, 57c, 11f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
1 serving(s) (68cal, 1p, 4c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2025cal, 193g protein, 174g net carbs, 47g fat, 32g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1 burrito(s) (523cal, 37p, 57c, 11f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
1 serving(s) (68cal, 1p, 4c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (58 items)
Fruits and Fruit Juices
Watermelon
4 oz (113g)
Fruit juice
50 fl oz (1500mL)
Avocados
1 avocado(s) (201g)
Sweets
Honey
4 tsp (28g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Whole milk
2 1/3 cup (559mL)
Eggs
9 1/2 medium (418g)
Lowfat greek yogurt
1 1/2 cup (420g)
Butter
1/8 stick (14g)
Cheese
2 slice (1 oz each) (56g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Fresh mozzarella cheese
1 oz (28g)
Baked Products
Bread
2/3 lbs (304g)
Crackers
16 crackers (56g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Spices and Herbs
Cinnamon
1/4 tbsp (2g)
Salt
1 tsp (5g)
Fresh basil
2 3/4 tbsp leaves, whole (4g)
Oregano, dried
1 1/2 dash, leaves (0g)
Black pepper
3/4 dash, ground (0g)
Basil, dried
1 1/2 dash, leaves (0g)
Garlic powder
4 dash (2g)
Ground cumin
2 tsp (4g)
Fats and Oils
Oil
1 oz (26mL)
Salad dressing
2/3 cup (161mL)
Balsamic vinaigrette
2 tsp (10mL)
Olive oil
2 tsp (10mL)
Vegetables and Vegetable Products
Garlic
2 clove(s) (6g)
Kale leaves
2 1/2 cup, chopped (100g)
Cauliflower
2 head small (4" dia.) (530g)
Tomatoes
5 1/4 medium whole (2-3/5" dia) (641g)
Carrots
4 medium (249g)
Romaine lettuce
1/2 hearts (250g)
Onion
3/8 medium (2-1/2" dia) (46g)
Raw celery
1/3 stalk, medium (7-1/2" - 8" long) (13g)
Canned crushed tomatoes
1/6 can (68g)
Fresh spinach
1/8 cup(s) (3g)
Bell pepper
1/2 small (37g)
Frozen mixed veggies
2/3 package (10 oz ea) (192g)
Soups, Sauces, and Gravies
Vegetable broth
3 cup(s) (mL)
Barbecue sauce
1/2 cup (143g)
Pasta sauce
3/4 jar (24 oz) (504g)
Pesto sauce
1/2 tbsp (8g)
Salsa
4 tbsp (65g)
Legumes and Legume Products
Chickpeas, canned
3/4 can (336g)
Lentils, raw
56 tsp (224g)
Black beans
1/2 lbs (227g)
Nut and Seed Products
Walnuts
3 tbsp, shelled (19g)
Beverages
Water
32 2/3 cup(s) (7743mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Other
Nutritional yeast
1 oz (33g)
Mixed greens
2 package (5.5 oz) (337g)
Lentil pasta
1/2 lbs (227g)
Sub roll(s)
1 roll(s) (85g)
Teriyaki sauce
1/4 cup (53mL)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Seitan
1 lbs (482g)
Long-grain white rice
1/3 cup (62g)
snack prep - 2 days
1. Watermelon
20 cals, 1p, 4c, 0f (per meal)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 3 days
1. Cinnamon french toast with yogurt dip
265 cals, 25p, 18c, 9f (per meal)
1 slice(s) (32g)
1 extra large (56g)
2 dash (1g)
1/2 cup (140g)
1
Crack the egg into a bowl and whisk with a fork until well combined.
2
Spray a skillet with a non-stick spray and place skillet over medium heat.
3
Dredge the bread in the egg until fully coated and soaked.
4
Place bread in skillet and cook for about a minute or two on each side until golden.
5
Remove bread and sprinkle with cinnamon and serve with the yogurt as a dipping sauce.
lunch prep - 1 days
1. Chickpea & kale soup
410 cals, 20p, 42c, 11f (per meal)
1/4 tbsp (4mL)
1 1/2 clove(s) (5g)
3 cup(s) (mL)
1 1/2 cup, chopped (60g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. 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.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
dinner prep - 2 days
1. Bbq cauliflower wings
270 cals, 14p, 40c, 2f (per meal)
4 tbsp (72g)
2 dash (2g)
4 tbsp (15g)
1 head small (4" dia.) (265g)
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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 - 2 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Crackers
135 cals, 2p, 18c, 6f (per meal)
16 crackers (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Lentil pasta
505 cals, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
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.
breakfast prep - 2 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
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.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
3 1/2 medium (214g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Lentil Soup
360 cals, 18p, 41c, 10f (per meal)
1/6 medium (2-1/2" dia) (18g)
1/3 medium (20g)
1/3 stalk, medium (7-1/2" - 8" long) (13g)
1/3 clove(s) (1g)
1 1/3 dash, leaves (0g)
1/6 can (68g)
1/3 cup (64g)
1 1/3 cup(s) (316mL)
1/8 cup(s) (3g)
1 1/3 dash (1g)
2/3 dash, ground (0g)
2 tsp (10mL)
1 1/3 dash, leaves (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Caprese salad
140 cals, 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.
snack prep - 3 days
1. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Seitan philly cheesesteak
570 cals, 38p, 55c, 21f (per meal)
1 slice (1 oz each) (28g)
3 oz (85g)
1/2 small (37g)
1/4 medium (2-1/2" dia) (28g)
1/2 tbsp (8mL)
1 roll(s) (85g)
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
breakfast prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
lunch prep - 2 days
1. Seitan & bean wrap
525 cals, 37p, 57c, 11f (per meal)
1 tsp (5mL)
2 tsp (3g)
1/2 cup (15g)
2 tsp (4g)
4 tbsp (65g)
1/2 lbs (227g)
2 tortilla (approx 10" dia) (144g)
6 oz (170g)
1
Heat oil in a pan over medium heat. Add the seitan strips and cook until browned and crispy, a few minutes on each side.
2
Remove seitan from the pan and set aside.
3
Add the black beans, salsa, cumin, and nutritional yeast to the skillet and cook for a few minutes until warmed through.
4
On the torilla, place the mixed greens in the center and top with seitan, and then bean mixture.
5
Wrap up tortilla and serve.
6
Leftover Notes: Once ingredients have cooled you can make the burrito, wrap it in plastic wrap, freeze it, and use the microwave when ready to reheat. Alternatively you can store seitan and bean mixtures in an airtight container in the fridge then reheat and make the burrito.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
450 cals, 37p, 52c, 8f (per meal)
1/2 lbs (227g)
2 tsp (10mL)
1/4 cup (53mL)
2/3 package (10 oz ea) (192g)
1/3 cup (62g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.