3000 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 3000 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 (3000cals, 237g protein, 250g net carbs, 96g fat 43g fiber per day) cannot be customized.
Day 1
2975cals, 231g protein, 299g net carbs, 69g fat 56g fiber per day
1 toast(s) (212cal, 11p, 13c, 11f)
1/4 cup (136cal, 0p, 31c, 0f)
1 serving(s) (61cal, 7p, 0c, 4f)
1 sandwich(es) (432cal, 18p, 41c, 15f)
1 cup(s) (95cal, 1p, 18c, 0f)
2 container(s) (310cal, 25p, 33c, 8f)
1 3/4 serving(s) (193cal, 5p, 38c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 kiwi (47cal, 1p, 8c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
3000cals, 257g protein, 235g net carbs, 91g fat 50g fiber per day
1 toast(s) (212cal, 11p, 13c, 11f)
1/4 cup (136cal, 0p, 31c, 0f)
1 serving(s) (61cal, 7p, 0c, 4f)
1 sandwich(es) (432cal, 18p, 41c, 15f)
1 cup(s) (95cal, 1p, 18c, 0f)
2 container(s) (310cal, 25p, 33c, 8f)
1 3/4 serving(s) (193cal, 5p, 38c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 kiwi (47cal, 1p, 8c, 0f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
3000cals, 252g protein, 168g net carbs, 130g fat 36g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1/4 cup (136cal, 0p, 31c, 0f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 sandwich(es) (542cal, 25p, 26c, 36f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 container (139cal, 20p, 8c, 3f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1 bar(s) (176cal, 4p, 22c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
3025cals, 225g protein, 232g net carbs, 114g fat 44g fiber per day
1 serving(s) (189cal, 13p, 2c, 14f)
1/4 cup (136cal, 0p, 31c, 0f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 sandwich(es) (542cal, 25p, 26c, 36f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 container (139cal, 20p, 8c, 3f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1 bar(s) (176cal, 4p, 22c, 7f)
2 sweet potato(es) (602cal, 28p, 76c, 12f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
3025cals, 227g protein, 273g net carbs, 92g fat 48g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 kiwi (47cal, 1p, 8c, 0f)
1 container (131cal, 14p, 13c, 3f)
2/3 serving(s) (443cal, 21p, 67c, 7f)
2 1/2 cup(s) (373cal, 19p, 29c, 20f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
2975cals, 241g protein, 286g net carbs, 81g fat 33g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 burger(s) (314cal, 14p, 37c, 10f)
2 bar (490cal, 40p, 52c, 10f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 kiwi (47cal, 1p, 8c, 0f)
1 container (131cal, 14p, 13c, 3f)
2/3 serving(s) (443cal, 21p, 67c, 7f)
2 1/2 cup(s) (373cal, 19p, 29c, 20f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
2975cals, 229g protein, 253g net carbs, 98g fat 37g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 burger(s) (314cal, 14p, 37c, 10f)
2 bar (490cal, 40p, 52c, 10f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 slice(s) (133cal, 4p, 17c, 5f)
1 kiwi (47cal, 1p, 8c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (723cal, 27p, 60c, 37f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2ff)
Grocery List (58 items)
Snacks
Pretzels, hard, salted
1/4 lbs (99g)
Large granola bar
2 bar (74g)
Other
Cottage cheese & fruit cup
5 container (850g)
Mixed greens
3 2/3 package (5.5 oz) (569g)
Veggie burger patty
4 patty (284g)
Nutritional yeast
2 tbsp (7g)
Protein greek yogurt, flavored
2 container (300g)
Chickpea pasta
3 oz (85g)
Vegan meatballs, frozen
4 meatball(s) (120g)
Protein bar (20g protein)
4 bar (200g)
Curry paste
1 tbsp (15g)
Fruits and Fruit Juices
Kiwi
5 fruit (345g)
Dried cranberries
1 cup (160g)
Avocados
2 avocado(s) (368g)
Lemon juice
2 tsp (10mL)
Blueberries
2 cup (296g)
Nectarine
4 medium (2-1/2" dia) (568g)
Fats and Oils
Oil
2 1/2 oz (78mL)
Salad dressing
1 1/4 cup (296mL)
Mayonnaise
4 tbsp (60mL)
Dairy and Egg Products
Egg whites
1/2 cup (122g)
Eggs
18 1/2 medium (814g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Sliced cheese
2 slice (3/4 oz ea) (42g)
String cheese
4 stick (112g)
Whole milk
6 1/3 cup(s) (1519mL)
Butter
5/8 stick (67g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Baked Products
Bread
14 2/3 oz (416g)
Hamburger buns
4 bun(s) (204g)
Bagel
3 medium bagel (3-1/2" to 4" dia) (315g)
Spices and Herbs
Garlic powder
1 tsp (3g)
Yellow mustard
4 dash or 1 packet (3g)
Paprika
2 dash (1g)
Black pepper
2 dash (0g)
Salt
2 1/4 g (2g)
Curry powder
1 tsp (2g)
Legumes and Legume Products
Hummus
4 tbsp (60g)
Chickpeas, canned
1 1/4 can (576g)
Vegetarian burger crumbles
4 oz (113g)
Lentils, raw
1/2 cup (96g)
Vegetables and Vegetable Products
Carrots
1/2 cup, shredded (65g)
Frozen peas
1 1/3 cup (179g)
Ketchup
2 tbsp (34g)
Fresh spinach
8 cup(s) (240g)
Tomatoes
4 2/3 medium whole (2-3/5" dia) (576g)
Onion
1 medium (2-1/2" dia) (118g)
Kale leaves
2 1/2 cup, chopped (100g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Garlic
4 clove(s) (12g)
Beverages
Water
32 1/2 cup(s) (7703mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Cereal Grains and Pasta
Seitan
3/4 lbs (340g)
Uncooked dry pasta
1/3 lbs (152g)
Sweets
Jelly
1 tbsp (21g)
Soups, Sauces, and Gravies
Pasta sauce
1/3 jar (24 oz) (224g)
Nut and Seed Products
Coconut milk, canned
3/4 cup (180mL)
snack prep - 2 days
2. Kiwi
47cal, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. 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.
breakfast prep - 2 days
1. Egg & avocado salad on toast
212cal, 11p, 13c, 11f (per meal)
2 slice(s) (64g)
1/3 tsp (1g)
2 large (100g)
1/3 avocado(s) (67g)
1/3 cup (10g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Toast bread and top with greens and egg salad mixture. Serve.
2. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 2 days
1. Smashed chickpea & veggie sandwich
432cal, 18p, 41c, 15f (per meal)
4 tbsp (60g)
4 dash (2g)
2 tsp (10mL)
1/2 cup (15g)
1/2 cup, shredded (65g)
1/2 avocado(s) (101g)
1 cup(s) (240g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast the bread, if desired.
2
In a medium bowl, mash the chickpeas and avocado together using the back of a fork. Stir in the shredded carrots, lemon juice, garlic powder, and some salt and pepper. Mix until well combined.
3
Spread the chickpea mixture onto one slice of bread and top with mixed greens.
4
Spread hummus on the other slice of bread and close the sandwich. Serve.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
3. Blueberries
95cal, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
protein prep - 7 days
1. Protein shake
491cal, 109p, 4c, 2f (per meal)
dinner prep - 1 days
1. Veggie burger with cheese
722cal, 32p, 83c, 24f (per meal)
2 slice (3/4 oz ea) (42g)
2 patty (142g)
2 oz (57g)
2 tbsp (34g)
2 bun(s) (102g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Peas
141cal, 9p, 16c, 1f (per meal)
1 1/3 cup (179g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Seitan salad
718cal, 54p, 33c, 35f (per meal)
3/4 lbs (340g)
8 cup(s) (240g)
24 cherry tomatoes (408g)
1 avocado(s) (201g)
4 tbsp (60mL)
4 tsp (5g)
4 tsp (20mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
lunch prep - 2 days
1. Egg salad sandwich
542cal, 25p, 26c, 36f (per meal)
2 dash or 1 packet (1g)
1 dash (1g)
2 slice (64g)
1 dash (0g)
1 dash (0g)
1/4 small (18g)
2 tbsp (30mL)
3 medium (132g)
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Simple mixed greens salad
203cal, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Kale & eggs
189cal, 13p, 2c, 14f (per meal)
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
80cal, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Nectarine
140cal, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 1 days
1. Garlic crumbles stuffed sweet potatoes
602cal, 28p, 76c, 12f (per meal)
4 oz (113g)
2 sweetpotato, 5" long (420g)
2 dash (1g)
1 clove(s) (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
3. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Medium toasted bagel with butter
391cal, 11p, 53c, 14f (per meal)
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Chickpea & chickpea pasta
859cal, 40p, 76c, 31f (per meal)
1/2 tbsp (2g)
3/4 tbsp (11g)
3/4 tbsp (11mL)
3 clove(s) (9g)
3/4 can (336g)
3 oz (85g)
3/4 medium (2-1/2" dia) (83g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 3 days
1. Toast with butter and jelly
133cal, 4p, 17c, 5f (per meal)
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
3. Kiwi
47cal, 1p, 8c, 0f (per meal)
3 fruit (207g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Spaghetti and meatless meatballs
443cal, 21p, 67c, 7f (per meal)
4 meatball(s) (120g)
1/3 lbs (152g)
1/3 jar (24 oz) (224g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
lunch prep - 2 days
1. Curried veggie burger
314cal, 14p, 37c, 10f (per meal)
2 bun(s) (102g)
2 tsp (10mL)
1/2 cup (15g)
2 patty (142g)
1 tsp (2g)
4 tbsp (70g)
1
In a small bowl, mix the Greek yogurt and curry powder. Set aside.
2
Heat oil in a skillet over medium-heat. Add veggie burger and cook until golden brown using time listed on package instructions.
3
Spread curry sauce on the bottom half of the bun. Add veggie burger and mixed greens and top with remaining bun half. Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (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. Curried lentils
723cal, 27p, 60c, 37f (per meal)
1 tbsp (15g)
3/4 cup (180mL)
1 dash (1g)
1 cup(s) (237mL)
1/2 cup (96g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Sauteed Kale
91cal, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.38x. 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.