2200 calorie vegetarian meal plan
In just a few clicks, generate your own 2200 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 (2225cal, 159g protein, 197g net carbs, 72g fat, 35g fiber per day) cannot be customized.
Day 1
2200cal, 144g protein, 281g net carbs, 37g fat, 41g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 container (131cal, 14p, 13c, 3f)
1 1/4 cup(s) (65cal, 1p, 10c, 1f)
1 sub(s) (468cal, 28p, 54c, 12f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
2 roll (154cal, 5p, 26c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2250cal, 144g protein, 239g net carbs, 62g fat, 41g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
1 container (131cal, 14p, 13c, 3f)
1 1/4 cup(s) (65cal, 1p, 10c, 1f)
1 serving(s) (537cal, 35p, 64c, 6f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2275cal, 170g protein, 163g net carbs, 88g fat, 36g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 container (131cal, 14p, 13c, 3f)
2 burger (550cal, 22p, 82c, 10f)
1 serving(s) (190cal, 3p, 14c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2275cal, 170g protein, 163g net carbs, 88g fat, 36g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 container (131cal, 14p, 13c, 3f)
2 burger (550cal, 22p, 82c, 10f)
1 serving(s) (190cal, 3p, 14c, 12f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2200cal, 150g protein, 198g net carbs, 76g fat, 30g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (538cal, 17p, 50c, 27f)
1 serving(s) (76cal, 2p, 5c, 5f)
3/4 serving(s) (113cal, 0p, 13c, 6f)
1 1/3 serving(s) (614cal, 27p, 79c, 14f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2150cal, 166g protein, 167g net carbs, 78g fat, 32g fiber
2 slice(s) (293cal, 14p, 30c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
3/8 cup(s) (262cal, 6p, 3c, 24f)
1 packet(s) (276cal, 10p, 38c, 8f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2/3 cup rice, cooked (147cal, 3p, 32c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2150cal, 166g protein, 167g net carbs, 78g fat, 32g fiber
2 slice(s) (293cal, 14p, 30c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
3/8 cup(s) (262cal, 6p, 3c, 24f)
1 packet(s) (276cal, 10p, 38c, 8f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2/3 cup rice, cooked (147cal, 3p, 32c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (60 items)
Vegetables and Vegetable Products
Frozen corn kernels
1 1/3 cup (181g)
Cauliflower
2 head small (4" dia.) (530g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (805g)
Green pepper
2 3/4 tbsp, chopped (25g)
Red bell pepper
2 3/4 tbsp, chopped (25g)
Onion
1 medium (2-1/2" dia) (109g)
Mushrooms
1/3 cup, chopped (23g)
Fresh green beans
2 3/4 tbsp 1/2" pieces (17g)
Raw celery
1/3 bunch (177g)
Frozen broccoli
3 1/2 cup (319g)
Fresh spinach
1/2 10oz package (125g)
Ketchup
4 tbsp (68g)
Sweet potatoes
2/3 sweetpotato, 5" long (140g)
Garlic
1 clove(s) (3g)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (143g)
Pasta sauce
4 tbsp (65g)
Vegetable broth
1 1/3 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Spices and Herbs
Salt
1/3 oz (8g)
Chili powder
1 tbsp (8g)
Garlic powder
1/3 tsp (1g)
Black pepper
1 1/2 g (2g)
Onion powder
1 1/2 dash (0g)
Ground cumin
2 g (2g)
Curry powder
3 dash (1g)
Other
Nutritional yeast
1 oz (31g)
Cottage cheese & fruit cup
5 container (850g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Sub roll(s)
1 roll(s) (85g)
Curry paste
2 tsp (10g)
Veggie burger patty
4 patty (284g)
Mixed greens
1 package (5.5 oz) (158g)
Vegan sausage
4 sausage (400g)
Beverages
Water
19 1/3 cup(s) (4576mL)
Protein powder
17 scoop (1/3 cup ea) (527g)
Breakfast Cereals
Flavored instant oatmeal
4 packet (172g)
Fruits and Fruit Juices
Strawberries
2 1/2 cup, whole (360g)
Fruit juice
17 1/3 fl oz (520mL)
Dried cranberries
2 3/4 tbsp (27g)
Baked Products
Crackers
16 crackers (56g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Bread
8 1/2 slice (272g)
Hamburger buns
4 bun(s) (204g)
Dairy and Egg Products
String cheese
2 stick (56g)
Whole milk
1/2 gallon (1841mL)
Butter
5/8 stick (70g)
Romano cheese
1/2 tbsp (3g)
Legumes and Legume Products
Extra firm tofu
4 tbsp (63g)
Dry kidney beans
2 3/4 tbsp (31g)
Dry white beans
2 3/4 tbsp (34g)
Lentils, raw
1 1/3 cup (229g)
Tempeh
3/4 lbs (340g)
Hummus
10 tbsp (150g)
Nut and Seed Products
Coconut milk, canned
56 tsp (281mL)
Walnuts
3 1/3 oz (94g)
Fats and Oils
Oil
1 oz (36mL)
Raspberry walnut vinaigrette
2 3/4 tbsp (41mL)
Salad dressing
1 1/2 tbsp (23mL)
Snacks
Plantain chips
3/4 oz (21g)
Cereal Grains and Pasta
Long-grain white rice
1/2 cup (105g)
dinner prep - 1 days
1. Bbq cauliflower wings
535 cals, 28p, 80c, 4f (per meal)
1/2 cup (143g)
4 dash (3g)
1/2 cup (30g)
2 head small (4" dia.) (530g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Corn
185 cals, 5p, 34c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
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.
snack prep - 2 days
1. Crackers
135 cals, 2p, 18c, 6f (per meal)
16 crackers (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
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. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Vegan chunky chili
535 cals, 35p, 64c, 6f (per meal)
4 tbsp (63g)
1 tbsp (8g)
2/3 dash (0g)
2 cup, chopped (360g)
2 cup(s) (474mL)
2 2/3 tbsp, chopped (25g)
2 2/3 tbsp, chopped (25g)
1/6 medium (2-1/2" dia) (18g)
2 dash (1g)
2 dash, ground (1g)
2 2/3 tbsp (31g)
2 2/3 tbsp (34g)
2 2/3 tbsp (32g)
1/3 cup, chopped (23g)
2 2/3 tbsp 1/2" pieces (17g)
2 2/3 tbsp chopped (17g)
1 1/3 dash (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender.
2
Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down.
3
Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste. Simmer for 2 to 3 hours, or until desired consistency is reached.
lunch prep - 1 days
1. Curried lentils
480 cals, 18p, 40c, 25f (per meal)
1/3 cup (64g)
2/3 cup(s) (158mL)
2/3 dash (0g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. 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.
breakfast prep - 3 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 3 days
1. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
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. Buttered broccoli
235 cals, 5p, 3c, 20f (per meal)
Recipe has been scaled from original by 1.75x. 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.
lunch prep - 2 days
1. Veggie burger
550 cals, 22p, 82c, 10f (per meal)
2 patty (142g)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Cranberry spinach salad
190 cals, 3p, 14c, 12f (per meal)
2 2/3 tbsp (27g)
2 2/3 tbsp, chopped (19g)
1/2 6oz package (85g)
2 2/3 tbsp (40mL)
1/2 tbsp (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
dinner prep - 1 days
1. Creamy lentils and sweet potato
615 cals, 27p, 79c, 14f (per meal)
1/2 cup (85g)
2/3 sweetpotato, 5" long (140g)
1 1/3 cup(s) (mL)
1 1/3 cup(s) (40g)
2/3 medium (2-1/2" dia) (73g)
2 2/3 tbsp (40mL)
1 tsp (5mL)
4 dash (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a soup pan, heat oil over medium heat and add diced onion. Saute for about 5 minutes, until browned and soft.
2
Add sweet potato, lentils, cumin, and broth. Add salt and pepper to taste. Cover and let simmer for about 20 minutes.
3
Once the lentils and sweet potato are soft, add in spinach and coconut milk to the pot and stir. Let simmer for another few minutes, uncovered.
4
Serve.
lunch prep - 1 days
1. Dal with rice
540 cals, 17p, 50c, 27f (per meal)
4 tbsp (48g)
1/2 cup (120mL)
1/4 cup(s) (59mL)
1/4 small (18g)
1/2 tsp (3mL)
1 clove(s) (3g)
2 dash (1g)
4 dash (1g)
3 dash (1g)
2 tbsp (23g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
In a saucepan, add the water and coconut milk and bring to a simmer. Add the lentils and let cook for 20 minutes, covered. Add more water if needed.
3
Meanwhile, in a skillet, heat the oil and add in the oil and garlic and cook until soft. Add in the spices and stir for a minute or two. Set aside.
4
When lentils are done, add in onion mixture and stir until well-combined.
5
Serve over rice.
2. Plantain chips
115 cals, 1p, 13c, 6f (per meal)
3/4 oz (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Instant oatmeal with milk
275 cals, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
dinner prep - 2 days
1. Vegan sausage
535 cals, 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. White rice
145 cals, 3p, 32c, 0f (per meal)
1/2 cup (82g)
7/8 cup(s) (211mL)
1/2 tsp (3g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.44x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.