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 (2100cal, 139g protein, 161g net carbs, 86g fat, 33g fiber per day) cannot be customized.
Day 1
2150cal, 138g protein, 171g net carbs, 87g fat, 34g fiber
1 serving(s) (563cal, 24p, 12c, 45f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 1/3 serving(s) (722cal, 35p, 82c, 20f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2075cal, 144g protein, 127g net carbs, 95g fat, 31g fiber
1 serving(s) (563cal, 24p, 12c, 45f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
8 oz (342cal, 18p, 5c, 28f)
4 cup(s) (116cal, 11p, 8c, 0f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2050cal, 138g protein, 206g net carbs, 62g fat, 30g fiber
1 bagel(s) (300cal, 7p, 50c, 7f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/2 sandwich(es) (573cal, 17p, 83c, 16f)
1 cup(s) (115cal, 2p, 25c, 1f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
8 oz (342cal, 18p, 5c, 28f)
4 cup(s) (116cal, 11p, 8c, 0f)
1 serving(s) (174cal, 12p, 25c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2125cal, 133g protein, 134g net carbs, 107g fat, 24g fiber
1 bagel(s) (300cal, 7p, 50c, 7f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 wrap(s) (406cal, 21p, 38c, 17f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1/4 cup (183cal, 2p, 1c, 18f)
1/2 serving(s) (29cal, 0p, 5c, 0f)
1 cup(s) (52cal, 1p, 8c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (393cal, 20p, 8c, 29f)
1 serving(s) (242cal, 14p, 7c, 17f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2125cal, 133g protein, 134g net carbs, 107g fat, 24g fiber
1 bagel(s) (300cal, 7p, 50c, 7f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 wrap(s) (406cal, 21p, 38c, 17f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
1/4 cup (183cal, 2p, 1c, 18f)
1/2 serving(s) (29cal, 0p, 5c, 0f)
1 cup(s) (52cal, 1p, 8c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (393cal, 20p, 8c, 29f)
1 serving(s) (242cal, 14p, 7c, 17f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2100cal, 145g protein, 177g net carbs, 71g fat, 43g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/2 sandwich(es) (514cal, 24p, 59c, 13f)
2 serving(s) (164cal, 6p, 14c, 6f)
1 1/2 slice(s) (200cal, 6p, 25c, 7f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 serving(s) (390cal, 31p, 9c, 23f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2100cal, 145g protein, 177g net carbs, 71g fat, 43g fiber
1 serving(s) (248cal, 18p, 29c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/2 sandwich(es) (514cal, 24p, 59c, 13f)
2 serving(s) (164cal, 6p, 14c, 6f)
1 1/2 slice(s) (200cal, 6p, 25c, 7f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 serving(s) (390cal, 31p, 9c, 23f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (59 items)
Vegetables and Vegetable Products
Onion
5/6 medium (2-1/2" dia) (92g)
Carrots
2/3 medium (41g)
Raw celery
9 2/3 stalk, medium (7-1/2" - 8" long) (387g)
Garlic
2 2/3 clove(s) (8g)
Canned crushed tomatoes
1/3 can (135g)
Fresh spinach
1/6 cup(s) (5g)
Tomatoes
4 medium whole (2-3/5" dia) (506g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Frozen broccoli
8 cup (728g)
Fresh ginger
2 tsp (4g)
Broccoli
2 1/2 cup chopped (228g)
Cucumber
1/2 cup slices (52g)
Baby carrots
32 medium (320g)
Romaine lettuce
6 cup shredded (282g)
Spices and Herbs
Oregano, dried
1/3 tsp, leaves (0g)
Salt
1 tsp (6g)
Black pepper
1/4 tbsp, ground (2g)
Basil, dried
1/3 tsp, leaves (0g)
Thyme, dried
1 tsp, leaves (1g)
Fresh basil
1/3 oz (9g)
Dried dill weed
1 tsp (1g)
Dijon mustard
1 tbsp (15g)
Legumes and Legume Products
Lentils, raw
56 tsp (224g)
Peanut butter
1/4 cup (56g)
Firm tofu
26 oz (737g)
Soy sauce
4 tbsp (60mL)
Hummus
3/4 cup (180g)
Chickpeas, canned
1 can (448g)
Beverages
Water
21 2/3 cup(s) (5136mL)
Protein powder
16 1/2 scoop (1/3 cup ea) (512g)
Fats and Oils
Olive oil
1 1/2 oz (50mL)
Oil
2 3/4 oz (84mL)
Balsamic vinaigrette
1 1/2 oz (40mL)
Mayonnaise
1 tbsp (15mL)
Breakfast Cereals
Flavored instant oatmeal
4 packet (172g)
Breakfast cereal
2 serving (60g)
Dairy and Egg Products
Whole milk
1/3 gallon (1320mL)
Fresh mozzarella cheese
2/3 lbs (312g)
Eggs
9 large (450g)
Butter
1/3 stick (35g)
Feta cheese
4 tbsp (38g)
Parmesan cheese
3 tbsp (15g)
Nonfat greek yogurt, plain
3 tbsp (53g)
Nut and Seed Products
Walnuts
1/3 cup, chopped (39g)
Sesame seeds
2 tsp (6g)
Pecans
1/2 cup, halves (50g)
Roasted pumpkin seeds, unsalted
3 oz (81g)
Fruits and Fruit Juices
Lemon juice
1/4 cup (53mL)
Fruit juice
24 fl oz (720mL)
Grapes
1 cup (92g)
Strawberries
2 cup, whole (288g)
Peach
2 medium (2-2/3" dia) (300g)
Baked Products
Bagel
3 small bagel (3" dia) (207g)
Bread
12 slice (384g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Sweets
Jelly
5 oz (147g)
Other
Frozen riced cauliflower
1 1/2 cup, prepared (255g)
Mixed greens
3/8 package (5.5 oz) (67g)
Meatless chik'n tenders
5 oz (142g)
dinner prep - 1 days
1. Lentil Soup
720 cals, 35p, 82c, 20f (per meal)
1/3 medium (2-1/2" dia) (37g)
2/3 medium (41g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
2/3 clove(s) (2g)
1/3 tsp, leaves (0g)
1/3 can (135g)
2/3 cup (128g)
2 2/3 cup(s) (632mL)
1/6 cup(s) (5g)
1/3 tsp (2g)
1 1/3 dash, ground (0g)
4 tsp (20mL)
1/3 tsp, leaves (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Instant oatmeal with water
330 cals, 7p, 59c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
snack prep - 3 days
1. Protein shake (milk)
130 cals, 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. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Beet & mozzarella salad
565 cals, 24p, 12c, 45f (per meal)
4 beets (2" dia, sphere) (200g)
6 oz (170g)
1/3 cup, chopped (39g)
2 tbsp (30mL)
1 tbsp (15mL)
1 tsp, leaves (1g)
1
In a small bowl, mix together the olive oil, lemon juice, thyme and salt/pepper to taste. Set aside.
2
In a larger bowl, toss the beets, mozzarella, and walnuts together. Top with dressing and serve.
2. Celery and peanut butter
110 cals, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 2 days
1. Basic tofu
340 cals, 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
175 cals, 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.
3. Broccoli
115 cals, 11p, 8c, 0f (per meal)
8 cup (728g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Small toasted bagel with butter and jelly
300 cals, 7p, 50c, 7f (per meal)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
3. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 1 days
1. Peanut butter and jelly sandwich
575 cals, 17p, 83c, 16f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
dinner prep - 2 days
1. Low carb asian tofu bowl
395 cals, 20p, 8c, 29f (per meal)
2 clove (6g)
2 tsp (6g)
3 tbsp (45mL)
2 tsp (4g)
4 tbsp (60mL)
1 1/2 cup, prepared (255g)
1 cup chopped (91g)
10 oz (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
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.
snack prep - 2 days
lunch prep - 2 days
1. Mediterranean chik'n wrap
405 cals, 21p, 38c, 17f (per meal)
5 oz (142g)
2 tortilla (approx 7-8" dia) (98g)
1/2 cup (15g)
4 tbsp (60g)
1/2 cup slices (52g)
4 tbsp (38g)
2 slice(s), thin/small (30g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
3. Caprese salad
70 cals, 4p, 3c, 5f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. 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.
breakfast prep - 2 days
1. Breakfast cereal with protein milk
250 cals, 18p, 29c, 5f (per meal)
1/2 cup (120mL)
1 serving (30g)
1/2 scoop (1/3 cup ea) (16g)
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
515 cals, 24p, 59c, 13f (per meal)
1 stalk, medium (7-1/2" - 8" long) (40g)
1/2 medium (2-1/2" dia) (55g)
1 tbsp (15mL)
1 tbsp (15mL)
1 tsp (1g)
4 dash (3g)
4 dash, ground (1g)
6 slice (192g)
1 can (448g)
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
2. Carrots and hummus
165 cals, 6p, 14c, 6f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
snack prep - 2 days
1. Toast with butter and jelly
200 cals, 6p, 25c, 7f (per meal)
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
390 cals, 31p, 9c, 23f (per meal)
1 1/2 tbsp (23mL)
3 tbsp (22g)
3 tbsp (15g)
1 tbsp (15g)
3 tbsp (53g)
1 1/2 cup chopped (137g)
6 large (300g)
6 cup shredded (282g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
