2700 calorie high protein vegetarian meal plan
Table of Contents
Overview
In just a few clicks, generate your own 2700 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 (2700cals, 244g protein, 179g net carbs, 90g fat 51g fiber per day) cannot be customized.
Day 1
2725cals, 260g protein, 144g net carbs, 102g fat 47g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 3/4 serving(s) (199cal, 5p, 33c, 5f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2725cals, 260g protein, 144g net carbs, 102g fat 47g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 3/4 serving(s) (199cal, 5p, 33c, 5f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
2750cals, 258g protein, 169g net carbs, 86g fat 64g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
6 lettuce wrap(s) (494cal, 38p, 39c, 13f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 1/2 serving(s) (471cal, 39p, 17c, 22f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
2650cals, 245g protein, 151g net carbs, 101g fat 42g fiber per day
2 jar(s) (310cal, 26p, 6c, 19f)
1/2 slice(s) (67cal, 2p, 8c, 2f)
6 lettuce wrap(s) (494cal, 38p, 39c, 13f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
2750cals, 232g protein, 151g net carbs, 119g fat 36g fiber per day
2 jar(s) (310cal, 26p, 6c, 19f)
1/2 slice(s) (67cal, 2p, 8c, 2f)
1 wrap(s) (393cal, 18p, 26c, 23f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
2 serving(s) (525cal, 29p, 56c, 15f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
2675cals, 228g protein, 247g net carbs, 60g fat 60g fiber per day
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 cup(s) (298cal, 15p, 23c, 16f)
1 1/2 serving(s) (414cal, 21p, 46c, 11f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
2675cals, 228g protein, 247g net carbs, 60g fat 60g fiber per day
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 cup(s) (298cal, 15p, 23c, 16f)
1 1/2 serving(s) (414cal, 21p, 46c, 11f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3ff)
Grocery List (52 items)
Sweets
Frozen yogurt
1 3/4 cup (305g)
Jelly
1 tsp (7g)
Fruits and Fruit Juices
Apples
3 medium (3" dia) (546g)
Peach
5 medium (2-2/3" dia) (750g)
Lemon juice
1/2 tbsp (8mL)
Canned black olives
2 tbsp (17g)
Blackberries
2 cup (288g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Avocados
1/2 avocado(s) (101g)
Fruit juice
28 fl oz (840mL)
Vegetables and Vegetable Products
Tomatoes
3 3/4 medium whole (2-3/5" dia) (465g)
Garlic
3 clove (9g)
Romaine lettuce
16 leaf inner (96g)
Bell pepper
3 1/2 small (259g)
Onion
3/4 medium (2-1/2" dia) (80g)
Ketchup
2 2/3 tbsp (45g)
Cucumber
1/2 cup slices (52g)
Brussels sprouts
4 1/2 cup, shredded (225g)
Dairy and Egg Products
Nonfat greek yogurt, plain
3 tbsp (53g)
Eggs
16 large (800g)
Butter
4 tsp (18g)
Whole milk
9 1/2 cup (2261mL)
Parmesan cheese
1/2 tbsp (3g)
Feta cheese
2 3/4 tbsp, crumbled (25g)
Legumes and Legume Products
Chickpeas, canned
3/4 can (336g)
Tempeh
2 lbs (964g)
Lentils, raw
1 1/2 cup (304g)
Baked Products
Bread
1/2 lbs (224g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Naan bread
1 piece (90g)
Fats and Oils
Oil
2 1/4 oz (69mL)
Salad dressing
2/3 cup (158mL)
Caesar salad dressing
1 tbsp (15g)
Nut and Seed Products
Sunflower kernels
2 3/4 oz (79g)
Almonds
1 1/2 cup, whole (206g)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Barbecue sauce
6 tbsp (102g)
Frank's red hot sauce
3 tbsp (46mL)
Other
Coleslaw mix
9 cup (810g)
Mixed greens
7 1/2 cup (225g)
Vegan sausage
4 sausage (400g)
Tzatziki
1/6 cup(s) (42g)
Vegan chik'n nuggets
10 2/3 nuggets (229g)
High fiber cereal
1 1/3 cup (80g)
Beverages
Water
41 cup(s) (9677mL)
Protein powder
37 scoop (1/3 cup ea) (1147g)
Spices and Herbs
Salt
3/4 dash (0g)
Dijon mustard
4 dash (3g)
Red wine vinegar
1/2 tbsp (8mL)
Onion powder
1 dash (0g)
Ground cumin
1 dash (0g)
snack prep - 2 days
breakfast prep - 3 days
1. Chickpea & tomato toasts
206cal, 12p, 24c, 4f (per meal)
12 slice(s), thin/small (180g)
3 tbsp (53g)
3/4 can (336g)
3 slice(s) (96g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
In a medium bowl, mash chickpeas with the back of a fork until they start to become creamy.
3
Stir in Greek yogurt, and add salt and pepper to taste.
4
Spread the chickpea mixture on the bread and top with tomato slices. Serve.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
lunch prep - 2 days
1. Crack slaw with tempeh
633cal, 43p, 24c, 32f (per meal)
1 1/2 clove (5g)
1 tbsp (15mL)
1 1/2 tbsp (18g)
1/2 tbsp (8mL)
3 cup (270g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
protein prep - 7 days
1. Protein shake
545cal, 121p, 5c, 3f (per meal)
dinner prep - 2 days
1. Vegan sausage
536cal, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Simple mixed greens and tomato salad
189cal, 4p, 13c, 12f (per meal)
1/2 cup (113mL)
1 1/4 cup cherry tomatoes (186g)
7 1/2 cup (225g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Bbq tempeh lettuce wrap
494cal, 38p, 39c, 13f (per meal)
12 leaf inner (72g)
3/4 lbs (340g)
6 tbsp (102g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 small (111g)
Recipe has been scaled from original by 1.5x. 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 lettuce wraps by topping the lettuce with the bbq tempeh, coleslaw, and bell pepper. Serve.
snack prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
471cal, 39p, 17c, 22f (per meal)
6 oz (170g)
3/4 tbsp (11mL)
1/6 cup(s) (42g)
3 tbsp (45mL)
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 tempeh 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 tzatziki.
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
breakfast prep - 2 days
1. Veggie mason jar omelet
310cal, 26p, 6c, 19f (per meal)
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.
2. Toast with butter and jelly
67cal, 2p, 8c, 2f (per meal)
dinner prep - 1 days
1. Chik'n nuggets
588cal, 33p, 55c, 24f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Caesar salad wrap
393cal, 18p, 26c, 23f (per meal)
1 tbsp (15g)
1 tortilla (approx 7-8" dia) (49g)
2 large (100g)
1 tbsp, chopped (10g)
1/2 tbsp (3g)
4 leaf inner (24g)
1/2 plum tomato (31g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Toss romaine, onion, cheese and dressing to coat.
2
Spread romaine mixture evenly down center of each tortilla. Top with the sliced hard-boiled eggs and tomatoes.
3
Fold up one end of tortilla about 1 inch over filling; fold right and left sides over folded end, overlapping. Secure with toothpick if necessary.
dinner prep - 1 days
1. Mediterranean lentil power salad
525cal, 29p, 56c, 15f (per meal)
4 dash (3g)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/2 cup (96g)
1 1/2 cup(s) (356mL)
1/2 cup slices (52g)
1/2 tbsp (8mL)
4 cherry tomatoes (68g)
2 tbsp (17g)
2 1/2 tbsp, crumbled (25g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a pot, cover lentils with water. Bring to a boil. Reduce heat and simmer covered for 20-30 minutes or according to package instructions. Drain and set aside to cool.
2
Combine lentils with all remaining ingredients in a large bowl. Toss until well-mixed. Season with salt/pepper to taste.
3
Serve.
breakfast prep - 2 days
1. High fiber cereal
227cal, 7p, 21c, 5f (per meal)
1
Add cereal and milk to a bowl and serve.
2. Blackberries
70cal, 2p, 6c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 2 days
1. Tempeh bacon & avocado bagel sandwich
349cal, 19p, 32c, 13f (per meal)
4 oz (113g)
1 dash (0g)
1/2 tsp (3mL)
1 dash (0g)
1/2 avocado(s) (101g)
1 medium bagel (3-1/2" to 4" dia) (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
3. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Warm brussels sprout & lentil salad
415cal, 21p, 46c, 11f (per meal)
3/4 cup (144g)
3 tbsp (45mL)
3 cup(s) (711mL)
4 1/2 cup, shredded (225g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lentils in the water according to package instructions, then drain and set aside.
2
Heat oil in a skillet over medium heat. Add shredded brussels sprouts with some salt and cook until tender and lightly browned, about 4-5 minutes.
3
Stir in the cooked lentils and cook for another 1-2 minutes.
4
Toss with your salad dressing of choice, season with salt and pepper to taste, and serve.
snack prep - 2 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.