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 (2875cals, 198g protein, 231g net carbs, 108g fat 48g fiber per day) cannot be customized.
Day 1
2900cals, 199g protein, 253g net carbs, 102g fat 47g fiber per day
2 toast(s) (322cal, 23p, 43c, 4f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 sandwich(es) (382cal, 12p, 55c, 11f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 serving(s) (436cal, 15p, 13c, 33f)
1 serving(s) (137cal, 28p, 3c, 1f)
1 serving(s) (110cal, 3p, 22c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
8 zucchini halve(s) (768cal, 42p, 42c, 40f)
3/4 cup rice, cooked (165cal, 3p, 36c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2850cals, 187g protein, 305g net carbs, 78g fat 44g fiber per day
2 toast(s) (322cal, 23p, 43c, 4f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 1/2 serving(s) (792cal, 26p, 71c, 43f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
1 serving(s) (137cal, 28p, 3c, 1f)
1 serving(s) (110cal, 3p, 22c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
3 serving(s) (554cal, 27p, 59c, 13f)
1 3/4 cup rice, cooked (386cal, 8p, 85c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2875cals, 202g protein, 195g net carbs, 126g fat 36g fiber per day
1 serving(s) (263cal, 25p, 18c, 9f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 1/4 serving(s) (564cal, 23p, 77c, 12f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 serving(s) (264cal, 31p, 22c, 5f)
2 serving(s) (659cal, 25p, 10c, 56f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2875cals, 202g protein, 195g net carbs, 126g fat 36g fiber per day
1 serving(s) (263cal, 25p, 18c, 9f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 1/4 serving(s) (564cal, 23p, 77c, 12f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
1 serving(s) (264cal, 31p, 22c, 5f)
2 serving(s) (659cal, 25p, 10c, 56f)
1 3/4 serving(s) (249cal, 14p, 9c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2875cals, 201g protein, 244g net carbs, 92g fat 67g fiber per day
1 1/2 serving(s) (373cal, 26p, 7c, 26f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3 serving(s) (966cal, 58p, 74c, 32f)
1 1/4 serving(s) (188cal, 1p, 21c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
2 container(s) (310cal, 25p, 33c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2875cals, 201g protein, 244g net carbs, 92g fat 67g fiber per day
1 1/2 serving(s) (373cal, 26p, 7c, 26f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3 serving(s) (966cal, 58p, 74c, 32f)
1 1/4 serving(s) (188cal, 1p, 21c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
2 container(s) (310cal, 25p, 33c, 8f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2900cals, 191g protein, 181g net carbs, 138g fat 42g fiber per day
1 1/2 serving(s) (373cal, 26p, 7c, 26f)
1 clementine(s) (39cal, 1p, 8c, 0f)
8 oz tempeh (868cal, 66p, 29c, 45f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/4 serving(s) (188cal, 1p, 21c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 serving(s) (731cal, 27p, 89c, 27f)
1 serving(s) (190cal, 3p, 14c, 12f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (65 items)
Vegetables and Vegetable Products
Zucchini
4 large (1292g)
Raw celery
1/2 bunch (262g)
Frozen mixed veggies
3/4 10oz package (213g)
Kale leaves
1 1/2 cup, chopped (60g)
Garlic
11 clove(s) (33g)
Tomatoes
8 3/4 medium whole (2-3/5" dia) (1073g)
Cucumber
2 1/2 cucumber (8-1/4") (778g)
Onion
1 1/4 small (88g)
Fresh parsley
1 1/6 bunch (23g)
Fresh spinach
1 1/2 10oz package (455g)
Dairy and Egg Products
Goat cheese
4 oz (113g)
Butter
1/4 stick (30g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Nonfat greek yogurt, plain
1 1/3 cup (368g)
String cheese
2 stick (56g)
Mozzarella cheese, shredded
10 tbsp (54g)
Lowfat greek yogurt
3 cup (840g)
Eggs
12 3/4 medium (562g)
Fresh mozzarella cheese
9 1/2 oz (269g)
Parmesan cheese
2 1/2 oz (70g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Romano cheese
1/4 tbsp (2g)
Soups, Sauces, and Gravies
Pasta sauce
1 cup (260g)
Cereal Grains and Pasta
Long-grain white rice
1 1/2 cup (270g)
Instant couscous, flavored
1 1/6 box (5.8 oz) (192g)
Uncooked dry pasta
4 oz (114g)
Beverages
Water
21 1/3 cup(s) (5055mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Spices and Herbs
Black pepper
4 g (4g)
Salt
1/4 oz (7g)
Cinnamon
2 1/2 g (3g)
Balsamic vinegar
2 tbsp (28mL)
Fresh basil
1 oz (26g)
Dijon mustard
2 tbsp (30g)
Ground cumin
1 tsp (2g)
Curry powder
1 tbsp (6g)
Baked Products
Bread
2/3 lbs (320g)
Naan bread
1 1/4 piece(s) (113g)
Fruits and Fruit Juices
Banana
5 1/2 medium (7" to 7-7/8" long) (634g)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Lemon juice
4 fl oz (124mL)
Clementines
3 fruit (222g)
Dried cranberries
4 tsp (13g)
Snacks
Pretzels, hard, salted
2 oz (57g)
Plantain chips
1/4 lbs (106g)
Other
Protein powder, chocolate
2 scoop (1/3 cup ea) (62g)
Teriyaki sauce
3 tbsp (46mL)
Mixed greens
3 package (5.5 oz) (441g)
Sriracha chili sauce
2 1/2 tsp (13g)
Nutritional yeast
1 tbsp (4g)
Sweets
Cocoa powder
2 tsp (4g)
Jelly
2 tbsp (42g)
Legumes and Legume Products
Peanut butter
5 oz (145g)
Chickpeas, canned
6 can (2763g)
Firm tofu
1 lbs (454g)
Soy sauce
2 tsp (10mL)
Tempeh
1/2 lbs (227g)
Fats and Oils
Oil
2/3 oz (20mL)
Salad dressing
1/4 cup (68mL)
Olive oil
1 1/2 oz (51mL)
Balsamic vinaigrette
2 3/4 oz (80mL)
Mayonnaise
4 tbsp (60mL)
Raspberry walnut vinaigrette
4 tsp (19mL)
Nut and Seed Products
Walnuts
3/4 cup, chopped (87g)
Sunflower kernels
4 oz (115g)
dinner prep - 1 days
1. Goat cheese and marinara stuffed zucchini
768cal, 42p, 42c, 40f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. White rice
165cal, 3p, 37c, 0f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
2 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
breakfast prep - 2 days
1. Banana & cottage cheese toast
322cal, 23p, 43c, 4f (per meal)
2 dash (1g)
1 extra small (less than 6" long) (81g)
1/2 cup (113g)
2 slice (64g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Top toast with cottage cheese and sliced banana.
3
Sprinkle cinnamon on top and serve!
2. Toast with butter
114cal, 4p, 12c, 5f (per meal)
snack prep - 2 days
1. Double chocolate protein shake
137cal, 28p, 3c, 1f (per meal)
1 scoop (1/3 cup ea) (31g)
2 tbsp (35g)
1 tsp (2g)
1 cup(s) (237mL)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
lunch prep - 1 days
1. Peanut butter and jelly sandwich
382cal, 12p, 55c, 11f (per meal)
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. Celery and peanut butter
436cal, 15p, 13c, 33f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
3. Grapefruit
119cal, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 1 days
1. Teriyaki chickpea stir fry
554cal, 27p, 59c, 13f (per meal)
3/4 can (336g)
3 tbsp (45mL)
1 tsp (6mL)
3/4 10oz package (213g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. White rice
386cal, 8p, 85c, 1f (per meal)
9 1/3 tbsp (108g)
1 1/6 cup(s) (276mL)
1/2 tsp, ground (1g)
1/2 tsp (4g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 1 days
1. Flatbread margherita pizza
792cal, 26p, 71c, 43f (per meal)
3 3/4 clove(s) (11g)
1 1/4 dash (0g)
1 1/4 dash (1g)
2 tbsp (28mL)
2 tbsp (28mL)
7 1/2 leaves (4g)
1 1/4 medium whole (2-3/5" dia) (154g)
10 tbsp (54g)
1 1/4 piece(s) (113g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
2. Simple kale salad
83cal, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
breakfast prep - 2 days
1. Cinnamon french toast with yogurt dip
263cal, 25p, 18c, 9f (per meal)
1/2 cup (140g)
2 dash (1g)
1 extra large (56g)
1 slice(s) (32g)
1
Crack the egg into a bowl and whisk with a fork until well combined.
2
Spray a skillet with a non-stick spray and place skillet over medium heat.
3
Dredge the bread in the egg until fully coated and soaked.
4
Place bread in skillet and cook for about a minute or two on each side until golden.
5
Remove bread and sprinkle with cinnamon and serve with the yogurt as a dipping sauce.
snack prep - 2 days
1. Yogurt and cucumber
264cal, 31p, 22c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
dinner prep - 2 days
1. Walnut crusted tofu
659cal, 25p, 10c, 56f (per meal)
4 tbsp (60mL)
1 lbs (454g)
2/3 cup, chopped (77g)
2 tbsp (30g)
4 clove(s) (12g)
2 tsp (10mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Caprese salad
249cal, 14p, 9c, 16f (per meal)
2 1/3 tbsp (35mL)
9 1/3 tbsp leaves, whole (14g)
56 tsp cherry tomatoes (174g)
1 1/6 package (5.5 oz) (181g)
1/4 lbs (99g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
564cal, 23p, 77c, 12f (per meal)
1 1/4 small (88g)
2 1/2 tsp (13g)
5 tbsp (88g)
1 1/4 can (560g)
10 tbsp (116g)
5 tbsp chopped (19g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Simple mozzarella and tomato salad
363cal, 21p, 10c, 25f (per meal)
1 1/2 tbsp, chopped (4g)
1 1/2 tbsp (23mL)
3 oz (85g)
1 large whole (3" dia) (205g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
breakfast prep - 3 days
1. Scrambled eggs with spinach, parmesan & tomato
373cal, 26p, 7c, 26f (per meal)
1/4 tbsp (2g)
6 tbsp cherry tomatoes (56g)
3 tbsp (15g)
3 cup(s) (90g)
1/2 tbsp (8mL)
3 large (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
637cal, 27p, 98c, 7f (per meal)
1 1/6 can (523g)
1 3/4 tsp (9mL)
4 2/3 sprigs (5g)
1 1/6 roma tomato (93g)
5/8 cucumber (8-1/4") (176g)
1 tsp (2g)
1/2 tsp (3mL)
1 1/6 box (5.8 oz) (192g)
Recipe has been scaled from original by 1.17x. 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.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 2 days
1. Curried chickpea salad
966cal, 58p, 74c, 32f (per meal)
6 oz (170g)
6 tbsp (72g)
6 stalk, small (5" long) (102g)
1 tbsp (6g)
3/4 cup (210g)
6 tbsp (90mL)
3 can (1344g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
snack prep - 3 days
1. Plantain chips
188cal, 1p, 21c, 11f (per meal)
1/4 lbs (106g)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
lunch prep - 1 days
1. Peanut tempeh
868cal, 66p, 29c, 45f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Spinach parmesan pasta
731cal, 27p, 89c, 27f (per meal)
1/6 cup(s) (39mL)
1 tsp, ground (2g)
2 dash (2g)
4 tbsp (25g)
1/2 10oz package (142g)
1 clove(s) (3g)
1 1/2 tbsp (21g)
4 oz (114g)
Recipe has been scaled from original by 0.5x. 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.
2. Cranberry spinach salad
190cal, 3p, 14c, 12f (per meal)
1/4 tbsp (2g)
4 tsp (20mL)
1/4 6oz package (43g)
4 tsp, chopped (10g)
4 tsp (13g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.