2500 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 2500 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 (2500cals, 226g protein, 173g net carbs, 83g fat 40g fiber per day) cannot be customized.
Day 1
2525cals, 227g protein, 173g net carbs, 87g fat 37g fiber per day
1 sandwich(es) (485cal, 16p, 53c, 19f)
1/4 cup(s) (218cal, 7p, 5c, 18f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2500cals, 227g protein, 220g net carbs, 62g fat 39g fiber per day
3/4 serving(s) (408cal, 17p, 56c, 10f)
2 roll(s) (154cal, 5p, 26c, 2f)
1 pear(s) (113cal, 1p, 22c, 0f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
2475cals, 230g protein, 134g net carbs, 100g fat 31g fiber per day
1 wrap(s) (426cal, 27p, 43c, 14f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
8 tender(s) (457cal, 32p, 41c, 18f)
3 serving(s) (227cal, 5p, 16c, 14f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
2500cals, 220g protein, 164g net carbs, 92g fat 37g fiber per day
1 wrap(s) (426cal, 27p, 43c, 14f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 slice(s) (146cal, 7p, 15c, 5f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
8 tender(s) (457cal, 32p, 41c, 18f)
3 serving(s) (227cal, 5p, 16c, 14f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
2525cals, 223g protein, 178g net carbs, 82g fat 47g fiber per day
1 1/2 can(s) (316cal, 7p, 63c, 2f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 container (139cal, 20p, 8c, 3f)
1 slice(s) (146cal, 7p, 15c, 5f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
2475cals, 223g protein, 171g net carbs, 77g fat 48g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 serving(s) (461cal, 20p, 59c, 11f)
1 cup(s) (115cal, 2p, 25c, 1f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (359cal, 27p, 16c, 18f)
1 1/4 cup(s) (90cal, 2p, 8c, 1f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
2500cals, 233g protein, 167g net carbs, 83g fat 37g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 serving(s) (461cal, 20p, 59c, 11f)
1 cup(s) (115cal, 2p, 25c, 1f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (513cal, 46p, 25c, 25f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3ff)
Grocery List (52 items)
Beverages
Water
35 cup (8410mL)
Protein powder
35 3/4 scoop (1/3 cup ea) (1108g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Chia seeds
3 tbsp (43g)
Coconut milk, canned
4 tbsp (60mL)
Fats and Oils
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Oil
1 1/3 oz (40mL)
Salad dressing
1 cup (221mL)
Olive oil
1 1/2 tbsp (22mL)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Roasted peanuts
3/4 cup (110g)
Hummus
1/2 cup (135g)
Lentils, raw
2/3 cup (128g)
Chickpeas, canned
1/2 can (224g)
Fruits and Fruit Juices
Banana
5 medium (7" to 7-7/8" long) (590g)
Avocados
2 1/2 avocado(s) (490g)
Pears
3 medium (534g)
Raspberries
2 1/2 cup (308g)
Fruit juice
16 fl oz (480mL)
Lemon juice
1 tsp (5mL)
Baked Products
Bread
3/4 lbs (352g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Vegetables and Vegetable Products
Sweet potatoes
2 sweetpotato, 5" long (420g)
Ketchup
4 tbsp (68g)
Tomatoes
5 2/3 medium whole (2-3/5" dia) (701g)
Carrots
3 medium (183g)
Fresh spinach
6 cup(s) (180g)
Onion
1 1/4 medium (2-1/2" dia) (140g)
Green pepper
1 1/2 tbsp, chopped (14g)
Garlic
2 clove(s) (6g)
Spices and Herbs
Black pepper
1/2 tsp, ground (1g)
Salt
1/2 tsp (4g)
Ground cumin
1/4 tbsp (2g)
Other
Vegan sausage
4 sausage (400g)
Cacao powder
1 1/2 tbsp (9g)
Meatless chik'n tenders
16 pieces (408g)
Mixed greens
13 3/4 cup (413g)
Plant-based deli slices
14 slices (146g)
Protein greek yogurt, flavored
1 container (150g)
Nutritional yeast
2 tsp (3g)
Cottage cheese & fruit cup
2 container (340g)
Dairy and Egg Products
Butter
2 tsp (9g)
Whole milk
5 1/4 cup(s) (1260mL)
Lowfat greek yogurt
6 tbsp (105g)
Eggs
10 large (500g)
Nonfat greek yogurt, plain
2 tbsp (35g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
6 oz (170g)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (168g)
Condensed canned tomato soup
1 1/2 can (10.5 oz) (447g)
Vegetable broth
2 cup(s) (mL)
Cereal Grains and Pasta
Seitan
3/4 lbs (340g)
protein prep - 7 days
1. Protein shake
545cal, 121p, 5c, 3f (per meal)
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
485cal, 16p, 53c, 19f (per meal)
1 spray(s) , about 1/3 second each (0g)
2 tbsp (32g)
1 medium (7" to 7-7/8" long) (118g)
2 slice (64g)
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.
dinner prep - 2 days
1. Vegan sausage
536cal, 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. Sweet potato wedges
130cal, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
2 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
breakfast prep - 2 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
snack prep - 3 days
1. Chocolate avocado chia pudding
197cal, 15p, 7c, 9f (per meal)
3/4 scoop (1/3 cup ea) (23g)
6 tbsp (105g)
1 1/2 slices (38g)
1 1/2 tbsp (9g)
3/4 cup(s) (180mL)
3 tbsp (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
lunch prep - 1 days
1. Cheese ravioli
408cal, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
3. Dinner roll
154cal, 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.
dinner prep - 2 days
1. Crispy chik'n tenders
457cal, 32p, 41c, 18f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple mixed greens and tomato salad
227cal, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 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.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
lunch prep - 2 days
1. Simple plant-based deli wrap
426cal, 27p, 43c, 14f (per meal)
2 tbsp (30g)
2 slice(s), thin/small (30g)
1/2 cup (15g)
1 tortilla (approx 10" dia) (72g)
7 slices (73g)
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
snack prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
3. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Tomato soup
316cal, 7p, 63c, 2f (per meal)
1 1/2 can (10.5 oz) (447g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
6 oz (170g)
4 cup(s) (120g)
12 cherry tomatoes (204g)
1/2 avocado(s) (101g)
2 tbsp (30mL)
2 tsp (3g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
3. Raspberries
90cal, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Creamy lentils and sweet potato
461cal, 20p, 59c, 11f (per meal)
1/4 tbsp (2g)
1/2 tbsp (8mL)
4 tbsp (60mL)
1 medium (2-1/2" dia) (110g)
2 cup(s) (60g)
2 cup(s) (mL)
1 sweetpotato, 5" long (210g)
2/3 cup (128g)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 2 days
1. Avocado
176cal, 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.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Chickpea & tomato toasts
206cal, 12p, 24c, 4f (per meal)
1/2 can (224g)
8 slice(s), thin/small (120g)
2 tbsp (35g)
2 slice(s) (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
In a medium bowl, mash chickpeas with the back of a fork until they start to become creamy.
3
Stir in Greek yogurt, and add salt and pepper to taste.
4
Spread the chickpea mixture on the bread and top with tomato slices. Serve.
2. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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 - 1 days
1. Garlic pepper seitan
514cal, 46p, 25c, 25f (per meal)
3/4 dash (1g)
3/4 tbsp (11mL)
1 1/2 dash, ground (0g)
6 oz (170g)
1 1/2 tbsp, chopped (14g)
2 clove(s) (6g)
3 tbsp, chopped (30g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.