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 (2500cals, 169g protein, 150g net carbs, 113g fat 50g fiber per day) cannot be customized.
Day 1
2450cals, 183g protein, 143g net carbs, 112g fat 37g fiber per day
1 1/2 serving(s) (475cal, 16p, 43c, 26f)
1 serving(s) (190cal, 3p, 14c, 12f)
1/2 serving(s) (130cal, 14p, 14c, 1f)
1 bar(s) (176cal, 4p, 22c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2550cals, 161g protein, 210g net carbs, 85g fat 77g fiber per day
1/2 serving(s) (130cal, 14p, 14c, 1f)
1 bar(s) (176cal, 4p, 22c, 7f)
2 serving(s) (655cal, 32p, 60c, 16f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2500cals, 170g protein, 146g net carbs, 104g fat 72g fiber per day
8 oz (342cal, 18p, 5c, 28f)
1 cup(s) (71cal, 3p, 1c, 5f)
2 serving(s) (319cal, 14p, 9c, 17f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 serving(s) (655cal, 32p, 60c, 16f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2450cals, 165g protein, 120g net carbs, 121g fat 57g fiber per day
8 oz (342cal, 18p, 5c, 28f)
1 cup(s) (71cal, 3p, 1c, 5f)
2 serving(s) (319cal, 14p, 9c, 17f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 serving(s) (737cal, 31p, 54c, 34f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2525cals, 180g protein, 100g net carbs, 139g fat 41g fiber per day
1 serving(s) (773cal, 45p, 29c, 47f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/2 cup(s) (350cal, 8p, 3c, 33f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2475cals, 167g protein, 162g net carbs, 112g fat 38g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/2 cup(s) (350cal, 8p, 3c, 33f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2500cals, 159g protein, 171g net carbs, 119g fat 25g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 serving(s) (532cal, 24p, 10c, 44f)
1 1/3 serving(s) (253cal, 4p, 19c, 17f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (68 items)
Beverages
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Water
18 1/4 cup(s) (4325mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Fruits and Fruit Juices
Orange
1 orange (154g)
Banana
2 1/2 medium (7" to 7-7/8" long) (295g)
Avocados
3 avocado(s) (578g)
Dried cranberries
3 tbsp (31g)
Lemon juice
1/2 tbsp (8mL)
Peach
3 medium (2-2/3" dia) (450g)
Canned black olives
8 small olives (26g)
Apples
2 1/4 medium (3" dia) (414g)
Pears
2 medium (356g)
Vegetables and Vegetable Products
Fresh spinach
1 10oz package (273g)
Garlic
16 1/4 clove(s) (49g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (167g)
Fresh ginger
1 1/2 slices (1" dia) (3g)
Brussels sprouts
1/2 lbs (245g)
Fresh cilantro
4 tbsp, chopped (12g)
Kale leaves
6 oz (170g)
Red onion
2 medium (2-1/2" dia) (220g)
Collard greens
2 lbs (907g)
Onion
1/2 medium (2-1/2" dia) (55g)
Cucumber
1 cucumber (8-1/4") (301g)
Ketchup
1/3 cup (91g)
Snacks
Large granola bar
2 bar (74g)
Baked Products
Bread
6 slice (192g)
Naan bread
3/4 piece(s) (68g)
Pita bread
3 pita, small (4" dia) (84g)
Flour tortillas
1 1/2 tortilla (approx 7-8" dia) (74g)
Fats and Oils
Oil
1/3 lbs (160mL)
Raspberry walnut vinaigrette
3 tbsp (46mL)
Olive oil
3 tbsp (47mL)
Ranch dressing
3 tbsp (45mL)
Dairy and Egg Products
Eggs
8 large (400g)
Romano cheese
1 3/4 tsp (4g)
Mozzarella cheese, shredded
6 tbsp (32g)
Whole milk
6 1/2 cup(s) (1591mL)
Cheese
3 tbsp, shredded (21g)
Swiss cheese
1/2 cup, shredded (54g)
Feta cheese
1 oz (28g)
Butter
2 tsp (9g)
String cheese
4 stick (112g)
Nut and Seed Products
Walnuts
1/3 lbs (151g)
Sesame seeds
1 1/2 tbsp (14g)
Sunflower kernels
2 tbsp (24g)
Spices and Herbs
Black pepper
1/8 oz (1g)
Salt
1/6 oz (6g)
Balsamic vinegar
1 tbsp (17mL)
Fresh basil
4 1/2 leaves (2g)
Chipotle seasoning
1 tsp (2g)
Dry mustard powder
4 dash (1g)
Apple cider vinegar
1/2 tbsp (7g)
Legumes and Legume Products
Extra firm tofu
1 1/2 lbs (680g)
Soy sauce
3/4 cup (180mL)
Black beans
2 1/2 can(s) (1043g)
Firm tofu
1 2/3 lbs (751g)
Chickpeas, canned
1 can (448g)
Tempeh
1/2 lbs (227g)
Soups, Sauces, and Gravies
Salsa
3 tbsp (49g)
Hot sauce
2 tsp (10mL)
Frank's red hot sauce
4 tbsp (60mL)
Other
Frozen riced cauliflower
2 cup, frozen (212g)
Cottage cheese & fruit cup
3 container (510g)
Tzatziki
3 tbsp (42g)
Vegan chik'n strips
6 oz (170g)
Coleslaw mix
4 cup (360g)
Vegan chik'n nuggets
21 1/3 nuggets (459g)
Sweets
Maple syrup
2 tsp (10mL)
snack prep - 2 days
1. Green protein shake
131cal, 14p, 14c, 1f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 orange (77g)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/4 medium (7" to 7-7/8" long) (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
breakfast prep - 2 days
1. Avocado toast
336cal, 10p, 25c, 17f (per meal)
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Flatbread margherita pizza
475cal, 16p, 43c, 26f (per meal)
2 1/4 clove(s) (7g)
3/4 dash (0g)
3/4 dash (0g)
1 tbsp (17mL)
1 tbsp (17mL)
4 1/2 leaves (2g)
3/4 medium whole (2-3/5" dia) (92g)
6 tbsp (32g)
3/4 piece(s) (68g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
2. Cranberry spinach salad
190cal, 3p, 14c, 12f (per meal)
1/4 tbsp (2g)
4 tsp (20mL)
1/4 6oz package (43g)
4 tsp, chopped (10g)
4 tsp (13g)
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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Baked tofu
679cal, 66p, 16c, 35f (per meal)
1 1/2 lbs (680g)
1 1/2 slices (1" dia) (3g)
1 1/2 tbsp (14g)
3/4 cup (180mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
2. Roasted brussels sprouts
116cal, 3p, 6c, 7f (per meal)
1/2 tbsp (8mL)
4 oz (113g)
2/3 dash, ground (0g)
1 dash (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
dinner prep - 2 days
1. Chipotle stewed beans & greens
655cal, 32p, 60c, 16f (per meal)
2 tbsp (30mL)
1/2 cup(s) (119mL)
4 tbsp, chopped (12g)
4 oz (113g)
1 tsp (2g)
2 can(s) (878g)
6 oz (170g)
4 clove(s) (12g)
2 medium (2-1/2" dia) (220g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a saucepan over medium heat. Add only half of the onion and only half of the garlic. Cook 3-5 minutes til softened.
2
Add kale and cook 1-2 minutes until wilted.
3
Add beans, water, only half of the chipotle seasoning, and some salt and pepper. Bring to a simmer and cook until liquid reduces, 5-7 minutes.
4
In a medium bowl, add the spinach, cilantro, remaining garlic, remaining onion, and some salt and pepper. Toss.
5
Plate stewed beans next to the spinach mixture. Serve.
2. Pita bread
117cal, 4p, 21c, 1f (per meal)
3 pita, small (4" dia) (84g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 1 days
1. Black bean quesadillas
639cal, 23p, 54c, 28f (per meal)
1/4 tbsp (4mL)
3/8 can(s) (165g)
3 tbsp (49g)
1 1/2 tortilla (approx 7-8" dia) (74g)
3/8 avocado(s) (75g)
3 tbsp, shredded (21g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
lunch prep - 2 days
1. Basic tofu
342cal, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Garlic collard greens
319cal, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
3. Spinach cauliflower mince
71cal, 3p, 1c, 5f (per meal)
2 tsp (10mL)
2 cup, frozen (212g)
1 cup(s) (30g)
2 clove(s) (6g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook riced cauliflower according to package.
2
Meanwhile finely chop the spinach and garlic.
3
When cauliflower is done and still hot, add in the spinach, oil, garlic and some salt and pepper. Mix well.
4
Serve.
breakfast prep - 3 days
1. Easy mini quiche
192cal, 13p, 10c, 11f (per meal)
2 large (100g)
1/2 cup(s) (120mL)
1/2 medium (2-1/2" dia) (55g)
1/2 cup, shredded (54g)
4 dash (1g)
2 slice (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Lightly grease the muffin tins (one for each serving).
2
Trim or cut bread into circles. Place circles in bottom of muffin tins. You can use various scraps of bread and press them together at the base of the tin in order to get the most use out of a slice. Distribute the onion and shredded cheese evenly between the muffin tins.
3
In a medium bowl, combine milk, eggs, mustard and some salt and pepper. Divide between the muffin tins. Quiches will puff up, so be sure to leave some space at the top.
4
Bake for 20 minutes, or until a toothpick inserted into the center of a quiche comes out clean.
snack prep - 3 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.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Greek chickpea tzatziki salad
737cal, 31p, 54c, 34f (per meal)
1 tbsp (15mL)
3 tbsp (42g)
1 oz (28g)
8 small olives (26g)
1/2 cup cherry tomatoes (75g)
1/2 cucumber (8-1/4") (151g)
1 can (448g)
1
Heat oil in a skillet over medium heat. Add chickpeas and some salt and pepper. Fry until golden, about 5-8 minutes. Set aside to cool.
2
Add chickpeas, cucumber, tomatoes, and olives to a bowl. Top with feta and tzatziki. Serve.
lunch prep - 1 days
1. Brussels sprout, chik'n & apple salad
773cal, 45p, 29c, 47f (per meal)
1 1/2 tbsp (23mL)
2 tsp (10mL)
1/2 tbsp (7g)
4 tbsp, chopped (28g)
1 1/2 cup (132g)
1/3 small (2-3/4" dia) (50g)
6 oz (170g)
1
Cook chik'n strips according to package instructions. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chik'n, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
dinner prep - 2 days
1. Crack slaw with tempeh
422cal, 29p, 16c, 21f (per meal)
1 clove (3g)
2 tsp (10mL)
1 tbsp (12g)
1 tsp (5mL)
2 cup (180g)
4 oz (113g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
breakfast prep - 2 days
1. Creamy scrambled eggs
182cal, 13p, 2c, 14f (per meal)
1/8 cup(s) (15mL)
1 tsp (5g)
1 dash, ground (0g)
1 dash (1g)
2 large (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
3. Cucumber slices
15cal, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 2 days
1. Chik'n nuggets
588cal, 33p, 55c, 24f (per meal)
Recipe has been scaled from original by 5.33x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
snack prep - 2 days
dinner prep - 1 days
1. Buffalo tofu
532cal, 24p, 10c, 44f (per meal)
3/4 tbsp (11mL)
3 tbsp (45mL)
4 tbsp (59mL)
2/3 lbs (298g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Cranberry spinach salad
253cal, 4p, 19c, 17f (per meal)
1 tsp (2g)
1 3/4 tbsp (27mL)
1/3 6oz package (57g)
1 3/4 tbsp, chopped (13g)
1 3/4 tbsp (18g)
Recipe has been scaled from original by 0.33x. 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.