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 (2000cals, 192g protein, 111g net carbs, 72g fat 37g fiber per day) cannot be customized.
Day 1
2025cals, 195g protein, 134g net carbs, 64g fat 35g fiber per day
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1 serving(s) (242cal, 14p, 7c, 17f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2025cals, 176g protein, 126g net carbs, 71g fat 42g fiber per day
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 sandwich(es) (230cal, 11p, 14c, 13f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
2/3 serving(s) (370cal, 23p, 18c, 16f)
3/8 cup brown rice, cooked (86cal, 2p, 17c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
1975cals, 208g protein, 112g net carbs, 63g fat 31g fiber per day
1/2 sandwich(es) (230cal, 11p, 14c, 13f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 mug cake(s) (195cal, 31p, 2c, 6f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2000cals, 205g protein, 89g net carbs, 79g fat 27g fiber per day
1 1/2 serving(s) (570cal, 25p, 15c, 44f)
1 mug cake(s) (195cal, 31p, 2c, 6f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2050cals, 189g protein, 99g net carbs, 83g fat 34g fiber per day
1 serving(s) (234cal, 12p, 25c, 5f)
1 serving(s) (314cal, 26p, 12c, 15f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
1975cals, 184g protein, 107g net carbs, 70g fat 46g fiber per day
1 serving(s) (234cal, 12p, 25c, 5f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
1975cals, 184g protein, 107g net carbs, 70g fat 46g fiber per day
1 serving(s) (234cal, 12p, 25c, 5f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (56 items)
Beverages
Protein powder
29 scoop (1/3 cup ea) (899g)
Water
2 gallon (8026mL)
Dairy and Egg Products
Whole milk
3 cup(s) (720mL)
Eggs
4 large (200g)
Fresh mozzarella cheese
1/3 lbs (149g)
Butter
1/4 tbsp (4g)
Kefir, flavored
2 cup (480mL)
String cheese
3 stick (84g)
Fruits and Fruit Juices
Banana
2 medium (7" to 7-7/8" long) (236g)
Lemon juice
1 tsp (5mL)
Avocados
2 avocado(s) (419g)
Orange
2 orange (308g)
Fats and Oils
Oil
2 1/2 oz (80mL)
Balsamic vinaigrette
2 oz (58mL)
Ranch dressing
3 tbsp (45mL)
Salad dressing
6 tbsp (90mL)
Cereal Grains and Pasta
Seitan
5 oz (142g)
Brown rice
1/4 cup (55g)
Other
Farro
4 tbsp (52g)
Nutritional yeast
4 dash (1g)
Chickpea pasta
1 oz (28g)
Mixed greens
2 package (5.5 oz) (315g)
Calorie-free sweetener
4 tsp (14g)
Protein powder, chocolate
2 scoop (1/3 cup ea) (62g)
Coleslaw mix
5 1/2 cup (495g)
Sriracha chili sauce
1 tbsp (17g)
Tzatziki
1/8 cup(s) (28g)
Vegetables and Vegetable Products
Tomatoes
5 1/3 medium whole (2-3/5" dia) (653g)
Garlic
4 1/2 clove(s) (14g)
Onion
3/4 medium (2-1/2" dia) (80g)
Edamame, frozen, shelled
1 cup (118g)
Beets, precooked (canned or refrigerated)
4 beet(s) (200g)
Fresh parsley
4 1/2 sprigs (5g)
Spices and Herbs
Fresh basil
1/4 oz (8g)
Black pepper
1/4 tsp, ground (1g)
Salt
3 dash (2g)
Taco seasoning mix
2 tsp (6g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Legumes and Legume Products
Chickpeas, canned
1 3/4 can (784g)
Refried beans
1/3 cup (81g)
Tempeh
1 1/2 lbs (643g)
Lentils, raw
2/3 cup (128g)
Roasted peanuts
1/2 cup (73g)
Firm tofu
1 1/3 lbs (595g)
Soy sauce
1/2 tbsp (8mL)
Peanut butter
1 1/2 tbsp (24g)
Soups, Sauces, and Gravies
Pesto sauce
2 tbsp (32g)
Salsa
2 tbsp (36g)
Frank's red hot sauce
5 tbsp (74mL)
Apple cider vinegar
1 1/2 tbsp (1mL)
Hot sauce
2 tsp (10mL)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Baked Products
Bread
1/3 lbs (160g)
Baking powder
1 tsp (5g)
Sweets
Cocoa powder
4 tsp (7g)
Nut and Seed Products
Sunflower kernels
2 tbsp (24g)
breakfast 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.
3. Boiled eggs
69cal, 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.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
dinner prep - 1 days
1. Simple seitan
305cal, 38p, 17c, 10f (per meal)
2. Farro
185cal, 6p, 33c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Follow package instructions if they differ. Bring salted water to a boil. Add farro, return to a boil, then reduce heat to medium-high and cook uncovered for about 30 minutes, until soft. Drain and serve.
lunch prep - 1 days
1. Chickpea & chickpea pasta
286cal, 13p, 25c, 10f (per meal)
4 dash (1g)
1/4 tbsp (4g)
1/4 tbsp (4mL)
1 clove(s) (3g)
1/4 can (112g)
1 oz (28g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mozzarella and tomato salad
242cal, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
1 tbsp, chopped (3g)
1 tbsp (15mL)
2 oz (57g)
Recipe has been scaled from original by 0.25x. 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.
snack prep - 2 days
1. Avocado
176cal, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 2 days
1. Caprese sandwich
231cal, 11p, 14c, 13f (per meal)
1 tbsp (16g)
1 slices (28g)
1 slice(s), thick/large (1/2" thick) (27g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
3. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1 cup (118g)
2 tbsp (30mL)
4 beet(s) (200g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
dinner prep - 1 days
1. Tempeh taco salad bowl
370cal, 23p, 18c, 16f (per meal)
1/3 tsp (2mL)
1/3 cup (81g)
2 tbsp (36g)
1/3 cup (10g)
1/3 avocado(s) (67g)
2 tsp (6g)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. 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.
dinner prep - 2 days
1. Basic tempeh
295cal, 24p, 8c, 15f (per meal)
Recipe has been scaled from original by 2x. 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. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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 - 2 days
1. Kefir
150cal, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
snack prep - 2 days
1. Chocolate protein mug cake
195cal, 31p, 2c, 6f (per meal)
2 tsp (7g)
2 tsp (10mL)
1 large (50g)
2 tsp (4g)
4 dash (3g)
1 scoop (1/3 cup ea) (31g)
1
Mix all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
2
Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy. Serve.
lunch prep - 1 days
1. Buffalo tofu slaw salad
570cal, 25p, 15c, 44f (per meal)
2/3 lbs (298g)
3/4 tbsp (11mL)
3 tbsp cherry tomatoes (28g)
3 tbsp (45mL)
3 tbsp (45mL)
1 1/2 cup (135g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Season the tofu cubes with salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add the tofu and cook for 4-6 minutes, turning occasionally, until golden brown on all sides. Remove from heat and let cool slightly, then toss with hot sauce.
3
Serve the tofu over a bed of coleslaw and cherry tomatoes. Drizzle with ranch and serve.
4
Meal Prep Tip: Store the tofu and ranch separately from the coleslaw. Combine everything just before serving to keep the slaw fresh and crisp.
dinner prep - 1 days
1. Spicy sriracha peanut tofu
512cal, 30p, 16c, 36f (per meal)
3/4 tbsp (11mL)
1/4 cup(s) (59mL)
1/2 tbsp (8mL)
1 1/2 tbsp (24g)
1 tbsp (17g)
1 1/2 clove (5g)
2/3 lbs (298g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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. Brown rice
115cal, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (79mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. 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.
breakfast prep - 3 days
1. Easy chickpea salad
234cal, 12p, 25c, 5f (per meal)
1 1/2 can (672g)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
snack prep - 3 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
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. Caprese salad
178cal, 10p, 6c, 11f (per meal)
2 1/2 tsp (13mL)
1/4 cup leaves, whole (5g)
6 2/3 tbsp cherry tomatoes (62g)
3/8 package (5.5 oz) (65g)
1 1/4 oz (35g)
Recipe has been scaled from original by 0.42x. 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 - 2 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
1 clove (3g)
2 tsp (10mL)
1 tbsp (12g)
1 tsp (5mL)
2 cup (180g)
4 oz (113g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
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
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.