2900 calorie vegetarian meal plan
In just a few clicks, generate your own 2900 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 (2875cal, 205g protein, 219g net carbs, 107g fat, 55g fiber per day) cannot be customized.
Day 1
2850cal, 201g protein, 152g net carbs, 129g fat, 68g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 1/2 serving(s) (757cal, 49p, 91c, 6f)
1 serving(s) (235cal, 3p, 7c, 18f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
2 1/2 serving(s) (649cal, 52p, 16c, 38f)
1/2 cup(s) (350cal, 8p, 3c, 33f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2900cal, 186g protein, 321g net carbs, 72g fat, 54g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 slice(s) (168cal, 5p, 13c, 9f)
2 serving(s) (728cal, 31p, 112c, 8f)
1 piece(s) (262cal, 9p, 43c, 5f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2900cal, 197g protein, 259g net carbs, 95g fat, 57g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (249cal, 3p, 36c, 7f)
2 tomato(es) (119cal, 2p, 5c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2900cal, 184g protein, 213g net carbs, 127g fat, 41g fiber
1 jar(s) (155cal, 13p, 3c, 10f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 sandwich(es) (495cal, 22p, 25c, 33f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 serving(s) (249cal, 3p, 36c, 7f)
2 tomato(es) (119cal, 2p, 5c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2850cal, 228g protein, 160g net carbs, 119g fat, 57g fiber
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1 pear(s) (113cal, 1p, 22c, 0f)
8 oz (590cal, 48p, 16c, 30f)
1 sweet potato (309cal, 3p, 36c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2825cal, 230g protein, 125g net carbs, 134g fat, 53g fiber
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
8 oz (590cal, 48p, 16c, 30f)
1 sweet potato (309cal, 3p, 36c, 14f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2900cal, 206g protein, 307g net carbs, 70g fat, 54g fiber
1 1/2 serving(s) (387cal, 48p, 19c, 13f)
1/2 cucumber (30cal, 2p, 5c, 0f)
1 1/2 serving(s) (805cal, 52p, 95c, 9f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
1 serving(s) (709cal, 23p, 94c, 23f)
3 roll (231cal, 8p, 40c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (66 items)
Fruits and Fruit Juices
Lemon juice
1 1/3 fl oz (36mL)
Avocados
2 avocado(s) (402g)
Lime juice
1 tbsp (15mL)
Pears
4 medium (712g)
Fruit juice
40 2/3 fl oz (1220mL)
Banana
2 medium (7" to 7-7/8" long) (236g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
2 1/2 tbsp (18g)
Walnuts
1/2 cup shelled (50 halves) (50g)
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Sunflower kernels
1/4 lbs (130g)
Dairy and Egg Products
Parmesan cheese
2 1/2 tbsp (13g)
Nonfat greek yogurt, plain
2 1/2 tbsp (44g)
Eggs
17 1/2 medium (776g)
Whole milk
10 cup (2400mL)
Butter
1/4 stick (32g)
Sliced cheese
2 slice (1 oz) (56g)
Spices and Herbs
Dijon mustard
2 1/2 tsp (13g)
Garlic powder
3 dash (1g)
Salt
1/2 tbsp (8g)
Black pepper
5 dash, ground (1g)
Ground cumin
1/4 tbsp (1g)
Chili powder
1 1/2 tbsp (12g)
Onion powder
2 dash (1g)
Vegetables and Vegetable Products
Broccoli
1 1/4 cup chopped (114g)
Romaine lettuce
5 cup shredded (235g)
Bell pepper
2 large (357g)
Onion
1 medium (2-1/2" dia) (113g)
Tomatoes
8 3/4 medium whole (2-3/5" dia) (1080g)
Fresh parsley
2 2/3 sprigs (3g)
Cucumber
2 cucumber (8-1/4") (552g)
Sweet potatoes
4 sweetpotato, 5" long (840g)
Cauliflower
3 head small (4" dia.) (795g)
Garlic
4 clove(s) (12g)
Green pepper
4 tbsp, chopped (37g)
Red bell pepper
4 tbsp, chopped (37g)
Mushrooms
1/2 cup, chopped (35g)
Fresh green beans
4 tbsp 1/2" pieces (25g)
Raw celery
4 tbsp chopped (25g)
Fresh spinach
1 cup(s) (30g)
Beverages
Water
20 1/2 cup(s) (4859mL)
Protein powder
22 scoop (1/3 cup ea) (682g)
Baked Products
Bread
4 slice (128g)
Naan bread
1 piece (90g)
Roll
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Fats and Oils
Oil
5 oz (148mL)
Olive oil
1/4 tbsp (4mL)
Legumes and Legume Products
Hummus
1/3 lbs (152g)
Chickpeas, canned
2/3 can (299g)
Tempeh
1 3/4 lbs (794g)
Peanut butter
4 tbsp (64g)
Extra firm tofu
6 tbsp (95g)
Dry kidney beans
4 tbsp (46g)
Dry white beans
4 tbsp (51g)
Lentils, raw
4 tbsp (48g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (382g)
Barbecue sauce
3/4 cup (215g)
Hot sauce
1 tbsp (15mL)
Other
Lentil pasta
6 oz (170g)
Sub roll(s)
2 roll(s) (170g)
Nutritional yeast
1 2/3 oz (48g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Vegan sausage
4 sausage (400g)
Coleslaw mix
6 cup (540g)
Cereal Grains and Pasta
Instant couscous, flavored
2/3 box (5.8 oz) (110g)
Uncooked dry pasta
4 oz (114g)
Snacks
Rice cakes, any flavor
2 cakes (18g)
dinner prep - 1 days
1. Broccoli caesar salad with hard boiled eggs
650 cals, 52p, 16c, 38f (per meal)
1 1/4 tbsp (19mL)
2 1/2 tbsp (18g)
2 1/2 tbsp (13g)
2 1/2 tsp (13g)
2 1/2 tbsp (44g)
1 1/4 cup chopped (114g)
5 large (250g)
5 cup shredded (235g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
snack prep - 2 days
1. Bell pepper strips and hummus
85 cals, 4p, 5c, 4f (per meal)
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
lunch 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. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 1 days
1. Vegan meatball sub
935 cals, 56p, 108c, 24f (per meal)
2 roll(s) (170g)
2 tsp (3g)
1/2 cup (130g)
8 meatball(s) (240g)
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.
lunch prep - 1 days
1. Spiced chickpea tabbouleh bowl
730 cals, 31p, 112c, 8f (per meal)
1 tsp (5mL)
2 2/3 sprigs (3g)
2/3 roma tomato (53g)
1/3 cucumber (8-1/4") (100g)
1/4 tbsp (1g)
1/3 tsp (2mL)
2/3 can (299g)
2/3 box (5.8 oz) (110g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
breakfast prep - 2 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
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.
snack prep - 3 days
1. Boiled eggs
70 cals, 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
535 cals, 56p, 21c, 24f (per meal)
4 sausage (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
3. 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.
lunch prep - 1 days
1. Bbq cauliflower wings
805 cals, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Cooked peppers
120 cals, 1p, 5c, 9f (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.
lunch prep - 1 days
1. Grilled cheese sandwich
495 cals, 22p, 25c, 33f (per meal)
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
breakfast prep - 3 days
1. Protein shake (milk)
385 cals, 48p, 19c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Cucumber slices
30 cals, 2p, 5c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 2 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
snack prep - 2 days
1. Rice cakes with peanut butter
240 cals, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
lunch prep - 1 days
1. Vegan chunky chili
805 cals, 52p, 95c, 9f (per meal)
6 tbsp (95g)
1 1/2 tbsp (12g)
1 dash (0g)
3 cup, chopped (540g)
3 cup(s) (711mL)
4 tbsp, chopped (37g)
4 tbsp, chopped (37g)
1/4 medium (2-1/2" dia) (28g)
3 dash (2g)
3 dash, ground (1g)
4 tbsp (46g)
4 tbsp (51g)
4 tbsp (48g)
1/2 cup, chopped (35g)
4 tbsp 1/2" pieces (25g)
4 tbsp chopped (25g)
2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender.
2
Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down.
3
Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste. Simmer for 2 to 3 hours, or until desired consistency is reached.
dinner prep - 1 days
1. Spinach & hummus pasta
710 cals, 23p, 94c, 23f (per meal)
4 oz (114g)
1/2 tbsp (8mL)
1/2 small (35g)
1 cup(s) (30g)
1/2 medium whole (2-3/5" dia) (62g)
1 tbsp (15mL)
1 clove(s) (3g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to directions on package.
2
Heat oil in a large skillet over medium heat and cook onions for about 5 minutes.
3
Add in garlic, spinach, lemon juice and tomatoes and stir, cooking for about 3 minutes.
4
Add in hummus and mix well. Add a splash of water if needed.
5
Mix in pasta and season with salt/pepper to taste. Serve.
2. Dinner roll
230 cals, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.