2800 calorie high protein vegetarian meal 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.
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 (2800cal, 239g protein, 179g net carbs, 107g fat, 41g fiber per day) cannot be customized.
Day 1
2800cal, 253g protein, 167g net carbs, 106g fat, 41g fiber
2 eggs (198cal, 13p, 2c, 15f)
1 serving(s) (186cal, 6p, 9c, 10f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/2 serving(s) (587cal, 29p, 37c, 32f)
1 bar (245cal, 20p, 26c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2800cal, 253g protein, 167g net carbs, 106g fat, 41g fiber
2 eggs (198cal, 13p, 2c, 15f)
1 serving(s) (186cal, 6p, 9c, 10f)
1 3/4 serving(s) (102cal, 1p, 16c, 1f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/2 serving(s) (587cal, 29p, 37c, 32f)
1 bar (245cal, 20p, 26c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2775cal, 229g protein, 159g net carbs, 122g fat, 28g fiber
2 bar(s) (408cal, 20p, 24c, 24f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
2 serving(s) (366cal, 18p, 5c, 29f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 egg(s) (69cal, 6p, 0c, 5f)
9 nuggets (496cal, 27p, 46c, 20f)
2 container (213cal, 20p, 22c, 5f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2875cal, 233g protein, 174g net carbs, 122g fat, 36g fiber
2 bar(s) (408cal, 20p, 24c, 24f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 container (107cal, 10p, 11c, 3f)
1 2/3 serving(s) (564cal, 47p, 65c, 11f)
1 serving(s) (235cal, 3p, 7c, 18f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2775cal, 241g protein, 219g net carbs, 89g fat, 34g fiber
2 bar(s) (408cal, 20p, 24c, 24f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
2 cup(s) (229cal, 3p, 51c, 1f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 container (107cal, 10p, 11c, 3f)
1 2/3 serving(s) (564cal, 47p, 65c, 11f)
1 serving(s) (235cal, 3p, 7c, 18f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2750cal, 236g protein, 182g net carbs, 101g fat, 43g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
2 cup(s) (229cal, 3p, 51c, 1f)
5 zucchini halve(s) (480cal, 26p, 26c, 25f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2800cal, 229g protein, 185g net carbs, 101g fat, 61g fiber
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 1/2 serving(s) (577cal, 27p, 70c, 12f)
1 serving(s) (242cal, 14p, 7c, 17f)
5 zucchini halve(s) (480cal, 26p, 26c, 25f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (58 items)
Dairy and Egg Products
Butter
2 3/4 tbsp (39g)
Eggs
10 large (500g)
Sliced cheese
4 slice (1 oz) (112g)
Goat cheese
5 oz (142g)
Plain lowfat yogurt
2 cup (490g)
Fresh mozzarella cheese
2 oz (57g)
Baked Products
Bagel
1 1/2 small bagel (3" dia) (104g)
Bread
6 slice (192g)
Soups, Sauces, and Gravies
Pesto sauce
2 tbsp (32g)
Pasta sauce
1 1/4 cup (325g)
Vegetable broth
3/8 cup(s) (mL)
Sweets
Maple syrup
2 tsp (10mL)
Spices and Herbs
Cinnamon
4 dash (1g)
Vanilla extract
1 tsp (5mL)
Garlic powder
1 tsp (3g)
Salt
1/4 tbsp (4g)
Black pepper
4 dash, ground (1g)
Fresh basil
1 tbsp, chopped (3g)
Beverages
Almond milk, unsweetened
1 cup(s) (240mL)
Water
37 2/3 cup(s) (8928mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Nut and Seed Products
Chia seeds
3 tbsp (43g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Fruits and Fruit Juices
Grapes
3 1/2 cup (322g)
Lime juice
2 fl oz (60mL)
Avocados
2 1/2 avocado(s) (503g)
Fruit juice
32 fl oz (960mL)
Lemon juice
1 tsp (5mL)
Vegetables and Vegetable Products
Tomatoes
9 medium whole (2-3/5" dia) (1109g)
Cabbage
4 1/2 cup, shredded (315g)
Carrots
5 3/4 medium (352g)
Ketchup
2 1/4 tbsp (38g)
Frozen mixed veggies
5/6 package (10 oz ea) (240g)
Onion
2 medium (2-1/2" dia) (218g)
Zucchini
5 large (1615g)
Garlic
1 1/2 clove(s) (5g)
Raw celery
3/4 stalk, medium (7-1/2" - 8" long) (30g)
Fats and Oils
Oil
2 oz (56mL)
Olive oil
1/2 tbsp (8mL)
Balsamic vinaigrette
1 tbsp (14mL)
Other
Vegan sausage
7 sausage (700g)
Protein bar (20g protein)
2 bar (100g)
Sesame oil
1 tbsp (15mL)
Cottage cheese & fruit cup
4 container (532g)
Vegan chik'n nuggets
9 nuggets (194g)
Teriyaki sauce
1/4 cup (67mL)
Frozen cauliflower
2 1/4 cup (255g)
Cereal Grains and Pasta
Quinoa, uncooked
1 cup (177g)
Seitan
10 oz (284g)
Long-grain white rice
6 3/4 tbsp (77g)
Legumes and Legume Products
Soy sauce
2 tbsp (30mL)
Roasted peanuts
2 1/4 oz (64g)
Peanut butter
2 tbsp (32g)
Firm tofu
3/4 lbs (340g)
Lentils, raw
13 1/4 tbsp (160g)
White beans, canned
3/4 can(s) (329g)
Snacks
High-protein granola bar
6 bar (240g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
snack prep - 3 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 2 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
3. Basic vegan chia pudding
185 cals, 6p, 9c, 10f (per meal)
2 tsp (10mL)
4 dash (1g)
1 tsp (5mL)
1 cup(s) (240mL)
3 tbsp (43g)
1
Mix all ingredients together in a small container. Cover and refrigerate mixture 2 hours to overnight, until chia seeds plump up. Serve.
lunch prep - 2 days
1. Vegan sausage
535 cals, 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. 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's 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.
3. Roasted tomatoes
60 cals, 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.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
dinner prep - 2 days
1. Crunchy Asian tofu salad
585 cals, 29p, 37c, 32f (per meal)
4 1/2 cup, shredded (315g)
2 tbsp (30mL)
2 tbsp (30mL)
3 tbsp (27g)
2 tbsp (32g)
1 1/2 medium (92g)
6 tbsp (64g)
1 tbsp (15mL)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to its package instructions. Set aside.
2
In a small bowl, make the sauce by whisking together the peanut butter, soy sauce, lime juice, and some salt to taste. Add a splash of water if necessary to make it less thick. Set aside.
3
Wrap tofu in some paper towels and press gently to remove any extra water. Cube the tofu.
4
Heat sesame oil to a skillet over medium-low heat and add the tofu cubes. Fry for about 5-7 minutes, flipping occasionally, until the tofu is golden and crisp on the outside. Remove from heat and set aside.
5
Toss the cabbage, quinoa, carrots, peanuts and tofu in a bowl. Drizzle with the peanut dressing. Serve.
lunch prep - 2 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
breakfast prep - 3 days
1. High-protein granola bar
410 cals, 20p, 24c, 24f (per meal)
2 bar (80g)
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Chik'n nuggets
495 cals, 28p, 46c, 20f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
2 1/2 medium (153g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
2 container (266g)
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.
snack prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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 - 2 days
1. Teriyaki seitan with veggies and rice
565 cals, 47p, 65c, 11f (per meal)
10 oz (284g)
2 1/2 tsp (13mL)
1/4 cup (67mL)
5/6 package (10 oz ea) (240g)
6 2/3 tbsp (77g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
1 1/2 small (105g)
3 sausage (300g)
1 1/2 tbsp (23mL)
2 1/4 cup (255g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
breakfast prep - 2 days
1. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
6 tbsp cherry tomatoes (56g)
4 dash (2g)
1/2 avocado(s) (101g)
2 slice (64g)
3 large (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
480 cals, 26p, 26c, 25f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
snack prep - 2 days
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. White bean cassoulet
575 cals, 27p, 70c, 12f (per meal)
1 1/2 clove(s) (5g)
3/4 tbsp (11mL)
3/8 cup(s) (mL)
3/4 can(s) (329g)
3/4 medium (2-1/2" dia) (83g)
3/4 stalk, medium (7-1/2" - 8" long) (30g)
1 1/2 large (108g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. 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.