vegetarian meal plan with over 200g protein
In just a few clicks, generate your own vegetarian meal plan with over 200g protein 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 (2425cals, 209g protein, 178g net carbs, 79g fat 43g fiber per day) cannot be customized.
Day 1
2450cals, 218g protein, 157g net carbs, 93g fat 28g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/3 serving(s) (451cal, 24p, 61c, 10f)
1 serving(s) (242cal, 14p, 7c, 17f)
1/2 serving(s) (164cal, 6p, 23c, 4f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 serving(s) (359cal, 27p, 16c, 18f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2450cals, 201g protein, 141g net carbs, 105g fat 35g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (466cal, 15p, 27c, 29f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 serving(s) (164cal, 6p, 23c, 4f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 serving(s) (359cal, 27p, 16c, 18f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2475cals, 206g protein, 179g net carbs, 86g fat 39g fiber per day
1 toast(s) (275cal, 14p, 16c, 16f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
4 lettuce wrap(s) (329cal, 26p, 26c, 9f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2425cals, 207g protein, 166g net carbs, 93g fat 26g fiber per day
1 toast(s) (275cal, 14p, 16c, 16f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 wrap(s) (393cal, 18p, 26c, 23f)
1 container (131cal, 14p, 13c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2400cals, 205g protein, 229g net carbs, 42g fat 71g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
2/3 serving(s) (145cal, 4p, 25c, 2f)
2 carrot(s) (54cal, 1p, 8c, 0f)
2 serving(s) (535cal, 28p, 80c, 4f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 1/3 serving(s) (514cal, 30p, 51c, 7f)
2 cup(s) (110cal, 2p, 9c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2425cals, 209g protein, 223g net carbs, 53g fat 59g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
2/3 serving(s) (145cal, 4p, 25c, 2f)
2 carrot(s) (54cal, 1p, 8c, 0f)
2 serving(s) (535cal, 28p, 80c, 4f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 1/2 serving(s) (560cal, 24p, 50c, 19f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2375cals, 216g protein, 153g net carbs, 80g fat 41g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
2/3 serving(s) (145cal, 4p, 25c, 2f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
2 serving(s) (121cal, 2p, 5c, 9f)
1 1/2 serving(s) (560cal, 24p, 50c, 19f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2ff)
Grocery List (65 items)
Breakfast Cereals
Quick oats
1 1/2 cup (120g)
Dairy and Egg Products
Whole milk
4 cup(s) (982mL)
Parmesan cheese
1/3 cup (27g)
Eggs
18 large (900g)
Part-skim ricotta cheese
1/3 cup (83g)
Fresh mozzarella cheese
2 oz (57g)
Butter
1 tbsp (14g)
Sour cream
2 tbsp (24g)
Spices and Herbs
Cinnamon
1 tbsp (8g)
Black pepper
1/8 oz (2g)
Salt
1/2 tbsp (10g)
Fresh basil
1 tbsp, chopped (3g)
Turmeric, ground
4 dash (2g)
Ground cumin
1/3 oz (10g)
Paprika
1 tbsp (7g)
Sweets
Sugar
3 tbsp (39g)
Fruits and Fruit Juices
Grapefruit
3 1/2 large (approx 4-1/2" dia) (1162g)
Avocados
1/2 avocado(s) (101g)
Lemon juice
1 tbsp (15mL)
Banana
1 medium (7" to 7-7/8" long) (118g)
Fruit juice
24 fl oz (720mL)
Vegetables and Vegetable Products
Garlic
4 1/4 clove(s) (13g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (446g)
Fresh spinach
1 1/2 10oz package (438g)
Frozen chopped spinach
1/3 10 oz package (95g)
Romaine lettuce
8 leaf inner (48g)
Bell pepper
2 1/2 large (394g)
Broccoli
2 cup chopped (182g)
Carrots
8 medium (488g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Onion
3 medium (2-1/2" dia) (314g)
Cauliflower
4 head small (4" dia.) (1060g)
Kale leaves
4 cup, chopped (160g)
Tomato paste
3 tbsp (48g)
Green pepper
4 tsp, chopped (12g)
Fats and Oils
Olive oil
1 oz (30mL)
Balsamic vinaigrette
1 tbsp (14mL)
Salad dressing
4 tbsp (60mL)
Oil
2 2/3 oz (80mL)
Caesar salad dressing
1 tbsp (15g)
Cereal Grains and Pasta
Uncooked dry pasta
2 2/3 oz (76g)
Seitan
2/3 lbs (321g)
Brown rice
1/2 cup (95g)
Beverages
Water
2 1/3 gallon (8832mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Other
Nutritional yeast
2 oz (63g)
Coleslaw mix
1 cup (90g)
Guacamole, store-bought
4 tbsp (62g)
Italian seasoning
1 tsp (4g)
Vegan sausage
2 sausage (200g)
Cottage cheese & fruit cup
1 container (170g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Vegetable broth
1 cup(s) (mL)
Barbecue sauce
9 fl oz (320g)
Salsa
1/2 cup (130g)
Nut and Seed Products
Roasted cashews
3/4 cup, halves and whole (103g)
Coconut milk, canned
2 3/4 oz (83mL)
Legumes and Legume Products
Chickpeas, canned
2 can (912g)
Roasted peanuts
1/2 cup (73g)
Tempeh
4 oz (113g)
Firm tofu
1/2 lbs (227g)
Lentils, raw
1/3 cup (64g)
Black beans
1 can(s) (439g)
Baked Products
Bread
5 slice (160g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
snack prep - 2 days
1. Simple cinnamon oatmeal with milk
164cal, 6p, 23c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
249cal, 18p, 4c, 17f (per meal)
4 dash (1g)
4 tbsp cherry tomatoes (37g)
2 tbsp (10g)
2 cup(s) (60g)
1 tsp (5mL)
2 large (100g)
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
2. 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. Pasta with spinach and ricotta
451cal, 24p, 61c, 10f (per meal)
2 dash, ground (1g)
2/3 dash (0g)
1 tbsp (5g)
1/3 cup (83g)
2/3 clove(s) (2g)
1/3 10 oz package (95g)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to directions on package; drain.
2
While pasta cooks, coat skillet with cooking spray. Over medium-low heat, add the spinach and garlic. Cook for about 5 minutes, stirring frequently.
3
Stir in the ricotta cheese, half of the parmesan cheese, salt, pepper, and just enough water to make it creamy.
4
Add cooked pasta to the skillet and stir.
5
Serve and top with remaining parmesan cheese.
2. Simple mozzarella and tomato salad
242cal, 14p, 7c, 17f (per meal)
1 tbsp, chopped (3g)
1 tbsp (15mL)
2 oz (57g)
3/4 large whole (3" dia) (137g)
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.
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
dinner prep - 2 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
3. Chunky canned soup (non-creamy)
124cal, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Lemon cream chickpeas
466cal, 15p, 27c, 29f (per meal)
1 cup(s) (240g)
1/2 tbsp (8mL)
1 clove(s) (3g)
1 tbsp (15mL)
1 oz (28g)
1/6 cup(s) (mL)
2 3/4 oz (83mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a large non-stick skillet over medium-high heat. Add the garlic and cook until fragrant, about 1 minute.
2
Stir in the vegetable broth, coconut milk, chickpeas, spinach, and some salt.
3
Bring the mixture to a simmer, then reduce the heat to medium. Cook until the spinach has wilted and the sauce has thickened, about 5-7 minutes.
4
Turn off the heat, stir in the lemon juice, and season with salt and pepper to taste. Serve.
3. 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.
lunch prep - 1 days
1. Bbq tempeh lettuce wrap
329cal, 26p, 26c, 9f (per meal)
4 leaf inner (24g)
4 oz (113g)
2 tbsp (34g)
1 cup (90g)
1/2 tsp (3mL)
1/2 small (37g)
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. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
breakfast prep - 2 days
1. Scrambled tofu on guac toast
275cal, 14p, 16c, 16f (per meal)
2 tbsp (31g)
4 oz (113g)
1 tsp (5mL)
2 dash (1g)
1 slice (32g)
1
Heat oil in a skillet over medium heat.
2
Using hands, crumble tofu into skillet and season with turmeric (and salt/pepper to taste). Stir frequently for about 5-10 minutes until tofu is cooked.
3
Spread guacamole on toast and top with the scrambled tofu.
snack prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
3. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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)
dinner prep - 2 days
1. Vegan sausage & veggie sheet pan
480cal, 33p, 31c, 22f (per meal)
1 tsp (4g)
4 tsp (20mL)
2 cup chopped (182g)
2 medium (122g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 sausage (200g)
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
lunch prep - 1 days
1. Caesar salad wrap
393cal, 18p, 26c, 23f (per meal)
1 tbsp (15g)
1 tortilla (approx 7-8" dia) (49g)
2 large (100g)
1 tbsp, chopped (10g)
1/2 tbsp (3g)
4 leaf inner (24g)
1/2 plum tomato (31g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toss romaine, onion, cheese and dressing to coat.
2
Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.
3
Fold up one end of tortilla about 1 inch over filling; fold right and left sides over folded end, overlapping. Secure with toothpick if necessary.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Veggie mason jar omelet
155cal, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
2. Carrot sticks
54cal, 1p, 8c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Simple cinnamon oatmeal with water
145cal, 4p, 25c, 2f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
lunch 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. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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. Black bean and salsa soup
514cal, 30p, 52c, 7f (per meal)
2 tbsp (24g)
4 dash (1g)
1/2 cup (130g)
1 can(s) (439g)
3/4 cup(s) (mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Simple kale salad
110cal, 2p, 9c, 7f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 2 days
1. Spanish chickpeas
560cal, 24p, 50c, 19f (per meal)
1 1/2 tbsp (9g)
1 tbsp (7g)
1 1/2 tbsp (23mL)
1 1/2 cup(s) (356mL)
6 oz (170g)
1 1/2 can (672g)
3 tbsp (48g)
1 1/2 large (246g)
1 1/2 large (225g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash, ground (1g)
2/3 cup(s) (158mL)
2 dash (1g)
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
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.
snack prep - 2 days
1. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
2. 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. Garlic pepper seitan
456cal, 41p, 22c, 22f (per meal)
2/3 dash (0g)
2 tsp (10mL)
1 1/3 dash, ground (0g)
1/3 lbs (151g)
4 tsp, chopped (12g)
1 2/3 clove(s) (5g)
2 2/3 tbsp, chopped (27g)
4 tsp (20mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Sauteed Kale
121cal, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.