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 (2225cals, 230g protein, 119g net carbs, 77g fat 34g fiber per day) cannot be customized.
Day 1
2225cals, 256g protein, 121g net carbs, 67g fat 27g fiber per day
1 serving(s) (258cal, 32p, 13c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz seitan (446cal, 48p, 28c, 15f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container (139cal, 20p, 8c, 3f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2225cals, 256g protein, 121g net carbs, 67g fat 27g fiber per day
1 serving(s) (258cal, 32p, 13c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz seitan (446cal, 48p, 28c, 15f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container (139cal, 20p, 8c, 3f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2300cals, 225g protein, 97g net carbs, 99g fat 29g fiber per day
1 serving(s) (299cal, 42p, 7c, 11f)
1/2 sandwich(es) (230cal, 11p, 14c, 13f)
1 container(s) (155cal, 12p, 16c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/3 serving(s) (152cal, 3p, 25c, 4f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 1/2 serving(s) (529cal, 23p, 17c, 36f)
2 stick(s) (165cal, 13p, 3c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2200cals, 216g protein, 132g net carbs, 79g fat 25g fiber per day
1 serving(s) (299cal, 42p, 7c, 11f)
1/2 sandwich(es) (230cal, 11p, 14c, 13f)
1 container(s) (155cal, 12p, 16c, 4f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 1/3 serving(s) (152cal, 3p, 25c, 4f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 1/2 serving(s) (478cal, 20p, 51c, 18f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2200cals, 210g protein, 137g net carbs, 71g fat 41g fiber per day
1 serving(s) (299cal, 42p, 7c, 11f)
1 1/2 serving(s) (553cal, 24p, 41c, 25f)
1/2 slice(s) (67cal, 2p, 8c, 2f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/2 serving(s) (365cal, 13p, 44c, 13f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2250cals, 219g protein, 113g net carbs, 83g fat 43g fiber per day
1/2 serving(s) (69cal, 14p, 1c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (61cal, 7p, 0c, 4f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 slice(s) (67cal, 2p, 8c, 2f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1/2 serving(s) (365cal, 13p, 44c, 13f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2225cals, 225g protein, 113g net carbs, 78g fat 43g fiber per day
1/2 serving(s) (69cal, 14p, 1c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (61cal, 7p, 0c, 4f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 slice(s) (67cal, 2p, 8c, 2f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 patty (254cal, 20p, 22c, 6f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2ff)
Grocery List (56 items)
Fruits and Fruit Juices
Raspberries
4 3/4 cup (584g)
Avocados
7/8 avocado(s) (176g)
Apples
2 medium (3" dia) (364g)
Canned black olives
6 small olives (19g)
Dairy and Egg Products
Eggs
10 large (500g)
Whole milk
5 1/4 cup(s) (1260mL)
Fresh mozzarella cheese
1/4 lbs (120g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Egg whites
15 2/3 large (518g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
String cheese
2 stick (56g)
Mozzarella cheese, shredded
3 tbsp (16g)
Feta cheese
3/4 oz (21g)
Butter
1/4 stick (28g)
Parmesan cheese
4 tbsp (25g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Beverages
Protein powder
33 1/2 scoop (1/3 cup ea) (1039g)
Water
34 cup(s) (8018mL)
Nut and Seed Products
Almonds
14 tbsp, whole (125g)
Roasted pumpkin seeds, unsalted
3 tbsp (22g)
Cereal Grains and Pasta
Brown rice
9 1/4 tbsp (111g)
Seitan
18 oz (510g)
Uncooked dry pasta
4 oz (114g)
Spices and Herbs
Black pepper
5 g (5g)
Salt
1/4 tbsp (4g)
Ground cumin
1/2 tbsp (3g)
Fresh basil
1/4 oz (6g)
Other
Teriyaki sauce
6 tbsp (90mL)
Nutritional yeast
2 tsp (3g)
Protein greek yogurt, flavored
2 container (300g)
Mixed greens
2 package (5.5 oz) (312g)
Tzatziki
2 1/4 tbsp (32g)
Protein powder, chocolate
1 scoop (1/3 cup ea) (31g)
Veggie burger patty
2 patty (142g)
Fats and Oils
Oil
3 oz (97mL)
Salad dressing
5 tbsp (75mL)
Balsamic vinaigrette
2 1/4 oz (65mL)
Vegetables and Vegetable Products
Fresh spinach
1 10oz package (262g)
Tomatoes
5 1/4 medium whole (2-3/5" dia) (641g)
Mushrooms
1 cup, pieces or slices (70g)
Frozen mixed veggies
3/8 10oz package (107g)
Cucumber
3/8 cucumber (8-1/4") (113g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Beets, precooked (canned or refrigerated)
6 beet(s) (300g)
Garlic
1 clove(s) (3g)
Soups, Sauces, and Gravies
Pesto sauce
2 oz (55g)
Salsa verde
1 1/2 tbsp (24g)
Baked Products
Bread
4 oz (112g)
Sweets
Frozen yogurt
1 1/3 cup (232g)
Jelly
1/2 tbsp (11g)
Cocoa powder
1 tsp (2g)
Legumes and Legume Products
Black beans
3 tbsp (45g)
Firm tofu
1 1/2 slice(s) (126g)
Chickpeas, canned
3/4 can (336g)
Tempeh
1 lbs (454g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
1/4 lbs (128g)
snack prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
2. Raspberries
54cal, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
lunch prep - 2 days
1. Teriyaki seitan wings
446cal, 48p, 28c, 15f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash, ground (1g)
2/3 cup(s) (158mL)
2 dash (1g)
Recipe has been scaled from original by 0.33x. 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
491cal, 109p, 4c, 2f (per meal)
dinner prep - 2 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Caprese sandwich
231cal, 11p, 14c, 13f (per meal)
1 tbsp (16g)
1 slices (28g)
1 slice(s), thick/large (1/2" thick) (27g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
3. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
breakfast prep - 3 days
1. Tomato mushroom egg white omelet
299cal, 42p, 7c, 11f (per meal)
1/3 cup, pieces or slices (23g)
1/2 small whole (2-2/5" dia) (46g)
2 large (100g)
4 large (132g)
2 dash, ground (1g)
1/2 cup (113g)
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
snack prep - 2 days
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Salsa verde tofu salad
529cal, 23p, 17c, 36f (per meal)
3/4 roma tomato (60g)
1 1/2 tbsp (24g)
1/2 tbsp (3g)
3 tbsp (45g)
3 tbsp (22g)
3 slices (75g)
2 1/4 cup (68g)
1/2 tbsp (8mL)
1 1/2 slice(s) (126g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes.
2
In a small bowl, add tofu, oil, cumin, and a pinch of salt. Toss until tofu is nicely coated.
3
Fry in a skillet over medium heat, a few minutes on each side until crispy.
4
Add the beans to the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
5
Add mixed greens to a bowl and arrange the tofu, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
dinner prep - 1 days
1. Pesto tortellini
478cal, 20p, 51c, 18f (per meal)
3/8 10oz package (107g)
3 tbsp (16g)
3/8 dash (0g)
1/4 lbs (128g)
1 1/2 tbsp (23g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook tortellini and vegetables according to packages.
2
Mix tortellini, vegetables, pepper, and pesto together in a pan over medium heat. Stir together and cook for a couple minutes until everything is heated through.
3
Top with cheese when serving.
2. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
3/8 large whole (3" dia) (68g)
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 - 1 days
1. Greek chickpea tzatziki salad
553cal, 24p, 41c, 25f (per meal)
3/4 tbsp (11mL)
2 1/4 tbsp (32g)
3/4 oz (21g)
6 small olives (19g)
6 tbsp cherry tomatoes (56g)
3/8 cucumber (8-1/4") (113g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and some salt and pepper. Fry until golden, about 5-8 minutes. Set aside to cool.
2
Add chickpeas, cucumber, tomatoes, and olives to a bowl. Top with feta and tzatziki. Serve.
snack prep - 3 days
1. Toast with butter and jelly
67cal, 2p, 8c, 2f (per meal)
3. Raspberries
54cal, 1p, 5c, 1f (per meal)
2 1/4 cup (277g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Spinach parmesan pasta
366cal, 13p, 44c, 13f (per meal)
1/6 cup(s) (39mL)
1 tsp, ground (2g)
2 dash (2g)
4 tbsp (25g)
1/2 10oz package (142g)
1 clove(s) (3g)
1 1/2 tbsp (21g)
4 oz (114g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
1 1/2 cup (177g)
3 tbsp (45mL)
6 beet(s) (300g)
3 cup (90g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Double chocolate protein shake
69cal, 14p, 1c, 1f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (18g)
4 dash (1g)
1/2 cup(s) (119mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 2 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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 mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
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. Brown rice
172cal, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash, ground (0g)
1/2 cup(s) (119mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.25x. 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.
3. Caprese salad
178cal, 10p, 6c, 11f (per meal)
2 1/2 tsp (13mL)
1/4 cup leaves, whole (5g)
6 2/3 tbsp cherry tomatoes (62g)
3/8 package (5.5 oz) (65g)
1 1/4 oz (35g)
Recipe has been scaled from original by 0.42x. 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.