2600 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 2600 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 (2625cals, 244g protein, 167g net carbs, 88g fat 43g fiber per day) cannot be customized.
Day 1
2575cals, 259g protein, 149g net carbs, 86g fat 44g fiber per day
1 serving(s) (299cal, 42p, 7c, 11f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 serving(s) (359cal, 27p, 16c, 18f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 container (131cal, 14p, 13c, 3f)
1/2 serving(s) (276cal, 10p, 17c, 13f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2625cals, 226g protein, 190g net carbs, 83g fat 53g fiber per day
1 serving(s) (299cal, 42p, 7c, 11f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 sandwich(es) (485cal, 16p, 53c, 19f)
3 serving(s) (246cal, 9p, 20c, 9f)
1/2 serving(s) (276cal, 10p, 17c, 13f)
1 naan pizza(s) (488cal, 20p, 67c, 14f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
2675cals, 235g protein, 152g net carbs, 102g fat 50g fiber per day
1 serving(s) (299cal, 42p, 7c, 11f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 sandwich(es) (547cal, 27p, 38c, 28f)
1/4 cup (183cal, 2p, 1c, 18f)
1/2 serving(s) (276cal, 10p, 17c, 13f)
2/3 serving(s) (488cal, 18p, 59c, 18f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
2625cals, 240g protein, 134g net carbs, 100g fat 56g fiber per day
1/2 serving(s) (130cal, 14p, 14c, 1f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 sandwich(es) (547cal, 27p, 38c, 28f)
1/4 cup (183cal, 2p, 1c, 18f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 container (131cal, 14p, 13c, 3f)
1 1/4 serving(s) (693cal, 43p, 34c, 30f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
2575cals, 255g protein, 165g net carbs, 85g fat 35g fiber per day
1/2 serving(s) (130cal, 14p, 14c, 1f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 container (131cal, 14p, 13c, 3f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
2650cals, 260g protein, 160g net carbs, 92g fat 33g fiber per day
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
2 1/2 serving(s) (249cal, 9p, 6c, 18f)
12 crisps (122cal, 2p, 21c, 3f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (372cal, 21p, 49c, 8f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
2575cals, 232g protein, 221g net carbs, 71g fat 32g fiber per day
1 1/2 sandwich(es) (573cal, 17p, 83c, 16f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
12 crisps (122cal, 2p, 21c, 3f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (372cal, 21p, 49c, 8f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3ff)
Grocery List (64 items)
Sweets
Syrup
1 1/2 tbsp (23mL)
Jelly
3 tbsp (63g)
Fruits and Fruit Juices
Raspberries
4 3/4 cup (584g)
Avocados
1 1/2 avocado(s) (276g)
Banana
1 1/2 medium (7" to 7-7/8" long) (177g)
Orange
5 orange (770g)
Pears
1 medium (178g)
Other
Cacao powder
3 3/4 tsp (8g)
Mixed greens
9 1/2 cup (289g)
Cottage cheese & fruit cup
3 container (510g)
Nutritional yeast
2 tsp (3g)
Vegan meatballs, frozen
10 meatball(s) (300g)
Sub roll(s)
2 roll(s) (170g)
Snow peas
1/4 cup (21g)
Baked chips, any flavor
24 crips (56g)
Dairy and Egg Products
Whole milk
6 cup(s) (1440mL)
Eggs
10 large (500g)
Egg whites
12 large (396g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Mozzarella cheese, shredded
1/3 cup (29g)
Provolone cheese
4 slice(s) (112g)
Parmesan cheese
2 3/4 tbsp (17g)
Butter
1 tbsp (14g)
Cheese
1 slice (1 oz each) (28g)
Fresh mozzarella cheese
6 oz (170g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Nut and Seed Products
Chia seeds
6 tbsp (85g)
Pecans
1/2 cup, halves (50g)
Vegetables and Vegetable Products
Mushrooms
1 cup, pieces or slices (70g)
Tomatoes
6 medium whole (2-3/5" dia) (750g)
Fresh spinach
3 10oz package (800g)
Baby carrots
24 medium (240g)
Sun-dried tomatoes
2 oz (57g)
Garlic
6 1/2 clove(s) (19g)
Edamame, frozen, shelled
3/4 cup (89g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Green pepper
2 3/4 tbsp, chopped (25g)
Onion
3/4 medium (2-1/2" dia) (81g)
Bell pepper
1/2 small (37g)
Spices and Herbs
Black pepper
2 1/2 tsp, ground (5g)
Salt
1 tsp (6g)
Taco seasoning mix
1 1/4 tbsp (11g)
Fresh basil
3 tbsp, chopped (8g)
Fats and Oils
Salad dressing
1/2 cup (128mL)
Oil
1/2 oz (15mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Olive oil
2 3/4 oz (88mL)
Balsamic vinaigrette
2 1/3 oz (67mL)
Cereal Grains and Pasta
Seitan
16 2/3 oz (472g)
Uncooked dry pasta
2 2/3 oz (76g)
Beverages
Water
2 1/4 gallon (8486mL)
Protein powder
37 scoop (1/3 cup ea) (1147g)
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Soups, Sauces, and Gravies
Pasta sauce
4 tbsp (65g)
Pizza sauce
4 tbsp (63g)
Pesto sauce
2 tbsp (32g)
Salsa
1/4 cup (68g)
Baked Products
Naan bread
1 large (126g)
Bread
11 slice (352g)
Legumes and Legume Products
Peanut butter
1/4 cup (56g)
Hummus
6 tbsp (90g)
Refried beans
10 tbsp (151g)
Tempeh
5 oz (142g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 box (8 oz) (113g)
snack prep - 3 days
1. Cacao & raspberry chia pudding
276cal, 10p, 17c, 13f (per meal)
1 1/2 tbsp (23mL)
3/4 cup (92g)
3 3/4 tsp (8g)
1 1/2 cup(s) (360mL)
6 tbsp (85g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Thoroughly mix chia seeds, milk, cacao powder, and syrup in a small container with lid.
2
Refrigerate 15 minutes to overnight until thick.
3
Serve with raspberries.
breakfast prep - 3 days
1. Tomato mushroom egg white omelet
299cal, 42p, 7c, 11f (per meal)
1/3 cup, pieces or slices (23g)
1/2 small whole (2-2/5" dia) (46g)
2 large (100g)
4 large (132g)
2 dash, ground (1g)
1/2 cup (113g)
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Seitan salad
359cal, 27p, 16c, 18f (per meal)
3 oz (85g)
2 cup(s) (60g)
6 cherry tomatoes (102g)
1/4 avocado(s) (50g)
1 tbsp (15mL)
1 tsp (1g)
1 tsp (5mL)
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.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
3. Simple mixed greens salad
203cal, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
545cal, 121p, 5c, 3f (per meal)
dinner prep - 1 days
1. Vegan meatball sub
468cal, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
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. Cheese pizza
488cal, 20p, 67c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F.
2
Spoon pizza sauce over naan and top with shredded mozzarella cheese.
3
Place pizza on a baking sheet and bake for 8-12 minutes, or until cheese is melted and bubbly.
4
Slice and serve.
3. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
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.
2. Carrots and hummus
246cal, 9p, 20c, 9f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 2 days
1. Grilled cheese with sun dried tomatoes & spinach
547cal, 27p, 38c, 28f (per meal)
2 slice(s) (56g)
1 tsp (5mL)
1/4 cup(s) (8g)
1 oz (28g)
1 tbsp (16g)
2 slice (64g)
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
dinner prep - 1 days
1. Spinach parmesan pasta
488cal, 18p, 59c, 18f (per meal)
1/8 cup(s) (26mL)
1/4 tbsp, ground (2g)
1 1/3 dash (1g)
2 2/3 tbsp (17g)
1/3 10oz package (95g)
2/3 clove(s) (2g)
1 tbsp (14g)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
snack prep - 2 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. 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. 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.
2. Boiled eggs
139cal, 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.
dinner prep - 1 days
1. Tempeh taco salad bowl
693cal, 43p, 34c, 30f (per meal)
1/4 tbsp (3mL)
10 tbsp (151g)
1/4 cup (68g)
10 tbsp (19g)
5/8 avocado(s) (126g)
1 1/4 tbsp (11g)
5 oz (142g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
lunch prep - 2 days
1. Garlic pepper seitan
456cal, 41p, 22c, 22f (per meal)
1 1/3 dash (1g)
4 tsp (20mL)
1/3 tsp, ground (1g)
2/3 lbs (302g)
2 2/3 tbsp, chopped (25g)
3 1/3 clove(s) (10g)
1/3 cup, chopped (53g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 0.67x. 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 sauteed spinach
249cal, 9p, 6c, 18f (per meal)
20 cup(s) (600g)
2 1/2 tbsp (38mL)
5 dash (4g)
5 dash, ground (1g)
2 1/2 clove (8g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 1 days
1. Seitan philly cheesesteak
571cal, 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!
breakfast prep - 2 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Rice pilaf with meatless meatballs
372cal, 21p, 49c, 8f (per meal)
1/4 cup (21g)
6 cherry tomatoes (102g)
6 meatball(s) (180g)
1/2 box (8 oz) (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
2
Meanwhile prepare vegan meatballs according to package instructions.
3
Plate rice mix and top with vegan meatballs. Serve.
2. Simple mozzarella and tomato salad
363cal, 21p, 10c, 25f (per meal)
1 1/2 tbsp, chopped (4g)
1 1/2 tbsp (23mL)
3 oz (85g)
1 large whole (3" dia) (205g)
Recipe has been scaled from original by 0.38x. 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.
snack prep - 2 days
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Peanut butter and jelly sandwich
573cal, 17p, 83c, 16f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.