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 (2450cal, 228g protein, 154g net carbs, 86g fat, 38g fiber per day) cannot be customized.
Day 1
2425cal, 226g protein, 139g net carbs, 90g fat, 37g fiber
3/4 serving(s) (264cal, 4p, 36c, 8f)
4 oz (244cal, 30p, 13c, 8f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
4 serving(s) (302cal, 6p, 21c, 19f)
1 serving(s) (241cal, 18p, 24c, 6f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2425cal, 226g protein, 139g net carbs, 90g fat, 37g fiber
3/4 serving(s) (264cal, 4p, 36c, 8f)
4 oz (244cal, 30p, 13c, 8f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
4 serving(s) (302cal, 6p, 21c, 19f)
1 serving(s) (241cal, 18p, 24c, 6f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
2375cal, 217g protein, 206g net carbs, 63g fat, 33g fiber
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
2 serving(s) (300cal, 16p, 49c, 4f)
4 oz seitan (297cal, 32p, 19c, 10f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
2375cal, 217g protein, 206g net carbs, 63g fat, 33g fiber
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
2 serving(s) (300cal, 16p, 49c, 4f)
4 oz seitan (297cal, 32p, 19c, 10f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
2525cal, 230g protein, 110g net carbs, 109g fat, 49g fiber
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
3 taco(s) (525cal, 23p, 6c, 43f)
1 container(s) (155cal, 12p, 16c, 4f)
1 packet(s) (276cal, 10p, 38c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
2525cal, 225g protein, 139g net carbs, 100g fat, 41g fiber
1 serving(s) (249cal, 18p, 4c, 17f)
1 cup(s) (95cal, 1p, 18c, 0f)
3 taco(s) (525cal, 23p, 6c, 43f)
1 container(s) (155cal, 12p, 16c, 4f)
1 packet(s) (276cal, 10p, 38c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
2500cal, 252g protein, 142g net carbs, 84g fat, 38g fiber
1 serving(s) (249cal, 18p, 4c, 17f)
1 cup(s) (95cal, 1p, 18c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
1 packet(s) (276cal, 10p, 38c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3f)
Grocery List (47 items)
Vegetables and Vegetable Products
Tomatoes
11 1/4 medium whole (2-3/5" dia) (1386g)
Fresh spinach
8 cup(s) (240g)
Mushrooms
5 oz (142g)
Baby carrots
84 medium (840g)
Garlic
1 tsp (3g)
Dairy and Egg Products
Eggs
6 large (300g)
Whole milk
3 1/4 cup (780mL)
Kefir, flavored
4 cup (960mL)
Cheese
1 cup, shredded (113g)
Butter
2 tsp (9g)
Cheddar cheese
1 1/2 cup, shredded (170g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Parmesan cheese
4 tbsp (20g)
Fresh mozzarella cheese
6 oz (172g)
Beverages
Protein powder
36 scoop (1/3 cup ea) (1116g)
Water
36 3/4 cup(s) (8717mL)
Nut and Seed Products
Chia seeds
1/2 tbsp (7g)
Coconut flakes
1 1/2 tbsp (8g)
Almond butter
1 1/2 tbsp (24g)
Sunflower kernels
1 1/2 oz (43g)
Fruits and Fruit Juices
Banana
4 1/2 medium (7" to 7-7/8" long) (514g)
Apples
1 1/2 medium (3" dia) (273g)
Avocados
1/2 avocado(s) (101g)
Blueberries
2 cup (296g)
Other
Frozen mixed berries
1 cup (136g)
Mixed greens
2 3/4 package (5.5 oz) (429g)
Nutritional yeast
2 tsp (3g)
Teriyaki sauce
4 tbsp (60mL)
Guacamole, store-bought
3/4 cup (185g)
Lentil pasta
1/3 lbs (151g)
Vegan sausage
2 sausage (200g)
Cereal Grains and Pasta
Brown rice
1 cup (169g)
Seitan
22 oz (624g)
Spices and Herbs
Salt
1/4 tbsp (4g)
Black pepper
1/4 tbsp, ground (2g)
Rosemary, dried
4 dash (1g)
Fresh basil
10 1/4 g (10g)
Fats and Oils
Salad dressing
14 tbsp (210mL)
Oil
2 oz (57mL)
Olive oil
2 tsp (10mL)
Balsamic vinaigrette
1 1/2 oz (47mL)
Legumes and Legume Products
Roasted peanuts
2/3 cup (97g)
Hummus
1 1/3 cup (315g)
Tempeh
1/2 lbs (227g)
Baked Products
Bread
6 3/4 oz (192g)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (224g)
snack prep - 2 days
1. Berry chia protein smoothie
240 cals, 18p, 24c, 6f (per meal)
1/2 cup (120mL)
1/2 scoop (1/3 cup ea) (16g)
1/4 tbsp (4g)
1/2 small (6" to 6-7/8" long) (51g)
1/2 cup (68g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender and blend until smooth. Serve.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Apple, banana, almond butter bowl
265 cals, 4p, 36c, 8f (per meal)
3/4 medium (7" to 7-7/8" long) (89g)
3/4 medium (3" dia) (137g)
3/4 tbsp (4g)
3/4 tbsp (12g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put banana and apple chunks in a bowl. Mix together.
2
Top with coconut flakes and drizzle with almond butter.
lunch prep - 2 days
1. Simple seitan
245 cals, 30p, 13c, 8f (per meal)
2. Simple mixed greens and tomato salad
300 cals, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Brown rice
75 cals, 2p, 16c, 1f (per meal)
1/4 cup (42g)
1 1/3 dash (1g)
1/2 cup(s) (105mL)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.22x. 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.
protein prep - 7 days
1. Protein shake
545 cals, 121p, 5c, 3f (per meal)
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
410 cals, 23p, 27c, 21f (per meal)
2 dash (0g)
1/2 cup (15g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Kefir
300 cals, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
breakfast prep - 3 days
1. Carrots and hummus
285 cals, 10p, 24c, 11f (per meal)
Recipe has been scaled from original by 10.5x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 2 days
1. Teriyaki seitan wings
295 cals, 32p, 19c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Brown rice
230 cals, 5p, 46c, 2f (per meal)
2/3 cup (127g)
4 dash (3g)
1 1/3 cup(s) (316mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 2 days
1. Cheese and guac tacos
525 cals, 23p, 6c, 43f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 3 days
1. Instant oatmeal with milk
275 cals, 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. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Sauteed mushrooms
50 cals, 2p, 1c, 4f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
250 cals, 18p, 4c, 17f (per meal)
2 large (100g)
1 tsp (5mL)
2 cup(s) (60g)
2 tbsp (10g)
4 tbsp cherry tomatoes (37g)
4 dash (1g)
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. Blueberries
95 cals, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
dinner prep - 2 days
1. Lentil pasta
335 cals, 22p, 41c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mozzarella and tomato salad
320 cals, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
2 2/3 oz (76g)
4 tsp (20mL)
4 tsp, chopped (4g)
Recipe has been scaled from original by 0.33x. 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.
lunch 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. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1/2 tbsp (8mL)
2 tbsp leaves, whole (3g)
4 tbsp cherry tomatoes (37g)
1/4 package (5.5 oz) (39g)
3/4 oz (21g)
Recipe has been scaled from original by 0.25x. 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.