2900 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 2900 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 (2875cal, 249g protein, 227g net carbs, 87g fat, 49g fiber per day) cannot be customized.
Day 1
2900cal, 246g protein, 212g net carbs, 100g fat, 41g fiber
1 1/2 serving(s) (284cal, 20p, 3c, 21f)
1 3/4 cup(s) (91cal, 2p, 14c, 1f)
2 egg(s) (159cal, 13p, 1c, 12f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 serving(s) (249cal, 3p, 36c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2900cal, 246g protein, 212g net carbs, 100g fat, 41g fiber
1 1/2 serving(s) (284cal, 20p, 3c, 21f)
1 3/4 cup(s) (91cal, 2p, 14c, 1f)
2 egg(s) (159cal, 13p, 1c, 12f)
1/2 serving(s) (171cal, 15p, 8c, 8f)
1/2 bell pepper(s) (60cal, 1p, 2c, 5f)
1 serving(s) (249cal, 3p, 36c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2925cal, 277g protein, 219g net carbs, 88g fat, 37g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 orange(s) (85cal, 1p, 16c, 0f)
6 oz (365cal, 45p, 20c, 11f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
1 serving(s) (61cal, 1p, 3c, 5f)
8 oz seitan (595cal, 64p, 38c, 20f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
2925cal, 277g protein, 219g net carbs, 88g fat, 37g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 orange(s) (85cal, 1p, 16c, 0f)
6 oz (365cal, 45p, 20c, 11f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
1 serving(s) (61cal, 1p, 3c, 5f)
8 oz seitan (595cal, 64p, 38c, 20f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
2850cal, 231g protein, 236g net carbs, 88g fat, 49g fiber
8 nuggets (441cal, 24p, 41c, 18f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3 1/2 serving(s) (568cal, 43p, 23c, 29f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2775cal, 229g protein, 220g net carbs, 85g fat, 54g fiber
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 bagel(s) (300cal, 7p, 50c, 7f)
1 carrot(s) (27cal, 1p, 4c, 0f)
3 1/2 serving(s) (568cal, 43p, 23c, 29f)
2 pita bread(s) (156cal, 6p, 28c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2925cal, 233g protein, 268g net carbs, 65g fat, 82g fiber
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 bagel(s) (300cal, 7p, 50c, 7f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 1/2 serving(s) (757cal, 49p, 91c, 6f)
1 serving(s) (98cal, 4p, 7c, 3f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (54 items)
Other
Vegan meatballs, frozen
16 meatball(s) (480g)
Nutritional yeast
4 tsp (5g)
Sub roll(s)
4 roll(s) (340g)
Teriyaki sauce
1/2 cup (120mL)
Vegan chik'n nuggets
8 nuggets (172g)
Mixed greens
2 cup (60g)
Lentil pasta
6 oz (170g)
Soups, Sauces, and Gravies
Pasta sauce
3/4 jar (24 oz) (512g)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Fruits and Fruit Juices
Blueberries
2 cup (296g)
Strawberries
3 1/2 cup, whole (504g)
Orange
10 orange (1540g)
Lemon juice
2 1/3 tbsp (35mL)
Beverages
Water
2 1/4 gallon (8794mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Spices and Herbs
Salt
1/2 oz (15g)
Black pepper
1 dash, ground (0g)
Balsamic vinegar
1 tbsp (15mL)
Rosemary, dried
1/4 tbsp (1g)
Apple cider vinegar
2 1/3 tbsp (35g)
Crushed red pepper
1/2 tsp (1g)
Curry powder
3/4 tbsp (5g)
Dairy and Egg Products
Eggs
28 medium (1236g)
Butter
1/2 stick (59g)
Whole milk
1 1/3 cup (319mL)
Vegetables and Vegetable Products
Kale leaves
1 1/3 lbs (600g)
Onion
2 tbsp, chopped (20g)
Garlic
3 1/2 clove(s) (11g)
Green pepper
1 tbsp, chopped (9g)
Bell pepper
1 large (164g)
Sweet potatoes
5 sweetpotato, 5" long (1050g)
Tomatoes
4 1/3 medium whole (2-3/5" dia) (536g)
Red bell pepper
2 1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (278g)
Carrots
5 medium (305g)
Ketchup
2 tbsp (34g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Romaine lettuce
1/2 hearts (250g)
Fats and Oils
Oil
3 oz (90mL)
Olive oil
1 1/2 oz (45mL)
Vegan mayonnaise
1/3 cup (70g)
Balsamic vinaigrette
2 tbsp (30mL)
Salad dressing
3/4 tbsp (11mL)
Cereal Grains and Pasta
Seitan
2 lbs (907g)
Snacks
Large granola bar
3 bar (111g)
Legumes and Legume Products
Lentils, raw
56 tsp (224g)
Hummus
1 cup (225g)
Soy sauce
2 1/3 tbsp (35mL)
Extra firm tofu
1 3/4 lbs (794g)
Baked Products
Bread
6 slice (192g)
Pita bread
4 pita, small (4" dia) (112g)
Bagel
2 small bagel (3" dia) (138g)
Nut and Seed Products
Sunflower kernels
2 2/3 oz (76g)
Sweets
Jelly
2 serving 1 tbsp (42g)
dinner prep - 2 days
1. Vegan meatball sub
935 cals, 56p, 108c, 24f (per meal)
8 meatball(s) (240g)
1/2 cup (130g)
2 tsp (3g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. 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. Blueberries
95 cals, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Kale & eggs
285 cals, 20p, 3c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
snack prep - 2 days
1. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. 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.
lunch prep - 2 days
1. Garlic pepper seitan
170 cals, 15p, 8c, 8f (per meal)
1 tbsp (15mL)
2 tbsp, chopped (20g)
1 1/4 clove(s) (4g)
1 tbsp, chopped (9g)
4 oz (113g)
1 dash, ground (0g)
1/2 tbsp (8mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Mashed sweet potatoes with butter
250 cals, 3p, 36c, 7f (per meal)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
3. Cooked peppers
60 cals, 1p, 2c, 5f (per meal)
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
330 cals, 24p, 10c, 20f (per meal)
1/4 cup (68mL)
1/2 tbsp (8mL)
3 dash (0g)
3/4 cup, chopped (135g)
3 extra large (168g)
1 1/2 cup, chopped (60g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
snack prep - 3 days
1. Kale chips
140 cals, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
dinner prep - 2 days
1. Teriyaki seitan wings
595 cals, 64p, 38c, 20f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and 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.
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Simple seitan
365 cals, 45p, 20c, 11f (per meal)
2. Sauteed Kale
60 cals, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
3. Mashed sweet potatoes with butter
375 cals, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
breakfast prep - 3 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
dinner prep - 2 days
1. Curried tofu salad
570 cals, 43p, 23c, 29f (per meal)
2 1/3 tbsp (35g)
1/3 cup (70g)
2 1/3 clove (7g)
2 1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (278g)
2 1/3 large (168g)
2 1/3 tbsp (35mL)
1/2 tsp (1g)
1 3/4 lbs (794g)
3/4 tbsp (5g)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Preheat an oven to 350°F (175°C). Place tofu on a lightly greased baking sheet.
2
Bake tofu in the preheated oven for 25 minutes, stirring halfway through the cooking time. Remove tofu from the oven and allow to cool.
3
Mix curry powder, lemon juice, vegan mayonnaise, apple cider vinegar, red pepper flakes, and soy sauce in a small bowl. Set aside. Combine tofu, carrots, red pepper, and garlic in a large bowl. Top with sauce and mix thoroughly. Serve immediately or chill for up to an hour before serving.
2. Pita bread
155 cals, 6p, 28c, 1f (per meal)
4 pita, small (4" dia) (112g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
lunch prep - 1 days
1. Chik'n nuggets
440 cals, 24p, 41c, 18f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
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. Small toasted bagel with butter and jelly
300 cals, 7p, 50c, 7f (per meal)
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Lentil pasta
755 cals, 49p, 91c, 6f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.