2100 calorie high protein vegetarian meal plan
Table of Contents
Overview
This 2100-calorie vegetarian high-protein meal plan is designed to make hitting elevated protein targets simple while keeping meals plant-forward and varied. The pre-made weekly plan averages about 185–190 g of protein per day (with balanced carbs, fats, and fiber) and includes a full grocery list, step-by-step recipes, and recommended protein supplements so you can follow a complete nutrition plan with minimal guesswork. Whether you want a ready-to-use weekly plan or a template to tweak, this diet plan supports consistent daily macros and straightforward meal prep.
There are two ways to use this nutrition plan: Option 1 is the customizable generator, which creates a weekly plan you can swap, randomize, and personalize (choose different recipes, change portioning, or adjust meals). Option 2 is the pre-made PDF: a locked 7-day sample that you can download and print immediately (2100 kcal, ~189 g protein, ~142 g net carbs, ~75 g fat, ~26 g fiber per day). Both approaches include an itemized grocery list and easy-to-follow recipes and prep instructions, so you can use the weekly plan as a flexible template or a turnkey diet plan depending on your needs.
Following this high-protein vegetarian meal plan can help increase satiety, support muscle maintenance and recovery (especially when combined with resistance training), stabilize energy across the day, and promote healthier body composition over time. The higher protein and moderate fiber content also support appetite control and digestive health, while the structured weekly plan makes portioning and consistency easier — outcomes that commonly lead to improved lean mass retention, reduced cravings, and progress toward fat-loss or muscle-building goals depending on your activity level and overall calorie balance.
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 (2100cals, 189g protein, 142g net carbs, 75g fat 26g fiber per day) cannot be customized.
Day 1
2125cals, 185g protein, 185g net carbs, 60g fat 25g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 sandwich(es) (382cal, 12p, 55c, 11f)
2 cup(s) (229cal, 3p, 51c, 1f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 container (139cal, 20p, 8c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2150cals, 185g protein, 177g net carbs, 64g fat 33g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 sandwich(es) (485cal, 16p, 53c, 19f)
1 container(s) (155cal, 12p, 16c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (431cal, 30p, 35c, 14f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
2175cals, 187g protein, 172g net carbs, 67g fat 30g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 cup(s) (115cal, 2p, 25c, 1f)
11 nuggets (607cal, 34p, 57c, 25f)
1 serving(s) (431cal, 30p, 35c, 14f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2075cals, 187g protein, 157g net carbs, 68g fat 24g fiber per day
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 serving(s) (266cal, 15p, 3c, 19f)
2 container (261cal, 28p, 26c, 5f)
2 taco(s) (370cal, 19p, 30c, 17f)
2/3 serving(s) (191cal, 6p, 39c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2050cals, 196g protein, 106g net carbs, 82g fat 23g fiber per day
3/4 serving(s) (156cal, 4p, 25c, 2f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 serving(s) (266cal, 15p, 3c, 19f)
2 container (261cal, 28p, 26c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2125cals, 193g protein, 102g net carbs, 93g fat 25g fiber per day
3/4 serving(s) (156cal, 4p, 25c, 2f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 sandwich(es) (461cal, 22p, 28c, 27f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 serving(s) (82cal, 3p, 7c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2100cals, 190g protein, 99g net carbs, 93g fat 23g fiber per day
3/4 serving(s) (156cal, 4p, 25c, 2f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 sandwich(es) (461cal, 22p, 28c, 27f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 serving(s) (82cal, 3p, 7c, 3f)
2/3 serving(s) (417cal, 25p, 22c, 24f)
1 serving(s) (68cal, 1p, 4c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (64 items)
Fruits and Fruit Juices
Blueberries
1 1/2 cup (231g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Fruit juice
32 fl oz (960mL)
Avocados
1 avocado(s) (184g)
Dairy and Egg Products
Eggs
16 large (800g)
String cheese
2 stick (56g)
Butter
2 tsp (9g)
Mexican blend cheese
2 2/3 oz (76g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Nonfat greek yogurt, plain
4 tsp (23g)
Fresh mozzarella cheese
4 slices (113g)
Whole milk
1 cup (240mL)
Baked Products
Bread
17 oz (480g)
Naan bread
1 piece (90g)
Corn tortillas
2 tortilla, medium (approx 6" dia) (52g)
Fats and Oils
Oil
2 oz (58mL)
Salad dressing
4 tbsp (60mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Sweets
Jelly
2 tbsp (42g)
Maple syrup
3/4 tbsp (11mL)
Sugar
1/2 tbsp (7g)
Legumes and Legume Products
Peanut butter
4 tbsp (67g)
Vegetarian burger crumbles
1/3 package (12 oz) (113g)
White beans, canned
1/3 can(s) (146g)
Chili beans
1/3 can (~16 oz) (149g)
Hummus
3/4 cup (173g)
Firm tofu
1 1/3 lbs (586g)
Soy sauce
1/4 oz (6mL)
Lentils, raw
1/2 cup (96g)
Beverages
Water
2 gallon (7603mL)
Protein powder
29 scoop (1/3 cup ea) (899g)
Cereal Grains and Pasta
Seitan
5 2/3 oz (161g)
Vegetables and Vegetable Products
Fresh spinach
3/8 10oz package (117g)
Tomatoes
1 3/4 medium whole (2-3/5" dia) (210g)
Onion
3/8 medium (2-1/2" dia) (42g)
Ketchup
2 3/4 tbsp (47g)
Fresh ginger
4 g (4g)
Garlic
5/6 clove(s) (3g)
Baby carrots
16 medium (160g)
Green onions
2/3 medium (4-1/8" long) (10g)
Other
Nutritional yeast
1 tsp (1g)
Mixed greens
4 1/3 cup (130g)
Protein greek yogurt, flavored
1 container (150g)
Ranch dressing mix
1/3 packet (1 oz) (9g)
Diced tomatoes
1/3 28oz can (265g)
Vegan chik'n nuggets
11 nuggets (237g)
Guacamole, store-bought
2 tbsp (31g)
Coleslaw mix
1 1/3 oz (38g)
Sesame oil
1 tsp (5mL)
Sriracha chili sauce
1/6 tbsp (2g)
Cottage cheese & fruit cup
4 container (680g)
Curry paste
1 1/2 dash (1g)
Spices and Herbs
Taco seasoning mix
1/3 packet (12g)
Garlic powder
1/4 tbsp (2g)
Vanilla extract
3/4 tbsp (11mL)
Salt
1 dash (1g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Coconut milk, canned
1/6 can (77mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/3 pouch (~5.6 oz) (53g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 cup(s) (91g)
Soups, Sauces, and Gravies
Pesto sauce
4 tbsp (64g)
Oyster sauce
3/4 dash (1g)
Chili garlic sauce
3/4 dash (1g)
snack prep - 2 days
1. 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.
3. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
breakfast prep - 2 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
3. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Peanut butter and jelly sandwich
382cal, 12p, 55c, 11f (per meal)
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
dinner prep - 1 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
3 oz (85g)
2 cup(s) (60g)
6 cherry tomatoes (102g)
1/4 avocado(s) (50g)
1 tbsp (15mL)
1 tsp (1g)
1 tsp (5mL)
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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Simple vegetarian chili
431cal, 30p, 35c, 14f (per meal)
2 2/3 oz (76g)
1/3 packet (1 oz) (9g)
1/3 package (12 oz) (113g)
1/3 can(s) (146g)
1/3 packet (12g)
1/3 can (~16 oz) (149g)
1/3 28oz can (265g)
1/3 small (23g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix the tomatoes, onion, white beans, chili beans, taco seasoning mix, and ranch dressing mix in a large pot over medium heat. Bring to a boil.
2
Reduce heat to low, mix in the burger crumbles, and continue cooking until heated through.
3
Top with cheese to serve.
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
485cal, 16p, 53c, 19f (per meal)
1 spray(s) , about 1/3 second each (0g)
2 tbsp (32g)
1 medium (7" to 7-7/8" long) (118g)
2 slice (64g)
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Chik'n nuggets
607cal, 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.
breakfast prep - 2 days
1. Egg & guac sandwich
191cal, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
snack prep - 3 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
dinner prep - 1 days
1. Sriracha ginger tofu tacos
370cal, 19p, 30c, 17f (per meal)
1 1/3 oz (38g)
2 tsp (10mL)
4 tsp (23g)
2 tortilla, medium (approx 6" dia) (52g)
1/4 lbs (132g)
1 tsp (5mL)
1 tsp (5mL)
2 tsp (11g)
1/6 tbsp (2g)
2/3 inch (2.5cm) cube (3g)
1/3 clove(s) (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Make sauce by whisking together the garlic, ginger, sriracha, soy sauce peanut butter, water, and some salt in a small bowl. Set aside.
2
Heat sesame oil in a large skillet over medium heat. Add tofu and cook until browned, 3-5 minutes. Pour the sauce in and cook 2-3 minutes until it gets crispy in places.
3
Make slaw by mixing together coleslaw mix, greek yogurt, and some salt and pepper. Toss.
4
Top tortillas with tofu and slaw. Serve.
2. Flavored rice mix
191cal, 6p, 39c, 1f (per meal)
1/3 pouch (~5.6 oz) (53g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Egg & avocado salad
266cal, 15p, 3c, 19f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Blueberry vanilla oatmeal
157cal, 4p, 25c, 2f (per meal)
1 2/3 cup(s) (400mL)
3/4 tbsp (11mL)
3/4 tbsp (11mL)
1/2 cup (83g)
1 cup(s) (91g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients and microwave for about 2-3 minutes.
2
Note: You can mix the oatmeal, blueberries, vanilla and maple syrup and store in your refrigerator for up to 5 days (depending on freshness of fruit). When ready to eat, add water and microwave.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
dinner prep - 2 days
1. Basic tofu
342cal, 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.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Caprese sandwich
461cal, 22p, 28c, 27f (per meal)
2 tbsp (32g)
2 slices (57g)
2 slice(s), thick/large (1/2" thick) (54g)
2 slice(s) (64g)
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.
snack 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.
2. Carrots and hummus
82cal, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 1 days
1. Seitan in peanut sauce
417cal, 26p, 23c, 24f (per meal)
1/6 bunch (57g)
2/3 dash (1g)
2/3 dash (1g)
1/6 tsp (1mL)
1 1/3 dash (1g)
2/3 medium (4-1/8" long) (10g)
1/6 medium (2-1/2" dia) (18g)
1/2 tsp (3mL)
1/2 tbsp (7g)
1/2 tbsp (8g)
2 2/3 oz (76g)
1/6 can (75mL)
1/2 clove(s) (2g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Combine the ginger, garlic, and curry paste in small bowl. Slowly pour in 1/4 cup coconut milk; stirring until the mixture is smooth. Gently stir in the seitan, coating the seitan with the marinade. Refrigerate for 30 minutes to 1 hour. The longer you let it soak, the more flavorful the seitan will taste!
2
Stir together the remaining coconut milk, peanut butter, sugar, vegetable oil, soy sauce, chili garlic sauce, and oyster sauce in a medium bowl. Don't worry if it's not completely blended: when you cook it, the various substances will meld wonderfully. Set sauce aside.
3
Lightly coat a large skillet with cooking spray; add the chopped onion; cook over high heat for 3 to 4 minutes, or until the onion is tender. Stir in the seitan, and cook until the seitan is heated through, about 7 minutes. Pour in the sauce, and stir to combine. Mix in the spinach and green onions; cook 3 minutes, or until the sauce has thickened and the spinach is cooked.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.