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 (2000cals, 134g protein, 191g net carbs, 61g fat 37g fiber per day) cannot be customized.
Day 1
2000cals, 131g protein, 241g net carbs, 38g fat 44g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 serving(s) (535cal, 28p, 80c, 4f)
1 cup(s) (97cal, 4p, 13c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1950cals, 128g protein, 210g net carbs, 46g fat 49g fiber per day
1 packet(s) (165cal, 4p, 29c, 2f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 pear(s) (113cal, 1p, 22c, 0f)
4 oz (295cal, 24p, 8c, 15f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
2 serving(s) (535cal, 28p, 80c, 4f)
1 cup(s) (97cal, 4p, 13c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2000cals, 131g protein, 188g net carbs, 69g fat 27g fiber per day
1 sandwich(es) (408cal, 23p, 27c, 21f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/4 cup (138cal, 5p, 12c, 6f)
1 container(s) (155cal, 12p, 16c, 4f)
5 1/3 tender(s) (305cal, 22p, 27c, 12f)
3 banana(s) (350cal, 4p, 72c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
1950cals, 130g protein, 172g net carbs, 68g fat 33g fiber per day
1 sandwich(es) (408cal, 23p, 27c, 21f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/4 cup (138cal, 5p, 12c, 6f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/3 serving(s) (602cal, 25p, 83c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2000cals, 131g protein, 199g net carbs, 65g fat 28g fiber per day
2 serving(s) (490cal, 24p, 38c, 27f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1/4 cup (138cal, 5p, 12c, 6f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/3 serving(s) (602cal, 25p, 83c, 13f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2025cals, 136g protein, 171g net carbs, 74g fat 35g fiber per day
1/2 serving(s) (234cal, 18p, 15c, 10f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 serving(s) (490cal, 24p, 38c, 27f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (148cal, 1p, 3c, 14f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 serving(s) (483cal, 29p, 37c, 16f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2025cals, 150g protein, 156g net carbs, 68g fat 46g fiber per day
1/2 serving(s) (234cal, 18p, 15c, 10f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 can(s) (494cal, 36p, 46c, 14f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (148cal, 1p, 3c, 14f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 serving(s) (483cal, 29p, 37c, 16f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (57 items)
Sweets
Honey
2 tsp (14g)
Sugar
2 tbsp (26g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Eggs
5 large (250g)
Mozzarella cheese, shredded
1 oz (28g)
Cheese
1 cup, shredded (113g)
Butter
2 tbsp (27g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Nonfat greek yogurt, plain
2/3 cup (198g)
String cheese
2 stick (56g)
Fruits and Fruit Juices
Pitted dates
1/2 cup (100g)
Pears
2 medium (356g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Peach
4 medium (2-2/3" dia) (600g)
Lemon juice
3 tbsp (45mL)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Fats and Oils
Oil
2 oz (62mL)
Salad dressing
2/3 cup (169mL)
Ranch dressing
4 tbsp (60mL)
Beverages
Water
17 cup(s) (4069mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Oatmeal, old-fashioned oats, rolled oats
1/2 cup (41g)
Vegetables and Vegetable Products
Frozen corn kernels
1 2/3 cup (227g)
Frozen mixed veggies
2 cup (270g)
Cauliflower
4 head small (4" dia.) (1060g)
Mushrooms
3 oz (85g)
Ketchup
4 tsp (23g)
Onion
1 1/3 small (93g)
Fresh parsley
1/3 cup chopped (20g)
Garlic
4 clove(s) (12g)
Fresh ginger
4 tbsp (24g)
Raw celery
1/2 bunch (291g)
Soups, Sauces, and Gravies
Pizza sauce
1 1/2 tbsp (24g)
Barbecue sauce
1 cup (286g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Cereal Grains and Pasta
Cornstarch
1/4 cup (36g)
Long-grain white rice
1 cup (185g)
Other
Nutritional yeast
2 1/4 oz (64g)
Mixed greens
3 package (5.5 oz) (453g)
Roasted chickpeas
3/4 cup (85g)
Meatless chik'n tenders
5 1/3 pieces (136g)
Sriracha chili sauce
1 tbsp (13g)
Protein powder, chocolate
1 scoop (1/3 cup ea) (31g)
Legumes and Legume Products
Firm tofu
1 2/3 lbs (765g)
Tempeh
4 oz (113g)
Chickpeas, canned
3 can (1269g)
Soy sauce
4 tsp (20mL)
Peanut butter
2 tbsp (32g)
Spices and Herbs
Salt
1/2 tbsp (8g)
Rosemary, dried
4 dash (1g)
Black pepper
2 dash, ground (1g)
Apple cider vinegar
2 tbsp (30g)
Curry powder
1/2 tbsp (3g)
Baked Products
Bread
2/3 lbs (320g)
Pita bread
2 pita, small (4" dia) (56g)
Nut and Seed Products
Sunflower kernels
1 3/4 oz (50g)
snack prep - 2 days
1. Dates
154cal, 1p, 34c, 0f (per meal)
4 tbsp (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
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.
3. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Tofu parmesan
349cal, 25p, 12c, 22f (per meal)
1 oz (28g)
1 1/2 tbsp (24g)
1/2 tbsp (8mL)
1/2 tbsp (4g)
1 tbsp (4g)
1/2 lbs (198g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 450°F (230°C).
2
Slice the tofu lengthwise into flat, wide planks that resemble rectangular slabs. A 14oz (397g) block of tofu will yield two 7oz (198g) planks.
3
In a shallow plate, whisk together cornstarch, nutritional yeast, and a pinch of salt and pepper. Press the tofu planks into the mixture, ensuring all sides are fully coated.
4
Heat oil in a skillet over medium-high heat. Add the tofu and cook until golden brown and crispy, about 3-4 minutes per side.
5
Transfer the tofu planks to a baking sheet. Spread pizza sauce over each plank and sprinkle with cheese.
6
Roast in the oven until the cheese is melted and slightly crispy, about 8-10 minutes. Serve.
2. Corn
231cal, 7p, 42c, 2f (per meal)
1 2/3 cup (227g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Mixed vegetables
97cal, 4p, 13c, 1f (per meal)
2 cup (270g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
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. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
408cal, 23p, 27c, 21f (per meal)
1/2 cup (15g)
2 dash (0g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Simple mixed greens salad
136cal, 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.
breakfast prep - 3 days
1. Toast with butter
227cal, 8p, 24c, 10f (per meal)
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 3 days
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Crispy chik'n tenders
305cal, 22p, 28c, 12f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
602cal, 25p, 83c, 13f (per meal)
1 1/3 small (93g)
2 2/3 tsp (13g)
1/3 cup (93g)
1 1/3 can (597g)
2/3 cup (123g)
1/3 cup chopped (20g)
2 2/3 tsp (13mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
lunch prep - 2 days
1. General tso's tofu
490cal, 24p, 38c, 27f (per meal)
2 tbsp (30mL)
4 tbsp (32g)
1 1/4 lbs (567g)
2 tbsp (30g)
2 tbsp (26g)
4 clove(s) (12g)
4 tsp (20mL)
4 tbsp (24g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the ginger, garlic, soy sauce, sugar, and apple cider vinegar. Set aside.
2
In a large bowl, combine cubed tofu, cornstarch, and some salt and pepper. Toss to coat.
3
Heat oil in a large non-stick skillet over medium-high heat. Add tofu and cook until crispy, 5-8 minutes.
4
Reduce heat to low and pour in sauce. Stir and cook until sauce thickens, about 1 minute. Serve.
2. White rice
110cal, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 2 days
1. Chocolate peanut butter protein oats
234cal, 18p, 15c, 10f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (16g)
1/2 cup(s) (119mL)
4 tbsp (20g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook oats and water according to the package.
2
When done, mix in the protein powder and peanut butter.
3
Serve.
dinner prep - 2 days
1. Curried chickpea salad
483cal, 29p, 37c, 16f (per meal)
3 oz (85g)
3 tbsp (36g)
3 stalk, small (5" long) (51g)
1/2 tbsp (3g)
6 tbsp (105g)
3 tbsp (45mL)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
2. Pita bread
78cal, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
snack prep - 2 days
1. Celery and ranch
148cal, 1p, 3c, 14f (per meal)
4 tbsp (60mL)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with ranch to dip into.
3. Grapefruit
59cal, 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)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
494cal, 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.
