2400 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 2400 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 (2400cals, 218g protein, 168g net carbs, 78g fat 42g fiber per day) cannot be customized.
Day 1
2450cals, 212g protein, 166g net carbs, 82g fat 48g fiber per day
1 serving(s) (320cal, 15p, 4c, 24f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 bar(s) (119cal, 3p, 15c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1/2 serving(s) (286cal, 13p, 25c, 10f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2450cals, 214g protein, 193g net carbs, 73g fat 43g fiber per day
1 serving(s) (320cal, 15p, 4c, 24f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 bar(s) (119cal, 3p, 15c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 serving(s) (535cal, 28p, 80c, 4f)
1 serving(s) (110cal, 5p, 10c, 4f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
2350cals, 217g protein, 212g net carbs, 55g fat 37g fiber per day
1/2 serving(s) (124cal, 9p, 2c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 2/3 serving(s) (564cal, 31p, 77c, 12f)
1 bar(s) (119cal, 3p, 15c, 5f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 serving(s) (535cal, 28p, 80c, 4f)
1 serving(s) (110cal, 5p, 10c, 4f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
2350cals, 218g protein, 171g net carbs, 69g fat 43g fiber per day
1/2 serving(s) (124cal, 9p, 2c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 egg(s) (80cal, 6p, 0c, 6f)
3 serving(s) (554cal, 27p, 59c, 13f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
1 serving(s) (69cal, 2p, 4c, 5f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 cup(s) (55cal, 1p, 5c, 3f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
2425cals, 233g protein, 148g net carbs, 80g fat 42g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
2 slice(s) (227cal, 8p, 24c, 10f)
2 can(s) (494cal, 36p, 46c, 14f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1 serving(s) (69cal, 2p, 4c, 5f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 grapefruit (119cal, 2p, 23c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (61cal, 1p, 3c, 5f)
1 serving(s) (106cal, 3p, 16c, 2f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
2400cals, 222g protein, 137g net carbs, 91g fat 37g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
2 slice(s) (227cal, 8p, 24c, 10f)
2 can(s) (494cal, 36p, 46c, 14f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
1 cup(s) (97cal, 4p, 13c, 1f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
2425cals, 211g protein, 148g net carbs, 93g fat 40g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
2 slice(s) (227cal, 8p, 24c, 10f)
1 serving(s) (359cal, 27p, 16c, 18f)
3 serving(s) (212cal, 5p, 22c, 10f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
1 cup(s) (97cal, 4p, 13c, 1f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3ff)
Grocery List (59 items)
Fruits and Fruit Juices
Grapefruit
4 1/2 large (approx 4-1/2" dia) (1494g)
Avocados
1 3/4 avocado(s) (352g)
Peach
4 medium (2-2/3" dia) (600g)
Snacks
Small granola bar
3 bar (75g)
Dairy and Egg Products
Eggs
14 large (700g)
Whole milk
4 1/2 cup(s) (1080mL)
Butter
1/3 stick (40g)
Parmesan cheese
1/4 cup (19g)
Part-skim ricotta cheese
6 3/4 tbsp (103g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Fresh mozzarella cheese
2 2/3 oz (76g)
Spices and Herbs
Salt
1/2 oz (14g)
Black pepper
1/8 oz (2g)
Balsamic vinegar
3/4 tbsp (11mL)
Fresh basil
4 tsp, chopped (4g)
Vegetables and Vegetable Products
Bell pepper
2 tbsp, diced (19g)
Onion
2/3 medium (2-1/2" dia) (74g)
Ketchup
4 tbsp (68g)
Fresh parsley
2 1/4 sprigs (2g)
Tomatoes
9 1/2 medium whole (2-3/5" dia) (1164g)
Garlic
5 1/3 clove(s) (16g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Cauliflower
4 head small (4" dia.) (1060g)
Frozen chopped spinach
3/8 10 oz package (118g)
Fresh spinach
4 cup(s) (120g)
Kale leaves
7 oz (193g)
Broccoli
1 cup chopped (91g)
Carrots
1 medium (61g)
Potatoes
1/2 lbs (206g)
Frozen mixed veggies
1 lbs (483g)
Red onion
3/4 small (53g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Other
Vegan chik'n nuggets
16 nuggets (344g)
Nutritional yeast
2 oz (62g)
Chickpea pasta
1 oz (28g)
Italian seasoning
4 dash (2g)
Vegan sausage
1 sausage (100g)
Teriyaki sauce
3 tbsp (46mL)
Sriracha chili sauce
2 1/4 tbsp (34g)
Beverages
Water
36 cup(s) (8492mL)
Protein powder
35 scoop (1/3 cup ea) (1085g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/4 tbsp (1mL)
Barbecue sauce
1 cup (286g)
Pesto sauce
1 3/4 tbsp (28g)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Legumes and Legume Products
Chickpeas, canned
1 3/4 can (784g)
Tempeh
6 oz (170g)
Soy sauce
1 tbsp (15mL)
Peanut butter
3 tbsp (48g)
Firm tofu
1 1/3 lbs (595g)
Fats and Oils
Oil
2 1/4 oz (68mL)
Olive oil
1/2 oz (15mL)
Salad dressing
2 1/2 oz (75mL)
Balsamic vinaigrette
4 tsp (19mL)
Cereal Grains and Pasta
Uncooked dry pasta
3 1/3 oz (95g)
Brown rice
2 3/4 tbsp (32g)
Seitan
3 oz (85g)
Sweets
Honey
2 tsp (14g)
Baked Products
Bread
8 slice (256g)
snack prep - 3 days
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
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.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
3. 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)
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
320cal, 15p, 4c, 24f (per meal)
2 dash (1g)
4 large (200g)
2 dash (0g)
2 tbsp, diced (19g)
2 tbsp chopped (20g)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
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.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
lunch prep - 2 days
1. Chik'n nuggets
441cal, 24p, 41c, 18f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
protein prep - 7 days
1. Protein shake
545cal, 121p, 5c, 3f (per meal)
dinner prep - 1 days
1. Chickpea & chickpea pasta
286cal, 13p, 25c, 10f (per meal)
4 dash (1g)
1/4 tbsp (4g)
1/4 tbsp (4mL)
1 clove(s) (3g)
1/4 can (112g)
1 oz (28g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. 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. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
2 1/4 sprigs (2g)
3/4 tbsp (1mL)
3/4 tbsp (11mL)
3/4 cup cherry tomatoes (112g)
3/8 small (26g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 2 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Buttered lima beans
110cal, 5p, 10c, 4f (per meal)
1 dash, ground (0g)
2 tsp (9g)
1/2 package (10 oz) (142g)
2 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Pasta with spinach and ricotta
564cal, 31p, 77c, 12f (per meal)
1/3 tsp, ground (1g)
1 dash (1g)
1 1/4 tbsp (6g)
6 2/3 tbsp (103g)
5/6 clove(s) (3g)
3/8 10 oz package (118g)
1/4 lbs (95g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to directions on package; drain.
2
While pasta cooks, coat skillet with cooking spray. Over medium-low heat, add the spinach and garlic. Cook for about 5 minutes, stirring frequently.
3
Stir in the ricotta cheese, half of the parmesan cheese, salt, pepper, and just enough water to make it creamy.
4
Add cooked pasta to the skillet and stir.
5
Serve and top with remaining parmesan cheese.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
125cal, 9p, 2c, 9f (per meal)
2 dash (1g)
2 tbsp cherry tomatoes (19g)
1 tbsp (5g)
1 cup(s) (30g)
1/2 tsp (3mL)
1 large (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Kale chips
69cal, 2p, 4c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. 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)
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Vegan sausage & veggie sheet pan
480cal, 33p, 31c, 22f (per meal)
4 dash (2g)
2 tsp (10mL)
1 cup chopped (91g)
1 medium (61g)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1 sausage (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Simple kale salad
55cal, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Teriyaki chickpea stir fry
554cal, 27p, 59c, 13f (per meal)
3/4 can (336g)
3 tbsp (45mL)
1 tsp (6mL)
3/4 10oz package (213g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 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.
breakfast prep - 3 days
1. Egg and pesto stuffed tomato
130cal, 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
227cal, 8p, 24c, 10f (per meal)
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
494cal, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mozzarella and tomato salad
161cal, 9p, 5c, 11f (per meal)
2 tsp, chopped (2g)
2 tsp (10mL)
1 1/3 oz (38g)
1/2 large whole (3" dia) (91g)
Recipe has been scaled from original by 0.17x. 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. Basic tempeh
443cal, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Parmesan & pesto roasted potatoes
106cal, 3p, 16c, 2f (per meal)
4 oz (114g)
1/2 tbsp (3g)
1 dash, ground (0g)
1 dash (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
In a large bowl, toss potatoes and pesto together until potatoes are covered.
3
Spread over a baking sheet and season with salt and pepper.
4
Bake for 20 minutes and remove from oven.
5
Sprinkle the potatoes with the grated parmesan and place back in oven for an additional 10-15 minutes- or until potatoes are tender and crispy. Serve.
3. Sauteed Kale
61cal, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 2 days
1. Spicy sriracha peanut tofu
512cal, 30p, 16c, 36f (per meal)
1 1/2 tbsp (23mL)
1/2 cup(s) (118mL)
1 tbsp (15mL)
3 tbsp (48g)
2 1/4 tbsp (34g)
3 clove (9g)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Mixed vegetables
97cal, 4p, 13c, 1f (per meal)
2 cup (270g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
lunch prep - 1 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
3 oz (85g)
2 cup(s) (60g)
6 cherry tomatoes (102g)
1/4 avocado(s) (50g)
1 tbsp (15mL)
1 tsp (1g)
1 tsp (5mL)
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.
2. Grapefruit
119cal, 2p, 23c, 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)
3. Tomato cucumber salad
212cal, 5p, 22c, 10f (per meal)
3 tbsp (45mL)
3/4 small (53g)
3/4 cucumber (8-1/4") (226g)
1 1/2 medium whole (2-3/5" dia) (185g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.