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 (2275cal, 153g protein, 182g net carbs, 86g fat, 43g fiber per day) cannot be customized.
Day 1
2250cal, 151g protein, 199g net carbs, 75g fat, 45g fiber
2 1/2 can(s) (618cal, 45p, 58c, 17f)
3 serving(s) (174cal, 2p, 28c, 1f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
2250cal, 151g protein, 199g net carbs, 75g fat, 45g fiber
2 1/2 can(s) (618cal, 45p, 58c, 17f)
3 serving(s) (174cal, 2p, 28c, 1f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2325cal, 154g protein, 229g net carbs, 69g fat, 43g fiber
1 tomato(es) (129cal, 8p, 5c, 8f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 2/3 serving(s) (752cal, 31p, 103c, 16f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2250cal, 144g protein, 181g net carbs, 92g fat, 34g fiber
1 tomato(es) (129cal, 8p, 5c, 8f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 sandwich(es) (557cal, 22p, 27c, 38f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 serving(s) (82cal, 3p, 7c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2300cal, 167g protein, 114g net carbs, 113g fat, 37g fiber
1 tomato(es) (129cal, 8p, 5c, 8f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 1/2 serving(s) (735cal, 31p, 33c, 47f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 serving(s) (82cal, 3p, 7c, 3f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 sausage(s) (536cal, 56p, 21c, 24f)
3 carrots(s) (158cal, 2p, 15c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
2275cal, 156g protein, 150g net carbs, 97g fat, 41g fiber
2 1/2 serving(s) (735cal, 31p, 33c, 47f)
2 sausage(s) (536cal, 56p, 21c, 24f)
3 carrots(s) (158cal, 2p, 15c, 8f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2350cal, 146g protein, 201g net carbs, 80g fat, 59g fiber
1 serving(s) (573cal, 27p, 51c, 21f)
1 serving(s) (242cal, 14p, 7c, 17f)
1 serving(s) (437cal, 25p, 44c, 13f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (56 items)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (531g)
Chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
Pesto sauce
2 1/2 tbsp (40g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
Baked Products
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Bread
9 slice (288g)
Bagel
1 small bagel (3" dia) (69g)
Crackers
24 crackers (84g)
Dairy and Egg Products
Eggs
12 large (600g)
String cheese
3 stick (84g)
Nonfat greek yogurt, plain
3 1/3 tbsp (58g)
Butter
3/8 stick (42g)
Cheese
2 slice (1 oz each) (56g)
Fresh mozzarella cheese
2 oz (57g)
Vegetables and Vegetable Products
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Onion
1 1/2 medium (2-1/2" dia) (168g)
Fresh parsley
1/4 cup chopped (13g)
Carrots
8 medium (493g)
Tomatoes
5 3/4 medium whole (2-3/5" dia) (713g)
Baby carrots
16 medium (160g)
Green onions
5 tbsp, sliced (40g)
Zucchini
5 medium (980g)
Garlic
2 1/2 clove(s) (8g)
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Edamame, frozen, shelled
3/4 cup (89g)
Fats and Oils
Oil
2 1/3 oz (70mL)
Balsamic vinaigrette
1 1/3 oz (38mL)
Fruits and Fruit Juices
Orange
5 orange (770g)
Grapes
6 cup (552g)
Clementines
5 fruit (370g)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Lime juice
2 1/2 tbsp (38mL)
Beverages
Water
14 cup(s) (3318mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Chia seeds
2 1/2 tsp (12g)
Sesame seeds
2 1/2 tsp (8g)
Other
Sriracha chili sauce
1/2 tbsp (8g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
4 tsp (5g)
Sub roll(s)
3 roll(s) (255g)
Vegan sausage
4 sausage (400g)
Coleslaw mix
2 1/2 cup (225g)
Chickpea pasta
2 oz (57g)
Mixed greens
1 1/2 cup (45g)
Legumes and Legume Products
Chickpeas, canned
1 1/3 can (597g)
Hummus
14 tbsp (210g)
Roasted peanuts
4 tbsp (37g)
Soy sauce
5 tbsp (75mL)
Peanut butter
10 tbsp (160g)
Firm tofu
1/4 lbs (99g)
White beans, canned
1/2 can(s) (220g)
Cereal Grains and Pasta
Long-grain white rice
6 3/4 tbsp (77g)
Spices and Herbs
Fresh basil
1 tbsp, chopped (3g)
Fresh thyme
2 dash (0g)
Paprika
1/2 tbsp (3g)
dinner prep - 2 days
1. Cheese ravioli
410 cals, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta 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.
breakfast prep - 2 days
1. Egg in an eggplant
360 cals, 20p, 2c, 28f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
620 cals, 45p, 58c, 17f (per meal)
5 can (~19 oz) (2630g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
lunch prep - 1 days
1. Chickpea bowl with spicy yogurt sauce
755 cals, 31p, 103c, 16f (per meal)
5/6 small (58g)
1/2 tbsp (8g)
1/4 cup (58g)
5/6 can (373g)
6 2/3 tbsp (77g)
1/4 cup chopped (13g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
1 medium (61g)
1
Cut carrots into strips and serve.
breakfast prep - 3 days
1. Egg and pesto stuffed tomato
130 cals, 8p, 5c, 8f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
2. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
3. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
dinner prep - 2 days
1. Vegan meatball sub
700 cals, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Grapefruit
60 cals, 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)
lunch prep - 1 days
1. Pesto grilled cheese sandwich
555 cals, 22p, 27c, 38f (per meal)
2 slice (64g)
1 tbsp (14g)
1 tbsp (16g)
2 slice (1 oz each) (56g)
2 slice(s), thin/small (30g)
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
snack prep - 2 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
3. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
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. Roasted carrots
160 cals, 2p, 15c, 8f (per meal)
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 2 days
1. Sesame peanut zoodles
735 cals, 31p, 33c, 47f (per meal)
1 1/4 tsp (6g)
1 1/4 tbsp (19mL)
2 1/2 tbsp, sliced (20g)
1 1/4 tsp (4g)
2 1/2 tbsp (38mL)
5 tbsp (80g)
1 1/4 cup (113g)
2 1/2 medium (490g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
breakfast prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
snack prep - 2 days
1. Crackers
205 cals, 3p, 27c, 9f (per meal)
24 crackers (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Chickpea & chickpea pasta
575 cals, 27p, 51c, 21f (per meal)
1 tsp (1g)
1/2 tbsp (7g)
1/2 tbsp (8mL)
2 clove(s) (6g)
1/2 can (224g)
2 oz (57g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
dinner prep - 1 days
1. Bean & tofu goulash
435 cals, 25p, 44c, 13f (per meal)
2 dash (0g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
1/2 clove (2g)
1/2 medium (2-1/2" dia) (55g)
1/4 lbs (99g)
1/2 can(s) (220g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
1 1/2 tbsp (23mL)
3 beets (2" dia, sphere) (150g)
3/4 cup (89g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.