2400 calorie vegetarian meal plan
In just a few clicks, generate your own 2400 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 (2375cals, 176g protein, 183g net carbs, 85g fat 42g fiber per day) cannot be customized.
Day 1
2375cals, 181g protein, 183g net carbs, 81g fat 47g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
1 wrap(s) (469cal, 25p, 49c, 14f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 container (139cal, 20p, 8c, 3f)
2 serving(s) (213cal, 10p, 7c, 15f)
1 serving(s) (573cal, 27p, 51c, 21f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2350cals, 176g protein, 215g net carbs, 70g fat 39g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
1 wrap(s) (469cal, 25p, 49c, 14f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 container (139cal, 20p, 8c, 3f)
2 serving(s) (213cal, 10p, 7c, 15f)
2 burger (550cal, 22p, 82c, 10f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2400cals, 168g protein, 231g net carbs, 73g fat 37g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
1 sandwich(es) (343cal, 16p, 39c, 9f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
2 burger (550cal, 22p, 82c, 10f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2375cals, 202g protein, 146g net carbs, 93g fat 39g fiber per day
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
1 sandwich(es) (343cal, 16p, 39c, 9f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2350cals, 190g protein, 147g net carbs, 90g fat 49g fiber per day
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
2 serving(s) (691cal, 28p, 66c, 24f)
1 packet(s) (276cal, 10p, 38c, 8f)
1 celery stalk (7cal, 0p, 1c, 0f)
6 oz (443cal, 36p, 12c, 23f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2350cals, 155g protein, 193g net carbs, 84g fat 50g fiber per day
2 serving(s) (691cal, 28p, 66c, 24f)
1 packet(s) (276cal, 10p, 38c, 8f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 serving(s) (437cal, 25p, 44c, 13f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2350cals, 162g protein, 165g net carbs, 103g fat 31g fiber per day
1 sandwich(es) (495cal, 22p, 25c, 33f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 packet(s) (276cal, 10p, 38c, 8f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 serving(s) (437cal, 25p, 44c, 13f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (57 items)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Vegetable broth
4 cup(s) (mL)
Fats and Oils
Oil
1/4 lbs (135mL)
Olive oil
3 tbsp (45mL)
Mayonnaise
2 tsp (10mL)
Salad dressing
6 tbsp (90mL)
Vegetables and Vegetable Products
Garlic
9 clove(s) (27g)
Cauliflower
2 cup(s), riced (256g)
Fresh parsley
10 sprigs (10g)
Onion
2 medium (2-1/2" dia) (219g)
Bell pepper
1 small (74g)
Red onion
3/4 medium (2-1/2" dia) (83g)
Cucumber
3 cucumber (8-1/4") (903g)
Ketchup
4 tbsp (68g)
Raw celery
3 2/3 stalk, medium (7-1/2" - 8" long) (147g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (422g)
Broccoli
2 cup chopped (182g)
Leeks
2 leek (178g)
Dairy and Egg Products
Eggs
11 1/2 medium (512g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Nonfat greek yogurt, plain
2 cup (606g)
Butter
2 1/4 tbsp (32g)
Whole milk
8 1/4 cup(s) (1980mL)
Plain lowfat yogurt
2 1/2 cup (613g)
Sliced cheese
2 slice (1 oz ea) (56g)
Snacks
High-protein granola bar
3 bar (120g)
Fruits and Fruit Juices
Peach
10 medium (2-2/3" dia) (1500g)
Lemon juice
10 tbsp (153mL)
Spices and Herbs
Ground ginger
2 dash (1g)
Cinnamon
2 dash (1g)
Ground cumin
1 tsp (2g)
Red wine vinegar
1 tbsp (15mL)
Dried dill weed
1 1/4 tbsp (4g)
Black pepper
1/2 tsp, ground (1g)
Salt
1/2 tsp (4g)
Dijon mustard
1 1/2 tbsp (23g)
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Legumes and Legume Products
Chickpeas, canned
4 can (1867g)
Tempeh
3/4 lbs (340g)
Firm tofu
1/2 lbs (198g)
White beans, canned
1 can(s) (439g)
Baked Products
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Hamburger buns
4 bun(s) (204g)
Bread
6 slice (192g)
Other
Protein greek yogurt, flavored
2 container (300g)
Nutritional yeast
1 tsp (1g)
Chickpea pasta
2 oz (57g)
Veggie burger patty
4 patty (284g)
Mixed greens
2 package (5.5 oz) (293g)
Italian seasoning
1 tsp (4g)
Beverages
Water
18 cup(s) (4266mL)
Protein powder
20 1/2 scoop (1/3 cup ea) (636g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Pistachios, shelled
1/2 cup (62g)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
snack prep - 2 days
1. Skillet cauliflower tots
213cal, 10p, 7c, 15f (per meal)
1 tbsp (15mL)
4 tsp (20mL)
2 tsp (6g)
2 extra large (112g)
2 cup(s), riced (256g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
breakfast prep - 3 days
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Moroccan chickpea wrap
469cal, 25p, 49c, 14f (per meal)
2 tsp (10mL)
2 dash (1g)
2 dash (1g)
10 sprigs (10g)
1 tsp (2g)
2/3 cup (186g)
1/4 small (18g)
1 small (74g)
1 can (448g)
2 tortilla (approx 7-8" dia) (98g)
1
Preheat oven to 350F (180C) and line a baking sheet with parchment paper.
2
Toss chickpeas with oil, spread evenly on the baking sheet and roast for 15 minutes.
3
Add sliced onions and pepper to the baking sheet and continue roasting for 15 more minutes.
4
Once slightly cooled, sprinkle with cumin, ginger, cinnamon, and salt/pepper to taste.
5
Assemble wrap by spreading the greek yogurt on the tortilla and adding the chickpeas, pepper, onion, and parsley. Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Chickpea & chickpea pasta
573cal, 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 Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
3/4 tbsp (11mL)
1/4 tbsp (4mL)
1/4 tbsp (1g)
1 tsp (6mL)
6 tbsp (105g)
1/6 medium (2-1/2" dia) (21g)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
dinner prep - 2 days
1. Veggie burger
550cal, 22p, 82c, 10f (per meal)
2 patty (142g)
2 oz (57g)
2 tbsp (34g)
2 bun(s) (102g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Simple Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
3/8 medium (2-1/2" dia) (41g)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
343cal, 16p, 39c, 9f (per meal)
2/3 can (299g)
4 slice (128g)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/4 tbsp (1g)
2 tsp (10mL)
2 tsp (10mL)
1/3 medium (2-1/2" dia) (37g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
snack prep - 2 days
breakfast prep - 2 days
1. Protein shake (milk)
387cal, 48p, 19c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
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. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 2 days
1. Mustardy lemony chickpea soup
691cal, 28p, 66c, 24f (per meal)
1/2 cup (120mL)
1 tsp (4g)
4 cup(s) (mL)
2 tbsp (30mL)
1 1/2 tbsp (23g)
4 clove(s) (12g)
2 cup chopped (182g)
2 leek (178g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot. Add leeks, garlic, and some salt. Stir and cook 5-7 minutes until softened.
2
Stir in broth, chickpeas (including the liquid), and Italian seasoning. Bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes.
3
Take about 1/4th of the mixture and puree in a blender until smooth. Return puree back to the pot and stir.
4
Add broccoli, cover, and cook 10 minutes. Turn off heat. Stir in dijon and lemon juice. Season with salt and pepper to taste. Serve.
snack prep - 3 days
1. Instant oatmeal with milk
276cal, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
2. Celery sticks
7cal, 0p, 1c, 0f (per meal)
3 stalk, medium (7-1/2" - 8" long) (120g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 2 days
1. Basic scrambled eggs
318cal, 25p, 1c, 24f (per meal)
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.
dinner prep - 2 days
1. Bean & tofu goulash
437cal, 25p, 44c, 13f (per meal)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1/2 lbs (198g)
1 can(s) (439g)
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. 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. Buttery white rice
122cal, 2p, 18c, 5f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
2 dash (2g)
3/4 tbsp (11g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
lunch prep - 1 days
1. Grilled cheese sandwich
495cal, 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. Simple Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
3/4 tbsp (11mL)
1/4 tbsp (4mL)
1/4 tbsp (1g)
1 tsp (6mL)
6 tbsp (105g)
1/6 medium (2-1/2" dia) (21g)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.