2000 calorie vegetarian meal plan
In just a few clicks, generate your own 2000 calorie 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, 139g protein, 136g net carbs, 87g fat, 29g fiber per day) cannot be customized.
Day 1
2025cal, 178g protein, 96g net carbs, 91g fat, 30g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 can(s) (494cal, 36p, 46c, 14f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1975cal, 126g protein, 143g net carbs, 83g fat, 38g fiber
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (639cal, 23p, 54c, 28f)
2 serving(s) (383cal, 20p, 47c, 9f)
1 container(s) (181cal, 8p, 32c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2025cal, 128g protein, 161g net carbs, 82g fat, 30g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
4 cracker(s) (68cal, 1p, 9c, 3f)
1 serving(s) (110cal, 3p, 22c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 oz (443cal, 36p, 12c, 23f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1950cal, 126g protein, 153g net carbs, 79g fat, 30g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (362cal, 10p, 51c, 10f)
2 serving(s) (242cal, 8p, 12c, 17f)
4 cracker(s) (68cal, 1p, 9c, 3f)
1 serving(s) (110cal, 3p, 22c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 oz (443cal, 36p, 12c, 23f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2000cal, 146g protein, 139g net carbs, 84g fat, 28g fiber
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 sandwich(es) (271cal, 13p, 13c, 18f)
1 serving(s) (235cal, 3p, 7c, 18f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3/4 serving(s) (198cal, 23p, 16c, 4f)
11 nuggets (607cal, 34p, 57c, 25f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1975cal, 134g protein, 129g net carbs, 94g fat, 22g fiber
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
2 serving(s) (242cal, 8p, 12c, 17f)
3/4 serving(s) (198cal, 23p, 16c, 4f)
8 oz (342cal, 18p, 5c, 28f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
1975cal, 134g protein, 129g net carbs, 94g fat, 22g fiber
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 cup(s) (52cal, 1p, 8c, 0f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
2 serving(s) (242cal, 8p, 12c, 17f)
3/4 serving(s) (198cal, 23p, 16c, 4f)
8 oz (342cal, 18p, 5c, 28f)
1 1/4 serving(s) (208cal, 4p, 8c, 16f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (63 items)
Spices and Herbs
Salt
1/2 oz (13g)
Rosemary, dried
1 dash (0g)
Paprika
1/2 g (1g)
Garlic powder
2 tsp (7g)
Black pepper
10 1/2 g (10g)
Ground cumin
4 dash (1g)
Curry powder
3 dash (1g)
Dill weed, fresh
3 tbsp, chopped (5g)
Red wine vinegar
6 tbsp (90mL)
Yellow mustard
1 dash or 1 packet (1g)
Oregano, dried
1 1/4 tsp, ground (2g)
Beverages
Water
15 cup(s) (3579mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Legumes and Legume Products
Lentils, raw
9 1/4 tbsp (112g)
Black beans
3/8 can(s) (165g)
Tempeh
3/4 lbs (340g)
Kidney beans
1/4 can (112g)
Firm tofu
1 lbs (454g)
Other
Vegan sausage
2 sausage (200g)
Italian seasoning
2 dash (1g)
Vegan chik'n nuggets
11 nuggets (237g)
Vegan meatballs, frozen
3 meatball(s) (90g)
Fats and Oils
Oil
6 tbsp (88mL)
Olive oil
2 1/2 oz (77mL)
Mayonnaise
1 tbsp (15mL)
Dairy and Egg Products
Eggs
7 medium (301g)
String cheese
2 stick (56g)
Whole milk
2 3/4 cup (660mL)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Cheese
3 tbsp, shredded (21g)
Butter
1/3 stick (34g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Feta cheese
3/4 cup, crumbled (113g)
Lowfat greek yogurt
2 1/4 cup (630g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (528g)
Lemon juice
1 tsp (5mL)
Lime juice
2 1/2 tbsp (38mL)
Strawberries
3 cup, whole (432g)
Vegetables and Vegetable Products
Tomatoes
3 3/4 medium whole (2-3/5" dia) (460g)
Garlic
3 1/4 clove(s) (10g)
Onion
1 medium (2-1/2" dia) (113g)
Mushrooms
2 cup, pieces or slices (140g)
Cucumber
5 1/4 cucumber (8-1/4") (1580g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Ketchup
2 3/4 tbsp (47g)
Zucchini
2 1/2 medium (490g)
Nut and Seed Products
Walnuts
4 tbsp, shelled (25g)
Almonds
1/2 cup, whole (72g)
Coconut milk, canned
2/3 cup (166mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Vegetable broth
2 cup(s) (mL)
Salsa
3 tbsp (49g)
Pasta sauce
1/4 jar (24 oz) (168g)
Cereal Grains and Pasta
Quinoa, uncooked
2 3/4 tbsp (28g)
Long-grain white rice
6 tbsp (69g)
Uncooked dry pasta
4 oz (114g)
Baked Products
Flour tortillas
1 1/2 tortilla (approx 7-8" dia) (74g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Crackers
8 crackers (28g)
Naan bread
1/2 piece (45g)
Bread
5 1/2 slice (176g)
Snacks
Pretzels, hard, salted
2 oz (57g)
Sweets
Honey
4 tsp (28g)
dinner prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Basic scrambled eggs
190 cals, 15p, 1c, 14f (per meal)
Recipe has been scaled from original by 0.67x. 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.
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.
3. Avocado
175 cals, 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.
snack prep - 2 days
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Mushroom quinoa lentil soup
385 cals, 20p, 47c, 9f (per meal)
1 tsp (5mL)
4 tbsp (60mL)
1 dash (0g)
2 dash (1g)
1 1/2 clove(s) (5g)
1 dash (0g)
1/2 small (35g)
2 1/2 tbsp (32g)
2 1/2 tbsp (28g)
2 cup, pieces or slices (140g)
2 cup(s) (mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a saucepan over medium heat, saute onions and garlic in oil until soft, a few minutes.
2
Add in mushrooms and spices and stir, cooking for a minute or two.
3
Add all remaining ingredients and bring to a simmer. Cook uncovered for about 20-25 minutes or until quinoa and lentils are soft. Serve.
lunch prep - 1 days
1. Black bean quesadillas
640 cals, 23p, 54c, 28f (per meal)
3 tbsp, shredded (21g)
3/8 avocado(s) (75g)
1 1/2 tortilla (approx 7-8" dia) (74g)
3 tbsp (49g)
3/8 can(s) (165g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
breakfast prep - 2 days
1. Medium toasted bagel with butter
195 cals, 6p, 27c, 7f (per meal)
snack prep - 2 days
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. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. 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. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Dal with rice
540 cals, 17p, 50c, 27f (per meal)
4 tbsp (48g)
1/2 cup (120mL)
1/4 cup(s) (59mL)
1/4 small (18g)
1/2 tsp (3mL)
1 clove(s) (3g)
2 dash (1g)
4 dash (1g)
3 dash (1g)
2 tbsp (23g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
In a saucepan, add the water and coconut milk and bring to a simmer. Add the lentils and let cook for 20 minutes, covered. Add more water if needed.
3
Meanwhile, in a skillet, heat the oil and add in the oil and garlic and cook until soft. Add in the spices and stir for a minute or two. Set aside.
4
When lentils are done, add in onion mixture and stir until well-combined.
5
Serve over rice.
lunch prep - 1 days
1. Belizean rice & beans
360 cals, 10p, 51c, 10f (per meal)
3/4 clove(s) (2g)
1/8 medium (2-1/2" dia) (14g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
4 tbsp (46g)
1/6 cup(s) (44mL)
1/4 can (112g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
2. Greek cucumber &feta salad
240 cals, 8p, 12c, 17f (per meal)
1 cucumber (8-1/4") (301g)
1 tbsp, chopped (2g)
1 dash (0g)
4 tbsp, crumbled (38g)
2 tbsp (30mL)
2 tsp (10mL)
1 dash (0g)
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
breakfast prep - 3 days
1. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
dinner prep - 1 days
1. Chik'n nuggets
605 cals, 34p, 57c, 25f (per meal)
Recipe has been scaled from original by 2.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Egg salad sandwich
270 cals, 13p, 13c, 18f (per meal)
1 1/2 medium (66g)
1 tbsp (15mL)
1/8 small (9g)
1/2 dash (0g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1 dash or 1 packet (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
3. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 3 days
1. Yogurt and cucumber
200 cals, 23p, 16c, 4f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
lunch prep - 2 days
1. Spaghetti and meatless meatballs
330 cals, 16p, 50c, 5f (per meal)
3 meatball(s) (90g)
4 oz (114g)
1/4 jar (24 oz) (168g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Greek cucumber &feta salad
240 cals, 8p, 12c, 17f (per meal)
2 cucumber (8-1/4") (602g)
2 tbsp, chopped (3g)
2 dash (0g)
1/2 cup, crumbled (75g)
4 tbsp (60mL)
4 tsp (20mL)
2 dash (1g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
dinner 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.
3. Pan roasted zucchini
210 cals, 4p, 8c, 16f (per meal)
2 1/2 medium (490g)
1 1/4 tbsp, ground (9g)
1 1/4 tsp, ground (2g)
1 1/4 tsp (4g)
1 1/4 tsp (8g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.