7-day meal plan with recipes and a grocery list
2600 calorie vegetarian meal plan
2600calories
179gprotein
201gnet carbs
97gfat
per day
Free, no credit card · Customize it first
Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 2600 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.Day 1
2600cals, 164g protein, 234g net carbs, 90g fat 47g fiber per day
Breakfast
Carrots and hummus
3 1/2 serving(s) · 287cal, 10p, 24c, 11f
Mixed nuts
1/8 cup(s) · 109cal, 3p, 2c, 9f
Lunch
Hummus cheesesteak sub
1 sub(s) · 554cal, 22p, 57c, 22f
Milk
1 3/4 cup(s) · 261cal, 13p, 20c, 14f
Snacks
Cucumber goat cheese bites
2 serving(s) · 235cal, 14p, 6c, 17f
Peach
1 peach(es) · 66cal, 1p, 12c, 0f
Dinner
Cheese tortellini
3/4 serving(s) · 450cal, 19p, 64c, 10f
Lentils
1 2/3 serving(s) · 289cal, 20p, 42c, 1f
Simple mixed greens salad
1 serving(s) · 68cal, 1p, 4c, 5f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 2
2550cals, 174g protein, 157g net carbs, 113g fat 55g fiber per day
Breakfast
Carrots and hummus
3 1/2 serving(s) · 287cal, 10p, 24c, 11f
Mixed nuts
1/8 cup(s) · 109cal, 3p, 2c, 9f
Lunch
Chickpea & chickpea pasta
1 serving(s) · 573cal, 27p, 51c, 21f
Simple mixed greens and tomato salad
3 serving(s) · 227cal, 5p, 16c, 14f
Snacks
Cucumber goat cheese bites
2 serving(s) · 235cal, 14p, 6c, 17f
Peach
1 peach(es) · 66cal, 1p, 12c, 0f
Dinner
Seitan salad
1 1/2 serving(s) · 539cal, 40p, 25c, 27f
Milk
1 2/3 cup(s) · 248cal, 13p, 20c, 13f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 3
2600cals, 172g protein, 156g net carbs, 118g fat 57g fiber per day
Breakfast
Carrots and hummus
3 1/2 serving(s) · 287cal, 10p, 24c, 11f
Mixed nuts
1/8 cup(s) · 109cal, 3p, 2c, 9f
Lunch
Chickpea & chickpea pasta
1 serving(s) · 573cal, 27p, 51c, 21f
Simple mixed greens and tomato salad
3 serving(s) · 227cal, 5p, 16c, 14f
Snacks
Peach and goat cheese bites
1 peach · 162cal, 7p, 12c, 9f
Pistachios
1 serving(s) · 188cal, 7p, 6c, 14f
Dinner
Seitan salad
1 1/2 serving(s) · 539cal, 40p, 25c, 27f
Milk
1 2/3 cup(s) · 248cal, 13p, 20c, 13f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 4
2550cals, 189g protein, 121g net carbs, 127g fat 42g fiber per day
Breakfast
Double chocolate protein shake
1 serving(s) · 137cal, 28p, 3c, 1f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Boiled eggs
2 egg(s) · 139cal, 13p, 1c, 10f
Lunch
Grilled cheese sandwich
1 sandwich(es) · 495cal, 22p, 25c, 33f
Sunflower seeds
1 1/2 serving(s) · 271cal, 13p, 3c, 21f
Snacks
Peach and goat cheese bites
1 peach · 162cal, 7p, 12c, 9f
Pistachios
1 serving(s) · 188cal, 7p, 6c, 14f
Dinner
Vegan sausage
1 sausage(s) · 268cal, 28p, 11c, 12f
Simple kale & avocado salad
1 2/3 serving(s) · 384cal, 8p, 16c, 26f
Peach
2 peach(es) · 132cal, 3p, 24c, 1f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 5
2625cals, 196g protein, 233g net carbs, 76g fat 53g fiber per day
Breakfast
Double chocolate protein shake
1 serving(s) · 137cal, 28p, 3c, 1f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Boiled eggs
2 egg(s) · 139cal, 13p, 1c, 10f
Lunch
Veggie burger
2 burger · 550cal, 22p, 82c, 10f
Lentils
1 2/3 serving(s) · 289cal, 20p, 42c, 1f
Dinner
Vegan sausage
1 sausage(s) · 268cal, 28p, 11c, 12f
Simple kale & avocado salad
1 2/3 serving(s) · 384cal, 8p, 16c, 26f
Peach
2 peach(es) · 132cal, 3p, 24c, 1f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 6
2625cals, 174g protein, 268g net carbs, 75g fat 44g fiber per day
Lunch
Veggie burger
2 burger · 550cal, 22p, 82c, 10f
Lentils
1 2/3 serving(s) · 289cal, 20p, 42c, 1f
Dinner
Chickpea bowl with spicy yogurt sauce
1 1/4 serving(s) · 564cal, 23p, 77c, 12f
Simple mozzarella and tomato salad
1 serving(s) · 242cal, 14p, 7c, 17f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 7
2600cals, 186g protein, 235g net carbs, 81g fat 44g fiber per day
Lunch
Bbq tempeh wrap
1 wrap(s) · 472cal, 29p, 48c, 12f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Peach
3 peach(es) · 198cal, 4p, 36c, 1f
Dinner
Chickpea bowl with spicy yogurt sauce
1 1/4 serving(s) · 564cal, 23p, 77c, 12f
Simple mozzarella and tomato salad
1 serving(s) · 242cal, 14p, 7c, 17f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Grocery List (59 items)
Nut and Seed Products
Mixed nuts
6 tbsp
Pistachios, shelled
1/2 cup
Sunflower kernels
1 1/2 oz
Legumes and Legume Products
Hummus
13 1/4 oz
Lentils, raw
1 1/4 cup
Chickpeas, canned
2 1/4 can(s)
Tempeh
4 oz
Vegetables and Vegetable Products
Baby carrots
84 medium
Cucumber
1 cucumber (8-1/4")
Onion
2 1/2 medium (2-1/2" dia)
Bell pepper
1 large
Garlic
5 clove(s)
Fresh spinach
6 1/2 cup(s)
Tomatoes
6 1/2 medium whole (2-3/5" dia)
Kale leaves
1 2/3 bunch
Ketchup
4 tbsp
Fresh parsley
5 tbsp chopped
42 more items
Checks off as you shop and updates when you swap a meal.
Recipes
breakfast prep - 3 days
1. Carrots and hummus
287cal, 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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
snack prep - 2 days
1. Cucumber goat cheese bites
235cal, 14p, 6c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
dinner prep - 1 days
1. Cheese tortellini
450cal, 19p, 64c, 10f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare tortellini according to instructions on package.
2
Top with sauce and enjoy.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. 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.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Hummus cheesesteak sub
554cal, 22p, 57c, 22f (per meal)
1 tsp (5mL)
4 dash (1g)
4 tbsp (62g)
1 slice (1 oz ea) (28g)
1/2 large (75g)
1 roll(s) (85g)
1 medium (119g)
1 clove (3g)
1
Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, garlic, and crushed red pepper. Saute about 5-7 minutes until softened.
2
Spread hummus over inside of roll and fill with pepper mixture. Top with cheese.
3
Optional: broil sandwich for a minute or two until cheese melts and bread is toasty.
4
Serve.
dinner prep - 2 days
1. Seitan salad
539cal, 40p, 25c, 27f (per meal)
1 tbsp (15mL)
1 tbsp (4g)
3 tbsp (45mL)
6 cup(s) (180g)
1/2 lbs (255g)
18 cherry tomatoes (306g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Chickpea & chickpea pasta
573cal, 27p, 51c, 21f (per meal)
4 oz (113g)
1 tbsp (15mL)
1 tbsp (14g)
2 tsp (3g)
4 clove(s) (12g)
1 can(s) (448g)
1 medium (2-1/2" dia) (110g)
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mixed greens and tomato salad
227cal, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Peach and goat cheese bites
162cal, 7p, 12c, 9f (per meal)
1
Slice peach from top to bottom to make thin strips.
2
Put goat cheese and a dash of salt (sea salt is preferred but any type will do) in between 2 strips of peach to make a sandwich. Serve.
breakfast prep - 2 days
1. Double chocolate protein shake
137cal, 28p, 3c, 1f (per meal)
1 cup(s) (237mL)
1 tsp (2g)
2 tbsp (35g)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
3. 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 - 2 days
1. Vegan sausage
268cal, 28p, 11c, 12f (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. Simple kale & avocado salad
384cal, 8p, 16c, 26f (per meal)
1 2/3 bunch (284g)
1 2/3 avocado(s) (335g)
1 2/3 small (97g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Grilled cheese sandwich
495cal, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
snack prep - 3 days
1. Toast with butter
227cal, 8p, 24c, 10f (per meal)
lunch prep - 2 days
1. Veggie burger
550cal, 22p, 82c, 10f (per meal)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
2 patty (142g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
564cal, 23p, 77c, 12f (per meal)
2 1/2 tsp (13mL)
10 tbsp (116g)
5 tbsp (88g)
2 1/2 tsp (13g)
1 1/4 small (88g)
1 1/4 can(s) (560g)
5 tbsp chopped (19g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Simple mozzarella and tomato salad
242cal, 14p, 7c, 17f (per meal)
1 tbsp (15mL)
1 tbsp, chopped (3g)
2 oz (57g)
3/4 large whole (3" dia) (137g)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 2 days
1. Breakfast burrito with spinach & salsa
366cal, 22p, 24c, 19f (per meal)
2 extra large (112g)
1/4 cup(s) (8g)
1 tortilla (48g)
2 tbsp, shredded (14g)
1 dash (0g)
1 dash (0g)
1 tbsp (18g)
1
Lightly beat eggs.
2
Grease a skillet with cooking spray and set it over medium heat.
3
When heated, add the eggs and spinach.
4
Stir while cooking for about 2 minutes, until spinach is wilted and eggs are cooked.
5
Remove from stove and stir in salsa, salt, and pepper.
6
Microwave tortilla for about 10 seconds to soften and warm it.
7
Spread cheese in the center of the tortilla and put egg mixture on top.
8
Fold into a burrito by folding the sides of the wrap and tightly rolling up from the bottom.
9
Serve.
lunch prep - 1 days
1. Bbq tempeh wrap
472cal, 29p, 48c, 12f (per meal)
2 tbsp (34g)
1 cup (90g)
1 tortilla (approx 7-8" dia) (49g)
1/2 tsp (3mL)
4 oz (113g)
1/2 small (37g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
Ready to start?
Get this week's plan in the meal planner, with every meal swappable and a grocery list that keeps up.