2700 calorie vegetarian meal plan
In just a few clicks, generate your own 2700 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 (2675cal, 188g protein, 217g net carbs, 99g fat, 42g fiber per day) cannot be customized.
Day 1
2750cal, 174g protein, 161g net carbs, 142g fat, 31g fiber
1 serving(s) (159cal, 2p, 7c, 13f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2725cal, 191g protein, 244g net carbs, 91g fat, 42g fiber
2 wrap(s) (853cal, 54p, 85c, 27f)
1 serving(s) (159cal, 2p, 7c, 13f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
6 oz (443cal, 36p, 12c, 23f)
2 serving(s) (185cal, 5p, 34c, 1f)
2 roll (154cal, 5p, 26c, 2f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2725cal, 193g protein, 180g net carbs, 115g fat, 50g fiber
2 wrap(s) (853cal, 54p, 85c, 27f)
1/2 serving(s) (87cal, 1p, 4c, 7f)
2 serving(s) (164cal, 6p, 14c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (573cal, 27p, 51c, 21f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2675cal, 173g protein, 216g net carbs, 102g fat, 48g fiber
1 sub(s) (468cal, 28p, 54c, 12f)
2 1/2 cup(s) (287cal, 4p, 63c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/2 serving(s) (87cal, 1p, 4c, 7f)
2 serving(s) (164cal, 6p, 14c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 serving(s) (573cal, 27p, 51c, 21f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2675cal, 194g protein, 226g net carbs, 86g fat, 57g fiber
1 sub(s) (468cal, 28p, 54c, 12f)
2 1/2 cup(s) (287cal, 4p, 63c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1/2 serving(s) (87cal, 1p, 4c, 7f)
2 serving(s) (164cal, 6p, 14c, 6f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 serving(s) (628cal, 52p, 23c, 29f)
1 serving(s) (159cal, 7p, 5c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2625cal, 194g protein, 247g net carbs, 80g fat, 32g fiber
2 3/4 serving(s) (446cal, 34p, 18c, 23f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2625cal, 194g protein, 247g net carbs, 80g fat, 32g fiber
2 3/4 serving(s) (446cal, 34p, 18c, 23f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (61 items)
Fats and Oils
Oil
2 1/2 oz (72mL)
Salad dressing
1 tbsp (15mL)
Ranch dressing
2/3 cup (165mL)
Balsamic vinaigrette
2 1/3 tbsp (35mL)
Vegan mayonnaise
1/4 cup (55g)
Other
Nutritional yeast
5 tsp (6g)
Mixed greens
1 1/2 package (5.5 oz) (241g)
Plant-based deli slices
28 slices (291g)
Chickpea pasta
4 oz (113g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Sub roll(s)
2 roll(s) (170g)
Tzatziki
1/4 cup(s) (56g)
Vegan chik'n nuggets
22 nuggets (473g)
Protein bar (20g protein)
2 bar (100g)
Fruits and Fruit Juices
Avocados
1/4 avocado(s) (50g)
Grapes
2 cup (184g)
Fruit juice
68 fl oz (2040mL)
Banana
3 extra small (less than 6" long) (243g)
Lemon juice
2 tbsp (27mL)
Vegetables and Vegetable Products
Tomatoes
5 3/4 medium whole (2-3/5" dia) (702g)
Fresh spinach
2 cup(s) (60g)
Cucumber
1 cucumber (8-1/4") (301g)
Frozen corn kernels
1 1/3 cup (181g)
Baby carrots
66 medium (660g)
Garlic
7 1/3 clove(s) (22g)
Onion
1 medium (2-1/2" dia) (110g)
Collard greens
1/2 lbs (227g)
Ketchup
1/3 cup (94g)
Red bell pepper
2 medium (approx 2-3/4" long, 2-1/2 dia.) (218g)
Carrots
2 large (132g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
Nut and Seed Products
Walnuts
6 3/4 tbsp, shelled (42g)
Almonds
10 tbsp, whole (89g)
Beverages
Water
19 cup(s) (4543mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Breakfast Cereals
Breakfast cereal
4 serving (120g)
Dairy and Egg Products
Whole milk
9 cup (2206mL)
Eggs
8 large (400g)
Butter
1/4 stick (28g)
Fresh mozzarella cheese
1/4 lbs (99g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Soups, Sauces, and Gravies
Frank's red hot sauce
9 1/4 tbsp (139mL)
Pasta sauce
1/2 cup (130g)
Legumes and Legume Products
Firm tofu
14 oz (397g)
Lentils, raw
6 3/4 tbsp (80g)
Tempeh
14 oz (397g)
Hummus
1 1/4 cup (300g)
Chickpeas, canned
1 can (448g)
Soy sauce
2 tbsp (27mL)
Extra firm tofu
22 oz (624g)
Spices and Herbs
Salt
5 dash (4g)
Black pepper
3 dash, ground (1g)
Fresh basil
9 1/4 tbsp leaves, whole (14g)
Cinnamon
1/4 tbsp (2g)
Apple cider vinegar
2 tbsp (27g)
Crushed red pepper
1/2 tsp (1g)
Curry powder
2 tsp (4g)
Baked Products
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Flour tortillas
4 tortilla (approx 10" dia) (288g)
Bread
6 slice (192g)
Naan bread
2 piece (180g)
dinner prep - 1 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
1 tsp (5mL)
1 tsp (1g)
1 tbsp (15mL)
1/4 avocado(s) (50g)
6 cherry tomatoes (102g)
2 cup(s) (60g)
3 oz (85g)
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Breakfast cereal
385 cals, 13p, 56c, 10f (per meal)
Recipe has been scaled from original by 2x. 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.
2. 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.
snack prep - 2 days
1. Cucumbers and ranch
160 cals, 2p, 7c, 13f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and serve with ranch to dip into.
lunch prep - 1 days
1. Buffalo tofu
710 cals, 32p, 13c, 59f (per meal)
4 tbsp (60mL)
1 tbsp (15mL)
1/3 cup (79mL)
14 oz (397g)
1
Heat oil in a skillet over medium heat. Add cubed tofu 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 ranch.
2. Lentils
290 cals, 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.
dinner prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. 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.
3. Corn
185 cals, 5p, 34c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Simple plant-based deli wrap
855 cals, 54p, 85c, 27f (per meal)
4 tbsp (60g)
4 slice(s), thin/small (60g)
1 cup (30g)
2 tortilla (approx 10" dia) (144g)
14 slices (146g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
275 cals, 20p, 2c, 21f (per meal)
3 large (150g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/2 tbsp (7g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
snack prep - 3 days
1. Carrots and ranch
85 cals, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
slice carrots into thin strips. Serve with ranch to dip in.
3. Carrots and hummus
165 cals, 6p, 14c, 6f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 2 days
1. Chickpea & chickpea pasta
575 cals, 27p, 51c, 21f (per meal)
2 tsp (3g)
1 tbsp (14g)
1 tbsp (15mL)
4 clove(s) (12g)
1 can (448g)
4 oz (113g)
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. Caprese salad
250 cals, 14p, 9c, 16f (per meal)
2 1/3 tbsp (35mL)
9 1/3 tbsp leaves, whole (14g)
56 tsp cherry tomatoes (174g)
1 1/6 package (5.5 oz) (181g)
1/4 lbs (99g)
Recipe has been scaled from original by 1.17x. 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 - 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. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Banana & cottage cheese toast
320 cals, 23p, 43c, 4f (per meal)
2 dash (1g)
1 extra small (less than 6" long) (81g)
1/2 cup (113g)
2 slice (64g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Top toast with cottage cheese and sliced banana.
3
Sprinkle cinnamon on top and serve!
dinner prep - 1 days
1. Buffalo tempeh with tzatziki
630 cals, 52p, 23c, 29f (per meal)
1 tbsp (15mL)
1/4 cup(s) (56g)
4 tbsp (60mL)
1/2 lbs (227g)
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. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Chik'n nuggets
605 cals, 34p, 57c, 25f (per meal)
Recipe has been scaled from original by 5.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
snack prep - 2 days
dinner prep - 2 days
1. Curried tofu salad
445 cals, 34p, 18c, 23f (per meal)
2 tbsp (27g)
1/4 cup (55g)
2 clove (5g)
2 medium (approx 2-3/4" long, 2-1/2 dia.) (218g)
2 large (132g)
2 tbsp (28mL)
1/2 tsp (1g)
22 oz (624g)
2 tsp (4g)
2 tbsp (28mL)
Recipe has been scaled from original by 1.83x. 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.
