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 (2375cal, 220g protein, 158g net carbs, 78g fat, 39g fiber per day) cannot be customized.
Day 1
2375cal, 216g protein, 212g net carbs, 57g fat, 39g fiber
1 sandwich(es) (283cal, 14p, 31c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
2 serving(s) (136cal, 3p, 8c, 9f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2300cal, 206g protein, 176g net carbs, 69g fat, 36g fiber
1 sandwich(es) (283cal, 14p, 31c, 9f)
1 container(s) (155cal, 12p, 16c, 4f)
2 serving(s) (646cal, 29p, 50c, 33f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
2450cal, 252g protein, 111g net carbs, 97g fat, 31g fiber
2 serving(s) (646cal, 29p, 50c, 33f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (68cal, 1p, 4c, 5f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
2375cal, 218g protein, 115g net carbs, 100g fat, 39g fiber
1 sandwich(es) (542cal, 25p, 26c, 36f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
2350cal, 213g protein, 160g net carbs, 77g fat, 43g fiber
1 sandwich(es) (485cal, 16p, 53c, 19f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 serving(s) (261cal, 27p, 28c, 1f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
2375cal, 218g protein, 167g net carbs, 73g fat, 44g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 serving(s) (261cal, 27p, 28c, 1f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1 serving(s) (68cal, 1p, 4c, 5f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
2375cal, 218g protein, 167g net carbs, 73g fat, 44g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 serving(s) (261cal, 27p, 28c, 1f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1 serving(s) (68cal, 1p, 4c, 5f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3f)
Grocery List (51 items)
Fruits and Fruit Juices
Strawberries
3 1/3 cup, whole (480g)
Peach
3 medium (2-2/3" dia) (450g)
Raspberries
2 cup (246g)
Banana
4 1/2 medium (7" to 7-7/8" long) (531g)
Orange
3 orange (462g)
Dairy and Egg Products
Kefir, flavored
2 cup (480mL)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Whole milk
1/4 gallon (1027mL)
Fresh mozzarella cheese
1/4 lbs (128g)
Sliced cheese
7 oz (196g)
Eggs
15 1/2 medium (682g)
Butter
3/8 stick (49g)
Baked Products
English muffins
2 muffin(s) (114g)
Bread
18 oz (512g)
Other
Guacamole, store-bought
4 tbsp (62g)
Vegan breakfast sausage patties
2 patties (76g)
Vegan meatballs, frozen
6 meatball(s) (180g)
Nutritional yeast
1/2 tbsp (2g)
Sub roll(s)
1 1/2 roll(s) (128g)
Mixed greens
3 1/2 package (5.5 oz) (525g)
Vegan sausage
2 sausage (200g)
Soups, Sauces, and Gravies
Pasta sauce
2 cup (488g)
Vegetable broth
6 3/4 cup(s) (mL)
Fats and Oils
Salad dressing
9 3/4 tbsp (146mL)
Balsamic vinaigrette
3 tbsp (45mL)
Olive oil
2 tbsp (30mL)
Oil
1 oz (35mL)
Mayonnaise
2 tbsp (30mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Beverages
Water
35 3/4 cup(s) (8473mL)
Protein powder
36 scoop (1/3 cup ea) (1116g)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Vegetables and Vegetable Products
Zucchini
3 medium (588g)
Tomatoes
2 cup cherry tomatoes (279g)
Mushrooms
2 cup, chopped (140g)
Garlic
6 clove(s) (18g)
Kale leaves
3 1/2 cup, chopped (140g)
Onion
1 2/3 medium (2-1/2" dia) (183g)
Fresh spinach
3 cup(s) (90g)
Raw celery
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
Carrots
3 large (216g)
Spices and Herbs
Fresh basil
3/4 cup leaves, whole (18g)
Thyme, dried
4 tsp, ground (6g)
Salt
4 1/4 g (4g)
Black pepper
1 1/2 g (1g)
Paprika
1 dash (1g)
Yellow mustard
2 dash or 1 packet (1g)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (672g)
Peanut butter
2 tbsp (32g)
White beans, canned
1 1/2 can(s) (659g)
Nut and Seed Products
Roasted cashews
1/2 cup, halves and whole (69g)
snack prep - 2 days
1. Kefir
150 cals, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
breakfast prep - 2 days
1. Vegan sausage & guac sandwich
285 cals, 14p, 31c, 9f (per meal)
1 muffin(s) (57g)
2 tbsp (31g)
1 patties (38g)
1
Cook vegan sausage patty according to package instructions.
2
Spread guac inside of the english muffin. Top with cooked sausage and english muffin top. Serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 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. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
545 cals, 121p, 5c, 3f (per meal)
dinner prep - 2 days
1. Zoodles marinara
170 cals, 7p, 21c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spiralize zucchini.
2
Spray a skillet with non-stick spray, add zoodles, and cook on low heat for about 5 minutes or until warmed through.
3
(optional) Transfer zoodles to towel and pat any excess water off.
4
Return zoodles to skillet, add tomato sauce, and cook until sauce is heated through.
5
Serve.
lunch prep - 2 days
1. Grilled cheese with mushrooms
645 cals, 29p, 50c, 33f (per meal)
1 cup, chopped (70g)
1 tbsp (15mL)
2 tsp, ground (3g)
4 slice(s) (128g)
2 slice (3/4 oz ea) (42g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
breakfast prep - 3 days
1. Creamy scrambled eggs
275 cals, 20p, 2c, 21f (per meal)
3 large (150g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/2 tbsp (7g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
snack prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
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.
dinner prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Chickpea & kale soup
410 cals, 20p, 42c, 11f (per meal)
1/2 tbsp (8mL)
3 clove(s) (9g)
6 cup(s) (mL)
3 cup, chopped (120g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
2. Roasted cashews
210 cals, 5p, 10c, 16f (per meal)
4 tbsp, halves and whole (34g)
lunch prep - 1 days
1. Egg salad sandwich
540 cals, 25p, 26c, 36f (per meal)
3 medium (132g)
2 tbsp (30mL)
1/4 small (18g)
1 dash (0g)
1 dash (0g)
2 slice (64g)
1 dash (1g)
2 dash or 1 packet (1g)
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
485 cals, 16p, 53c, 19f (per meal)
2 slice (64g)
1 medium (7" to 7-7/8" long) (118g)
2 tbsp (32g)
1 spray(s) , about 1/3 second each (0g)
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. 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
260 cals, 27p, 28c, 1f (per meal)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1 orange (154g)
1 scoop (1/3 cup ea) (31g)
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.
breakfast prep - 2 days
1. Kale & eggs
95 cals, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
lunch prep - 2 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
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. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. White bean cassoulet
575 cals, 27p, 70c, 12f (per meal)
3 clove(s) (9g)
1 1/2 tbsp (23mL)
3/4 cup(s) (mL)
1 1/2 can(s) (659g)
1 1/2 medium (2-1/2" dia) (165g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
3 large (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.