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 (2825cals, 244g protein, 180g net carbs, 106g fat 41g fiber per day) cannot be customized.
Day 1
2850cals, 236g protein, 199g net carbs, 105g fat 39g fiber per day
1 bar(s) (176cal, 4p, 22c, 7f)
2 slice(s) (227cal, 8p, 24c, 10f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
12 tender(s) (686cal, 49p, 62c, 27f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
3/4 serving(s) (113cal, 0p, 13c, 6f)
1 serving(s) (110cal, 3p, 22c, 1f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 serving(s) (628cal, 52p, 23c, 29f)
2 serving(s) (145cal, 3p, 8c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2850cals, 236g protein, 199g net carbs, 105g fat 39g fiber per day
1 bar(s) (176cal, 4p, 22c, 7f)
2 slice(s) (227cal, 8p, 24c, 10f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
12 tender(s) (686cal, 49p, 62c, 27f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
3/4 serving(s) (113cal, 0p, 13c, 6f)
1 serving(s) (110cal, 3p, 22c, 1f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 serving(s) (628cal, 52p, 23c, 29f)
2 serving(s) (145cal, 3p, 8c, 9f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2850cals, 243g protein, 191g net carbs, 106g fat 43g fiber per day
1/2 serving(s) (201cal, 7p, 9c, 13f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 sub(s) (571cal, 38p, 55c, 21f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
3/4 serving(s) (113cal, 0p, 13c, 6f)
1 serving(s) (110cal, 3p, 22c, 1f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
8 oz (590cal, 48p, 16c, 30f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2800cals, 243g protein, 198g net carbs, 97g fat 40g fiber per day
1/2 serving(s) (201cal, 7p, 9c, 13f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 sub(s) (571cal, 38p, 55c, 21f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
2 1/3 serving(s) (265cal, 6p, 44c, 7f)
8 oz (590cal, 48p, 16c, 30f)
1 tomato(es) (60cal, 1p, 2c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2850cals, 237g protein, 154g net carbs, 124g fat 41g fiber per day
1/2 serving(s) (201cal, 7p, 9c, 13f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 sandwich(es) (342cal, 18p, 30c, 13f)
3/8 cup(s) (333cal, 11p, 5c, 27f)
1 container (139cal, 20p, 8c, 3f)
2 1/3 serving(s) (265cal, 6p, 44c, 7f)
4 oz tempeh (434cal, 33p, 15c, 23f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2750cals, 257g protein, 160g net carbs, 102g fat 42g fiber per day
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1 banana(s) (117cal, 1p, 24c, 0f)
3 skewers (350cal, 28p, 8c, 21f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
6 crisps (261cal, 11p, 3c, 22f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2750cals, 257g protein, 160g net carbs, 102g fat 42g fiber per day
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1 banana(s) (117cal, 1p, 24c, 0f)
3 skewers (350cal, 28p, 8c, 21f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
6 crisps (261cal, 11p, 3c, 22f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2ff)
Grocery List (60 items)
Snacks
Plantain chips
2 1/4 oz (64g)
Pretzels, hard, salted
3 oz (85g)
Large granola bar
2 bar (74g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Chia seeds
1 1/2 tbsp (21g)
Almonds
2 1/2 oz (74g)
Roasted pumpkin seeds, unsalted
1/4 cup (33g)
Dairy and Egg Products
Butter
4 tsp (18g)
Whole milk
6 2/3 cup(s) (1601mL)
Nonfat greek yogurt, plain
1 1/2 cup (420g)
Cheese
5 oz (140g)
Mozzarella cheese, shredded
1 oz (28g)
Fresh mozzarella cheese
3 1/3 oz (95g)
Baked Products
Bread
6 3/4 oz (192g)
Fruits and Fruit Juices
Grapes
3 cup (276g)
Lemon juice
2 tbsp (30mL)
Banana
2 3/4 medium (7" to 7-7/8" long) (325g)
Orange
3 orange (462g)
Lime juice
1 1/2 tbsp (23mL)
Nectarine
2 medium (2-1/2" dia) (284g)
Vegetables and Vegetable Products
Ketchup
6 tbsp (102g)
Frozen green beans
2 2/3 cup (323g)
Red onion
3/4 medium (2-1/2" dia) (83g)
Cucumber
3 cucumber (8-1/4") (903g)
Bell pepper
1 small (74g)
Onion
1/2 medium (2-1/2" dia) (55g)
Tomatoes
3 1/3 medium whole (2-3/5" dia) (410g)
Fresh spinach
2 oz (57g)
Artichokes, canned
1/4 can, drained (60g)
Baby carrots
56 medium (560g)
Fresh ginger
1 inch (2.5cm) cube (5g)
Other
Meatless chik'n tenders
24 pieces (612g)
Tzatziki
1/2 cup(s) (112g)
Sub roll(s)
2 roll(s) (170g)
Protein greek yogurt, flavored
1 container (150g)
Nutritional yeast
1/2 tbsp (2g)
Skewer(s)
6 skewer(s) (6g)
Vegan chik'n strips
1/2 lbs (227g)
Sesame oil
1 tbsp (15mL)
Vegan sausage
4 sausage (400g)
Guacamole, store-bought
6 tbsp (93g)
Beverages
Water
36 cup(s) (8572mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Almond milk, unsweetened
3/4 cup(s) (180mL)
Fats and Oils
Olive oil
2 oz (65mL)
Oil
3 1/4 oz (98mL)
Balsamic vinaigrette
5 tsp (24mL)
Spices and Herbs
Salt
2 1/2 g (3g)
Black pepper
2 dash (0g)
Red wine vinegar
1 tbsp (15mL)
Dried dill weed
1 tbsp (3g)
Fresh basil
5 tsp, chopped (4g)
Legumes and Legume Products
Tempeh
2 1/4 lbs (1021g)
Lentils, raw
56 tsp (224g)
Soy sauce
1 tsp (5mL)
Peanut butter
2 1/4 oz (64g)
Hummus
14 tbsp (210g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/2 cup (120mL)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Sweets
Frozen yogurt
2 1/3 cup (406g)
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)
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)
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
628cal, 52p, 23c, 29f (per meal)
1 lbs (454g)
2 tbsp (30mL)
1/2 cup(s) (112g)
1/2 cup (120mL)
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)
4 tsp (20mL)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
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.
lunch 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 Greek cucumber salad
211cal, 13p, 14c, 11f (per meal)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
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.
breakfast prep - 3 days
1. Healthy Cereal
201cal, 7p, 9c, 13f (per meal)
3/4 cup(s) (180mL)
1 1/2 tbsp (21g)
3 tbsp, slivered (20g)
3/4 medium (7" to 7-7/8" long) (89g)
1/4 cup (33g)
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.)
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 oz (28g)
2 slice(s) (64g)
2 oz (57g)
1/4 can, drained (60g)
1 tsp (5mL)
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)
1/2 tbsp (2g)
1 tsp (5mL)
1/2 tbsp (8mL)
2 tbsp (32g)
4 oz (113g)
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, chopped (4g)
5 tsp (25mL)
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.
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)
6 skewer(s) (6g)
1 inch (2.5cm) cube (5g)
1/2 lbs (227g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
2 tbsp (32g)
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)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3/4 tbsp (11mL)
3/4 cup (210g)
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. 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.
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.