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 (2300cal, 215g protein, 126g net carbs, 86g fat, 38g fiber per day) cannot be customized.
Day 1
2275cal, 210g protein, 192g net carbs, 60g fat, 33g fiber
1 sandwich(es) (381cal, 22p, 25c, 19f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 container (131cal, 14p, 13c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
1 cup(s) (249cal, 28p, 29c, 2f)
2 roll (154cal, 5p, 26c, 2f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2200cal, 202g protein, 101g net carbs, 90g fat, 43g fiber
1 sandwich(es) (381cal, 22p, 25c, 19f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 container (131cal, 14p, 13c, 3f)
1 apple(s) (105cal, 1p, 21c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2325cal, 212g protein, 116g net carbs, 96g fat, 37g fiber
1 sandwich(es) (381cal, 22p, 25c, 19f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2325cal, 239g protein, 121g net carbs, 83g fat, 34g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 sausage link(s) (361cal, 29p, 16c, 19f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
1 serving(s) (188cal, 7p, 6c, 14f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (159cal, 7p, 5c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2350cal, 231g protein, 94g net carbs, 102g fat, 35g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 2/3 serving(s) (262cal, 19p, 6c, 18f)
1 sweet potato (309cal, 3p, 36c, 14f)
6 crisps (261cal, 11p, 3c, 22f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (159cal, 7p, 5c, 8f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2275cal, 205g protein, 128g net carbs, 86g fat, 41g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 sub(s) (468cal, 28p, 54c, 12f)
3 serving(s) (203cal, 4p, 13c, 14f)
6 crisps (261cal, 11p, 3c, 22f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
3/4 bell pepper(s) (90cal, 1p, 4c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2275cal, 205g protein, 128g net carbs, 86g fat, 41g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 sub(s) (468cal, 28p, 54c, 12f)
3 serving(s) (203cal, 4p, 13c, 14f)
6 crisps (261cal, 11p, 3c, 22f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
3/4 bell pepper(s) (90cal, 1p, 4c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (42 items)
Other
Cottage cheese & fruit cup
4 container (680g)
Guacamole, store-bought
1 cup (232g)
Vegan meatballs, frozen
9 1/2 meatball(s) (285g)
Vegan sausage
6 sausage (600g)
Frozen cauliflower
1 1/2 cup (170g)
Mixed greens
9 cup (270g)
Nutritional yeast
2 tsp (3g)
Sub roll(s)
2 roll(s) (170g)
Tzatziki
3/8 cup(s) (84g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Raspberries
6 cup (738g)
Fruit juice
44 fl oz (1320mL)
Fats and Oils
Oil
1/4 lbs (133mL)
Salad dressing
1/2 cup (135mL)
Dairy and Egg Products
Eggs
13 medium (576g)
Butter
4 tbsp (57g)
Sliced cheese
2 slice (1 oz ea) (56g)
Low fat cottage cheese (1% milkfat)
1 1/4 cup (283g)
Cheese
1 cup, shredded (126g)
Baked Products
Bread
9 oz (256g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Vegetables and Vegetable Products
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Frozen broccoli
3 cup (273g)
Onion
1 small (70g)
Tomatoes
24 cherry tomatoes (408g)
Collard greens
1 lbs (454g)
Garlic
3 clove(s) (9g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Bell pepper
1 1/2 large (246g)
Beverages
Water
31 1/2 cup(s) (7466mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Sweets
Honey
4 tsp (28g)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (214g)
Frank's red hot sauce
6 tbsp (91mL)
Spices and Herbs
Black pepper
1 1/2 dash (0g)
Salt
2 g (2g)
Cajun seasoning
1/4 tbsp (2g)
Legumes and Legume Products
Tempeh
1 1/2 lbs (680g)
Firm tofu
1/2 lbs (236g)
snack prep - 2 days
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.
breakfast prep - 3 days
1. Egg & guac sandwich
380 cals, 22p, 25c, 19f (per meal)
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 2 days
1. Grilled cheese sandwich
250 cals, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
dinner prep - 1 days
1. Spaghetti and meatless meatballs
330 cals, 16p, 50c, 5f (per meal)
1 1/2 meatball(s) (45g)
2 oz (57g)
1/8 jar (24 oz) (84g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
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.
3. Cottage cheese & honey
250 cals, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
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
200 cals, 4p, 3c, 17f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 cup (273g)
3 tbsp (43g)
Recipe has been scaled from original by 1.5x. 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. Vegan bangers and cauliflower mash
360 cals, 29p, 16c, 19f (per meal)
1 small (70g)
2 sausage (200g)
1 tbsp (15mL)
1 1/2 cup (170g)
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
snack prep - 2 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
1/2 cup (62g)
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.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. 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.
3. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries 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. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Cajun tofu
260 cals, 19p, 6c, 18f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
Combine cubed tofu, cajun seasoning, oil, and some salt and pepper on a baking sheet. Toss to coat.
3
Bake until crisp, 20-25 minutes. Serve.
2. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
snack prep - 3 days
1. Cheesy crisps and guac
260 cals, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
breakfast prep - 2 days
1. High protein scrambled eggs
100 cals, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 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. Simple mixed greens salad
205 cals, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
470 cals, 39p, 17c, 22f (per meal)
1 1/2 tbsp (23mL)
3/8 cup(s) (84g)
6 tbsp (90mL)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh 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 tzatziki.
2. Cooked peppers
90 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.