2100 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 2100 calorie high protein 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 (2100cal, 198g protein, 154g net carbs, 58g fat, 42g fiber per day) cannot be customized.
Day 1
2200cal, 204g protein, 150g net carbs, 70g fat, 37g fiber
1/2 slice(s) (67cal, 2p, 8c, 2f)
1 container (131cal, 14p, 13c, 3f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (422cal, 29p, 16c, 21f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
2125cal, 199g protein, 193g net carbs, 45g fat, 39g fiber
2 can(s) (494cal, 36p, 46c, 14f)
1/2 slice(s) (67cal, 2p, 8c, 2f)
1 container (131cal, 14p, 13c, 3f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (416cal, 26p, 58c, 2f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
2050cal, 196g protein, 122g net carbs, 67g fat, 45g fiber
2 can(s) (494cal, 36p, 46c, 14f)
6 oz (443cal, 36p, 12c, 23f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
2100cal, 199g protein, 121g net carbs, 71g fat, 47g fiber
1/2 bagel(s) (225cal, 6p, 34c, 7f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 1/4 cup(s) (183cal, 23p, 4c, 6f)
1 1/3 serving(s) (183cal, 3p, 14c, 11f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
6 oz (443cal, 36p, 12c, 23f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
2150cal, 186g protein, 204g net carbs, 55g fat, 22g fiber
1/2 bagel(s) (225cal, 6p, 34c, 7f)
1 egg(s) (80cal, 6p, 0c, 6f)
2/3 serving(s) (443cal, 21p, 67c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (171cal, 10p, 21c, 3f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
7 tender(s) (400cal, 28p, 36c, 16f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
2 kiwi (94cal, 2p, 16c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
2050cal, 203g protein, 143g net carbs, 51g fat, 53g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 1/2 serving(s) (428cal, 23p, 45c, 7f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (171cal, 10p, 21c, 3f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1 serving(s) (234cal, 12p, 25c, 5f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
2050cal, 203g protein, 143g net carbs, 51g fat, 53g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 1/2 serving(s) (428cal, 23p, 45c, 7f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 serving(s) (171cal, 10p, 21c, 3f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
1 serving(s) (234cal, 12p, 25c, 5f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (65 items)
Baked Products
Bread
1 slice (32g)
Naan bread
1/2 piece (45g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Dairy and Egg Products
Butter
1/6 stick (19g)
Whole milk
1/2 gallon (1759mL)
Nonfat greek yogurt, plain
6 tbsp (105g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Eggs
4 large (200g)
Goat cheese
3 oz (85g)
Sweets
Jelly
1 oz (28g)
Honey
2 tbsp (42g)
Other
Cottage cheese & fruit cup
2 container (340g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Nutritional yeast
3 1/2 g (3g)
Sub roll(s)
1/2 roll(s) (43g)
Coleslaw mix
2 cup (180g)
Meatless chik'n tenders
7 pieces (179g)
Mixed greens
3 cup (90g)
Smoked paprika
1 1/2 tsp (3g)
Diced tomatoes
3/4 can(s) (315g)
Nut and Seed Products
Sunflower kernels
1 1/2 oz (40g)
Almonds
3 tbsp, whole (27g)
Vegetables and Vegetable Products
Potatoes
6 small (1-3/4" to 2-1/4" dia.) (552g)
Brussels sprouts
3 cup, shredded (150g)
Garlic
3 1/4 clove(s) (10g)
Kale leaves
1/2 lbs (218g)
Frozen mixed veggies
1 cup (152g)
Carrots
6 medium (366g)
Fresh green beans
2 3/4 oz (76g)
Frozen corn kernels
1/3 cup (45g)
Onion
1 1/3 small (93g)
Tomatoes
2 cup cherry tomatoes (273g)
Ketchup
1 3/4 tbsp (30g)
Tomato paste
3/4 tbsp (12g)
Zucchini
3 large (969g)
Fresh parsley
3 sprigs (3g)
Fats and Oils
Oil
2 1/2 oz (76mL)
Olive oil
2 tsp (10mL)
Salad dressing
1/4 cup (68mL)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (340g)
Hot sauce
1 tsp (5mL)
Vegetable broth
3 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Apple cider vinegar
1 tbsp (1mL)
Fruits and Fruit Juices
Kiwi
4 fruit (276g)
Lemon
3/4 small (44g)
Avocados
3/4 avocado(s) (151g)
Canned black olives
4 tsp (11g)
Lime juice
1 1/2 tbsp (23mL)
Beverages
Water
30 1/2 cup(s) (7236mL)
Protein powder
30 scoop (1/3 cup ea) (930g)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Lentils, raw
1 1/3 cup (251g)
Vegetarian burger crumbles
1 1/4 cup (125g)
Black beans
1 1/2 can(s) (659g)
Chickpeas, canned
1 can (448g)
Spices and Herbs
Dijon mustard
1 1/2 dash (1g)
Sherry vinegar
1/2 tbsp (8mL)
Salt
2 dash (1g)
Garlic powder
5 dash (2g)
Crushed red pepper
1 tsp (2g)
Oregano, dried
5 dash, ground (1g)
Ground cumin
1/4 tbsp (2g)
Balsamic vinegar
1 tbsp (15mL)
Cereal Grains and Pasta
Uncooked dry pasta
2 2/3 oz (76g)
snack prep - 2 days
1. Toast with butter and jelly
65 cals, 2p, 8c, 2f (per meal)
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. 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. English bubble & squeak
215 cals, 8p, 28c, 5f (per meal)
6 small (1-3/4" to 2-1/4" dia.) (552g)
6 tbsp (105g)
1 tbsp (15mL)
3 cup, shredded (150g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with a dollop of Greek yogurt.
lunch prep - 1 days
1. Vegan meatball sub
235 cals, 14p, 27c, 6f (per meal)
2 meatball(s) (60g)
2 tbsp (33g)
4 dash (1g)
1/2 roll(s) (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
dinner prep - 1 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
3. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Lentil and veggie soup
415 cals, 26p, 58c, 2f (per meal)
6 tbsp (72g)
1 1/2 cup(s) (mL)
3/4 cup, chopped (30g)
3/4 tbsp (3g)
3/4 clove(s) (2g)
1 cup (152g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Boiled eggs
70 cals, 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.
2. Carrot sticks
80 cals, 2p, 12c, 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.
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 kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 2 days
1. Medium toasted bagel with butter and jelly
225 cals, 6p, 34c, 7f (per meal)
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Vegan crumbles
185 cals, 23p, 4c, 6f (per meal)
1 1/4 cup (125g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
230 cals, 16p, 34c, 1f (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.
3. Green bean, corn, and tomato salad
185 cals, 3p, 14c, 11f (per meal)
2 2/3 oz (76g)
1 1/3 dash (1g)
1/2 tbsp (7mL)
2 tsp (10mL)
1/3 cup (45g)
1/8 small (6g)
1/3 cup cherry tomatoes (50g)
4 tsp (11g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare vinaigrette by whisking together mustard, vinegar, oil, (salt and pepper if desired). Set aside.
2
Pan fry corn kernels with a few drops of oil until slightly toasted. Let corn cool and move to bowl.
3
Add beans, tomatoes, olives (optional), and onion to corn; toss to combine.
4
Drizzle vinaigrette over salad when serving.
lunch prep - 1 days
1. Spaghetti and meatless meatballs
445 cals, 21p, 67c, 7f (per meal)
2 meatball(s) (60g)
2 2/3 oz (76g)
1/6 jar (24 oz) (112g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
snack prep - 3 days
1. Crunchy garlicy lentil snack
170 cals, 10p, 21c, 3f (per meal)
9 1/2 tbsp (115g)
2 tsp (9mL)
5 dash (2g)
1 tsp (2g)
5 dash, ground (1g)
1 dash (1g)
1 1/3 cup(s) (284mL)
Recipe has been scaled from original by 0.6x. Adjust cook times and pan sizes accordingly.
1
Place rinsed lentils in a pot and add water. Cover and bring to a boil. Reduce heat to low and cook for 20 minutes, stirring occasionally.
2
Meanwhile, preheat the oven to 425 F (220 C).
3
Drain the lentils, put them back in the pot and mix in all remaining ingredients.
4
Line a baking sheet (or two) with parchment paper (or foil). Spread lentils over in an even layer. Bake for 12 minutes, stir lentils around, and then bake for another 12 minutes or so. Keep an eye on them towards the end to make sure they don't burn, but make sure they are completely crunchy and have no moisture before removing.
5
Serve.
6
To store: Let lentils cool completely and then store in an airtight container. Can last up to 2 weeks.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Crispy chik'n tenders
400 cals, 28p, 36c, 16f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Simple kale salad
85 cals, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
breakfast prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
lunch prep - 2 days
1. Smokey black bean stew
430 cals, 23p, 45c, 7f (per meal)
1 1/2 tsp (3g)
1 1/2 tbsp (23mL)
1 1/2 cup(s) (mL)
3/4 tbsp (11mL)
3/4 tbsp (12g)
1/4 tbsp (2g)
1 1/2 clove(s) (5g)
3/4 small (53g)
3/4 can(s) (315g)
1 1/2 can(s) (659g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add in onion and garlic and cook until softened.
2
Add in spices and stir, toasting them for about 1 minute.
3
Add in broth, beans, tomatoes, and tomato paste. Stir and simmer for 15 minutes. Season with salt/pepper to taste.
4
Spritz some lime juice on top and serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
290 cals, 16p, 16c, 15f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
3. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!