2200 calorie vegetarian meal plan

Simple salad with tomatoes and carrots

1 cup(s) (72cal, 2p, 7c, 1f)

Dinner

Jerk tofu

10 1/2 oz tofu (344cal, 23p, 7c, 24f)

1 serving(s) (98cal, 4p, 7c, 3f)

Lentils

1 1/3 serving(s) (231cal, 16p, 34c, 1f)

Protein Supplement

Hardboiled egg and avocado bowl

2 scoop (218cal, 48p, 2c, 1f)

Day 2

2150cals, 162g protein, 179g net carbs, 68g fat 45g fiber per day

Breakfast

1/2 serving(s) (160cal, 7p, 2c, 12f)

Basic scrambled eggs

2 egg(s) (159cal, 13p, 1c, 12f)

Lunch

Crispy chik'n tenders

6 tender(s) (343cal, 24p, 31c, 14f)

Lowfat Greek yogurt

1 container(s) (155cal, 12p, 16c, 4f)

Pear

1 pear(s) (113cal, 1p, 22c, 0f)

Snacks

Boiled eggs

2 egg(s) (139cal, 13p, 1c, 10f)

Tempeh & mushroom stir fry

1 cup(s) (72cal, 2p, 7c, 1f)

Dinner

1/2 serving(s) (443cal, 33p, 49c, 8f)

Brown rice

3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)

1 1/2 serving(s) (182cal, 6p, 15c, 6f)

Protein Supplement

2 scoop (218cal, 48p, 2c, 1f)

Day 3

2175cals, 153g protein, 179g net carbs, 69g fat 55g fiber per day

Breakfast

Avocado

1/2 serving(s) (176cal, 2p, 2c, 15f)

1 container (131cal, 14p, 13c, 3f)

Cucumber slices

1/4 cucumber (15cal, 1p, 3c, 0f)

Lunch

Bbq cauliflower wings

2 serving(s) (535cal, 28p, 80c, 4f)

1 1/2 serving(s) (182cal, 6p, 15c, 6f)

Snacks

Boiled eggs

2 egg(s) (139cal, 13p, 1c, 10f)

1 cup(s) (72cal, 2p, 7c, 1f)

Dinner

Buffalo tofu

1 serving(s) (355cal, 16p, 7c, 29f)

Lentils

2 serving(s) (347cal, 24p, 51c, 1f)

Protein Supplement

2 scoop (218cal, 48p, 2c, 1f)

Day 4

2225cals, 150g protein, 205g net carbs, 67g fat 48g fiber per day

Breakfast

Avocado

1/2 serving(s) (176cal, 2p, 2c, 15f)

1 container (131cal, 14p, 13c, 3f)

Cucumber slices

1/4 cucumber (15cal, 1p, 3c, 0f)

Lunch

Bbq cauliflower wings

2 serving(s) (535cal, 28p, 80c, 4f)

1 1/2 serving(s) (182cal, 6p, 15c, 6f)

Snacks

Pretzels

1 serving(s) (110cal, 3p, 22c, 1f)

Milk

1 cup(s) (149cal, 8p, 12c, 8f)

Dinner

Buffalo tofu

1 serving(s) (355cal, 16p, 7c, 29f)

Lentils

2 serving(s) (347cal, 24p, 51c, 1f)

Protein Supplement

2 scoop (218cal, 48p, 2c, 1f)

Day 5

2150cals, 142g protein, 191g net carbs, 66g fat 56g fiber per day

Breakfast

Avocado

1/2 serving(s) (176cal, 2p, 2c, 15f)

1 container (131cal, 14p, 13c, 3f)

Cucumber slices

1/4 cucumber (15cal, 1p, 3c, 0f)

Lunch

White bean cassoulet

1 1/2 serving(s) (577cal, 27p, 70c, 12f)

Teriyaki chickpea stir fry

1 serving(s) (121cal, 4p, 10c, 4f)

Snacks

Pretzels

1 serving(s) (110cal, 3p, 22c, 1f)

Milk

1 cup(s) (149cal, 8p, 12c, 8f)

Dinner

2 serving(s) (369cal, 18p, 39c, 9f)

Simple Greek cucumber salad

2 serving(s) (281cal, 18p, 19c, 14f)

Protein Supplement

2 scoop (218cal, 48p, 2c, 1f)

Day 6

2150cals, 160g protein, 188g net carbs, 66g fat 40g fiber per day

Breakfast

Pancakes

1/2 pancake(s) (215cal, 5p, 32c, 7f)

Grilled cheese with mushrooms

1 cup(s) (72cal, 2p, 7c, 1f)

Lunch

1 1/2 serving(s) (485cal, 21p, 38c, 24f)

Teriyaki chickpea stir fry

2 container (261cal, 28p, 26c, 5f)

Snacks

Protein bar

1 bar (245cal, 20p, 26c, 5f)

Dinner

2 serving(s) (369cal, 18p, 39c, 9f)

Simple Greek cucumber salad

2 serving(s) (281cal, 18p, 19c, 14f)

Protein Supplement

2 scoop (218cal, 48p, 2c, 1f)

Day 7

2150cals, 147g protein, 251g net carbs, 49g fat 31g fiber per day

Breakfast

Pancakes

1/2 pancake(s) (215cal, 5p, 32c, 7f)

Grilled cheese with mushrooms

1 cup(s) (72cal, 2p, 7c, 1f)

Lunch

1 1/2 serving(s) (485cal, 21p, 38c, 24f)

Pasta with store-bought sauce

2 container (261cal, 28p, 26c, 5f)

Snacks

Protein bar

1 bar (245cal, 20p, 26c, 5f)

Dinner

1 serving(s) (510cal, 18p, 94c, 4f)

Dinner roll

2 roll(s) (154cal, 5p, 26c, 2f)

Protein Supplement

2 scoop (218cal, 48p, 2c, 1f)

Protein Supplement(s)

Protein shake

2 scoop per day (218cal, 48p, 2c, 1ff)

snack prep - 3 days

1. Boiled eggs

139cal, 13p, 1c, 10f (per meal)

Scale to: , 6 egg(s)

Eggs

6 large (300g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

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.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

2. Raspberries

72cal, 2p, 7c, 1f (per meal)

Scale to: , 3 cup(s)

3 cup (369g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Rinse raspberries and serve.

breakfast prep - 2 days

1. Hardboiled egg and avocado bowl

160cal, 7p, 2c, 12f (per meal)

Scale to:

1 dash (0g)

2 large (100g)

1 dash (0g)

1 tbsp, diced (9g)

1 tbsp chopped (10g)

1/2 avocado(s) (101g)

Place the eggs in a small sauce pan and cover with water.

Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.

While the eggs cook, chop the pepper, onion, and avocado.

Transfer eggs to an ice bath for a couple of minutes.

Peel the eggs and chop them into bite-sized pieces.

Combine the eggs with all of the other ingredients and stir.

Serve.

2. Basic scrambled eggs

159cal, 13p, 1c, 12f (per meal)

Scale to: , 2 egg(s)

Eggs

2 large (100g)

Instant couscous, flavored

1/2 tsp (3mL)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Beat eggs in medium bowl until blended.

Heat oil in large nonstick skillet over medium heat until hot.

Pour in egg mixture.

As eggs begin to set, scramble them.

Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.

lunch prep - 1 days

1. Tzatziki chickpea tabbouleh salad

539cal, 24p, 78c, 9f (per meal)

For 1 Meal

Tzatziki

1/3 cup(s) (70g)

3/8 box (5.8 oz) (69g)

Chickpeas, canned, drained & rinsed

3/8 can (187g)

1/4 tsp (1mL)

Ground cumin

1/2 tsp (1g)

Cucumber, chopped

1/4 cucumber (8-1/4") (63g)

Tomatoes, chopped

3/8 roma tomato (33g)

Fresh parsley, chopped

1 2/3 sprigs (2g)

Lemon juice

1/4 tbsp (3mL)

Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.

Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.

Meanwhile, cook couscous according to package.

Once cooked, mix couscous with parsley, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve with tzatziki.

2. Milk

186cal, 10p, 15c, 10f (per meal)

For 1 Meal

Whole milk

1 1/4 cup(s) (300mL)

protein prep - 7 days

1. Protein shake

218cal, 48p, 2c, 1f (per meal)

Scale to: , 2 scoop

Firm tofu, torn into pieces

2 cup(s) (474mL)

Protein powder

2 scoop (1/3 cup ea) (62g)

dinner prep - 1 days

1. Jerk tofu

344cal, 23p, 7c, 24f (per meal)

For 1 Meal

3/4 tbsp (11mL)

3 dash (1g)

3 dash (1g)

1/4 tbsp, leaves (1g)

Pumpkin pie spice

3 dash (1g)

2/3 lbs (298g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

In a medium bowl, mix the pumpkin pie spice, thyme, chili powder, crushed red pepper, and a pinch of salt. Add a small splash of water and whisk to form a paste.

Add the torn tofu pieces to the bowl and toss gently to coat them evenly in the spice paste.

Heat the oil in a skillet over medium-high heat. Add the tofu and cook, stirring occasionally, until golden brown and slightly crispy on all sides, about 4–6 minutes. Serve.

2. Lentils

231cal, 16p, 34c, 1f (per meal)

For 1 Meal

2/3 dash (0g)

Romaine lettuce, roughly chopped

1 1/3 cup(s) (316mL)

Lentils, raw, rinsed

1/3 cup (64g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Cooking instructions of lentils can vary. Follow package instructions if possible.

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. Simple salad with tomatoes and carrots

98cal, 4p, 7c, 3f (per meal)

For 1 Meal

1/2 hearts (250g)

Carrots, sliced

1/4 medium (15g)

1/2 medium whole (2-3/5" dia) (62g)

3/4 tbsp (11mL)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

In a large bowl, add the lettuce, tomato, and carrots; mix.

Pour dressing over when serving.

dinner prep - 1 days

1. Tempeh & mushroom stir fry

443cal, 33p, 49c, 8f (per meal)

For 1 Meal

2 dash (0g)

1 cup, chopped (70g)

4 oz (113g)

4 dash (2g)

1 tbsp (15mL)

1/2 large (82g)

4 tbsp (48g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Cook rice according to its package instructions. Set aside.

In a non-stick pan, stir fry tempeh, mushrooms, and bell pepper, stirring frequently over medium-high heat.

Once tempeh has browned and vegetables have softened, add spices, soy sauce, and some salt/pepper. Stir.

Combine rice with the tempeh and vegetable mixture. Serve.

2. Tossed salad

182cal, 7p, 15c, 6f (per meal)

For 1 Meal

1 1/2 tbsp (23mL)

Red onion, sliced

1/6 medium (2-1/2" dia) (21g)

Carrots, peeled and shredded or sliced

3/4 small whole (2-2/5" dia) (68g)

3/4 small (5-1/2" long) (38g)

Romaine lettuce, shredded

3/4 hearts (375g)

Cucumber, sliced or diced

1/6 cucumber (8-1/4") (56g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Mix ingredients together in a bowl and serve.

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.

3. Brown rice

172cal, 4p, 35c, 1f (per meal)

For 1 Meal

Brown rice

4 tbsp (48g)

Black pepper

1 1/2 dash, ground (0g)

1/2 cup(s) (119mL)

Lowfat flavored greek yogurt

1 1/2 dash (1g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

(Note: Follow rice package instructions if they differ from below)

Rinse the starch off the rice in a strainer under cold water for 30 seconds.

Bring the water to a boil over high heat in a large pot that has a tight fitting lid.

Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.

Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.

lunch prep - 1 days

1. Crispy chik'n tenders

343cal, 24p, 31c, 14f (per meal)

For 1 Meal

Ketchup

1 1/2 tbsp (26g)

Meatless chik'n tenders

6 pieces (153g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Cook chik'n tenders according to package.

Serve with ketchup.

2. Pear

113cal, 1p, 22c, 0f (per meal)

For 1 Meal

Pears

1 medium (178g)

3. Lowfat Greek yogurt

155cal, 12p, 16c, 4f (per meal)

For 1 Meal

1 (5.3 oz ea) container(s) (150g)

lunch prep - 2 days

1. Bbq cauliflower wings

535cal, 28p, 80c, 4f (per meal)

Scale to:

Cauliflower

2 head small (4" dia.) (530g)

Nutritional yeast

1/2 cup (30g)

4 dash (3g)

Barbecue sauce

1/2 cup (143g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.

In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.

Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.

Bake for 25-30 minutes or until crisp. Remove from oven and set aside.

Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.

Toss florets with the barbeque sauce. Serve.

2. Tossed salad

182cal, 7p, 15c, 6f (per meal)

Scale to:

1 1/2 tbsp (23mL)

Red onion, sliced

1/6 medium (2-1/2" dia) (21g)

Carrots, peeled and shredded or sliced

3/4 small whole (2-2/5" dia) (68g)

3/4 small (5-1/2" long) (38g)

Romaine lettuce, shredded

3/4 hearts (375g)

Cucumber, sliced or diced

1/6 cucumber (8-1/4") (56g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Mix ingredients together in a bowl and serve.

breakfast prep - 3 days

1. Avocado

176cal, 2p, 2c, 15f (per meal)

Scale to:

Lemon juice

1/2 tsp (3mL)

Avocados

1/2 avocado(s) (101g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Open the avocado and scoop out the flesh.

Sprinkle with lemon or lime juice as desired.

Serve and eat.

2. Cucumber slices

15cal, 1p, 3c, 0f (per meal)

Scale to: , 3/4 cucumber

Cucumber

3/4 cucumber (8-1/4") (226g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Slice cucumber into rounds and serve.

3. Cottage cheese & fruit cup

131cal, 14p, 13c, 3f (per meal)

Scale to: , 3 container

3 container (510g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Mix cottage cheese and fruit portions of the container together and serve.

dinner prep - 2 days

1. Buffalo tofu

355cal, 16p, 7c, 29f (per meal)

Scale to:

Firm tofu, patted dry & cubed

1 tbsp (15mL)

Ranch dressing

4 tbsp (60mL)

Frank's red hot sauce

1/3 cup (79mL)

14 oz (397g)

Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.

Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.

Serve tofu with ranch.

2. Lentils

347cal, 24p, 51c, 1f (per meal)

Scale to:

2 dash (2g)

4 cup(s) (948mL)

Lentils, raw, rinsed

1 cup (192g)

Cooking instructions of lentils can vary. Follow package instructions if possible.

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 - 2 days

1. Pretzels

110cal, 3p, 22c, 1f (per meal)

Scale to:

Pretzels, hard, salted

1 oz (28g)

2. Milk

149cal, 8p, 12c, 8f (per meal)

Scale to: , 1 cup(s)

Whole milk

1 cup(s) (240mL)

lunch prep - 1 days

1. White bean cassoulet

577cal, 27p, 70c, 12f (per meal)

For 1 Meal

Garlic, minced

1 1/2 clove(s) (5g)

White beans, canned, drained & rinsed

3/4 tbsp (11mL)

Vegetable broth

3/8 cup(s) (mL)

3/4 can(s) (329g)

Onion, diced

3/4 medium (2-1/2" dia) (83g)

Raw celery, thinly sliced

3/4 stalk, medium (7-1/2" - 8" long) (30g)

Carrots, peeled & slices

1 1/2 large (108g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400°F (200°C).

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.

Stir in beans and broth. Bring to a simmer then turn off the heat.

Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.

Serve.

2. Tossed salad

121cal, 4p, 10c, 4f (per meal)

For 1 Meal

1 tbsp (15mL)

Red onion, sliced

1/8 medium (2-1/2" dia) (14g)

Carrots, peeled and shredded or sliced

1/2 small whole (2-2/5" dia) (46g)

1/2 small (5-1/2" long) (25g)

Romaine lettuce, shredded

1/2 hearts (250g)

Cucumber, sliced or diced

1/8 cucumber (8-1/4") (38g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Mix ingredients together in a bowl and serve.

dinner prep - 2 days

1. Teriyaki chickpea stir fry

369cal, 18p, 39c, 9f (per meal)

Scale to:

Chickpeas, canned, drained and rinsed

1 can (448g)

Teriyaki sauce

4 tbsp (60mL)

Nonfat greek yogurt, plain

1/2 tbsp (8mL)

Frozen mixed veggies

1 10oz package (284g)

Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.

Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.

Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.

2. Simple Greek cucumber salad

281cal, 18p, 19c, 14f (per meal)

Scale to:

2 tbsp (30mL)

2 tsp (10mL)

2 tsp (2g)

1 tbsp (15mL)

1 cup (280g)

Red onion, thinly sliced

1/2 medium (2-1/2" dia) (55g)

Cucumber, sliced into half moons

2 cucumber (8-1/4") (602g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.

Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.

Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.

breakfast prep - 2 days

1. Pancakes

215cal, 5p, 32c, 7f (per meal)

Scale to: , 1 pancake(s)

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.

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.

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.

For leftovers, you can just keep the batter in the fridge.

2. Raspberries

72cal, 2p, 7c, 1f (per meal)

Scale to: , 2 cup(s)