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 (2800cals, 194g protein, 236g net carbs, 99g fat 48g fiber per day) cannot be customized.
Day 1
2800cals, 216g protein, 260g net carbs, 83g fat 38g fiber per day
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1 2/3 cup(s) (87cal, 2p, 14c, 1f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
1 cup(s) (149cal, 8p, 12c, 8f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 serving(s) (82cal, 3p, 4c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2800cals, 216g protein, 260g net carbs, 83g fat 38g fiber per day
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1 2/3 cup(s) (87cal, 2p, 14c, 1f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
1 cup(s) (149cal, 8p, 12c, 8f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 serving(s) (82cal, 3p, 4c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2825cals, 181g protein, 258g net carbs, 95g fat 53g fiber per day
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1 2/3 cup(s) (87cal, 2p, 14c, 1f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
2 container (261cal, 28p, 26c, 5f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2800cals, 186g protein, 262g net carbs, 88g fat 52g fiber per day
1 container(s) (206cal, 17p, 18c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (114cal, 0p, 25c, 0f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
2 container (261cal, 28p, 26c, 5f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2825cals, 185g protein, 175g net carbs, 132g fat 53g fiber per day
1 container(s) (206cal, 17p, 18c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 serving(s) (114cal, 0p, 25c, 0f)
4 taco(s) (700cal, 30p, 8c, 58f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 serving(s) (385cal, 18p, 47c, 8f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
2 cup(s) (298cal, 15p, 23c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2800cals, 182g protein, 157g net carbs, 138g fat 50g fiber per day
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
4 taco(s) (700cal, 30p, 8c, 58f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 slice(s) (146cal, 7p, 15c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2750cals, 190g protein, 279g net carbs, 77g fat 48g fiber per day
3 1/2 serving(s) (287cal, 10p, 24c, 11f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 can(s) (421cal, 9p, 84c, 3f)
3 container(s) (465cal, 37p, 49c, 12f)
1 slice(s) (146cal, 7p, 15c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (53 items)
Dairy and Egg Products
Butter
2 tbsp (27g)
Eggs
3 large (150g)
Whole milk
6 cup(s) (1440mL)
Plain lowfat yogurt
2 1/2 cup (613g)
Lowfat flavored greek yogurt
5 (5.3 oz ea) container(s) (750g)
Cheddar cheese
2 cup, shredded (226g)
Baked Products
Bread
8 slice (256g)
Bagel
1 1/2 medium bagel (3-1/2" to 4" dia) (158g)
Legumes and Legume Products
Tempeh
6 oz (170g)
Kidney beans
1 can (448g)
Chickpeas, canned
1 1/2 can (672g)
Roasted peanuts
3/4 cup (110g)
White beans, canned
1/2 can(s) (220g)
Hummus
1 1/3 cup (285g)
Spices and Herbs
Onion powder
1 1/2 dash (0g)
Ground cumin
1 1/2 dash (0g)
Salt
1 dash (0g)
Black pepper
1 dash (0g)
Fats and Oils
Oil
1/2 oz (18mL)
Olive oil
2 tsp (10mL)
Balsamic vinaigrette
1 1/2 tbsp (23mL)
Salad dressing
1/4 cup (68mL)
Fruits and Fruit Juices
Avocados
3/4 avocado(s) (151g)
Strawberries
5 cup, whole (720g)
Raspberries
9 3/4 oz (276g)
Applesauce
4 to-go container (~4 oz) (488g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (699g)
Vegetable broth
6 1/4 cup(s) (mL)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Cereal Grains and Pasta
Uncooked dry pasta
3/4 lbs (342g)
Long-grain white rice
1 cup (185g)
Beverages
Water
18 1/4 cup(s) (4325mL)
Protein powder
1 1/4 lbs (554g)
Vegetables and Vegetable Products
Frozen sugar snap peas
1 1/3 cup (192g)
Garlic
7 clove(s) (21g)
Onion
1 medium (2-1/2" dia) (110g)
Red bell pepper
1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (60g)
Kale leaves
3 cup, chopped (120g)
Raw celery
1/2 stalk, medium (7-1/2" - 8" long) (20g)
Carrots
1 large (72g)
Edamame, frozen, shelled
3/4 cup (89g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Baby carrots
56 medium (560g)
Other
Vegan sausage
6 sausage (600g)
Cottage cheese & fruit cup
6 container (1020g)
Cacao nibs
2 tsp (7g)
Guacamole, store-bought
1 cup (247g)
Mixed greens
6 cup (180g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
1 tbsp (4g)
Sub roll(s)
3 roll(s) (255g)
Nut and Seed Products
Coconut milk, canned
3/4 cup (180mL)
Almonds
1 cup, whole (161g)
snack prep - 3 days
1. Toast with butter
227cal, 8p, 24c, 10f (per meal)
2. Boiled eggs
69cal, 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 - 3 days
1. Tempeh bacon & avocado bagel sandwich
349cal, 19p, 32c, 13f (per meal)
6 oz (170g)
1 1/2 dash (0g)
1/4 tbsp (4mL)
1 1/2 dash (0g)
3/4 avocado(s) (151g)
1 1/2 medium bagel (3-1/2" to 4" dia) (158g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Toast bagel (optional).
2
Coat tempeh with oil and evenly coat with the spices and a dash of salt. Fry in a skillet for a few minutes until golden.
3
Layer avocado and tempeh onto the bagel and serve.
lunch prep - 2 days
1. Pasta with store-bought sauce
766cal, 26p, 142c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 2 days
1. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Olive oil drizzled sugar snap peas
82cal, 3p, 4c, 5f (per meal)
2 tsp (10mL)
1 1/3 cup (192g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Belizean rice & beans
724cal, 21p, 103c, 20f (per meal)
3 clove(s) (9g)
1/2 medium (2-1/2" dia) (55g)
1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (60g)
1 cup (185g)
3/4 cup(s) (178mL)
3/4 cup (180mL)
1 can (448g)
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
dinner prep - 2 days
1. Chickpea & kale soup
409cal, 20p, 42c, 11f (per meal)
1/2 tbsp (8mL)
3 clove(s) (9g)
6 cup(s) (mL)
3 cup, chopped (120g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. 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.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
2. Raspberries
72cal, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 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.
2. Applesauce
114cal, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
lunch prep - 2 days
1. Cheese and guac tacos
700cal, 30p, 8c, 58f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
dinner prep - 1 days
1. White bean cassoulet
385cal, 18p, 47c, 8f (per meal)
1 clove(s) (3g)
1/2 tbsp (8mL)
1/4 cup(s) (mL)
1/2 can(s) (220g)
1/2 medium (2-1/2" dia) (55g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1 large (72g)
Recipe has been scaled from original by 0.5x. 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.
3. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and 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.
dinner prep - 2 days
1. Vegan meatball sub
702cal, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
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.
lunch prep - 1 days
1. Tomato soup
421cal, 9p, 84c, 3f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Lowfat Greek yogurt
465cal, 37p, 49c, 12f (per meal)
3 (5.3 oz ea) container(s) (450g)