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 (2400cal, 160g protein, 197g net carbs, 88g fat, 46g fiber per day) cannot be customized.
Day 1
2450cal, 163g protein, 169g net carbs, 102g fat, 49g fiber
2 1/2 slice(s) (284cal, 10p, 30c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
1/4 cup (138cal, 5p, 12c, 6f)
2 serving(s) (114cal, 0p, 25c, 0f)
6 oz (61cal, 2p, 13c, 0f)
1 1/2 serving(s) (610cal, 33p, 42c, 28f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2525cal, 159g protein, 161g net carbs, 120g fat, 45g fiber
2 1/2 slice(s) (284cal, 10p, 30c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
1/4 cup (138cal, 5p, 12c, 6f)
2 serving(s) (114cal, 0p, 25c, 0f)
6 oz (61cal, 2p, 13c, 0f)
6 tender(s) (343cal, 24p, 31c, 14f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/4 cup (183cal, 2p, 1c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2375cal, 155g protein, 192g net carbs, 91g fat, 43g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/4 cup (138cal, 5p, 12c, 6f)
2 serving(s) (114cal, 0p, 25c, 0f)
6 oz (61cal, 2p, 13c, 0f)
6 tender(s) (343cal, 24p, 31c, 14f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/4 cup (183cal, 2p, 1c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2375cal, 159g protein, 217g net carbs, 77g fat, 44g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 clementine(s) (39cal, 1p, 8c, 0f)
4 cracker(s) (68cal, 1p, 9c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (461cal, 20p, 59c, 11f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2350cal, 166g protein, 238g net carbs, 58g fat, 51g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
3 serving(s) (803cal, 42p, 120c, 6f)
4 cracker(s) (68cal, 1p, 9c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 3/4 serving(s) (446cal, 34p, 18c, 23f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2350cal, 163g protein, 220g net carbs, 70g fat, 50g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
3 serving(s) (803cal, 42p, 120c, 6f)
2 3/4 serving(s) (446cal, 34p, 18c, 23f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2425cal, 159g protein, 180g net carbs, 103g fat, 38g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 sub(s) (571cal, 38p, 55c, 21f)
1 serving(s) (190cal, 3p, 14c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (65 items)
Vegetables and Vegetable Products
Garlic
2 1/2 clove(s) (8g)
Fresh spinach
1/3 10oz package (95g)
Tomatoes
7 1/2 oz, cherry tomatoes (213g)
Broccoli
2 cup chopped (182g)
Carrots
16 2/3 medium (1016g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Kale leaves
3 bunch (482g)
Ketchup
3 tbsp (51g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Onion
3/4 medium (2-1/2" dia) (83g)
Red bell pepper
2 medium (approx 2-3/4" long, 2-1/2 dia.) (218g)
Cauliflower
6 head small (4" dia.) (1590g)
Bell pepper
1/2 small (37g)
Other
Italian seasoning
1 tsp (4g)
Chickpea pasta
3/8 box (74g)
Roasted chickpeas
3/4 cup (85g)
Vegan sausage
2 sausage (200g)
Meatless chik'n tenders
12 pieces (306g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
3 1/3 oz (94g)
Sub roll(s)
4 roll(s) (340g)
Mixed greens
3 3/4 cup (113g)
Dairy and Egg Products
Feta cheese
3 oz (85g)
Butter
5 tsp (23g)
Eggs
8 large (400g)
Whole milk
3 1/4 cup (780mL)
String cheese
2 stick (56g)
Romano cheese
1/4 tbsp (2g)
Cheese
1 slice (1 oz each) (28g)
Fats and Oils
Oil
2 oz (56mL)
Salad dressing
1/4 cup (56mL)
Vegan mayonnaise
1/4 cup (55g)
Olive oil
4 tsp (20mL)
Raspberry walnut vinaigrette
4 tsp (19mL)
Beverages
Water
17 1/2 cup(s) (4148mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Baked Products
Bread
8 slice (256g)
Crackers
8 crackers (28g)
Naan bread
2 piece (180g)
Fruits and Fruit Juices
Applesauce
6 to-go container (~4 oz) (732g)
Watermelon
18 oz (510g)
Lemon
1 1/2 small (87g)
Avocados
3 1/4 avocado(s) (653g)
Lemon juice
1 fl oz (33mL)
Clementines
2 fruit (148g)
Orange
4 orange (616g)
Dried cranberries
4 tsp (13g)
Nut and Seed Products
Pecans
1/2 cup, halves (50g)
Coconut milk, canned
2 tbsp (31mL)
Walnuts
1 1/2 oz (43g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 cup (195g)
Vegetable broth
1 cup(s) (mL)
Barbecue sauce
1 1/2 cup (429g)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Legumes and Legume Products
Lentils, raw
1/3 cup (64g)
Soy sauce
2 tbsp (27mL)
Extra firm tofu
22 oz (624g)
Roasted peanuts
5 tbsp (46g)
Spices and Herbs
Ground cumin
3 dash (1g)
Apple cider vinegar
2 tbsp (27g)
Crushed red pepper
1/2 tsp (1g)
Curry powder
2 tsp (4g)
Salt
1 tbsp (17g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
dinner prep - 1 days
1. Baked feta chickpea pasta
610 cals, 33p, 42c, 28f (per meal)
3/4 clove(s) (2g)
1 1/2 dash (1g)
3/8 box (74g)
3/4 cup(s) (23g)
3 oz (85g)
1 tsp (6mL)
7 1/2 oz, cherry tomatoes (213g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
In a baking dish, add the tomatoes, garlic, and the feta (do not crumble). Drizzle with the oil and season with some salt/pepper. Bake for 30-35 minutes until tomatoes are bursting.
3
Meanwhile cook chickpea pasta according to package instructions. Set aside.
4
Remove the baking dish from the oven and smash everything with a fork until the feta is creamy, but the tomatoes are still a bit chunky.
5
Add spinach and hot pasta into the baking dish and toss gently until spinach wilts and pasta is coated. Garnish with Italian seasoning and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Toast with butter
285 cals, 10p, 30c, 12f (per meal)
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
snack prep - 3 days
2. Watermelon
60 cals, 2p, 13c, 0f (per meal)
18 oz (510g)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
3. Applesauce
115 cals, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
lunch prep - 2 days
1. Vegan sausage & veggie sheet pan
480 cals, 33p, 31c, 22f (per meal)
1 tsp (4g)
4 tsp (20mL)
2 cup chopped (182g)
2 medium (122g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 sausage (200g)
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 & avocado salad
345 cals, 7p, 14c, 23f (per meal)
1 1/2 bunch (255g)
1 1/2 small (87g)
1 1/2 avocado(s) (302g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
dinner prep - 2 days
1. Crispy chik'n tenders
345 cals, 24p, 31c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
breakfast prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. 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.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch 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.
dinner prep - 1 days
1. Creamy lentils and sweet potato
460 cals, 20p, 59c, 11f (per meal)
1/3 cup (64g)
1/2 sweetpotato, 5" long (105g)
1 cup(s) (mL)
1 cup(s) (30g)
1/2 medium (2-1/2" dia) (55g)
2 tbsp (30mL)
1/4 tbsp (4mL)
3 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a soup pan, heat oil over medium heat and add diced onion. Saute for about 5 minutes, until browned and soft.
2
Add sweet potato, lentils, cumin, and broth. Add salt and pepper to taste. Cover and let simmer for about 20 minutes.
3
Once the lentils and sweet potato are soft, add in spinach and coconut milk to the pot and stir. Let simmer for another few minutes, uncovered.
4
Serve.
3. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
breakfast prep - 3 days
1. Avocado toast
170 cals, 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.
3. Carrot sticks
40 cals, 1p, 6c, 0f (per meal)
4 1/2 medium (275g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Curried tofu salad
445 cals, 34p, 18c, 23f (per meal)
2 tbsp (27g)
1/4 cup (55g)
2 clove (5g)
2 medium (approx 2-3/4" long, 2-1/2 dia.) (218g)
2 large (132g)
2 tbsp (28mL)
1/2 tsp (1g)
22 oz (624g)
2 tsp (4g)
2 tbsp (28mL)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
Preheat an oven to 350°F (175°C). Place tofu on a lightly greased baking sheet.
2
Bake tofu in the preheated oven for 25 minutes, stirring halfway through the cooking time. Remove tofu from the oven and allow to cool.
3
Mix curry powder, lemon juice, vegan mayonnaise, apple cider vinegar, red pepper flakes, and soy sauce in a small bowl. Set aside. Combine tofu, carrots, red pepper, and garlic in a large bowl. Top with sauce and mix thoroughly. Serve immediately or chill for up to an hour before serving.
lunch prep - 2 days
1. Bbq cauliflower wings
805 cals, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. 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.
snack prep - 2 days
1. Kale chips
140 cals, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. 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
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Seitan philly cheesesteak
570 cals, 38p, 55c, 21f (per meal)
1 slice (1 oz each) (28g)
3 oz (85g)
1/2 small (37g)
1/4 medium (2-1/2" dia) (28g)
1/2 tbsp (8mL)
1 roll(s) (85g)
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
2. Cranberry spinach salad
190 cals, 3p, 14c, 12f (per meal)
4 tsp (13g)
4 tsp, chopped (10g)
1/4 6oz package (43g)
4 tsp (20mL)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.