2500 calorie vegetarian meal plan
In just a few clicks, generate your own 2500 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 (2475cal, 185g protein, 190g net carbs, 89g fat, 44g fiber per day) cannot be customized.
Day 1
2475cal, 177g protein, 167g net carbs, 101g fat, 48g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
1 cup(s) (70cal, 2p, 6c, 1f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 serving(s) (121cal, 4p, 10c, 4f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1 1/4 serving(s) (487cal, 19p, 41c, 23f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2475cal, 177g protein, 167g net carbs, 101g fat, 48g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1/2 english muffin(s) (106cal, 2p, 13c, 5f)
1 cup(s) (70cal, 2p, 6c, 1f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 serving(s) (121cal, 4p, 10c, 4f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1 1/4 serving(s) (487cal, 19p, 41c, 23f)
3/4 serving(s) (135cal, 6p, 2c, 11f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2500cal, 217g protein, 155g net carbs, 98g fat, 31g fiber
2 eggs (198cal, 13p, 2c, 15f)
1 serving(s) (183cal, 9p, 3c, 15f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3/4 serving(s) (232cal, 25p, 6c, 11f)
8 oz (82cal, 2p, 17c, 0f)
13 tender(s) (743cal, 53p, 67c, 29f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2450cal, 205g protein, 176g net carbs, 91g fat, 29g fiber
2 eggs (198cal, 13p, 2c, 15f)
1 serving(s) (183cal, 9p, 3c, 15f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 zucchini halve(s) (288cal, 16p, 16c, 15f)
2 serving(s) (347cal, 24p, 51c, 1f)
3/4 serving(s) (232cal, 25p, 6c, 11f)
8 oz (82cal, 2p, 17c, 0f)
13 tender(s) (743cal, 53p, 67c, 29f)
1 serving(s) (71cal, 2p, 7c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2525cal, 187g protein, 231g net carbs, 71g fat, 52g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (188cal, 7p, 6c, 14f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
2 serving(s) (402cal, 14p, 79c, 1f)
1/2 serving(s) (61cal, 2p, 5c, 2f)
3/4 serving(s) (232cal, 25p, 6c, 11f)
8 oz (82cal, 2p, 17c, 0f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2475cal, 173g protein, 240g net carbs, 69g fat, 51g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (188cal, 7p, 6c, 14f)
2/3 serving(s) (337cal, 22p, 41c, 3f)
2 serving(s) (402cal, 14p, 79c, 1f)
1/2 serving(s) (61cal, 2p, 5c, 2f)
1 serving(s) (364cal, 15p, 56c, 4f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2475cal, 163g protein, 193g net carbs, 93g fat, 52g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 sandwich(es) (485cal, 16p, 53c, 19f)
2 1/2 serving(s) (303cal, 11p, 25c, 10f)
1 serving(s) (364cal, 15p, 56c, 4f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (53 items)
Spices and Herbs
Ground cumin
2 tsp (4g)
Crushed red pepper
1 1/4 tsp (2g)
Cinnamon
1/2 tsp (1g)
Salt
1/4 tsp (1g)
Beverages
Water
24 1/3 cup(s) (5766mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Vegetables and Vegetable Products
Garlic
2 1/2 clove(s) (8g)
Kale leaves
3 3/4 cup, chopped (150g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Carrots
6 1/4 medium (382g)
Red onion
1 medium (2-1/2" dia) (111g)
Cucumber
3 1/2 cucumber (8-1/4") (1060g)
Romaine lettuce
2 3/4 hearts (1375g)
Tomatoes
6 3/4 medium whole (2-3/5" dia) (835g)
Ketchup
6 1/2 tbsp (111g)
Zucchini
1 1/2 large (485g)
Fresh parsley
2 2/3 sprigs (3g)
Fruits and Fruit Juices
Lemon juice
3 1/3 tbsp (50mL)
Blackberries
2 cup (288g)
Watermelon
24 oz (680g)
Fruit juice
8 fl oz (240mL)
Banana
1 medium (7" to 7-7/8" long) (118g)
Nut and Seed Products
Almonds
5 oz (140g)
Sunflower kernels
1 1/2 oz (43g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Almond butter
2 1/4 tbsp (36g)
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Fats and Oils
Oil
2 1/2 oz (73mL)
Salad dressing
1/2 cup (113mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (280g)
Tempeh
10 oz (284g)
Soy sauce
1 tsp (5mL)
Peanut butter
2 1/4 oz (64g)
Chickpeas, canned
2/3 can (299g)
Dairy and Egg Products
Butter
2 pat (1" sq, 1/3" high) (10g)
Eggs
14 large (700g)
String cheese
2 stick (56g)
Low fat cottage cheese (1% milkfat)
2 1/4 cup (509g)
Goat cheese
1 1/2 oz (43g)
Lowfat greek yogurt
2 cup (560g)
Baked Products
English muffins
1 muffin(s) (57g)
Bread
2 slice (64g)
Other
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
1/6 oz (6g)
Sub roll(s)
3 roll(s) (255g)
Meatless chik'n tenders
26 pieces (663g)
Lentil pasta
1/3 lbs (151g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (517g)
Pesto sauce
2 tbsp (32g)
Snacks
High-protein granola bar
3 bar (120g)
Cereal Grains and Pasta
Quinoa, uncooked
1/2 cup (85g)
Instant couscous, flavored
2 box (5.8 oz) (329g)
dinner prep - 2 days
1. Lentil kale salad
485 cals, 19p, 41c, 23f (per meal)
1 1/4 tsp (3g)
2 1/2 cup(s) (593mL)
1 1/4 tsp (2g)
2 1/2 clove(s) (8g)
2 1/2 tbsp (38mL)
2 1/2 tbsp, slivered (17g)
2 1/2 tbsp (38mL)
3 3/4 cup, chopped (150g)
10 tbsp (120g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
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. Blackberries
70 cals, 2p, 6c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
3. Buttered english muffin
105 cals, 2p, 13c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice english muffin through the center.
2
Optional: toast in a toaster oven for a couple minutes.
3
Spread butter on each side.
4
Serve.
snack prep - 2 days
1. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
2. Carrot sticks
55 cals, 1p, 8c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. 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.
2. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
breakfast prep - 2 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
1. Cottage cheese with almonds and cinnamon
230 cals, 25p, 6c, 11f (per meal)
2 1/4 cup (509g)
2 1/4 tbsp (36g)
13 1/2 almond (16g)
1/2 tsp (1g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
2. Watermelon
80 cals, 2p, 17c, 0f (per meal)
24 oz (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
745 cals, 53p, 67c, 29f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
290 cals, 16p, 16c, 15f (per meal)
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
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 3 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
2. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
dinner prep - 1 days
1. Peanut tempeh
435 cals, 33p, 15c, 23f (per meal)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Quinoa
315 cals, 12p, 49c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
lunch 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. Tossed salad
60 cals, 2p, 5c, 2f (per meal)
1/8 medium (2-1/2" dia) (7g)
1/8 cucumber (8-1/4") (19g)
1/4 hearts (125g)
1/4 small (5-1/2" long) (13g)
1/4 small whole (2-2/5" dia) (23g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
3. Couscous
400 cals, 14p, 79c, 1f (per meal)
1 1/3 box (5.8 oz) (219g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
snack prep - 2 days
1. Yogurt and cucumber
265 cals, 31p, 22c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
365 cals, 15p, 56c, 4f (per meal)
1 tsp (5mL)
2 2/3 sprigs (3g)
2/3 roma tomato (53g)
1/3 cucumber (8-1/4") (100g)
1/4 tbsp (1g)
1/3 tsp (2mL)
2/3 can (299g)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
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. Tossed salad
305 cals, 11p, 25c, 10f (per meal)
1/3 medium (2-1/2" dia) (34g)
1/3 cucumber (8-1/4") (94g)
1 1/4 hearts (625g)
1 1/4 small (5-1/2" long) (63g)
1 1/4 small whole (2-2/5" dia) (114g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.