2200 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 2200 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 (2175cal, 202g protein, 164g net carbs, 64g fat, 35g fiber per day) cannot be customized.
Day 1
2100cal, 198g protein, 175g net carbs, 52g fat, 35g fiber
1 bagel(s) (241cal, 7p, 35c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 oz (183cal, 23p, 10c, 6f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
2 serving(s) (317cal, 6p, 34c, 16f)
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 cup(s) (292cal, 37p, 6c, 9f)
2 serving(s) (170cal, 2p, 24c, 4f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2175cal, 191g protein, 171g net carbs, 71g fat, 22g fiber
1 bagel(s) (241cal, 7p, 35c, 7f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 oz (183cal, 23p, 10c, 6f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
2 serving(s) (317cal, 6p, 34c, 16f)
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 carrot(s) (27cal, 1p, 4c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2250cal, 207g protein, 155g net carbs, 69g fat, 44g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 kiwi (47cal, 1p, 8c, 0f)
2 toast(s) (636cal, 38p, 69c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2200cal, 193g protein, 159g net carbs, 69g fat, 40g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 kiwi (47cal, 1p, 8c, 0f)
2 toast(s) (636cal, 38p, 69c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
1 serving(s) (451cal, 17p, 40c, 24f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2175cal, 198g protein, 166g net carbs, 65g fat, 33g fiber
1 waffle(s) (119cal, 6p, 15c, 4f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 kiwi (47cal, 1p, 8c, 0f)
2 can(s) (494cal, 36p, 46c, 14f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 square(s) (60cal, 1p, 4c, 4f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 carrot(s) (54cal, 1p, 8c, 0f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (92cal, 3p, 17c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2225cal, 204g protein, 155g net carbs, 72g fat, 35g fiber
1 serving(s) (249cal, 18p, 4c, 17f)
1 kiwi (47cal, 1p, 8c, 0f)
2 can(s) (494cal, 36p, 46c, 14f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 square(s) (60cal, 1p, 4c, 4f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 carrot(s) (54cal, 1p, 8c, 0f)
3/4 serving(s) (362cal, 14p, 30c, 19f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (92cal, 3p, 17c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2175cal, 221g protein, 170g net carbs, 54g fat, 32g fiber
1 serving(s) (249cal, 18p, 4c, 17f)
1 kiwi (47cal, 1p, 8c, 0f)
1 serving(s) (510cal, 18p, 94c, 4f)
1 roll (77cal, 3p, 13c, 1f)
1 square(s) (60cal, 1p, 4c, 4f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
2 carrot(s) (54cal, 1p, 8c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (55 items)
Baked Products
Bagel
2 1/3 medium bagel (3-1/2" to 4" dia) (243g)
Bread
6 3/4 oz (192g)
Frozen waffles
3 waffles (105g)
Roll
1 pan, dinner, or small roll (2" square, 2" high) (28g)
Dairy and Egg Products
Butter
2/3 stick (78g)
Nonfat greek yogurt, plain
1 1/2 container (245g)
Eggs
7 large (350g)
Fresh mozzarella cheese
1 oz (28g)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Whole milk
1 1/2 cup (360mL)
Parmesan cheese
4 tbsp (20g)
Vegetables and Vegetable Products
Carrots
11 3/4 medium (715g)
Tomatoes
3 medium whole (2-3/5" dia) (347g)
Frozen corn kernels
4 cup (544g)
Lima beans, frozen
3/4 package (10 oz) (213g)
Raw celery
4 stalk, small (5" long) (68g)
Garlic
2 clove(s) (6g)
Fresh ginger
1 1/2 tbsp (9g)
Fresh spinach
4 cup(s) (120g)
Frozen broccoli
3 cup (273g)
Cereal Grains and Pasta
Brown rice
1/4 cup (42g)
Seitan
6 oz (170g)
Cornstarch
4 tbsp (32g)
Quinoa, uncooked
4 tsp (14g)
Long-grain white rice
2 3/4 tbsp (31g)
Uncooked dry pasta
4 oz (114g)
Spices and Herbs
Salt
1/4 oz (6g)
Black pepper
1 g (1g)
Lemon pepper
1 tsp (2g)
Mustard
2 tbsp (30g)
Onion powder
2 tsp (5g)
Fresh basil
1/2 tbsp, chopped (1g)
Beverages
Water
35 1/2 cup(s) (8402mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Fats and Oils
Oil
1 1/2 oz (46mL)
Balsamic vinaigrette
1/2 tbsp (7mL)
Olive oil
2 tsp (10mL)
Sweets
Honey
1 oz (32g)
Chocolate, dark, 70-85%
3 square(s) (30g)
Fruits and Fruit Juices
Lemon juice
1/2 tbsp (8mL)
Lemon
2 small (116g)
Kiwi
5 fruit (345g)
Grapes
1 1/2 cup (138g)
Legumes and Legume Products
Lentils, raw
1 cup (184g)
Vegetarian burger crumbles
2 cup (200g)
Firm tofu
2 lbs (936g)
Chickpeas, canned
2 can (896g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Coconut milk, canned
1 cup (240mL)
Walnuts
4 tbsp, shelled (25g)
Other
Sriracha chili sauce
1 tsp (5g)
Curry paste
1 tbsp (15g)
Vegan sausage
2 sausage (200g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Pasta sauce
1/4 jar (24 oz) (168g)
snack prep - 2 days
1. Medium toasted bagel with butter
195 cals, 6p, 27c, 7f (per meal)
2. Carrot sticks
25 cals, 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. Small toasted bagel with butter
240 cals, 7p, 35c, 7f (per meal)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Simple seitan
185 cals, 23p, 10c, 6f (per meal)
2. Buttered corn
315 cals, 6p, 34c, 16f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 tbsp (36g)
2 2/3 cup (363g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
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.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
dinner prep - 1 days
1. Vegan crumbles
290 cals, 37p, 6c, 9f (per meal)
2 cup (200g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook crumbles according to package instructions. Season with salt and pepper.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. 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. Honey glazed carrots
170 cals, 2p, 24c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.
dinner prep - 2 days
1. Lemon pepper tofu
505 cals, 31p, 23c, 32f (per meal)
1 tsp (2g)
2 tbsp (30mL)
4 tbsp (32g)
2 small (116g)
1 3/4 lbs (794g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Lima beans
115 cals, 7p, 16c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
lunch prep - 2 days
1. Smashed chickpea toast
635 cals, 38p, 69c, 12f (per meal)
1/2 cup (140g)
2 tbsp (30g)
2 tsp (5g)
4 stalk, small (5" long) (68g)
2 can (896g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
breakfast prep - 3 days
1. Waffles & Greek yogurt
120 cals, 6p, 15c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 1 days
1. Coconut ginger tofu congee
450 cals, 17p, 40c, 24f (per meal)
1 clove(s) (3g)
1 tsp (5g)
1/2 cup(s) (119mL)
1 tsp (5mL)
1 1/2 tbsp (9g)
5 oz (142g)
4 tbsp (60mL)
4 tsp (14g)
2 2/3 tbsp (31g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Combine rice, quinoa, ginger, garlic, coconut milk, water, and some salt in a saucepan. Bring to a boil, cover, reduce heat to low and cook until grains are tender and water is mostly absorbed, about 15-20 minutes.
2
Meanwhile, heat the oil in a skillet. Add tofu and season with some salt and pepper. Cook until lightly browned, 4-6 minutes.
3
Transfer the rice to a bowl and top with tofu. Drizzle sriracha on top and serve.
2. Simple mozzarella and tomato salad
120 cals, 7p, 3c, 9f (per meal)
3/8 large whole (3" dia) (68g)
1 oz (28g)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
Recipe has been scaled from original by 0.13x. 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.
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.
3. Lentils
115 cals, 8p, 17c, 0f (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.
snack prep - 3 days
2. Carrot sticks
55 cals, 1p, 8c, 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.
3. 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 - 2 days
1. Curried lentils
360 cals, 14p, 30c, 19f (per meal)
1/2 cup (96g)
1 cup(s) (237mL)
1 dash (1g)
3/4 cup (180mL)
1 tbsp (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Corn
90 cals, 3p, 17c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
250 cals, 18p, 4c, 17f (per meal)
2 large (100g)
1 tsp (5mL)
2 cup(s) (60g)
2 tbsp (10g)
4 tbsp cherry tomatoes (37g)
4 dash (1g)
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
2. Kiwi
45 cals, 1p, 8c, 0f (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.
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. Broccoli
85 cals, 8p, 6c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Pasta with store-bought sauce
510 cals, 18p, 94c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Dinner roll
75 cals, 3p, 13c, 1f (per meal)
1 pan, dinner, or small roll (2" square, 2" high) (28g)
1
Enjoy.