2300 calorie vegetarian meal plan
In just a few clicks, generate your own 2300 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 (2300cals, 159g protein, 199g net carbs, 80g fat 36g fiber per day) cannot be customized.
Day 1
2275cals, 148g protein, 164g net carbs, 99g fat 38g fiber per day
4 mini muffin(s) (224cal, 17p, 1c, 17f)
1/4 cup (136cal, 0p, 31c, 0f)
1 sandwich(es) (547cal, 27p, 38c, 28f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz (443cal, 36p, 12c, 23f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2275cals, 148g protein, 164g net carbs, 99g fat 38g fiber per day
4 mini muffin(s) (224cal, 17p, 1c, 17f)
1/4 cup (136cal, 0p, 31c, 0f)
1 sandwich(es) (547cal, 27p, 38c, 28f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 packet(s) (165cal, 4p, 29c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
6 oz (443cal, 36p, 12c, 23f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2325cals, 173g protein, 171g net carbs, 91g fat 36g fiber per day
1 serving(s) (217cal, 6p, 37c, 3f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 wrap(s) (426cal, 27p, 43c, 14f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 container (139cal, 20p, 8c, 3f)
3/4 serving(s) (246cal, 8p, 35c, 7f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/2 serving(s) (539cal, 40p, 25c, 27f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2325cals, 162g protein, 204g net carbs, 80g fat 33g fiber per day
1 serving(s) (217cal, 6p, 37c, 3f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 wrap(s) (426cal, 27p, 43c, 14f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 container (139cal, 20p, 8c, 3f)
3/4 serving(s) (246cal, 8p, 35c, 7f)
1 peach(es) (66cal, 1p, 12c, 0f)
5 zucchini halve(s) (480cal, 26p, 26c, 25f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2250cals, 170g protein, 218g net carbs, 63g fat 35g fiber per day
1 serving(s) (217cal, 6p, 37c, 3f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (558cal, 31p, 74c, 12f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 serving(s) (261cal, 27p, 28c, 1f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2225cals, 165g protein, 219g net carbs, 63g fat 31g fiber per day
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 serving(s) (558cal, 31p, 74c, 12f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 serving(s) (261cal, 27p, 28c, 1f)
1 1/3 serving(s) (451cal, 37p, 52c, 8f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2325cals, 144g protein, 250g net carbs, 63g fat 45g fiber per day
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 can(s) (421cal, 9p, 84c, 3f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 serving(s) (261cal, 27p, 28c, 1f)
1 1/3 serving(s) (722cal, 35p, 82c, 20f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1ff)
Grocery List (57 items)
Beverages
Water
22 1/4 cup (5338mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Quick oats
2 1/4 cup (180g)
Nut and Seed Products
Almonds
13 1/4 tbsp, whole (119g)
Fruits and Fruit Juices
Dried cranberries
1/2 cup (80g)
Peach
3 medium (2-2/3" dia) (450g)
Avocados
3/8 avocado(s) (75g)
Orange
3 orange (462g)
Banana
1 1/2 medium (7" to 7-7/8" long) (177g)
Dairy and Egg Products
Cheddar cheese
6 tbsp, shredded (42g)
Eggs
10 large (500g)
Provolone cheese
4 slice(s) (112g)
Whole milk
4 cup(s) (991mL)
Goat cheese
2 1/2 oz (71g)
Butter
1 tbsp (14g)
Fats and Oils
Olive oil
1 oz (30mL)
Oil
1 3/4 oz (53mL)
Salad dressing
1 3/4 cup (428mL)
Vegetables and Vegetable Products
Fresh spinach
6 2/3 cup(s) (200g)
Sun-dried tomatoes
2 oz (57g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (664g)
Zucchini
2 1/2 large (808g)
Frozen mixed veggies
2/3 package (10 oz ea) (192g)
Canned crushed tomatoes
1/3 can (135g)
Raw celery
2/3 stalk, medium (7-1/2" - 8" long) (27g)
Garlic
2/3 clove(s) (2g)
Carrots
2/3 medium (41g)
Onion
1/3 medium (2-1/2" dia) (37g)
Soups, Sauces, and Gravies
Pesto sauce
2 tbsp (32g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Pasta sauce
10 tbsp (163g)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Baked Products
Bread
4 slice (128g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
Seitan
3/4 lbs (354g)
Long-grain white rice
1/3 cup (62g)
Spices and Herbs
Black pepper
1/2 tsp, ground (1g)
Salt
1/4 tbsp (4g)
Cinnamon
1 1/2 tbsp (12g)
Basil, dried
1/3 tsp, leaves (0g)
Oregano, dried
1/3 tsp, leaves (0g)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Hummus
4 tbsp (60g)
Lentils, raw
2/3 cup (128g)
Other
Mixed greens
28 cup (840g)
Plant-based deli slices
14 slices (146g)
Protein greek yogurt, flavored
2 container (300g)
Nutritional yeast
1/2 tbsp (2g)
Snow peas
3/8 cup (32g)
Vegan meatballs, frozen
9 meatball(s) (270g)
Teriyaki sauce
1/4 cup (53mL)
Sweets
Sugar
1/4 cup (59g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/4 box (8 oz) (170g)
snack prep - 2 days
1. Instant oatmeal with water
165cal, 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.
breakfast prep - 2 days
1. Egg & cheese mini muffin
224cal, 17p, 1c, 17f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
lunch prep - 2 days
1. Grilled cheese with sun dried tomatoes & spinach
547cal, 27p, 38c, 28f (per meal)
2 slice(s) (56g)
1 tsp (5mL)
1/4 cup(s) (8g)
1 oz (28g)
1 tbsp (16g)
2 slice (64g)
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
2. Chunky canned soup (creamy)
177cal, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
218cal, 48p, 2c, 1f (per meal)
dinner prep - 2 days
1. Basic tempeh
443cal, 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. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. 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.
lunch prep - 2 days
1. Simple plant-based deli wrap
426cal, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Simple cinnamon oatmeal with water
217cal, 6p, 37c, 3f (per meal)
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. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
snack prep - 2 days
1. Simple cinnamon oatmeal with milk
246cal, 9p, 35c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
dinner prep - 1 days
1. Seitan salad
539cal, 40p, 25c, 27f (per meal)
1/4 lbs (128g)
3 cup(s) (90g)
9 cherry tomatoes (153g)
3/8 avocado(s) (75g)
1 1/2 tbsp (23mL)
1/2 tbsp (2g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
480cal, 26p, 26c, 25f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Brown rice
115cal, 2p, 23c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash, ground (0g)
1/3 cup(s) (79mL)
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. Rice pilaf with meatless meatballs
558cal, 31p, 74c, 12f (per meal)
3/8 cup (32g)
9 cherry tomatoes (153g)
9 meatball(s) (270g)
3/4 box (8 oz) (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 3 days
1. Green protein shake
261cal, 27p, 28c, 1f (per meal)
1 scoop (1/3 cup ea) (31g)
1 orange (154g)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1/2 medium (7" to 7-7/8" long) (59g)
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
451cal, 37p, 52c, 8f (per meal)
1/3 cup (62g)
2/3 package (10 oz ea) (192g)
1/4 cup (53mL)
2 tsp (10mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Medium toasted bagel with butter
196cal, 6p, 27c, 7f (per meal)
dinner prep - 1 days
1. Lentil Soup
722cal, 35p, 82c, 20f (per meal)
4 tsp (20mL)
1/3 tsp (2g)
1/6 cup(s) (5g)
1/3 can (135g)
1/3 tsp, leaves (0g)
1 1/3 dash, ground (0g)
2 2/3 cup(s) (632mL)
2/3 cup (128g)
1/3 tsp, leaves (0g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
2/3 clove(s) (2g)
2/3 medium (41g)
1/3 medium (2-1/2" dia) (37g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
lunch prep - 1 days
1. Tomato soup
421cal, 9p, 84c, 3f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.