7-day meal plan with recipes and a grocery list
2800 calorie high protein vegetarian meal plan
2825calories
244gprotein
180gnet carbs
106gfat
per day
Free, no credit card · Customize it first
Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
In just a few clicks, generate your own 2800 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.Day 1
2850cals, 236g protein, 199g net carbs, 105g fat 39g fiber per day
Breakfast
Large granola bar
1 bar(s) · 176cal, 4p, 22c, 7f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Toast with butter
2 slice(s) · 227cal, 8p, 24c, 10f
Lunch
Crispy chik'n tenders
12 tender(s) · 686cal, 49p, 62c, 27f
Grapes
1 1/2 serving(s) · 87cal, 1p, 14c, 1f
Snacks
Plantain chips
3/4 serving(s) · 113cal, 0p, 13c, 6f
Mixed nuts
1/8 cup(s) · 109cal, 3p, 2c, 9f
Pretzels
1 serving(s) · 110cal, 3p, 22c, 1f
Dinner
Buffalo tempeh with tzatziki
2 serving(s) · 628cal, 52p, 23c, 29f
Olive oil drizzled green beans
2 serving(s) · 145cal, 3p, 8c, 9f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 2
2850cals, 236g protein, 199g net carbs, 105g fat 39g fiber per day
Breakfast
Large granola bar
1 bar(s) · 176cal, 4p, 22c, 7f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Toast with butter
2 slice(s) · 227cal, 8p, 24c, 10f
Lunch
Crispy chik'n tenders
12 tender(s) · 686cal, 49p, 62c, 27f
Grapes
1 1/2 serving(s) · 87cal, 1p, 14c, 1f
Snacks
Plantain chips
3/4 serving(s) · 113cal, 0p, 13c, 6f
Mixed nuts
1/8 cup(s) · 109cal, 3p, 2c, 9f
Pretzels
1 serving(s) · 110cal, 3p, 22c, 1f
Dinner
Buffalo tempeh with tzatziki
2 serving(s) · 628cal, 52p, 23c, 29f
Olive oil drizzled green beans
2 serving(s) · 145cal, 3p, 8c, 9f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 3
2850cals, 243g protein, 191g net carbs, 106g fat 43g fiber per day
Breakfast
Healthy Cereal
1/2 serving(s) · 201cal, 7p, 9c, 13f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Lunch
Seitan philly cheesesteak
1 sub(s) · 571cal, 38p, 55c, 21f
Simple Greek cucumber salad
1 1/2 serving(s) · 211cal, 13p, 14c, 11f
Snacks
Plantain chips
3/4 serving(s) · 113cal, 0p, 13c, 6f
Mixed nuts
1/8 cup(s) · 109cal, 3p, 2c, 9f
Pretzels
1 serving(s) · 110cal, 3p, 22c, 1f
Dinner
Basic tempeh
8 oz · 590cal, 48p, 16c, 30f
Lentils
1 serving(s) · 174cal, 12p, 25c, 1f
Roasted tomatoes
1 tomato(es) · 60cal, 1p, 2c, 5f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 4
2800cals, 243g protein, 198g net carbs, 97g fat 40g fiber per day
Breakfast
Healthy Cereal
1/2 serving(s) · 201cal, 7p, 9c, 13f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Lunch
Seitan philly cheesesteak
1 sub(s) · 571cal, 38p, 55c, 21f
Simple Greek cucumber salad
1 1/2 serving(s) · 211cal, 13p, 14c, 11f
Dinner
Basic tempeh
8 oz · 590cal, 48p, 16c, 30f
Lentils
1 serving(s) · 174cal, 12p, 25c, 1f
Roasted tomatoes
1 tomato(es) · 60cal, 1p, 2c, 5f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 5
2850cals, 237g protein, 154g net carbs, 124g fat 41g fiber per day
Breakfast
Healthy Cereal
1/2 serving(s) · 201cal, 7p, 9c, 13f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Lunch
Spinach artichoke grilled cheese sandwich
1 sandwich(es) · 342cal, 18p, 30c, 13f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Roasted almonds
3/8 cup(s) · 333cal, 11p, 5c, 27f
Dinner
Peanut tempeh
4 oz tempeh · 434cal, 33p, 15c, 23f
Simple mozzarella and tomato salad
1 2/3 serving(s) · 403cal, 23p, 11c, 28f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 6
2750cals, 257g protein, 160g net carbs, 102g fat 42g fiber per day
Breakfast
Carrots and hummus
3 1/2 serving(s) · 287cal, 10p, 24c, 11f
Banana
1 banana(s) · 117cal, 1p, 24c, 0f
Lunch
Chik'n satay with peanut sauce
3 skewers · 350cal, 28p, 8c, 21f
Milk
1 1/3 cup(s) · 199cal, 10p, 16c, 11f
Simple Greek cucumber salad
1 1/2 serving(s) · 211cal, 13p, 14c, 11f
Snacks
Cheesy crisps and guac
6 crisps · 261cal, 11p, 3c, 22f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Dinner
Vegan sausage
2 sausage(s) · 536cal, 56p, 21c, 24f
Lentils
1 1/3 serving(s) · 231cal, 16p, 34c, 1f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 7
2750cals, 257g protein, 160g net carbs, 102g fat 42g fiber per day
Breakfast
Carrots and hummus
3 1/2 serving(s) · 287cal, 10p, 24c, 11f
Banana
1 banana(s) · 117cal, 1p, 24c, 0f
Lunch
Chik'n satay with peanut sauce
3 skewers · 350cal, 28p, 8c, 21f
Milk
1 1/3 cup(s) · 199cal, 10p, 16c, 11f
Simple Greek cucumber salad
1 1/2 serving(s) · 211cal, 13p, 14c, 11f
Snacks
Cheesy crisps and guac
6 crisps · 261cal, 11p, 3c, 22f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Dinner
Vegan sausage
2 sausage(s) · 536cal, 56p, 21c, 24f
Lentils
1 1/3 serving(s) · 231cal, 16p, 34c, 1f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Grocery List (60 items)
Other
Meatless chik'n tenders
24 pieces
Tzatziki
1/2 cup(s)
Sub roll(s)
2 roll(s)
Protein greek yogurt, flavored
1 container
Nutritional yeast
1/2 tbsp
Guacamole, store-bought
6 tbsp
Vegan sausage
4 sausage
Sesame oil
1 tbsp
Vegan chik'n strips
1/2 lbs
Skewer(s)
6 skewer(s)
Vegetables and Vegetable Products
Ketchup
6 tbsp
Frozen green beans
2 2/3 cup
Onion
1/2 medium (2-1/2" dia)
Bell pepper
1 small
Red onion
3/4 medium (2-1/2" dia)
Cucumber
3 cucumber (8-1/4")
Tomatoes
3 1/3 medium whole (2-3/5" dia)
Artichokes, canned
1/4 can, drained
Fresh spinach
2 oz
Baby carrots
56 medium
Fresh ginger
1 inch (2.5cm) cube
39 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 2 days
1. Crispy chik'n tenders
686cal, 49p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
snack prep - 3 days
1. Plantain chips
113cal, 1p, 13c, 6f (per meal)
2 1/4 oz (64g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
breakfast prep - 2 days
3. Toast with butter
227cal, 8p, 24c, 10f (per meal)
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
628cal, 52p, 23c, 29f (per meal)
1/2 cup (120mL)
1/2 cup(s) (112g)
2 tbsp (30mL)
1 lbs (454g)
Recipe has been scaled from original by 2x. 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. Olive oil drizzled green beans
145cal, 3p, 8c, 9f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (323g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
breakfast prep - 3 days
1. Healthy Cereal
201cal, 7p, 9c, 13f (per meal)
1/4 cup (33g)
3 tbsp, slivered (20g)
1 1/2 tbsp (21g)
3/4 cup(s) (180mL)
3/4 medium (7" to 7-7/8" long) (89g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add almond milk and chia seeds to a bowl. Let sit for 4 minutes or so to thicken.
2
While it thickens, add pumpkin seeds and almonds to food processor (or hand chop). Blend for a few seconds. It should still be chunky- a granola-type consistency.
3
Add to milk and top with sliced banana (or any other fruit).
4
Serve.
5
(For bulk cooking: Chop almonds and pumpkin seeds and keep in air-tight container. Then follow the steps for the milk, chia seeds, and fruit when serving.)
lunch prep - 2 days
1. Seitan philly cheesesteak
571cal, 38p, 55c, 21f (per meal)
1 roll(s) (85g)
1/2 tbsp (8mL)
1 slice (1 oz each) (28g)
1/4 medium (2-1/2" dia) (28g)
1/2 small (37g)
3 oz (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 Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
3/4 cup (210g)
3/4 tbsp (11mL)
1/2 tbsp (2g)
1/2 tbsp (8mL)
1 1/2 tbsp (23mL)
3/8 medium (2-1/2" dia) (41g)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
dinner prep - 2 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
snack prep - 2 days
lunch prep - 1 days
1. Spinach artichoke grilled cheese sandwich
342cal, 18p, 30c, 13f (per meal)
1 tsp (5mL)
1/4 can, drained (60g)
2 oz (57g)
2 slice(s) (64g)
1 oz (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat just half of the oil in a non-stick skillet over medium heat. Add the artichokes and cook until they start to brown in places, about 5-6 minutes.
2
Add spinach and some salt and pepper to the skillet and stir until spinach wilts, about 2 minutes.
3
Transfer spinach artichoke mixture to a bowl and wipe the skillet clean.
4
Add the spinach artichoke mixture and the cheese to a slice of bread and top with other slice of bread.
5
Heat remaining oil in the skillet over medium heat. Add sandwich and cook until golden brown, 2-3 minutes per side.
6
Cut sandwich in half and serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Peanut tempeh
434cal, 33p, 15c, 23f (per meal)
4 oz (113g)
2 tbsp (32g)
1/2 tbsp (8mL)
1 tsp (5mL)
1/2 tbsp (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple mozzarella and tomato salad
403cal, 23p, 11c, 28f (per meal)
5 tsp (25mL)
5 tsp, chopped (4g)
1/4 lbs (95g)
1 1/4 large whole (3" dia) (228g)
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.
snack prep - 2 days
1. Cheesy crisps and guac
261cal, 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. Nectarine
70cal, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
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. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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. Carrots and hummus
287cal, 10p, 24c, 11f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 2 days
1. Chik'n satay with peanut sauce
350cal, 28p, 8c, 21f (per meal)
2 tbsp (32g)
1 1/2 tbsp (23mL)
1 tbsp (15mL)
1/2 lbs (227g)
6 skewer(s) (6g)
1 inch (2.5cm) cube (5g)
1
If chik'n strips are frozen, follow package microwave instructions and cook until soft but not fully cooked.
2
Rub sesame oil over over the chik'n strips and skewer them.
3
Cook skewers in a skillet or grill pan over medium heat until browned on the outside and cooked through.
4
Meanwhile, prepare sauce by mixing together the peanut butter, ginger, and lime juice. You can add a splash of water to adjust the thickness of the sauce, if desired.
5
Serve skewers with peanut sauce and enjoy.
3. Simple Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
3/4 cup (210g)
3/4 tbsp (11mL)
1/2 tbsp (2g)
1/2 tbsp (8mL)
1 1/2 tbsp (23mL)
3/8 medium (2-1/2" dia) (41g)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
Ready to start?
Get this week's plan in the meal planner, with every meal swappable and a grocery list that keeps up.