2700 calorie high protein vegetarian meal plan
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 (2725cal, 237g protein, 216g net carbs, 80g fat, 49g fiber per day) cannot be customized.
Day 1
2725cal, 235g protein, 263g net carbs, 57g fat, 59g fiber
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
2 serving(s) (136cal, 3p, 8c, 9f)
5 scoop (545cal, 121p, 5c, 3f)
Day 2
2725cal, 235g protein, 263g net carbs, 57g fat, 59g fiber
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1/2 serving(s) (124cal, 9p, 14c, 3f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
2 serving(s) (136cal, 3p, 8c, 9f)
5 scoop (545cal, 121p, 5c, 3f)
Day 3
2675cal, 240g protein, 168g net carbs, 98g fat, 43g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (321cal, 20p, 29c, 13f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/2 serving(s) (562cal, 54p, 50c, 15f)
2 roll (154cal, 5p, 26c, 2f)
5 scoop (545cal, 121p, 5c, 3f)
Day 4
2675cal, 240g protein, 168g net carbs, 98g fat, 43g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (321cal, 20p, 29c, 13f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/2 serving(s) (562cal, 54p, 50c, 15f)
2 roll (154cal, 5p, 26c, 2f)
5 scoop (545cal, 121p, 5c, 3f)
Day 5
2725cal, 239g protein, 161g net carbs, 108g fat, 38g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 sandwich(es) (557cal, 22p, 27c, 38f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
3/4 serving(s) (128cal, 6p, 8c, 6f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 sub(s) (571cal, 38p, 55c, 21f)
1 1/2 serving(s) (147cal, 6p, 11c, 5f)
5 scoop (545cal, 121p, 5c, 3f)
Day 6
2750cal, 235g protein, 243g net carbs, 70g fat, 49g fiber
1 1/4 serving(s) (749cal, 31p, 107c, 17f)
1/2 mug cake(s) (97cal, 16p, 1c, 3f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/2 serving(s) (428cal, 23p, 45c, 7f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
5 scoop (545cal, 121p, 5c, 3f)
Day 7
2750cal, 235g protein, 243g net carbs, 70g fat, 49g fiber
1 1/4 serving(s) (749cal, 31p, 107c, 17f)
1/2 mug cake(s) (97cal, 16p, 1c, 3f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/2 serving(s) (428cal, 23p, 45c, 7f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
5 scoop (545cal, 121p, 5c, 3f)
Protein shake
5 scoop per day (545cal, 121p, 5c, 3f)
Grocery List (62 items)
Dairy and Egg Products
Whole milk
1/4 gallon (806mL)
Eggs
12 medium (529g)
Mozzarella cheese, shredded
2/3 cup (57g)
Parmesan cheese
2 3/4 tbsp (17g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Low fat cottage cheese (1% milkfat)
1 1/4 cup (283g)
Butter
1 tbsp (14g)
Cheese
3 slice (1 oz each) (84g)
Fresh mozzarella cheese
6 oz (170g)
Breakfast Cereals
Breakfast cereal
3 1/2 serving (105g)
Beverages
Protein powder
35 1/2 scoop (1/3 cup ea) (1101g)
Water
2 1/4 gallon (8717mL)
Fruits and Fruit Juices
Banana
4 medium (7" to 7-7/8" long) (472g)
Fruit juice
46 2/3 fl oz (1400mL)
Lemon
1 2/3 small (97g)
Avocados
1 2/3 avocado(s) (335g)
Peach
3 medium (2-2/3" dia) (450g)
Lime juice
1 1/2 tbsp (23mL)
Cereal Grains and Pasta
Quinoa, uncooked
2/3 cup (113g)
Dry lasagna noodles
2 oz (57g)
Seitan
3 oz (85g)
Other
Italian seasoning
1/2 tbsp (5g)
Vegan sausage
2 sausage (200g)
Lentil pasta
2/3 lbs (302g)
Mixed greens
6 cup (180g)
Guacamole, store-bought
3/4 cup (185g)
Diced tomatoes
1 1/2 can(s) (630g)
Sub roll(s)
1 roll(s) (85g)
Smoked paprika
1 1/2 tsp (3g)
Calorie-free sweetener
2 tsp (7g)
Protein powder, chocolate
1 scoop (1/3 cup ea) (31g)
Fats and Oils
Oil
2 oz (59mL)
Salad dressing
1/2 cup (107mL)
Balsamic vinaigrette
3 tbsp (46mL)
Vegetables and Vegetable Products
Broccoli
2 cup chopped (182g)
Carrots
2 1/2 medium (145g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Kale leaves
13 1/2 oz (384g)
Bell pepper
2 large (305g)
Tomato paste
1 1/2 tbsp (24g)
Garlic
4 1/2 clove(s) (14g)
Onion
1 3/4 medium (2-1/2" dia) (193g)
Tomatoes
4 1/3 medium whole (2-3/5" dia) (532g)
Romaine lettuce
3/4 hearts (375g)
Soups, Sauces, and Gravies
Pasta sauce
1 1/2 jar (24 oz) (1095g)
Vegetable broth
5 1/4 cup(s) (mL)
Pesto sauce
1 tbsp (16g)
Spices and Herbs
Salt
1/8 oz (2g)
Black pepper
1/3 tsp, ground (1g)
Fresh basil
3 tbsp, chopped (8g)
Ground cumin
1/4 tbsp (2g)
Legumes and Legume Products
Firm tofu
4 oz (113g)
Hummus
3/4 cup (183g)
Black beans
1 1/2 can(s) (659g)
Baked Products
Bread
5 slice (160g)
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Baking powder
4 dash (3g)
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
1 2/3 lbs (758g)
Poultry Products
Boneless skinless chicken breast, raw
2/3 lbs (298g)
Sweets
Honey
5 tsp (35g)
Cocoa powder
2 tsp (4g)
snack prep - 2 days
1. Breakfast cereal with protein milk
125 cals, 9p, 14c, 3f (per meal)
4 tbsp (60mL)
1/2 serving (15g)
1/4 scoop (1/3 cup ea) (8g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
3. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
breakfast prep - 2 days
1. Breakfast cereal
240 cals, 8p, 35c, 6f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
lunch prep - 2 days
1. Vegan sausage & veggie sheet pan
480 cals, 33p, 31c, 22f (per meal)
1 tsp (4g)
4 tsp (20mL)
2 cup chopped (182g)
2 medium (122g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 sausage (200g)
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
3. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
protein prep - 7 days
1. Protein shake
545 cals, 121p, 5c, 3f (per meal)
dinner prep - 2 days
1. Lentil pasta
675 cals, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Tofu lasagna
320 cals, 20p, 29c, 13f (per meal)
2 oz (57g)
2/3 medium (29g)
2 tsp (10mL)
1/3 cup (87g)
2/3 cup (57g)
1 1/3 dash (1g)
1/3 tsp, ground (1g)
2 2/3 tbsp (17g)
4 oz (113g)
1/3 tsp (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Bring a large pot of lightly salted water to a boil. Add lasagna and cook for 8 to 10 minutes or until al dente; drain.
3
In a medium bowl combine tofu, eggs, salt, pepper, milk, spaghetti sauce, Italian seasoning, and half of the mozzarella cheese. Spread a layer in the bottom of a baking dish.
4
Layer lasagna noodles with the sauce mixture, ending with sauce. Sprinkle with remaining mozzarella and parmesan cheese.
5
Bake for 25 to 35 minutes.
2. Simple kale & avocado salad
385 cals, 8p, 16c, 26f (per meal)
1 2/3 bunch (284g)
1 2/3 small (97g)
1 2/3 avocado(s) (335g)
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.
breakfast prep - 3 days
1. Poached egg over avocado toast
270 cals, 12p, 14c, 16f (per meal)
1
Crack egg into a small measuring cup. Set aside.
2
Bring medium sized pot full of water to a boil then remove from heat.
3
Using a utensil, swirl the water to create a small whirlpool and then gently plop the egg in the middle and cook for 3 minutes.
4
Meanwhile toast bread and then top with guacamole.
5
When egg is done, remove it with a slotted spoon and place egg on paper towel and gently dry.
6
Transfer egg to top of avocado toast and serve.
snack prep - 3 days
1. Bell pepper strips and hummus
130 cals, 6p, 8c, 6f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 2 days
1. Chicken tortellini soup
560 cals, 54p, 50c, 15f (per meal)
1/2 cup (140g)
6 3/4 oz (191g)
1 1/2 cup, chopped (60g)
3 3/4 cup(s) (mL)
2/3 lbs (298g)
3/4 can(s) (315g)
3/4 tbsp (12g)
3 clove(s) (9g)
3/4 large (113g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Put chicken breasts into a pot and cover with water. Heat to a simmer and cook for about 10-15 minutes until chicken is cooked through. Remove chicken from the water and set aside to lightly cool then shred the chicken with two forks. Set aside.
2
Meanwhile, heat oil in a large pot over medium heat, add the onion, garlic, and some salt and pepper. Cook for about 5-6 minutes until vegetables have softened somewhat.
3
Stir in tomato paste and cook for about 2 minutes.
4
Stir in diced tomatoes, shredded chicken, and broth. Bring to a simmer, reduce the heat, and cover. Simmer 15-20 minutes.
5
Spoon some broth out of the pot and place into a bowl. Stir in greek yogurt. Once greek yogurt has been fully incorporated with the broth, return the mixture to the pot and stir.
6
Stir in chopped kale and tortellini. Simmer for time listed on tortellini package. Season with salt and pepper to taste and serve.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
555 cals, 22p, 27c, 38f (per meal)
2 slice (64g)
1 tbsp (14g)
1 tbsp (16g)
2 slice (1 oz each) (56g)
2 slice(s), thin/small (30g)
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
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.
dinner prep - 1 days
1. Seitan philly cheesesteak
570 cals, 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!
2. Simple salad with tomatoes and carrots
145 cals, 6p, 11c, 5f (per meal)
1 tbsp (17mL)
3/4 medium whole (2-3/5" dia) (92g)
3/8 medium (23g)
3/4 hearts (375g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
lunch prep - 2 days
1. Cheese tortellini
750 cals, 31p, 107c, 17f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Prepare tortellini according to instructions on package.
2
Top with sauce and enjoy.
dinner prep - 2 days
1. Smokey black bean stew
430 cals, 23p, 45c, 7f (per meal)
1 1/2 tsp (3g)
1 1/2 tbsp (23mL)
1 1/2 cup(s) (mL)
3/4 tbsp (11mL)
3/4 tbsp (12g)
1/4 tbsp (2g)
1 1/2 clove(s) (5g)
3/4 small (53g)
3/4 can(s) (315g)
1 1/2 can(s) (659g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add in onion and garlic and cook until softened.
2
Add in spices and stir, toasting them for about 1 minute.
3
Add in broth, beans, tomatoes, and tomato paste. Stir and simmer for 15 minutes. Season with salt/pepper to taste.
4
Spritz some lime juice on top and serve.
2. Simple mozzarella and tomato salad
365 cals, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
3 oz (85g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
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
1. Chocolate protein mug cake
95 cals, 16p, 1c, 3f (per meal)
1 tsp (4g)
1 tsp (5mL)
1/2 large (25g)
1 tsp (2g)
2 dash (1g)
1/2 scoop (1/3 cup ea) (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
2
Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy. Serve.
3. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.