2300 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 2300 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 (2275cals, 212g protein, 179g net carbs, 63g fat 34g fiber per day) cannot be customized.
Day 1
2300cals, 204g protein, 175g net carbs, 72g fat 37g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1 1/2 serving(s) (546cal, 28p, 62c, 13f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 serving(s) (115cal, 9p, 9c, 4f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2250cals, 228g protein, 197g net carbs, 45g fat 40g fiber per day
1 slice(s) (114cal, 4p, 12c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
1 1/2 serving(s) (546cal, 28p, 62c, 13f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
1/2 serving(s) (115cal, 9p, 9c, 4f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2275cals, 223g protein, 187g net carbs, 56g fat 36g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 serving(s) (546cal, 23p, 84c, 6f)
1 container (131cal, 14p, 13c, 3f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2250cals, 217g protein, 179g net carbs, 62g fat 28g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 serving(s) (546cal, 23p, 84c, 6f)
1 container (131cal, 14p, 13c, 3f)
6 oz seitan (446cal, 48p, 28c, 15f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2225cals, 203g protein, 128g net carbs, 89g fat 25g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 gyro(s) (385cal, 27p, 39c, 11f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2275cals, 204g protein, 191g net carbs, 63g fat 35g fiber per day
1 1/4 serving(s) (271cal, 7p, 47c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (171cal, 10p, 21c, 3f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
1 serving(s) (141cal, 9p, 9c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2250cals, 206g protein, 200g net carbs, 54g fat 37g fiber per day
1 1/4 serving(s) (271cal, 7p, 47c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 serving(s) (171cal, 10p, 21c, 3f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 1/2 serving(s) (427cal, 31p, 51c, 7f)
1 serving(s) (141cal, 9p, 9c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2ff)
Grocery List (61 items)
Breakfast Cereals
Granola
4 tbsp (23g)
Quick oats
1 1/4 cup (100g)
Dairy and Egg Products
Lowfat greek yogurt
1/2 cup (140g)
Butter
3/8 stick (40g)
Parmesan cheese
1 1/2 tbsp (8g)
Cheddar cheese
3/4 cup, shredded (85g)
Nonfat greek yogurt, plain
14 tbsp (245g)
Whole milk
1 cup(s) (240mL)
Fruits and Fruit Juices
Blackberries
1 1/4 cup (180g)
Lemon juice
3 tbsp (43mL)
Grapefruit
2 1/2 large (approx 4-1/2" dia) (830g)
Baked Products
English muffins
1 muffin(s) (57g)
Bread
2 slice (64g)
Naan bread
1 piece(s) (90g)
Pita bread
1 pita, medium (5" dia) (50g)
Other
Cottage cheese & fruit cup
4 container (680g)
Guacamole, store-bought
6 tbsp (93g)
Teriyaki sauce
3 tbsp (45mL)
Tzatziki
1 1/2 tbsp (21g)
Vegan chik'n strips
1/2 lbs (213g)
Fats and Oils
Oil
2 3/4 oz (84mL)
Ranch dressing
4 tbsp (60mL)
Olive oil
1 3/4 tbsp (26mL)
Salad dressing
1 tbsp (14mL)
Vegetables and Vegetable Products
Garlic
4 1/2 clove(s) (14g)
Kale leaves
3 cup, chopped (120g)
Shallots
3/4 clove(s) (43g)
Fresh parsley
4 sprigs (4g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (168g)
Cucumber
2 1/2 cucumber (8-1/4") (778g)
Red onion
3/4 medium (2-1/2" dia) (84g)
Carrots
3 small (5-1/2" long) (150g)
Bell pepper
1 1/2 medium (179g)
Spices and Herbs
Crushed red pepper
1 tsp (2g)
Capers
1 1/2 tbsp, drained (13g)
Salt
1/4 tbsp (4g)
Ground cumin
1/2 tbsp (3g)
Black pepper
1 dash, ground (0g)
Red wine vinegar
1 3/4 tsp (9mL)
Dried dill weed
1 3/4 tsp (2g)
Oregano, dried
1/8 oz (1g)
Cinnamon
2 1/2 tsp (7g)
Garlic powder
3 dash (1g)
Soups, Sauces, and Gravies
Vegetable broth
3 cup(s) (mL)
Frank's red hot sauce
1/3 cup (79mL)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Legumes and Legume Products
White beans, canned
1 1/2 can(s) (659g)
Firm tofu
1 1/2 lbs (695g)
Lentils, raw
2 cup (413g)
Chickpeas, canned
1 can (448g)
Soy sauce
2 1/2 tbsp (38mL)
Beverages
Water
42 1/2 cup(s) (10210mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Cereal Grains and Pasta
Cornstarch
1/2 tbsp (4g)
Seitan
18 2/3 oz (529g)
Instant couscous, flavored
1 box (5.8 oz) (164g)
Brown rice
3/4 cup (139g)
Snacks
High-protein granola bar
3 bar (120g)
Nut and Seed Products
Walnuts
6 tbsp, shelled (38g)
Mixed nuts
4 tbsp (34g)
Sweets
Sugar
2 1/2 tbsp (33g)
snack prep - 2 days
1. Blackberry & granola parfait
115cal, 9p, 9c, 4f (per meal)
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
2. Buttered english muffin
106cal, 2p, 13c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice english muffin through the center.
2
Optional: toast in a toaster oven for a couple minutes.
3
Spread butter on each side.
4
Serve.
breakfast prep - 2 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
2. Blackberries
35cal, 1p, 3c, 0f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
3. Cottage cheese & fruit cup
131cal, 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.
lunch prep - 2 days
1. Beans & greens
546cal, 28p, 62c, 13f (per meal)
1 1/2 tbsp (23mL)
3 clove(s) (9g)
3 dash (1g)
1 1/2 tbsp (8g)
2 1/4 cup(s) (mL)
1 1/2 can(s) (659g)
3 cup, chopped (120g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pot over medium heat.
2
Add the garlic and cook until fragrant, about 1 minute.
3
Stir in the crushed red pepper and a pinch of salt and pepper. Cook for 30 seconds.
4
Add the kale and saute until slightly wilted.
5
Stir in the white beans and vegetable broth.
6
Cover and simmer for 10 minutes. (For a thicker stew, leave the pot uncovered.)
7
Top with parmesan and serve.
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
dinner prep - 1 days
1. Tofu piccata
530cal, 25p, 20c, 38f (per meal)
1 1/2 tbsp (21g)
1 1/2 tbsp (23mL)
1/2 tbsp (4g)
3/4 cup(s) (mL)
2/3 lbs (298g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
3/4 clove(s) (43g)
1 1/2 tbsp, drained (13g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a bowl, whisk together the warmed vegetable broth, cornstarch, and lemon juice. Set aside.
2
Heat oil in a nonstick skillet over medium heat. Season the tofu planks with a pinch of salt and add them to the skillet. Cook until browned and crisp, 4-6 minutes per side. Transfer the tofu to a plate and cover to keep warm. Wipe the skillet clean.
3
In the same skillet, heat the butter over medium heat. Add garlic, shallot, and a pinch of salt and pepper. Cook until fragrant, 1-2 minutes. Stir in the broth mixture and bring to a boil. Simmer until the sauce thickens slightly, 2-3 minutes. Stir in the capers.
4
Return the crispy tofu to the skillet and spoon the sauce over the top. Simmer until warmed through, 1-2 minutes, then serve.
2. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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.
dinner prep - 2 days
1. Simple seitan
305cal, 38p, 17c, 10f (per meal)
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
546cal, 23p, 84c, 6f (per meal)
1 can (448g)
1/2 tbsp (8mL)
4 sprigs (4g)
1 roma tomato (80g)
1/2 cucumber (8-1/4") (151g)
1 tsp (2g)
1/2 tsp (3mL)
1 box (5.8 oz) (164g)
1
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.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Cottage cheese & fruit cup
131cal, 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.
breakfast prep - 3 days
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 3 days
1. Cheese and guac tacos
175cal, 8p, 2c, 14f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 1 days
1. Teriyaki seitan wings
446cal, 48p, 28c, 15f (per meal)
Recipe has been scaled from original by 1.5x. 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)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (80mL)
1 dash (1g)
Recipe has been scaled from original by 0.17x. 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.
lunch prep - 2 days
1. Buffalo tofu
355cal, 16p, 7c, 29f (per meal)
1 tbsp (15mL)
4 tbsp (60mL)
1/3 cup (79mL)
14 oz (397g)
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 1 days
1. Seitan gyro
385cal, 27p, 39c, 11f (per meal)
1/3 tsp (1g)
1 1/3 dash, leaves (0g)
1/2 tbsp (8mL)
1 1/2 tbsp (21g)
1/3 roma tomato (27g)
2 2/3 oz (76g)
2 slice, thin (18g)
1/8 cucumber (8-1/4") (25g)
1 pita, medium (5" dia) (50g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add seitan and cook until crispy in places, about 4-6 minutes. Season with oregano, cumin, salt and pepper and cook, stirring frequently, until fragrant, about 1 minute.
2
Top pitas with seitan, cucumber, onion, and tomato. Drizzle with tzatziki. Fold up and serve.
2. Simple Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
3/4 tbsp (11mL)
1/4 tbsp (4mL)
1/4 tbsp (1g)
1 tsp (6mL)
6 tbsp (105g)
1/6 medium (2-1/2" dia) (21g)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
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.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
breakfast prep - 2 days
1. Simple cinnamon oatmeal with water
271cal, 7p, 47c, 4f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Chik'n stir fry
427cal, 31p, 51c, 7f (per meal)
1/2 lbs (213g)
3 small (5-1/2" long) (150g)
2 1/2 tbsp (37mL)
1 cup(s) (269mL)
1 1/2 medium (179g)
1/2 cup (107g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare rice & water according to package instructions (adjust amount of water if needed) and set aside.
2
Meanwhile, add carrots, bell pepper strips, and a small splash of water into a pan over medium heat. Cook, stirring frequently until vegetables lightly steam and soften. Add in chik'n strips and cook until they are cooked through (check package instructions for additional details).
3
Add brown rice and soy sauce into the pan and combine. Heat through for a couple minutes and serve.
2. Simple Greek cucumber salad
141cal, 9p, 9c, 7f (per meal)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1 cucumber (8-1/4") (301g)
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
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.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
snack prep - 2 days
1. Crunchy garlicy lentil snack
171cal, 10p, 21c, 3f (per meal)
5/6 cup(s) (192mL)
2/3 dash (1g)
3 dash, ground (1g)
1/4 tbsp (1g)
3 dash (1g)
1 tsp (6mL)
6 1/2 tbsp (77g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Place rinsed lentils in a pot and add water. Cover and bring to a boil. Reduce heat to low and cook for 20 minutes, stirring occasionally.
2
Meanwhile, preheat the oven to 425 F (220 C).
3
Drain the lentils, put them back in the pot and mix in all remaining ingredients.
4
Line a baking sheet (or two) with parchment paper (or foil). Spread lentils over in an even layer. Bake for 12 minutes, stir lentils around, and then bake for another 12 minutes or so. Keep an eye on them towards the end to make sure they don't burn, but make sure they are completely crunchy and have no moisture before removing.
5
Serve.
6
To store: Let lentils cool completely and then store in an airtight container. Can last up to 2 weeks.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
