2800 calorie vegetarian meal plan
In just a few clicks, generate your own 2800 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 (2800cal, 185g protein, 240g net carbs, 101g fat, 49g fiber per day) cannot be customized.
Day 1
2825cal, 180g protein, 229g net carbs, 114g fat, 40g fiber
1 serving(s) (320cal, 15p, 4c, 24f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 1/2 serving(s) (539cal, 27p, 60c, 15f)
2 container (261cal, 28p, 26c, 5f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2775cal, 191g protein, 181g net carbs, 128g fat, 37g fiber
1 serving(s) (320cal, 15p, 4c, 24f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 can(s) (494cal, 36p, 46c, 14f)
2 serving(s) (436cal, 15p, 13c, 33f)
14 tender(s) (800cal, 57p, 72c, 32f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2875cal, 198g protein, 227g net carbs, 115g fat, 37g fiber
1 serving(s) (366cal, 22p, 24c, 19f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 can(s) (494cal, 36p, 46c, 14f)
2 serving(s) (436cal, 15p, 13c, 33f)
1 rice cake(s) (202cal, 4p, 32c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (359cal, 27p, 16c, 18f)
1/4 cup (183cal, 2p, 1c, 18f)
2 container(s) (362cal, 17p, 63c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2950cal, 189g protein, 289g net carbs, 91g fat, 54g fiber
1 serving(s) (366cal, 22p, 24c, 19f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 serving(s) (644cal, 38p, 50c, 21f)
3 banana(s) (350cal, 4p, 72c, 1f)
1 rice cake(s) (202cal, 4p, 32c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (359cal, 27p, 16c, 18f)
1/4 cup (183cal, 2p, 1c, 18f)
2 container(s) (362cal, 17p, 63c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2775cal, 176g protein, 228g net carbs, 102g fat, 60g fiber
3 mini muffin(s) (183cal, 14p, 1c, 14f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 wrap(s) (469cal, 25p, 49c, 14f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1 rice cake(s) (202cal, 4p, 32c, 5f)
1 container (131cal, 14p, 13c, 3f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2700cal, 180g protein, 264g net carbs, 78g fat, 56g fiber
3 mini muffin(s) (183cal, 14p, 1c, 14f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/2 serving(s) (812cal, 39p, 92c, 23f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/4 serving(s) (239cal, 18p, 29c, 5f)
1 1/2 serving(s) (691cal, 30p, 89c, 16f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2700cal, 180g protein, 264g net carbs, 78g fat, 56g fiber
3 mini muffin(s) (183cal, 14p, 1c, 14f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/2 serving(s) (812cal, 39p, 92c, 23f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/4 serving(s) (239cal, 18p, 29c, 5f)
1 1/2 serving(s) (691cal, 30p, 89c, 16f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (64 items)
Fats and Oils
Oil
2 oz (57mL)
Salad dressing
5 tbsp (75mL)
Olive oil
3 tbsp (46mL)
Balsamic vinaigrette
2 tbsp (30mL)
Soups, Sauces, and Gravies
Barbecue sauce
6 tbsp (105g)
Vegetable broth
9 cup(s) (mL)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Salsa
2 tbsp (36g)
Fruits and Fruit Juices
Canned pineapple
2 cup, chunks (385g)
Avocados
2 avocado(s) (402g)
Clementines
8 fruit (592g)
Lemon juice
2 fl oz (55mL)
Banana
9 medium (7" to 7-7/8" long) (1062g)
Legumes and Legume Products
Firm tofu
3/4 lbs (340g)
Lentils, raw
3 cup (552g)
Peanut butter
2/3 cup (168g)
Chickpeas, canned
2 3/4 can (1232g)
Vegetables and Vegetable Products
Broccoli
1 1/2 cup chopped (137g)
Onion
2 1/2 medium (2-1/2" dia) (276g)
Bell pepper
1/3 large (56g)
Garlic
5 1/2 clove(s) (17g)
Shallots
3/4 shallot (85g)
Mushrooms
6 oz (170g)
Ketchup
1/4 cup (60g)
Raw celery
5/6 bunch (414g)
Fresh spinach
8 cup(s) (236g)
Tomatoes
4 medium whole (2-3/5" dia) (495g)
Carrots
12 medium (732g)
Kale leaves
2 1/2 cup, chopped (100g)
Fresh parsley
5 sprigs (5g)
Canned crushed tomatoes
3/4 can (304g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Nut and Seed Products
Pecans
3/4 cup, halves (74g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Roasted cashews
1/2 cup, halves and whole (77g)
Sunflower kernels
2 oz (62g)
Coconut flakes
2 1/2 tbsp (13g)
Coconut milk, canned
6 tbsp (91mL)
Dairy and Egg Products
Eggs
14 3/4 medium (649g)
Cheese
4 tbsp, shredded (28g)
Lowfat flavored yogurt
4 container (6 oz) (680g)
Nonfat greek yogurt, plain
1 container (163g)
Goat cheese
1/4 cup (63g)
Lowfat greek yogurt
1 1/4 cup (350g)
Fresh mozzarella cheese
3 oz (85g)
Spices and Herbs
Salt
1/4 oz (6g)
Black pepper
1 g (1g)
Curry powder
1 tsp (2g)
Ground ginger
1 dash (0g)
Cinnamon
1 dash (0g)
Ground cumin
3 1/2 g (3g)
Oregano, dried
1/4 tbsp, leaves (1g)
Basil, dried
1/4 tbsp, leaves (1g)
Fresh basil
1/2 cup leaves, whole (12g)
Beverages
Water
1 1/2 gallon (5645mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Other
Cottage cheese & fruit cup
5 container (850g)
Mixed greens
2 1/4 package (5.5 oz) (347g)
Meatless chik'n tenders
14 pieces (357g)
Nutritional yeast
2 tsp (3g)
Snacks
Rice cakes, any flavor
3 oz (86g)
Baked Products
Flour tortillas
3 tortilla (approx 7-8" dia) (145g)
Cereal Grains and Pasta
Seitan
6 oz (170g)
Sweets
Honey
1 1/4 tbsp (26g)
dinner prep - 1 days
1. Bbq tofu & pineapple bowl
780 cals, 32p, 93c, 27f (per meal)
3/4 tbsp (11mL)
6 tbsp (105g)
1 1/2 cup, chunks (272g)
3/4 lbs (340g)
1 1/2 cup chopped (137g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
breakfast prep - 2 days
1. Hardboiled egg and avocado bowl
320 cals, 15p, 4c, 24f (per meal)
4 large (200g)
1 avocado(s) (201g)
2 tbsp chopped (20g)
2 tbsp, diced (19g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small sauce pan and cover with water.
2
Bring water to boil. Once it begins to boil, cover the pan, and turn off the heat. Let the eggs sit for 8-10 mins.
3
While the eggs cook, chop the pepper, onion, and avocado.
4
Transfer eggs to an ice bath for a couple of minutes.
5
Peel the eggs and chop them into bite-sized pieces.
6
Combine the eggs with all of the other ingredients and stir.
7
Serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
lunch prep - 1 days
1. Lemony lentil & mushroom salad
540 cals, 27p, 60c, 15f (per meal)
1 1/2 cup (45g)
1 1/2 tbsp (23mL)
1 1/2 clove(s) (5g)
3/4 shallot (85g)
1 tbsp (15mL)
6 oz (170g)
1 cup(s) (mL)
6 tbsp (72g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add lentils and broth to a saucepan over medium heat. Cover and cook for 15-25 minutes or until soft. If there is excess liquid, drain, then set aside to cool.
2
Meanwhile, in a skillet over medium heat, add the oil, shallot, and garlic and cook 1-2 minutes until fragrant.
3
Add the mushrooms to the skillet and cook for 5-7 minutes until mushrooms are softened.
4
Turn off the heat and add the lemon juice and a hefty pinch of salt and pepper. Set aside to cool.
5
Once everything has cooled down, mix lentils in with the mushroom mixture and serve over a bed of greens.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (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.
snack prep - 2 days
1. Rice cake
105 cals, 2p, 21c, 1f (per meal)
3 cake (27g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Crispy chik'n tenders
800 cals, 57p, 72c, 32f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
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 - 2 days
1. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Celery and peanut butter
435 cals, 15p, 13c, 33f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
breakfast prep - 2 days
1. Breakfast burrito with spinach & salsa
365 cals, 22p, 24c, 19f (per meal)
2 extra large (112g)
1/4 cup(s) (8g)
1 tortilla (48g)
2 tbsp, shredded (14g)
1 dash (0g)
1 dash (0g)
1 tbsp (18g)
1
Lightly beat eggs.
2
Grease a skillet with cooking spray and set it over medium heat.
3
When heated, add the eggs and spinach.
4
Stir while cooking for about 2 minutes, until spinach is wilted and eggs are cooked.
5
Remove from stove and stir in salsa, salt, and pepper.
6
Microwave tortilla for about 10 seconds to soften and warm it.
7
Spread cheese in the center of the tortilla and put egg mixture on top.
8
Fold into a burrito by folding the sides of the wrap and tightly rolling up from the bottom.
9
Serve.
dinner prep - 2 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Lowfat yogurt
360 cals, 17p, 63c, 5f (per meal)
2 container (6 oz) (340g)
snack prep - 3 days
1. Banana peanut butter rice cake
200 cals, 4p, 32c, 5f (per meal)
1 cake (9g)
1/2 tbsp (8g)
1 medium (7" to 7-7/8" long) (118g)
1
Top the rice cake with peanut butter and banana slices.
2
After slicing the banana, if there is still some banana left, just eat it on the side.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 1 days
1. Curried chickpea salad
645 cals, 38p, 50c, 21f (per meal)
2 oz (57g)
2 tbsp (24g)
2 stalk, small (5" long) (34g)
1 tsp (2g)
4 tbsp (70g)
2 tbsp (30mL)
1 can (448g)
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
breakfast prep - 3 days
1. Goat cheese & tomato mini egg muffin
185 cals, 14p, 1c, 14f (per meal)
4 1/2 slice(s), thin/small (68g)
1/4 cup (63g)
4 1/2 large (225g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
3. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
10 1/2 medium (641g)
Recipe has been scaled from original by 10.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Chickpea & kale soup
680 cals, 34p, 70c, 18f (per meal)
1 1/4 tsp (6mL)
2 1/2 clove(s) (8g)
5 cup(s) (mL)
2 1/2 cup, chopped (100g)
1 1/4 can (560g)
Recipe has been scaled from original by 1.25x. 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. Moroccan chickpea wrap
470 cals, 25p, 49c, 14f (per meal)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
5 sprigs (5g)
4 dash (1g)
1/3 cup (93g)
1/8 small (9g)
1/2 small (37g)
1/2 can (224g)
1 tortilla (approx 7-8" dia) (49g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350F (180C) and line a baking sheet with parchment paper.
2
Toss chickpeas with oil, spread evenly on the baking sheet and roast for 15 minutes.
3
Add sliced onions and pepper to the baking sheet and continue roasting for 15 more minutes.
4
Once slightly cooled, sprinkle with cumin, ginger, cinnamon, and salt/pepper to taste.
5
Assemble wrap by spreading the greek yogurt on the tortilla and adding the chickpeas, pepper, onion, and parsley. Serve.
3. Rice cakes with peanut butter
120 cals, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
snack prep - 2 days
1. Tropical greek yogurt parfait
240 cals, 18p, 29c, 5f (per meal)
10 tbsp (175g)
5 tbsp, chunks (57g)
1 1/4 tbsp (7g)
2 tsp (13g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Mix yogurt and honey.
2
You can layer the pineapple and coconut with the yogurt, or mix all together.
lunch prep - 2 days
1. Lentil Soup
810 cals, 40p, 92c, 23f (per meal)
3/4 medium (2-1/2" dia) (83g)
1 1/2 medium (92g)
1 1/2 stalk, medium (7-1/2" - 8" long) (60g)
1 1/2 clove(s) (5g)
1/4 tbsp, leaves (1g)
3/4 can (304g)
1 1/2 cup (288g)
6 cup(s) (1422mL)
3/8 cup(s) (11g)
1/4 tbsp (5g)
3 dash, ground (1g)
3 tbsp (45mL)
1/4 tbsp, leaves (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, oregano, and basil; cook for 2 minutes.
2
Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Season to taste with salt and pepper.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Creamy lentils and sweet potato
690 cals, 30p, 89c, 16f (per meal)
1 cup (192g)
1 1/2 sweetpotato, 5" long (315g)
3 cup(s) (mL)
3 cup(s) (90g)
1 1/2 medium (2-1/2" dia) (165g)
6 tbsp (90mL)
3/4 tbsp (11mL)
1 tsp (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a soup pan, heat oil over medium heat and add diced onion. Saute for about 5 minutes, until browned and soft.
2
Add sweet potato, lentils, cumin, and broth. Add salt and pepper to taste. Cover and let simmer for about 20 minutes.
3
Once the lentils and sweet potato are soft, add in spinach and coconut milk to the pot and stir. Let simmer for another few minutes, uncovered.
4
Serve.
2. Caprese salad
215 cals, 12p, 7c, 14f (per meal)
2 tbsp (30mL)
1/2 cup leaves, whole (12g)
1 cup cherry tomatoes (149g)
1 package (5.5 oz) (155g)
3 oz (85g)
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.