2100 calorie vegetarian meal plan
In just a few clicks, generate your own 2100 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 (2100cals, 147g protein, 151g net carbs, 85g fat 38g fiber per day) cannot be customized.
Day 1
2125cals, 141g protein, 188g net carbs, 72g fat 40g fiber per day
1 wrap(s) (426cal, 27p, 43c, 14f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1 bagel(s) (266cal, 9p, 36c, 9f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 serving(s) (385cal, 18p, 47c, 8f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2175cals, 137g protein, 213g net carbs, 72g fat 34g fiber per day
1 1/2 serving(s) (602cal, 24p, 78c, 14f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 bagel(s) (266cal, 9p, 36c, 9f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2050cals, 145g protein, 157g net carbs, 81g fat 31g fiber per day
6 mini muffin(s) (336cal, 26p, 2c, 25f)
1 1/2 serving(s) (602cal, 24p, 78c, 14f)
1 serving(s) (85cal, 3p, 9c, 3f)
1 quesadilla(s) (205cal, 9p, 15c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2075cals, 139g protein, 136g net carbs, 90g fat 39g fiber per day
6 mini muffin(s) (336cal, 26p, 2c, 25f)
1 can(s) (354cal, 12p, 30c, 17f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1 quesadilla(s) (205cal, 9p, 15c, 12f)
1 1/2 serving(s) (483cal, 29p, 37c, 16f)
2 banana(s) (233cal, 3p, 48c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2125cals, 134g protein, 140g net carbs, 94g fat 45g fiber per day
1 slice(s) (146cal, 7p, 15c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 container(s) (155cal, 12p, 16c, 4f)
1 can(s) (354cal, 12p, 30c, 17f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
2 stuffed pepper halves (601cal, 29p, 59c, 20f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2125cals, 169g protein, 130g net carbs, 87g fat 39g fiber per day
1 slice(s) (146cal, 7p, 15c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 container(s) (155cal, 12p, 16c, 4f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 cup(s) (70cal, 3p, 2c, 5f)
2 stuffed pepper halves (601cal, 29p, 59c, 20f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2075cals, 167g protein, 92g net carbs, 100g fat 36g fiber per day
1 slice(s) (146cal, 7p, 15c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 container(s) (155cal, 12p, 16c, 4f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 cup(s) (70cal, 3p, 2c, 5f)
2 patty (254cal, 20p, 22c, 6f)
2 3/4 cup(s) (367cal, 8p, 5c, 32f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (59 items)
Vegetables and Vegetable Products
Carrots
5 1/2 medium (340g)
Tomatoes
2 3/4 medium whole (2-3/5" dia) (342g)
Red onion
1/6 medium (2-1/2" dia) (21g)
Romaine lettuce
3/4 hearts (375g)
Cucumber
5/6 cucumber (8-1/4") (257g)
Garlic
6 clove(s) (18g)
Onion
2 medium (2-1/2" dia) (220g)
Raw celery
1/6 bunch (99g)
Shallots
1 clove(s) (57g)
Tomato paste
1 1/2 tbsp (24g)
Potatoes
1 1/2 medium (2+-1/4" to 3-1/4" dia.) (320g)
Bell pepper
2 large (328g)
Frozen broccoli
4 3/4 cup (432g)
Dairy and Egg Products
Cream cheese
3 tbsp (44g)
Butter
1/3 cup (78g)
Eggs
11 1/2 medium (511g)
Whole milk
2 cup(s) (434mL)
Fresh mozzarella cheese
1 3/4 oz (50g)
Cheddar cheese
1 cup, shredded (120g)
Nonfat greek yogurt, plain
1 container (193g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
String cheese
3 stick (84g)
Baked Products
Bagel
2 small bagel (3" dia) (138g)
Pancake mix
1/2 cup (65g)
Flour tortillas
2 2/3 tortilla (approx 7-8" dia) (132g)
Bread
3 slice (96g)
Sweets
Syrup
1 tbsp (15mL)
Fats and Oils
Oil
1 1/2 oz (47mL)
Salad dressing
1/4 lbs (97mL)
Balsamic vinaigrette
3 1/2 tsp (18mL)
Olive oil
2 tsp (10mL)
Legumes and Legume Products
Hummus
9 1/2 tbsp (143g)
White beans, canned
1/2 can(s) (220g)
Firm tofu
14 oz (397g)
Lentils, raw
1 1/4 cup (240g)
Red lentils, raw
3/4 cup (144g)
Chickpeas, canned
3/4 can (336g)
Other
Mixed greens
2 package (5.5 oz) (341g)
Plant-based deli slices
7 slices (73g)
Vegan sausage
4 sausage (400g)
Veggie burger patty
2 patty (142g)
Beverages
Water
19 cup (4570mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Spices and Herbs
Fresh basil
1/4 cup leaves, whole (7g)
Capers
2 tbsp, drained (17g)
Salt
2 g (2g)
Ground coriander
1/2 tbsp (3g)
Ground cumin
11 g (11g)
Curry powder
1/4 tbsp (2g)
Chipotle seasoning
4 dash (1g)
Black pepper
1/3 tsp (0g)
Soups, Sauces, and Gravies
Vegetable broth
5 3/4 cup(s) (mL)
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Fruits and Fruit Juices
Lemon juice
2 fl oz (60mL)
Banana
2 medium (7" to 7-7/8" long) (236g)
Avocados
2 1/2 avocado(s) (503g)
Cereal Grains and Pasta
Cornstarch
2 tsp (5g)
Quinoa, uncooked
1/2 cup (85g)
Nut and Seed Products
Sunflower kernels
3 1/3 oz (94g)
snack prep - 2 days
1. Small toasted bagel with cream cheese
266cal, 9p, 36c, 9f (per meal)
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Pancakes
215cal, 5p, 32c, 7f (per meal)
1/2 cup (65g)
1 tbsp (15mL)
3/4 tbsp (11g)
1/4 medium (11g)
1/3 cup(s) (75mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, sift together the flour, baking powder, salt and sugar. Make a well in the center and pour in the milk, egg and melted butter; mix until smooth.
2
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot. Top with syrup.
3
For leftovers, you can just keep the batter in the fridge.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
lunch prep - 1 days
1. Simple plant-based deli wrap
426cal, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 1 days
1. White bean cassoulet
385cal, 18p, 47c, 8f (per meal)
1 clove(s) (3g)
1/2 tbsp (8mL)
1/4 cup(s) (mL)
1/2 can(s) (220g)
1/2 medium (2-1/2" dia) (55g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1 large (72g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Caprese salad
249cal, 14p, 9c, 16f (per meal)
3 1/2 tsp (18mL)
1/3 cup leaves, whole (7g)
9 1/3 tbsp cherry tomatoes (87g)
5/8 package (5.5 oz) (90g)
1 3/4 oz (50g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Tofu piccata
353cal, 17p, 14c, 25f (per meal)
2 tbsp (28g)
2 tbsp (30mL)
2 tsp (5g)
1 cup(s) (mL)
14 oz (397g)
2 tsp (10mL)
2 clove(s) (6g)
1 clove(s) (57g)
2 tbsp, drained (17g)
1
In a bowl, whisk together the warmed vegetable broth, cornstarch, and lemon juice. Set aside.
2
Heat oil in a nonstick skillet over medium heat. Season the tofu planks with a pinch of salt and add them to the skillet. Cook until browned and crisp, 4-6 minutes per side. Transfer the tofu to a plate and cover to keep warm. Wipe the skillet clean.
3
In the same skillet, heat the butter over medium heat. Add garlic, shallot, and a pinch of salt and pepper. Cook until fragrant, 1-2 minutes. Stir in the broth mixture and bring to a boil. Simmer until the sauce thickens slightly, 2-3 minutes. Stir in the capers.
4
Return the crispy tofu to the skillet and spoon the sauce over the top. Simmer until warmed through, 1-2 minutes, then serve.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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. Red lentil soup
602cal, 24p, 78c, 14f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (3g)
1 1/2 tbsp (24g)
1 1/2 tbsp (9g)
4 1/2 cup(s) (mL)
3 clove(s) (9g)
1 1/2 large (108g)
1 1/2 medium (2-1/2" dia) (165g)
1 1/2 medium (2+-1/4" to 3-1/4" dia.) (320g)
3/4 cup (144g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a saucepan over medium heat.
2
Add the onion, carrot, garlic, and a pinch of salt and pepper. Cook for 5-7 minutes, until the onion has softened.
3
Stir in the vegetable broth, lentils, potato, cumin, tomato paste, and coriander. Bring to a boil, then reduce to a simmer. Cover and cook for 20-25 minutes, or until the lentils and potatoes are tender.
4
Season with salt and pepper to taste, and serve.
2. Simple salad with celery, cucumber & tomato
85cal, 3p, 9c, 3f (per meal)
2/3 package (5.5 oz) (103g)
2/3 medium whole (2-3/5" dia) (82g)
1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
2/3 cucumber (8-1/4") (201g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
breakfast prep - 2 days
1. Egg & cheese mini muffin
336cal, 26p, 2c, 25f (per meal)
Recipe has been scaled from original by 2x. 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.
snack prep - 2 days
1. Easy quesadilla snack
205cal, 9p, 15c, 12f (per meal)
1
Sprinkle cheese over one half of the tortilla.
2
Fold tortilla in half and microwave for 30-45 seconds. Cut into triangles and serve.
dinner prep - 1 days
1. Curried chickpea salad
483cal, 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.
lunch prep - 2 days
1. Chunky canned soup (creamy)
354cal, 12p, 30c, 17f (per meal)
2 can (~19 oz) (1066g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 3 days
1. Avocado
176cal, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 2 days
1. Chipotle lentil quinoa stuffed peppers
601cal, 29p, 59c, 20f (per meal)
1/2 tsp (3mL)
2 cup(s) (474mL)
1 avocado(s) (201g)
1/2 cup (140g)
4 dash (1g)
1 tsp (2g)
1/2 cup (85g)
1/2 cup (96g)
2 large (328g)
1
Preheat oven to 425ºF (220ºC). Rub the cut sides of peppers with oil. Place peppers cut sides down on a baking sheet. Roast in the oven for 15-18 minutes until softened.
2
Meanwhile, add lentils, quinoa, water, cumin, and some salt to a medium saucepan over medium-high heat. Bring to a boil, cover, reduce heat to low, and simmer until lentils are tender, about 18-24 minutes.
3
Mix chipotle powder and Greek yogurt in a small bowl.
4
Transfer lentil and quinoa mixture into the roasted pepper. Top with the avocado and chipotle crema. Serve.
2. Simple mixed greens and tomato salad
76cal, 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.
lunch prep - 2 days
1. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Olive oil drizzled broccoli
70cal, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. Veggie burger patty
254cal, 20p, 22c, 6f (per meal)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook burger according to package instructions.
2
Serve.
2. Buttered broccoli
367cal, 8p, 5c, 32f (per meal)
2 3/4 tbsp (39g)
1 1/2 dash (0g)
2 3/4 cup (250g)
1 1/2 dash (1g)
Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.