7-day meal plan with recipes and a grocery list
2900 calorie high protein vegetarian meal plan
2925calories
248gprotein
228gnet carbs
83gfat
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 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.Day 1
2950cals, 269g protein, 244g net carbs, 80g fat 43g fiber per day
Breakfast
Double chocolate protein shake
1 1/2 serving(s) · 206cal, 42p, 4c, 1f
Lowfat yogurt
1 container(s) · 181cal, 8p, 32c, 2f
Lunch
Tempeh bacon & avocado bagel sandwich
1 bagel(s) · 698cal, 37p, 63c, 25f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Snacks
Small toasted bagel with butter
1 bagel(s) · 241cal, 7p, 35c, 7f
Carrot sticks
2 carrot(s) · 54cal, 1p, 8c, 0f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 2
2950cals, 269g protein, 244g net carbs, 80g fat 43g fiber per day
Breakfast
Double chocolate protein shake
1 1/2 serving(s) · 206cal, 42p, 4c, 1f
Lowfat yogurt
1 container(s) · 181cal, 8p, 32c, 2f
Lunch
Tempeh bacon & avocado bagel sandwich
1 bagel(s) · 698cal, 37p, 63c, 25f
Milk
1 cup(s) · 149cal, 8p, 12c, 8f
Snacks
Small toasted bagel with butter
1 bagel(s) · 241cal, 7p, 35c, 7f
Carrot sticks
2 carrot(s) · 54cal, 1p, 8c, 0f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 3
2950cals, 245g protein, 262g net carbs, 77g fat 59g fiber per day
Breakfast
English bubble & squeak
2 patties · 215cal, 8p, 28c, 5f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Vegan breakfast sausage patties
2 patties · 166cal, 18p, 6c, 6f
Lunch
Crispy chik'n tenders
11 tender(s) · 628cal, 45p, 57c, 25f
Grapes
2 1/2 serving(s) · 145cal, 2p, 23c, 1f
Snacks
Small toasted bagel with butter
1 bagel(s) · 241cal, 7p, 35c, 7f
Carrot sticks
2 carrot(s) · 54cal, 1p, 8c, 0f
Nectarine
1 nectarine(s) · 70cal, 2p, 13c, 1f
Dinner
Chickpea & kale soup
2 serving(s) · 546cal, 27p, 56c, 14f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Roasted peanuts
1/6 cup(s) · 153cal, 6p, 3c, 12f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 4
2850cals, 245g protein, 239g net carbs, 79g fat 53g fiber per day
Breakfast
English bubble & squeak
2 patties · 215cal, 8p, 28c, 5f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Vegan breakfast sausage patties
2 patties · 166cal, 18p, 6c, 6f
Lunch
Crispy chik'n tenders
11 tender(s) · 628cal, 45p, 57c, 25f
Grapes
2 1/2 serving(s) · 145cal, 2p, 23c, 1f
Snacks
Medium toasted bagel with cream cheese
1/2 bagel(s) · 195cal, 6p, 27c, 6f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Dinner
Chickpea & kale soup
2 serving(s) · 546cal, 27p, 56c, 14f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Roasted peanuts
1/6 cup(s) · 153cal, 6p, 3c, 12f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 5
2975cals, 249g protein, 199g net carbs, 95g fat 81g fiber per day
Breakfast
Protein shake (milk)
1 serving(s) · 258cal, 32p, 13c, 8f
Apple & peanut butter
1/2 apple(s) · 155cal, 4p, 13c, 8f
Lunch
Tofu palak curry
1 1/2 serving(s) · 757cal, 34p, 27c, 53f
Lentils
1 serving(s) · 174cal, 12p, 25c, 1f
Snacks
Medium toasted bagel with cream cheese
1/2 bagel(s) · 195cal, 6p, 27c, 6f
Milk
1/2 cup(s) · 75cal, 4p, 6c, 4f
Dinner
Black bean and salsa soup
2 serving(s) · 772cal, 44p, 77c, 10f
Simple salad with tomatoes and carrots
1 serving(s) · 98cal, 4p, 7c, 3f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 6
2850cals, 235g protein, 198g net carbs, 74g fat 113g fiber per day
Breakfast
Protein shake (milk)
1 serving(s) · 258cal, 32p, 13c, 8f
Apple & peanut butter
1/2 apple(s) · 155cal, 4p, 13c, 8f
Lunch
Black bean & sweet potato stew
1 1/2 serving(s) · 622cal, 31p, 69c, 9f
Roasted peanuts
1/4 cup(s) · 230cal, 9p, 5c, 18f
Dinner
Black bean and salsa soup
2 serving(s) · 772cal, 44p, 77c, 10f
Simple salad with tomatoes and carrots
1 serving(s) · 98cal, 4p, 7c, 3f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Day 7
2875cals, 225g protein, 208g net carbs, 100g fat 63g fiber per day
Breakfast
Protein shake (milk)
1 serving(s) · 258cal, 32p, 13c, 8f
Apple & peanut butter
1/2 apple(s) · 155cal, 4p, 13c, 8f
Lunch
Black bean & sweet potato stew
1 1/2 serving(s) · 622cal, 31p, 69c, 9f
Roasted peanuts
1/4 cup(s) · 230cal, 9p, 5c, 18f
Dinner
Spinach parmesan pasta
3/4 serving(s) · 548cal, 20p, 67c, 20f
Milk
2 1/3 cup(s) · 348cal, 18p, 27c, 18f
Protein Supplement
Protein shake
4 1/2 scoop · 491cal, 109p, 4c, 2f
Grocery List (55 items)
Dairy and Egg Products
Whole milk
8 1/3 cup(s)
Butter
2 1/2 tbsp
Lowfat flavored yogurt
2 container (6 oz)
Nonfat greek yogurt, plain
10 tbsp
Cream cheese
2 tbsp
Sour cream
6 tbsp
Parmesan cheese
3 tbsp
Baked Products
Bagel
5 medium bagel (3-1/2" to 4" dia)
Spices and Herbs
Ground cumin
1 tbsp
Onion powder
2 dash
Lemon pepper
1 tsp
Salt
4 dash
Curry powder
1 tbsp
Black pepper
1/4 tbsp, ground
41 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 2 days
1. Tempeh bacon & avocado bagel sandwich
698cal, 37p, 63c, 25f (per meal)
2 medium bagel (3-1/2" to 4" dia) (210g)
2 dash (1g)
1 tsp (5mL)
2 dash (1g)
1 avocado(s) (201g)
1/2 lbs (227g)
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
491cal, 109p, 4c, 2f (per meal)
snack prep - 3 days
1. Small toasted bagel with butter
241cal, 7p, 35c, 7f (per meal)
2. Carrot sticks
54cal, 1p, 8c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Nectarine
70cal, 2p, 13c, 1f (per meal)
3 medium (2-1/2" dia) (426g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
breakfast prep - 2 days
1. Double chocolate protein shake
206cal, 42p, 4c, 1f (per meal)
1 1/2 cup(s) (356mL)
1/2 tbsp (3g)
3 tbsp (53g)
1 1/2 scoop (1/3 cup ea) (47g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
dinner prep - 2 days
1. Lemon pepper tofu
504cal, 31p, 23c, 32f (per meal)
4 tbsp (32g)
2 tbsp (30mL)
1 tsp (2g)
2 small (116g)
1 3/4 lbs (794g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (220°C).
2
Combine tofu, oil, cornstarch, lemon zest, lemon pepper, and some salt on a lined baking sheet. Toss until tofu is evenly coated.
3
Bake 20-25 minutes until tofu is golden and crispy. Serve.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
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.
breakfast prep - 2 days
1. English bubble & squeak
215cal, 8p, 28c, 5f (per meal)
2 tsp (10mL)
4 tbsp (70g)
2 cup, shredded (100g)
4 small (1-3/4" to 2-1/4" dia.) (368g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add potatoes to a pot, cover with water, and boil for 10-15 minutes until fork-tender. Drain and mash the potatoes with a fork. Season with salt and pepper.
2
In a large bowl, mix the mash potatoes and brussels sprouts. Season generously with salt and pepper.
3
Form into patties (use number of patties listed in recipe details).
4
Heat oil in a skillet over medium heat. Press patties into the oil and leave undisturbed until browned on one slide, about 2-3 minutes. Flip and cook the other side.
5
Serve with a dollop of Greek yogurt.
3. Vegan breakfast sausage patties
166cal, 18p, 6c, 6f (per meal)
4 patties (152g)
1
Cook patties according to package instructions. Serve.
lunch prep - 2 days
1. Crispy chik'n tenders
628cal, 45p, 57c, 25f (per meal)
Recipe has been scaled from original by 2.75x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
dinner prep - 2 days
1. Chickpea & kale soup
546cal, 27p, 56c, 14f (per meal)
8 cup(s) (mL)
2 tsp (10mL)
4 clove(s) (12g)
2 can(s) (896g)
4 cup, chopped (160g)
Recipe has been scaled from original by 2x. 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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
snack prep - 2 days
1. Medium toasted bagel with cream cheese
195cal, 7p, 28c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bagel to desired toastiness.
2
Spread the cream cheese.
3
Enjoy.
lunch prep - 1 days
1. Tofu palak curry
757cal, 34p, 27c, 53f (per meal)
1 tbsp (6g)
1 1/2 tbsp (24g)
1/2 cup (120mL)
6 oz (170g)
1 tbsp (15mL)
3/8 cup(s) (89mL)
1 1/2 tbsp (23mL)
1 1/2 clove(s) (5g)
3/4 medium (2-1/2" dia) (83g)
1 1/2 pepper(s) (21g)
1 1/2 inch (2.5cm) cube (8g)
2/3 lbs (298g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
On a baking sheet, add tofu, just half of the curry powder, just half of the oil, and some salt and pepper. Toss until evenly coated. Bake 15-20 minutes until golden. Transfer to a plate and set aside.
3
Heat remaining half of the oil in a saucepan over medium heat. Add the onion, ginger, jalapeno, and garlic and cook until softened, 3-5 minutes.
4
Stir in tomato paste and the remaining half of the curry powder. Cook until fragrant, about 1 minute.
5
To the saucepan add the coconut milk, water, and some salt and pepper. Bring to a boil. Add in spinach and stir. Reduce heat to low and cover. Cook until spinach wilts, about 3-5 minutes.
6
Transfer palak sauce to a blender. Add lemon juice and some salt and pulse until partially smooth, about 3-5 pulses.
7
Serve tofu with palak sauce.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Black bean and salsa soup
772cal, 44p, 77c, 10f (per meal)
2 1/4 cup(s) (mL)
3 can(s) (1317g)
1/2 tbsp (3g)
6 tbsp (72g)
1 1/2 cup (390g)
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Simple salad with tomatoes and carrots
98cal, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 hearts (500g)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 3 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Apple & peanut butter
155cal, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
snack prep - 2 days
1. Avocado
176cal, 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.
2. Carrot sticks
54cal, 1p, 8c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Black bean & sweet potato stew
622cal, 31p, 69c, 9f (per meal)
3 cup(s) (711mL)
1/2 tbsp (3g)
1 tbsp (15mL)
1 1/2 cup, chopped (60g)
1 tbsp (15mL)
2 tbsp (32g)
2 can(s) (878g)
1 sweetpotato, 5" long (210g)
1 small (70g)
2 clove(s) (6g)
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
dinner prep - 1 days
1. Spinach parmesan pasta
548cal, 20p, 67c, 20f (per meal)
3 oz (86g)
1 tbsp (16g)
3/8 10oz package (107g)
3 tbsp (19g)
1 1/2 dash (1g)
1/4 tbsp, ground (2g)
1/8 cup(s) (30mL)
3/4 clove(s) (2g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
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