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 (2675cals, 184g protein, 213g net carbs, 102g fat 43g fiber per day) cannot be customized.
Day 1
2675cals, 198g protein, 208g net carbs, 96g fat 47g fiber per day
1 container(s) (206cal, 17p, 18c, 6f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
2 can(s) (494cal, 36p, 46c, 14f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
2 1/3 serving(s) (257cal, 7p, 51c, 2f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2700cals, 181g protein, 195g net carbs, 113g fat 47g fiber per day
1 container(s) (206cal, 17p, 18c, 6f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
1 can(s) (354cal, 12p, 30c, 17f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
2 1/3 serving(s) (257cal, 7p, 51c, 2f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 serving(s) (180cal, 9p, 2c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2700cals, 179g protein, 178g net carbs, 124g fat 38g fiber per day
1 container(s) (206cal, 17p, 18c, 6f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
1 can(s) (354cal, 12p, 30c, 17f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
1 serving(s) (159cal, 2p, 7c, 13f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (437cal, 25p, 44c, 13f)
2 serving(s) (484cal, 28p, 13c, 34f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2675cals, 178g protein, 170g net carbs, 119g fat 54g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
2 slice(s) (227cal, 8p, 24c, 10f)
1 sandwich(es) (542cal, 25p, 26c, 36f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
2 cup(s) (58cal, 5p, 4c, 0f)
1 serving(s) (159cal, 2p, 7c, 13f)
1 container (131cal, 14p, 13c, 3f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2675cals, 184g protein, 252g net carbs, 83g fat 50g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
2 slice(s) (227cal, 8p, 24c, 10f)
13 tender(s) (743cal, 53p, 67c, 29f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2675cals, 185g protein, 264g net carbs, 84g fat 33g fiber per day
1 serving(s) (380cal, 13p, 50c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
13 tender(s) (743cal, 53p, 67c, 29f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1 sub(s) (571cal, 38p, 55c, 21f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2650cals, 182g protein, 228g net carbs, 98g fat 33g fiber per day
1 serving(s) (380cal, 13p, 50c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 1/2 serving(s) (513cal, 46p, 25c, 25f)
4 serving(s) (242cal, 4p, 10c, 19f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1 sub(s) (571cal, 38p, 55c, 21f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (56 items)
Nut and Seed Products
Sunflower kernels
3 1/4 oz (93g)
Vegetables and Vegetable Products
Garlic
10 1/2 clove(s) (31g)
Cucumber
1 cucumber (8-1/4") (301g)
Tomatoes
3 medium whole (2-3/5" dia) (360g)
Onion
1 1/2 medium (2-1/2" dia) (158g)
Kale leaves
18 2/3 oz (530g)
Frozen broccoli
2 cup (182g)
Ketchup
6 1/2 tbsp (111g)
Bell pepper
1 small (74g)
Green pepper
1 1/2 tbsp, chopped (14g)
Fats and Oils
Oil
2 3/4 oz (83mL)
Ranch dressing
4 tbsp (60mL)
Balsamic vinaigrette
1 1/2 oz (47mL)
Mayonnaise
2 tbsp (30mL)
Olive oil
1 1/2 tbsp (22mL)
Soups, Sauces, and Gravies
Hot sauce
1 tbsp (15mL)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Vegetable broth
10 cup(s) (mL)
Other
Coleslaw mix
6 cup (540g)
Cacao nibs
3 tsp (10g)
Cottage cheese & fruit cup
2 container (340g)
Mixed greens
5/8 package (5.5 oz) (90g)
Meatless chik'n tenders
26 pieces (663g)
Sub roll(s)
2 roll(s) (170g)
Legumes and Legume Products
Tempeh
3/4 lbs (340g)
Roasted peanuts
1 1/2 cup (228g)
Firm tofu
1/4 lbs (99g)
White beans, canned
1/2 can(s) (220g)
Chickpeas, canned
2 1/2 can (1120g)
Peanut butter
2 tbsp (32g)
Beverages
Water
17 1/2 cup (4186mL)
Protein powder
1 1/4 lbs (560g)
Fruits and Fruit Juices
Fruit juice
76 fl oz (2280mL)
Raspberries
6 oz (169g)
Avocados
1 1/2 avocado(s) (302g)
Nectarine
6 medium (2-1/2" dia) (852g)
Banana
2 medium (7" to 7-7/8" long) (236g)
Lemon
1 small (58g)
Dairy and Egg Products
Lowfat flavored greek yogurt
5 (5.3 oz ea) container(s) (750g)
Fresh mozzarella cheese
5 3/4 oz (163g)
Eggs
5 1/4 medium (232g)
Butter
4 tsp (18g)
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Whole milk
1 cup(s) (240mL)
Cheese
2 slice (1 oz each) (56g)
Snacks
Pretzels, hard, salted
1/3 lbs (132g)
Spices and Herbs
Fresh basil
1/2 oz (12g)
Fresh thyme
2 dash (0g)
Paprika
4 g (4g)
Yellow mustard
2 dash or 1 packet (1g)
Black pepper
1/2 g (1g)
Salt
1/8 oz (1g)
Baked Products
Bread
12 slice (384g)
Sweets
Honey
1 tbsp (21g)
Cereal Grains and Pasta
Seitan
3/4 lbs (340g)
dinner 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
273cal, 61p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Pumped up greek yogurt
206cal, 17p, 18c, 6f (per meal)
1 tsp (3g)
8 raspberries (15g)
1 tbsp (6g)
1 (5.3 oz ea) container(s) (150g)
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
snack prep - 2 days
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
494cal, 36p, 46c, 14f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Chunky canned soup (creamy)
354cal, 12p, 30c, 17f (per meal)
2 can (~19 oz) (1066g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Cucumbers and ranch
159cal, 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.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Bean & tofu goulash
437cal, 25p, 44c, 13f (per meal)
2 dash (0g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
1/2 clove (2g)
1/2 medium (2-1/2" dia) (55g)
1/4 lbs (99g)
1/2 can(s) (220g)
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. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple mozzarella and tomato salad
484cal, 28p, 13c, 34f (per meal)
2 tbsp, chopped (5g)
2 tbsp (30mL)
4 oz (113g)
1 1/2 large whole (3" dia) (273g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Chickpea & kale soup
682cal, 34p, 70c, 18f (per meal)
2 1/2 tsp (13mL)
5 clove(s) (15g)
10 cup(s) (mL)
5 cup, chopped (200g)
2 1/2 can (1120g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 1 days
1. Egg salad sandwich
542cal, 25p, 26c, 36f (per meal)
2 dash or 1 packet (1g)
1 dash (1g)
2 slice (64g)
1 dash (0g)
1 dash (0g)
1/4 small (18g)
2 tbsp (30mL)
3 medium (132g)
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Broccoli
58cal, 5p, 4c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
3. Caprese salad
249cal, 14p, 9c, 16f (per meal)
3 1/2 tsp (18mL)
1/3 cup leaves, whole (7g)
9 1/3 tbsp cherry tomatoes (87g)
5/8 package (5.5 oz) (90g)
1 3/4 oz (50g)
Recipe has been scaled from original by 0.58x. 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.
breakfast prep - 2 days
1. Avocado toast with egg
238cal, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
2. Toast with butter
227cal, 8p, 24c, 10f (per meal)
lunch prep - 2 days
1. Crispy chik'n tenders
743cal, 53p, 67c, 29f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
snack prep - 3 days
1. Nectarine
140cal, 3p, 25c, 1f (per meal)
6 medium (2-1/2" dia) (852g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
3. Cottage cheese & honey
62cal, 7p, 7c, 1f (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.
breakfast prep - 2 days
1. Peanut butter & banana breakfast sandwich
380cal, 13p, 50c, 11f (per meal)
1 medium (7" to 7-7/8" long) (118g)
1 tbsp (16g)
2 slice (64g)
1
Toast bread if desired and spread with peanut butter.
2
Add as many slices of banana as you can and top with other half of bread. Any left over banana can be eaten on the side.
dinner prep - 2 days
1. Seitan philly cheesesteak
571cal, 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 kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 small (58g)
1 bunch (170g)
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. Garlic pepper seitan
514cal, 46p, 25c, 25f (per meal)
3/4 dash (1g)
3/4 tbsp (11mL)
1 1/2 dash, ground (0g)
6 oz (170g)
1 1/2 tbsp, chopped (14g)
2 clove(s) (6g)
3 tbsp, chopped (30g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Sauteed Kale
242cal, 4p, 10c, 19f (per meal)
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.