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 (2350cal, 211g protein, 179g net carbs, 72g fat, 38g fiber per day) cannot be customized.
Day 1
2325cal, 203g protein, 152g net carbs, 86g fat, 33g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
2/3 serving(s) (340cal, 12p, 63c, 2f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
2 serving(s) (242cal, 8p, 12c, 17f)
6 oz (443cal, 36p, 12c, 23f)
2 serving(s) (281cal, 18p, 19c, 14f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2325cal, 203g protein, 152g net carbs, 86g fat, 33g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
2/3 serving(s) (340cal, 12p, 63c, 2f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
2 serving(s) (242cal, 8p, 12c, 17f)
6 oz (443cal, 36p, 12c, 23f)
2 serving(s) (281cal, 18p, 19c, 14f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2400cal, 214g protein, 160g net carbs, 89g fat, 27g fiber
5 mini muffin(s) (280cal, 22p, 2c, 21f)
1 clementine(s) (39cal, 1p, 8c, 0f)
6 oz (257cal, 13p, 4c, 21f)
1/2 serving(s) (70cal, 4p, 5c, 4f)
1 1/3 serving(s) (333cal, 5p, 46c, 13f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (273cal, 13p, 28c, 7f)
2 container(s) (310cal, 25p, 33c, 8f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2350cal, 212g protein, 191g net carbs, 71g fat, 28g fiber
5 mini muffin(s) (280cal, 22p, 2c, 21f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 serving(s) (499cal, 18p, 60c, 19f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (273cal, 13p, 28c, 7f)
2 container(s) (310cal, 25p, 33c, 8f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2375cal, 216g protein, 207g net carbs, 56g fat, 48g fiber
1 serving(s) (442cal, 23p, 66c, 7f)
2 serving(s) (242cal, 8p, 12c, 17f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (537cal, 35p, 64c, 6f)
1 cup(s) (55cal, 1p, 5c, 3f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2350cal, 202g protein, 219g net carbs, 53g fat, 49g fiber
1 serving(s) (442cal, 23p, 66c, 7f)
2 serving(s) (242cal, 8p, 12c, 17f)
1 serving(s) (217cal, 6p, 37c, 3f)
1 serving(s) (537cal, 35p, 64c, 6f)
1 cup(s) (55cal, 1p, 5c, 3f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2375cal, 228g protein, 176g net carbs, 64g fat, 47g fiber
1 1/2 serving(s) (483cal, 29p, 37c, 16f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1 serving(s) (217cal, 6p, 37c, 3f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 serving(s) (70cal, 4p, 5c, 4f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (64 items)
Fats and Oils
Oil
5 tbsp (73mL)
Olive oil
2 1/2 oz (77mL)
Salad dressing
2 tbsp (30mL)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Firm tofu
19 1/3 oz (548g)
Chickpeas, canned
1 3/4 can (784g)
Hummus
1 cup (225g)
Extra firm tofu
1/2 cup (126g)
Dry kidney beans
1/3 cup (61g)
Dry white beans
1/3 cup (67g)
Lentils, raw
1/3 cup (64g)
Spices and Herbs
Red wine vinegar
1/4 lbs (133mL)
Dried dill weed
2 1/2 tsp (3g)
Salt
1/4 oz (8g)
Black pepper
2 1/2 g (3g)
Dill weed, fresh
4 tbsp, chopped (6g)
Chili powder
2 tbsp (16g)
Garlic powder
1 1/2 dash (1g)
Onion powder
1/3 tsp (1g)
Basil, dried
1 tsp, ground (1g)
Cinnamon
2 tsp (5g)
Curry powder
1/4 tbsp (2g)
Fruits and Fruit Juices
Lemon juice
2 3/4 tbsp (41mL)
Grapes
2 2/3 cup (245g)
Clementines
5 fruit (370g)
Fruit juice
8 fl oz (240mL)
Dairy and Egg Products
Nonfat greek yogurt, plain
2 1/2 container (403g)
Eggs
7 large (350g)
Whole milk
1 1/3 cup (319mL)
Feta cheese
1 cup, crumbled (150g)
Butter
1 tbsp (14g)
Cheddar cheese
1/2 cup, shredded (53g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
String cheese
3 stick (84g)
Vegetables and Vegetable Products
Red onion
5/8 medium (2-1/2" dia) (69g)
Cucumber
6 1/2 cucumber (8-1/4") (1957g)
Kale leaves
7 1/2 cup, chopped (300g)
Garlic
3 clove(s) (9g)
Tomatoes
4 cup, chopped (720g)
Green pepper
1/3 cup, chopped (50g)
Red bell pepper
1/3 cup, chopped (50g)
Onion
1/3 medium (2-1/2" dia) (37g)
Mushrooms
2/3 cup, chopped (47g)
Fresh green beans
1/3 cup 1/2" pieces (33g)
Raw celery
1/8 bunch (59g)
Frozen broccoli
1/2 package (142g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Beverages
Water
2 1/2 gallon (9139mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Almond milk, unsweetened
4 tbsp (60mL)
Cereal Grains and Pasta
Uncooked dry pasta
3/4 lbs (323g)
Brown rice
1/2 cup (106g)
Long-grain white rice
1/3 cup (62g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (224g)
Vegetable broth
4 cup(s) (mL)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (46g)
Roasted cashews
4 tbsp, halves and whole (34g)
Other
Protein bar (20g protein)
3 bar (150g)
Curry sauce
1/3 jar (15 oz) (142g)
Mixed greens
1 1/2 oz (43g)
Vegan sausage
2 sausage (200g)
Baked Products
Bread
6 slice (192g)
Sweets
Sugar
2 tbsp (26g)
Breakfast Cereals
Quick oats
1 cup (80g)
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. Simple Greek cucumber salad
280 cals, 18p, 19c, 14f (per meal)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
breakfast prep - 2 days
1. Kale & eggs
95 cals, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Sauteed Kale
90 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. 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.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
lunch prep - 2 days
1. Pasta with store-bought sauce
340 cals, 12p, 63c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
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.
3. Brown rice
75 cals, 2p, 16c, 1f (per meal)
1/4 cup (42g)
1 1/3 dash (1g)
1/2 cup(s) (105mL)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.22x. 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
lunch prep - 1 days
1. Basic tofu
255 cals, 13p, 4c, 21f (per meal)
Recipe has been scaled from original by 1.5x. 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.
2. Buttery brown rice
335 cals, 5p, 46c, 13f (per meal)
1 tbsp (14g)
1/3 cup (63g)
2 dash (1g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
3. Simple Greek cucumber salad
70 cals, 5p, 5c, 4f (per meal)
1/4 tbsp (4mL)
1/4 tsp (1mL)
2 dash (0g)
3/8 tsp (2mL)
2 tbsp (35g)
1/8 medium (2-1/2" dia) (7g)
1/4 cucumber (8-1/4") (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
breakfast prep - 2 days
1. Egg & cheese mini muffin
280 cals, 22p, 2c, 21f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
dinner prep - 2 days
1. Chickpea & kale soup
275 cals, 13p, 28c, 7f (per meal)
1 tsp (5mL)
2 clove(s) (6g)
4 cup(s) (mL)
2 cup, chopped (80g)
1 can (448g)
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.
3. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
snack prep - 3 days
lunch prep - 1 days
1. Tofu curry with rice
500 cals, 18p, 60c, 19f (per meal)
1/3 jar (15 oz) (142g)
1/4 tbsp (3mL)
1/3 lbs (151g)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
Drain and rinse tofu. Pat dry and press gently to get any extra liquid.
3
Cube tofu into rough, bite-sized chunks.
4
Heat oil in skillet over high heat. Add tofu and do not stir until the bottoms are browned, about 5 minutes.
5
Then gently stir and continue cooking tofu until all sides are browned.
6
Pour in curry sauce. Bring to a simmer and cook until heated through.
7
Serve tofu curry over rice.
breakfast prep - 3 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
dinner prep - 2 days
1. Vegan chunky chili
535 cals, 35p, 64c, 6f (per meal)
1/2 cup (126g)
2 tbsp (16g)
1 1/3 dash (1g)
4 cup, chopped (720g)
4 cup(s) (948mL)
1/3 cup, chopped (50g)
1/3 cup, chopped (50g)
1/3 medium (2-1/2" dia) (37g)
4 dash (3g)
4 dash, ground (1g)
1/3 cup (61g)
1/3 cup (67g)
1/3 cup (64g)
2/3 cup, chopped (47g)
1/3 cup 1/2" pieces (33g)
1/3 cup chopped (34g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender.
2
Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down.
3
Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste. Simmer for 2 to 3 hours, or until desired consistency is reached.
2. Simple kale salad
55 cals, 1p, 5c, 3f (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.
lunch prep - 2 days
1. Tofu alfredo pasta with broccoli
440 cals, 23p, 66c, 7f (per meal)
6 oz (171g)
1/2 package (16 oz) (227g)
1/2 package (142g)
1 clove(s) (3g)
1/4 dash (0g)
4 tbsp (60mL)
1 tsp, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
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.
snack prep - 2 days
1. Simple cinnamon oatmeal with water
215 cals, 6p, 37c, 3f (per meal)
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 - 1 days
1. Curried chickpea salad
485 cals, 29p, 37c, 16f (per meal)
1 1/2 oz (43g)
1 1/2 tbsp (18g)
1 1/2 stalk, small (5" long) (26g)
1/4 tbsp (2g)
3 tbsp (53g)
1 1/2 tbsp (23mL)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. 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.
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. Mashed sweet potatoes
90 cals, 2p, 18c, 0f (per meal)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Simple Greek cucumber salad
70 cals, 5p, 5c, 4f (per meal)
1/4 tbsp (4mL)
1/4 tsp (1mL)
2 dash (0g)
3/8 tsp (2mL)
2 tbsp (35g)
1/8 medium (2-1/2" dia) (7g)
1/4 cucumber (8-1/4") (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.