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 (2575cal, 237g protein, 149g net carbs, 97g fat, 43g fiber per day) cannot be customized.
Day 1
2525cal, 228g protein, 128g net carbs, 107g fat, 35g fiber
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
2 serving(s) (366cal, 18p, 5c, 29f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
2 serving(s) (138cal, 3p, 7c, 10f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2650cal, 246g protein, 164g net carbs, 90g fat, 53g fiber
2 mini muffin(s) (122cal, 9p, 1c, 9f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
2 serving(s) (138cal, 3p, 7c, 10f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
2550cal, 249g protein, 100g net carbs, 110g fat, 43g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
2 serving(s) (138cal, 3p, 7c, 10f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/2 serving(s) (390cal, 31p, 9c, 23f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 serving(s) (180cal, 9p, 2c, 14f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
2650cal, 238g protein, 137g net carbs, 110g fat, 40g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (502cal, 23p, 40c, 24f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
13 1/3 chips (103cal, 1p, 9c, 7f)
1 1/2 serving(s) (390cal, 31p, 9c, 23f)
1/2 can(s) (177cal, 6p, 15c, 9f)
1 serving(s) (180cal, 9p, 2c, 14f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
2575cal, 232g protein, 171g net carbs, 91g fat, 38g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 serving(s) (502cal, 23p, 40c, 24f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1 serving(s) (118cal, 7p, 3c, 9f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
13 1/3 chips (103cal, 1p, 9c, 7f)
2 1/2 serving(s) (406cal, 31p, 17c, 21f)
1 piece(s) (262cal, 9p, 43c, 5f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
2525cal, 233g protein, 152g net carbs, 90g fat, 43g fiber
1 serving(s) (320cal, 15p, 4c, 24f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 serving(s) (393cal, 16p, 26c, 18f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 1/2 serving(s) (406cal, 31p, 17c, 21f)
1 piece(s) (262cal, 9p, 43c, 5f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
2600cal, 234g protein, 189g net carbs, 79g fat, 48g fiber
1 serving(s) (320cal, 15p, 4c, 24f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 serving(s) (393cal, 16p, 26c, 18f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 1/2 serving(s) (389cal, 16p, 47c, 14f)
2 serving(s) (347cal, 24p, 51c, 1f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3f)
Grocery List (65 items)
Vegetables and Vegetable Products
Tomatoes
6 1/3 medium whole (2-3/5" dia) (779g)
Kale leaves
13 1/2 oz (380g)
Zucchini
2 large (646g)
Cauliflower
2 head small (4" dia.) (530g)
Onion
2/3 medium (2-1/2" dia) (73g)
Bell pepper
3/4 large (130g)
Broccoli
2 1/4 cup chopped (205g)
Romaine lettuce
1 2/3 head (1032g)
Cucumber
7/8 cucumber (8-1/4") (263g)
Red onion
3/8 medium (2-1/2" dia) (41g)
Carrots
6 1/2 medium (395g)
Canned crushed tomatoes
1 can (405g)
Garlic
3 2/3 clove(s) (11g)
Shallots
1/2 shallot (57g)
Red bell pepper
1 2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (198g)
Edamame, frozen, shelled
2 cup (236g)
Dairy and Egg Products
String cheese
3 stick (84g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Goat cheese
5 oz (141g)
Eggs
18 large (900g)
Low fat cottage cheese (1% milkfat)
2 3/4 cup (622g)
Whole milk
1/4 gallon (1099mL)
Parmesan cheese
3 tbsp (15g)
Nonfat greek yogurt, plain
3 tbsp (53g)
Fats and Oils
Olive oil
2 tbsp (30mL)
Salad dressing
6 1/4 oz (180mL)
Oil
2 1/2 oz (74mL)
Vegan mayonnaise
3 1/3 tbsp (50g)
Spices and Herbs
Salt
1/2 oz (17g)
Dijon mustard
1 tbsp (15g)
Dried dill weed
1 tsp (1g)
Oregano, dried
1 tsp, leaves (1g)
Thyme, dried
1 tsp, leaves (1g)
Ground cumin
1 tsp (2g)
Apple cider vinegar
5 tsp (25g)
Crushed red pepper
1/2 tsp (1g)
Curry powder
1/2 tbsp (3g)
Black pepper
2 dash (0g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (402g)
Lemon juice
1 3/4 fl oz (52mL)
Nectarine
3 medium (2-1/2" dia) (426g)
Blueberries
1 cup (148g)
Canned pineapple
3/4 cup, chunks (136g)
Beverages
Water
2 1/3 gallon (8870mL)
Protein powder
35 scoop (1/3 cup ea) (1085g)
Soups, Sauces, and Gravies
Pasta sauce
3/8 jar (24 oz) (242g)
Barbecue sauce
5 1/2 fl oz (195g)
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3 oz (81g)
Sunflower kernels
2 oz (57g)
Mixed nuts
4 tbsp (34g)
Sweets
Honey
1/4 cup (77g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
4 oz (113g)
Other
Nutritional yeast
1/2 cup (30g)
Sweet potato chips
26 2/3 chips (38g)
Roasted red peppers
4 oz (113g)
Coleslaw mix
6 cup (540g)
Protein bar (20g protein)
2 bar (100g)
Baked Products
Pita bread
3/8 package (120g)
Naan bread
2 piece (180g)
Legumes and Legume Products
Tempeh
1 lbs (454g)
Firm tofu
1 1/4 lbs (567g)
Soy sauce
5 tsp (25mL)
Extra firm tofu
1 1/4 lbs (567g)
Lentils, raw
1/2 cup (96g)
snack prep - 3 days
1. Kale chips
140 cals, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Goat cheese & tomato mini egg muffin
120 cals, 9p, 1c, 9f (per meal)
2 slice(s), thin/small (30g)
2 tbsp (28g)
2 large (100g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. Avocado
175 cals, 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.
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
385 cals, 21p, 21c, 20f (per meal)
Recipe has been scaled from original by 2x. 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. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
protein prep - 7 days
1. Protein shake
545 cals, 121p, 5c, 3f (per meal)
dinner prep - 1 days
1. Cheese ravioli
270 cals, 11p, 38c, 7f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple kale salad
55 cals, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Bbq cauliflower wings
535 cals, 28p, 80c, 4f (per meal)
1/2 cup (143g)
4 dash (3g)
1/2 cup (30g)
2 head small (4" dia.) (530g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
lunch prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Pita bread
80 cals, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
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.
breakfast prep - 3 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
3. Nectarine
70 cals, 2p, 13c, 1f (per meal)
3 medium (2-1/2" dia) (426g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
390 cals, 31p, 9c, 23f (per meal)
1 1/2 tbsp (23mL)
3 tbsp (22g)
3 tbsp (15g)
1 tbsp (15g)
3 tbsp (53g)
1 1/2 cup chopped (137g)
6 large (300g)
6 cup shredded (282g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
3. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
snack prep - 2 days
1. Cucumber goat cheese bites
120 cals, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
2. Sweet potato chips
105 cals, 1p, 9c, 7f (per meal)
26 2/3 chips (38g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Roasted pepper shakshuka
500 cals, 23p, 40c, 24f (per meal)
1 tsp, leaves (1g)
1 tsp, leaves (1g)
1 pita, large (6-1/2" dia) (64g)
2 tbsp (30mL)
1 can (405g)
4 oz (113g)
1 tsp (2g)
2 clove(s) (6g)
1/2 shallot (57g)
14 oz (397g)
1
Preheat oven to 400°F (200°C).
2
Line a baking sheet with parchment paper. Crumble the tofu on the baking sheet and toss with thyme, oregano, only half of the oil, and some salt and pepper. Bake 10-12 minutes until browned.
3
Meanwhile, make the sauce. Heat remaining oil in a skillet over medium heat. Add the shallot, garlic, and cumin. Cook for 1-2 minutes until fragrant.
4
Stir in the peppers, crushed tomato, and some salt and pepper. Simmer for 5-8 minutes.
5
Add tofu to the sauce and simmer 2-3 minutes. Serve with pita on the side.
2. Tossed salad
180 cals, 7p, 15c, 6f (per meal)
1/6 medium (2-1/2" dia) (21g)
1/6 cucumber (8-1/4") (56g)
3/4 hearts (375g)
3/4 small (5-1/2" long) (38g)
3/4 small whole (2-2/5" dia) (68g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Curried tofu salad
405 cals, 31p, 17c, 21f (per meal)
5 tsp (25g)
1/4 cup (50g)
1 2/3 clove (5g)
1 2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (198g)
1 2/3 large (120g)
5 tsp (25mL)
1/2 tsp (1g)
1 1/4 lbs (567g)
1/2 tbsp (3g)
5 tsp (25mL)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat an oven to 350°F (175°C). Place tofu on a lightly greased baking sheet.
2
Bake tofu in the preheated oven for 25 minutes, stirring halfway through the cooking time. Remove tofu from the oven and allow to cool.
3
Mix curry powder, lemon juice, vegan mayonnaise, apple cider vinegar, red pepper flakes, and soy sauce in a small bowl. Set aside. Combine tofu, carrots, red pepper, and garlic in a large bowl. Top with sauce and mix thoroughly. Serve immediately or chill for up to an hour before serving.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
320 cals, 15p, 4c, 24f (per meal)
4 large (200g)
1 avocado(s) (201g)
2 tbsp chopped (20g)
2 tbsp, diced (19g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
lunch prep - 2 days
1. Edamame slaw salad bowl
395 cals, 16p, 26c, 18f (per meal)
1/2 cup (120mL)
6 cup (540g)
4 small (5-1/2" long) (200g)
2 cup (236g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
snack prep - 2 days
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 1 days
1. Bbq tofu & pineapple bowl
390 cals, 16p, 47c, 14f (per meal)
1 tsp (6mL)
3 tbsp (52g)
3/4 cup, chunks (136g)
6 oz (170g)
3/4 cup chopped (68g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
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.