2600 calorie vegetarian meal 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.
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 (2600cal, 190g protein, 188g net carbs, 99g fat, 48g fiber per day) cannot be customized.
Day 1
2600cal, 251g protein, 181g net carbs, 82g fat, 36g fiber
1 1/2 serving(s) (256cal, 15p, 31c, 5f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
7 oz (426cal, 53p, 23c, 13f)
2 serving(s) (342cal, 18p, 25c, 14f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2575cal, 217g protein, 155g net carbs, 108g fat, 29g fiber
1 1/2 serving(s) (256cal, 15p, 31c, 5f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/2 serving(s) (475cal, 16p, 43c, 26f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2600cal, 174g protein, 164g net carbs, 121g fat, 39g fiber
1 serving(s) (563cal, 24p, 12c, 45f)
1 bar (245cal, 20p, 26c, 5f)
1 1/2 serving(s) (256cal, 15p, 31c, 5f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 1/2 serving(s) (475cal, 16p, 43c, 26f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2600cal, 173g protein, 167g net carbs, 108g fat, 65g fiber
1 1/2 sandwich(es) (612cal, 34p, 40c, 32f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 1/4 serving(s) (693cal, 43p, 34c, 30f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2625cal, 171g protein, 186g net carbs, 113g fat, 48g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 sandwich(es) (547cal, 27p, 38c, 28f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/4 cup (183cal, 2p, 1c, 18f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 sub(s) (468cal, 28p, 54c, 12f)
2 serving(s) (284cal, 16p, 10c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2625cal, 177g protein, 227g net carbs, 87g fat, 55g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 egg(s) (159cal, 13p, 1c, 12f)
6 crisps (261cal, 11p, 3c, 22f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sub(s) (468cal, 28p, 54c, 12f)
2 serving(s) (284cal, 16p, 10c, 18f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2575cal, 171g protein, 233g net carbs, 76g fat, 68g fiber
1 slice(s) (168cal, 5p, 13c, 9f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 egg(s) (159cal, 13p, 1c, 12f)
6 crisps (261cal, 11p, 3c, 22f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 serving(s) (591cal, 34p, 49c, 19f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (65 items)
Fats and Oils
Oil
1 1/2 oz (49mL)
Balsamic vinaigrette
4 oz (120mL)
Olive oil
1 3/4 oz (54mL)
Cereal Grains and Pasta
Seitan
1/2 lbs (198g)
Long-grain white rice
2 tbsp (23g)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
6 beets (2" dia, sphere) (300g)
Edamame, frozen, shelled
1 cup (118g)
Tomatoes
12 1/4 medium whole (2-3/5" dia) (1501g)
Garlic
4 1/2 clove(s) (14g)
Mushrooms
2 1/4 oz (64g)
Bell pepper
2 medium (238g)
Sun-dried tomatoes
1 oz (28g)
Fresh spinach
1 10oz package (291g)
Raw celery
4 stalk, small (5" long) (68g)
Onion
1 1/4 medium (2-1/2" dia) (138g)
Fresh ginger
2 1/2 inch (2.5cm) cube (13g)
Other
Mixed greens
2 package (5.5 oz) (308g)
Vegan sausage
6 sausage (600g)
Protein bar (20g protein)
1 bar (50g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Nutritional yeast
2 tsp (3g)
Sub roll(s)
2 roll(s) (170g)
Guacamole, store-bought
6 tbsp (93g)
Fruits and Fruit Juices
Fruit juice
34 fl oz (1020mL)
Raspberries
3 1/2 cup (431g)
Lemon juice
1/2 tbsp (8mL)
Avocados
1 1/2 avocado(s) (276g)
Banana
6 medium (7" to 7-7/8" long) (708g)
Dairy and Egg Products
Eggs
11 medium (476g)
Mozzarella cheese, shredded
3/4 cup (65g)
Fresh mozzarella cheese
13 2/3 oz (387g)
Butter
1 tsp (5g)
Cheese
6 oz (169g)
String cheese
2 stick (56g)
Provolone cheese
2 slice(s) (56g)
Nonfat greek yogurt, plain
1 1/3 container (228g)
Beverages
Water
19 1/2 cup(s) (4633mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Baked Products
Pita bread
5 1/2 pita, small (4" dia) (154g)
Naan bread
1 1/2 piece (135g)
Bread
18 oz (512g)
Legumes and Legume Products
Lentils, raw
1 cup (173g)
Hummus
2/3 lbs (312g)
Refried beans
10 tbsp (151g)
Tempeh
5 oz (142g)
Chickpeas, canned
2 1/2 can (1176g)
Spices and Herbs
Garlic powder
1 tsp (3g)
Crushed red pepper
2 tsp (3g)
Oregano, dried
1 tsp, ground (2g)
Salt
3 g (3g)
Fresh basil
1 oz (29g)
Balsamic vinegar
2 1/4 tbsp (34mL)
Black pepper
1/4 g (0g)
Thyme, dried
4 dash, leaves (1g)
Taco seasoning mix
1 1/4 tbsp (11g)
Rosemary, dried
3 dash (0g)
Mustard
2 tbsp (30g)
Onion powder
2 tsp (5g)
Ground cumin
1 1/4 tsp (3g)
Nut and Seed Products
Walnuts
1 1/2 oz (44g)
Pecans
4 tbsp, halves (25g)
Soups, Sauces, and Gravies
Salsa
1/4 cup (68g)
Pasta sauce
1/2 cup (130g)
Pesto sauce
1 tbsp (16g)
Vegetable broth
1 1/2 cup(s) (mL)
dinner prep - 1 days
1. Simple seitan
425 cals, 53p, 24c, 13f (per meal)
3. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 2 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Pita bread
155 cals, 6p, 28c, 1f (per meal)
4 pita, small (4" dia) (112g)
Recipe has been scaled from original by 2x. 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.
snack prep - 3 days
1. Crunchy garlicy lentil snack
255 cals, 15p, 31c, 5f (per meal)
1 cup (173g)
1 tbsp (14mL)
1 tsp (3g)
2 tsp (3g)
1 tsp, ground (2g)
2 dash (1g)
2 cup(s) (427mL)
Recipe has been scaled from original by 0.9x. Adjust cook times and pan sizes accordingly.
1
Place rinsed lentils in a pot and add water. Cover and bring to a boil. Reduce heat to low and cook for 20 minutes, stirring occasionally.
2
Meanwhile, preheat the oven to 425 F (220 C).
3
Drain the lentils, put them back in the pot and mix in all remaining ingredients.
4
Line a baking sheet (or two) with parchment paper (or foil). Spread lentils over in an even layer. Bake for 12 minutes, stir lentils around, and then bake for another 12 minutes or so. Keep an eye on them towards the end to make sure they don't burn, but make sure they are completely crunchy and have no moisture before removing.
5
Serve.
6
To store: Let lentils cool completely and then store in an airtight container. Can last up to 2 weeks.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Flatbread margherita pizza
475 cals, 16p, 43c, 26f (per meal)
1 1/2 piece (135g)
3/4 cup (65g)
1 1/2 medium whole (2-3/5" dia) (185g)
9 leaves (5g)
2 1/4 tbsp (34mL)
2 1/4 tbsp (34mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
4 1/2 clove(s) (14g)
Recipe has been scaled from original by 1.5x. 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. Simple mozzarella and tomato salad
405 cals, 23p, 11c, 28f (per meal)
1 1/4 large whole (3" dia) (228g)
1/4 lbs (95g)
5 tsp (25mL)
5 tsp, chopped (4g)
Recipe has been scaled from original by 0.42x. 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.
lunch prep - 1 days
1. Beet & mozzarella salad
565 cals, 24p, 12c, 45f (per meal)
2 beets (2" dia, sphere) (100g)
3 oz (85g)
2 1/2 tbsp, chopped (19g)
1 tbsp (15mL)
1/2 tbsp (8mL)
4 dash, leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the olive oil, lemon juice, thyme and salt/pepper to taste. Set aside.
2
In a larger bowl, toss the beets, mozzarella, and walnuts together. Top with dressing and serve.
breakfast prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
2. Raspberries
55 cals, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Tempeh taco salad bowl
695 cals, 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.
2. Buttery white rice
120 cals, 2p, 18c, 5f (per meal)
1/2 dash, ground (0g)
1 tsp (5g)
1 dash (1g)
1/4 cup(s) (59mL)
2 tbsp (23g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
lunch prep - 1 days
1. Rosemary mushroom cheese sandwich
610 cals, 34p, 40c, 32f (per meal)
3 dash (0g)
3/4 cup (23g)
2 1/4 oz (64g)
3/4 cup, shredded (85g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
snack prep - 2 days
1. Bell pepper strips and hummus
170 cals, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
breakfast prep - 3 days
1. Avocado toast
170 cals, 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. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
dinner prep - 2 days
1. Vegan meatball sub
470 cals, 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.
2. Caprese salad
285 cals, 16p, 10c, 18f (per meal)
2 2/3 tbsp (40mL)
2/3 cup leaves, whole (16g)
1 1/3 cup cherry tomatoes (199g)
1 1/3 package (5.5 oz) (207g)
4 oz (113g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 1 days
1. Grilled cheese with sun dried tomatoes & spinach
545 cals, 27p, 38c, 28f (per meal)
2 slice (64g)
1 tbsp (16g)
1 oz (28g)
1/4 cup(s) (8g)
1 tsp (5mL)
2 slice(s) (56g)
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.
3. Raspberries
70 cals, 2p, 7c, 1f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
snack prep - 2 days
1. Cheesy crisps and guac
260 cals, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Smashed chickpea toast
635 cals, 38p, 69c, 12f (per meal)
1/2 cup (140g)
2 tbsp (30g)
2 tsp (5g)
4 stalk, small (5" long) (68g)
2 can (896g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
dinner prep - 1 days
1. Spinach soup with yogurt
590 cals, 34p, 49c, 19f (per meal)
5 tbsp (88g)
5/8 can (280g)
2 1/2 tsp (13mL)
1 1/4 medium (2-1/2" dia) (138g)
2 1/2 inch (2.5cm) cube (13g)
10 oz (284g)
1 1/2 cup(s) (mL)
1 1/4 tsp (3g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium-high heat. Fry onion and ginger until soft, about 3-5 minutes. Stir in chickpeas, spinach, broth, cumin, and some salt.
2
Bring to a boil, reduce heat to low, and cook until greens are wilted, about 4-5 minutes.
3
Carefully transfer soup to a blender. Blend until smooth. Season to taste with salt and pepper. Stir in greek yogurt and serve.
2. Pita bread
115 cals, 4p, 21c, 1f (per meal)
1 1/2 pita, small (4" dia) (42g)
Recipe has been scaled from original by 0.75x. 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.