7-day meal plan with recipes and a grocery list
2800 calorie vegetarian meal plan
2800calories
194gprotein
236gnet carbs
99gfat
per day
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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 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
2800cals, 216g protein, 260g net carbs, 83g fat 38g fiber per day
Breakfast
Tempeh bacon & avocado bagel sandwich
1/2 bagel(s) · 349cal, 19p, 32c, 13f
Strawberries
1 2/3 cup(s) · 87cal, 2p, 14c, 1f
Lunch
Pasta with store-bought sauce
1 1/2 serving(s) · 766cal, 26p, 142c, 6f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Dinner
Vegan sausage
3 sausage(s) · 804cal, 84p, 32c, 36f
Olive oil drizzled sugar snap peas
1 serving(s) · 82cal, 3p, 4c, 5f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 2
2800cals, 216g protein, 260g net carbs, 83g fat 38g fiber per day
Breakfast
Tempeh bacon & avocado bagel sandwich
1/2 bagel(s) · 349cal, 19p, 32c, 13f
Strawberries
1 2/3 cup(s) · 87cal, 2p, 14c, 1f
Lunch
Pasta with store-bought sauce
1 1/2 serving(s) · 766cal, 26p, 142c, 6f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Dinner
Vegan sausage
3 sausage(s) · 804cal, 84p, 32c, 36f
Olive oil drizzled sugar snap peas
1 serving(s) · 82cal, 3p, 4c, 5f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 3
2825cals, 181g protein, 258g net carbs, 95g fat 53g fiber per day
Breakfast
Tempeh bacon & avocado bagel sandwich
1/2 bagel(s) · 349cal, 19p, 32c, 13f
Strawberries
1 2/3 cup(s) · 87cal, 2p, 14c, 1f
Lunch
Belizean rice & beans
2 serving(s) · 724cal, 21p, 103c, 20f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Dinner
Chickpea & kale soup
1 1/2 serving(s) · 409cal, 20p, 42c, 11f
Roasted almonds
1/3 cup(s) · 277cal, 10p, 4c, 22f
Cottage cheese & fruit cup
2 container · 261cal, 28p, 26c, 5f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 4
2800cals, 186g protein, 262g net carbs, 88g fat 52g fiber per day
Breakfast
Pumped up greek yogurt
1 container(s) · 206cal, 17p, 18c, 6f
Applesauce
2 serving(s) · 114cal, 0p, 25c, 0f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Lunch
Belizean rice & beans
2 serving(s) · 724cal, 21p, 103c, 20f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Dinner
Chickpea & kale soup
1 1/2 serving(s) · 409cal, 20p, 42c, 11f
Roasted almonds
1/3 cup(s) · 277cal, 10p, 4c, 22f
Cottage cheese & fruit cup
2 container · 261cal, 28p, 26c, 5f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 5
2825cals, 185g protein, 175g net carbs, 132g fat 53g fiber per day
Breakfast
Pumped up greek yogurt
1 container(s) · 206cal, 17p, 18c, 6f
Applesauce
2 serving(s) · 114cal, 0p, 25c, 0f
Roasted peanuts
1/8 cup(s) · 115cal, 4p, 2c, 9f
Lunch
Cheese and guac tacos
4 taco(s) · 700cal, 30p, 8c, 58f
Roasted almonds
1/4 cup(s) · 222cal, 8p, 3c, 18f
Dinner
White bean cassoulet
1 serving(s) · 385cal, 18p, 47c, 8f
Milk
2 cup(s) · 298cal, 15p, 23c, 16f
Edamame & beet salad
1 1/2 serving(s) · 257cal, 14p, 19c, 11f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 6
2800cals, 182g protein, 157g net carbs, 138g fat 50g fiber per day
Breakfast
Carrots and hummus
3 1/2 serving(s) · 287cal, 10p, 24c, 11f
Roasted peanuts
1/4 cup(s) · 230cal, 9p, 5c, 18f
Lunch
Cheese and guac tacos
4 taco(s) · 700cal, 30p, 8c, 58f
Roasted almonds
1/4 cup(s) · 222cal, 8p, 3c, 18f
Snacks
Hummus toast
1 slice(s) · 146cal, 7p, 15c, 5f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Dinner
Vegan meatball sub
1 1/2 sub(s) · 702cal, 42p, 81c, 18f
Simple mixed greens salad
1 1/2 serving(s) · 102cal, 2p, 6c, 7f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Day 7
2750cals, 190g protein, 279g net carbs, 77g fat 48g fiber per day
Breakfast
Carrots and hummus
3 1/2 serving(s) · 287cal, 10p, 24c, 11f
Roasted peanuts
1/4 cup(s) · 230cal, 9p, 5c, 18f
Lunch
Tomato soup
2 can(s) · 421cal, 9p, 84c, 3f
Lowfat Greek yogurt
3 container(s) · 465cal, 37p, 49c, 12f
Snacks
Hummus toast
1 slice(s) · 146cal, 7p, 15c, 5f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Dinner
Vegan meatball sub
1 1/2 sub(s) · 702cal, 42p, 81c, 18f
Simple mixed greens salad
1 1/2 serving(s) · 102cal, 2p, 6c, 7f
Protein Supplement
Protein shake
2 1/2 scoop · 273cal, 61p, 2c, 1f
Grocery List (53 items)
Fruits and Fruit Juices
Strawberries
5 cup, whole
Avocados
3/4 avocado(s)
Raspberries
9 3/4 oz
Applesauce
4 to-go container (~4 oz)
Baked Products
Bagel
1 1/2 medium bagel (3-1/2" to 4" dia)
Bread
8 slice
Spices and Herbs
Ground cumin
1 1/2 dash
Onion powder
1 1/2 dash
Black pepper
1 dash
Salt
1 dash
Fats and Oils
Oil
1/2 oz
Olive oil
2 tsp
Balsamic vinaigrette
1 1/2 tbsp
Salad dressing
1/4 cup
39 more items
Checks off as you shop and updates when you swap a meal.
Recipes
breakfast prep - 3 days
1. Tempeh bacon & avocado bagel sandwich
349cal, 19p, 32c, 13f (per meal)
1 1/2 medium bagel (3-1/2" to 4" dia) (158g)
1 1/2 dash (0g)
1/4 tbsp (4mL)
1 1/2 dash (0g)
3/4 avocado(s) (151g)
6 oz (170g)
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.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
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.
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)
1 dash (0g)
1 dash (0g)
1 1/3 cup (192g)
2 tsp (10mL)
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. 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.
dinner prep - 2 days
1. Chickpea & kale soup
409cal, 20p, 42c, 11f (per meal)
6 cup(s) (mL)
1/2 tbsp (8mL)
3 clove(s) (9g)
1 1/2 can(s) (672g)
3 cup, chopped (120g)
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.
lunch prep - 2 days
1. Belizean rice & beans
724cal, 21p, 103c, 20f (per meal)
3/4 cup (180mL)
1 can (448g)
3/4 cup(s) (178mL)
1 cup (185g)
3 clove(s) (9g)
1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (60g)
1/2 medium (2-1/2" dia) (55g)
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.
breakfast prep - 2 days
1. Pumped up greek yogurt
206cal, 17p, 18c, 6f (per meal)
1 (5.3 oz ea) container(s) (150g)
1 tbsp (6g)
8 raspberries (15g)
1 tsp (3g)
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
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.
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)
1/4 cup(s) (mL)
1/2 tbsp (8mL)
1 large (72g)
1 clove(s) (3g)
1/2 stalk, medium (7-1/2" - 8" long) (20g)
1/2 medium (2-1/2" dia) (55g)
1/2 can(s) (220g)
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)
1 1/2 cup (45g)
1 1/2 tbsp (23mL)
3/4 cup (89g)
3 beet(s) (150g)
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.
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.
dinner prep - 2 days
1. Vegan meatball sub
702cal, 42p, 81c, 18f (per meal)
1 1/2 roll(s) (128g)
1/2 tbsp (2g)
3/8 cup(s) (98g)
6 meatball(s) (180g)
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.
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 - 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)
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