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 (3025cal, 241g protein, 226g net carbs, 105g fat, 52g fiber per day) cannot be customized.
Day 1
3025cal, 239g protein, 233g net carbs, 96g fat, 65g fiber
3/4 serving(s) (273cal, 20p, 2c, 20f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 sandwich(es) (452cal, 15p, 34c, 25f)
1 serving(s) (98cal, 4p, 7c, 3f)
3 2/3 serving(s) (1018cal, 64p, 143c, 5f)
1 serving(s) (76cal, 2p, 5c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 2
2975cal, 227g protein, 136g net carbs, 152g fat, 35g fiber
3/4 serving(s) (273cal, 20p, 2c, 20f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 egg(s) (142cal, 11p, 1c, 11f)
1 1/2 serving(s) (399cal, 22p, 5c, 29f)
2 serving(s) (300cal, 16p, 49c, 4f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 serving(s) (512cal, 30p, 16c, 36f)
4 carrots(s) (211cal, 3p, 20c, 10f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 3
2975cal, 227g protein, 223g net carbs, 110g fat, 49g fiber
1/3 cup(s) (290cal, 9p, 6c, 24f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 serving(s) (399cal, 22p, 5c, 29f)
2 serving(s) (300cal, 16p, 49c, 4f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 sub(s) (468cal, 28p, 54c, 12f)
2 serving(s) (242cal, 9p, 20c, 8f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 4
3050cal, 237g protein, 234g net carbs, 108g fat, 46g fiber
1/3 cup(s) (290cal, 9p, 6c, 24f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/4 serving(s) (487cal, 19p, 41c, 23f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup (183cal, 2p, 1c, 18f)
1 sub(s) (468cal, 28p, 54c, 12f)
2 serving(s) (242cal, 9p, 20c, 8f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 5
3075cal, 262g protein, 195g net carbs, 116g fat, 49g fiber
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 1/4 serving(s) (487cal, 19p, 41c, 23f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup (183cal, 2p, 1c, 18f)
8 oz tempeh (868cal, 66p, 29c, 45f)
1 serving(s) (68cal, 1p, 4c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 6
3075cal, 255g protein, 257g net carbs, 87g fat, 60g fiber
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
2 container (261cal, 28p, 26c, 5f)
8 oz tempeh (868cal, 66p, 29c, 45f)
1 serving(s) (68cal, 1p, 4c, 5f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Day 7
3000cal, 238g protein, 303g net carbs, 66g fat, 59g fiber
1/2 bagel(s) (349cal, 19p, 32c, 13f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 1/2 serving(s) (211cal, 13p, 14c, 11f)
4 1/2 scoop (491cal, 109p, 4c, 2f)
Protein shake
4 1/2 scoop per day (491cal, 109p, 4c, 2f)
Grocery List (62 items)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (296g)
Soy sauce
2 tbsp (28mL)
Peanut butter
1/3 lbs (153g)
Firm tofu
15 3/4 oz (447g)
Tempeh
22 oz (624g)
Chickpeas, canned
1 1/6 can (523g)
White beans, canned
3/4 can(s) (329g)
Soups, Sauces, and Gravies
Vegetable broth
3 2/3 cup(s) (mL)
Pesto sauce
1 tbsp (16g)
Pasta sauce
1/2 cup (130g)
Vegetables and Vegetable Products
Kale leaves
5 1/2 cup, chopped (223g)
Garlic
7 1/2 clove(s) (23g)
Frozen mixed veggies
2 3/4 cup (371g)
Tomatoes
6 3/4 medium whole (2-3/5" dia) (827g)
Eggplant
1/2 small (229g)
Carrots
8 1/2 medium (525g)
Romaine lettuce
2 1/2 hearts (1250g)
Red onion
2/3 medium (2-1/2" dia) (76g)
Cucumber
2 cucumber (8-1/4") (552g)
Fresh parsley
4 2/3 sprigs (5g)
Onion
3/4 medium (2-1/2" dia) (83g)
Other
Nutritional yeast
1/2 oz (17g)
Mixed greens
6 1/2 cup (195g)
Sriracha chili sauce
1 tbsp (17g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Sub roll(s)
2 roll(s) (170g)
Cottage cheese & fruit cup
8 container (1360g)
Fats and Oils
Salad dressing
1/3 lbs (139mL)
Oil
2 2/3 oz (81mL)
Olive oil
1 1/4 tbsp (19mL)
Beverages
Water
34 1/4 cup(s) (8117mL)
Protein powder
31 1/2 scoop (1/3 cup ea) (977g)
Dairy and Egg Products
Eggs
22 medium (976g)
Butter
1 tbsp (14g)
Whole milk
3 tbsp (46mL)
Cheese
1 slice (1 oz each) (28g)
Kefir, flavored
4 cup (960mL)
Plain lowfat yogurt
3 3/4 cup (919g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Spices and Herbs
Salt
3 dash (2g)
Black pepper
3 dash, ground (1g)
Garlic powder
1 tsp (3g)
Ground cumin
2 1/2 tsp (5g)
Crushed red pepper
1 1/4 tsp (2g)
Onion powder
1 1/2 dash (0g)
Fresh thyme
3 dash (0g)
Paprika
3/4 tbsp (5g)
Red wine vinegar
1/4 tbsp (4mL)
Dried dill weed
1/4 tbsp (1g)
Snacks
Small granola bar
4 bar (100g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Mixed nuts
2/3 cup (89g)
Almonds
2 oz (53g)
Pecans
1/2 cup, halves (50g)
Baked Products
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Bagel
1 1/2 medium bagel (3-1/2" to 4" dia) (158g)
Fruits and Fruit Juices
Avocados
2 3/4 avocado(s) (553g)
Lemon juice
3 fl oz (87mL)
Banana
3 medium (7" to 7-7/8" long) (354g)
Fruit juice
32 fl oz (960mL)
Applesauce
8 to-go container (~4 oz) (976g)
Cereal Grains and Pasta
Instant couscous, flavored
1 1/6 box (5.8 oz) (192g)
dinner prep - 1 days
1. Lentil and veggie soup
1020 cals, 64p, 143c, 5f (per meal)
1 cup (176g)
3 2/3 cup(s) (mL)
2 cup, chopped (73g)
2 tbsp (7g)
2 clove(s) (6g)
2 3/4 cup (371g)
Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
protein prep - 7 days
1. Protein shake
490 cals, 109p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Creamy scrambled eggs
275 cals, 20p, 2c, 21f (per meal)
3 large (150g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/2 tbsp (7g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
2. 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.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
lunch prep - 1 days
1. Eggplant pesto sandwich
450 cals, 15p, 34c, 25f (per meal)
1/2 small (229g)
1/2 tbsp (8mL)
1 tbsp (16g)
1 clove (3g)
1 roll (3-1/2" dia) (57g)
3 slice(s), thin/small (45g)
1 slice (1 oz each) (28g)
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
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.
dinner prep - 1 days
1. Spicy sriracha peanut tofu
510 cals, 30p, 16c, 36f (per meal)
3/4 tbsp (11mL)
1/4 cup(s) (59mL)
1/2 tbsp (8mL)
1 1/2 tbsp (24g)
1 tbsp (17g)
1 1/2 clove (5g)
2/3 lbs (298g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix sriracha, peanut butter, garlic, soy sauce, water, and some salt in a small bowl. Set aside.
2
Heat oil in a skillet over medium high heat. Fry cubed tofu until crispy, stirring occasionally.
3
Pour the sauce into the skillet and stir frequently. Cook until sauce has reduced and is crispy in places, about 4-5 minutes.
4
Serve.
2. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 2 days
1. Egg & avocado salad
400 cals, 22p, 5c, 29f (per meal)
2 cup (60g)
1 avocado(s) (201g)
6 large (300g)
1 tsp (3g)
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
Serve on top of bed of greens.
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.
3. Kefir
300 cals, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
breakfast prep - 2 days
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
3. 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.
snack prep - 3 days
dinner prep - 2 days
1. Vegan meatball sub
470 cals, 28p, 54c, 12f (per meal)
4 meatball(s) (120g)
4 tbsp (65g)
1 tsp (1g)
1 roll(s) (85g)
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.
3. Tossed salad
240 cals, 9p, 20c, 8f (per meal)
1/4 medium (2-1/2" dia) (28g)
1/4 cucumber (8-1/4") (75g)
1 hearts (500g)
1 small (5-1/2" long) (50g)
1 small whole (2-2/5" dia) (91g)
2 tbsp (30mL)
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch prep - 2 days
1. Lentil kale salad
485 cals, 19p, 41c, 23f (per meal)
1 1/4 tsp (3g)
2 1/2 cup(s) (593mL)
1 1/4 tsp (2g)
2 1/2 clove(s) (8g)
2 1/2 tbsp (38mL)
2 1/2 tbsp, slivered (17g)
2 1/2 tbsp (38mL)
3 3/4 cup, chopped (150g)
10 tbsp (120g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
3. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 3 days
1. Tempeh bacon & avocado bagel sandwich
350 cals, 19p, 32c, 13f (per meal)
1 1/2 dash (0g)
1/4 tbsp (4mL)
1 1/2 dash (0g)
6 oz (170g)
3/4 avocado(s) (151g)
1 1/2 medium bagel (3-1/2" to 4" dia) (158g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Peanut tempeh
870 cals, 66p, 29c, 45f (per meal)
2 tbsp (8g)
4 tsp (20mL)
2 tbsp (30mL)
1/2 cup (129g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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 salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Spiced chickpea tabbouleh bowl
635 cals, 27p, 98c, 7f (per meal)
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 can (523g)
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. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
1. Applesauce
230 cals, 1p, 50c, 0f (per meal)
4 to-go container (~4 oz) (488g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 1 days
1. Bean & tofu goulash
655 cals, 37p, 65c, 19f (per meal)
3 dash (0g)
3/4 tbsp (5g)
3/4 tbsp (11mL)
3/4 clove (2g)
3/4 medium (2-1/2" dia) (83g)
1/3 lbs (149g)
3/4 can(s) (329g)
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 tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Simple Greek cucumber salad
210 cals, 13p, 14c, 11f (per meal)
3/4 tbsp (11mL)
1/4 tbsp (4mL)
1/4 tbsp (1g)
1 tsp (6mL)
6 tbsp (105g)
1/6 medium (2-1/2" dia) (21g)
3/4 cucumber (8-1/4") (226g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.