3000 calorie vegetarian meal plan
In just a few clicks, generate your own 3000 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 (3000cal, 219g protein, 248g net carbs, 102g fat, 54g fiber per day) cannot be customized.
Day 1
2975cal, 202g protein, 261g net carbs, 104g fat, 49g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/4 serving(s) (680cal, 28p, 94c, 17f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
2975cal, 206g protein, 247g net carbs, 95g fat, 74g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/4 serving(s) (680cal, 28p, 94c, 17f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
3 1/2 serving(s) (817cal, 42p, 88c, 16f)
2 orange(s) (170cal, 3p, 32c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3000cal, 194g protein, 243g net carbs, 113g fat, 62g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 serving(s) (792cal, 26p, 71c, 43f)
2 serving(s) (281cal, 18p, 19c, 14f)
3 1/2 serving(s) (817cal, 42p, 88c, 16f)
2 orange(s) (170cal, 3p, 32c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3025cal, 245g protein, 254g net carbs, 99g fat, 35g fiber
3 serving(s) (412cal, 84p, 8c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
1/2 serving(s) (332cal, 16p, 50c, 5f)
1 serving(s) (141cal, 9p, 9c, 7f)
2 serving(s) (486cal, 7p, 73c, 18f)
1 1/3 serving(s) (602cal, 25p, 83c, 13f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3000cal, 272g protein, 225g net carbs, 93g fat, 46g fiber
3 serving(s) (412cal, 84p, 8c, 3f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 wrap(s) (853cal, 54p, 85c, 27f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1 1/2 serving(s) (793cal, 30p, 89c, 26f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3025cal, 190g protein, 255g net carbs, 110g fat, 63g fiber
1 serving(s) (441cal, 41p, 25c, 19f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 1/2 serving(s) (666cal, 28p, 58c, 26f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 1/2 serving(s) (793cal, 30p, 89c, 26f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3025cal, 227g protein, 249g net carbs, 103g fat, 51g fiber
1 serving(s) (441cal, 41p, 25c, 19f)
1 serving(s) (58cal, 1p, 9c, 0f)
1 1/2 serving(s) (666cal, 28p, 58c, 26f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
8 oz seitan (595cal, 64p, 38c, 20f)
1 serving(s) (172cal, 4p, 35c, 1f)
2 orange(s) (170cal, 3p, 32c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (61 items)
Dairy and Egg Products
Whole milk
1/2 gallon (1999mL)
Eggs
10 1/2 medium (464g)
Fresh mozzarella cheese
6 oz (170g)
Nonfat greek yogurt, plain
2 3/4 container (467g)
Mozzarella cheese, shredded
10 tbsp (54g)
String cheese
2 stick (56g)
Butter
1 1/2 tbsp (21g)
Cereal Grains and Pasta
Brown rice
10 tbsp (119g)
Long-grain white rice
1 1/3 cup (247g)
Uncooked dry pasta
2 oz (57g)
Seitan
1/2 lbs (227g)
Vegetables and Vegetable Products
Fresh parsley
1 1/2 bunch (28g)
Shallots
3/8 shallot (43g)
Tomatoes
14 3/4 medium whole (2-3/5" dia) (1820g)
Edamame, frozen, shelled
2 cup (236g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Onion
3 1/2 medium (2-1/2" dia) (387g)
Purple onions
3/8 medium (2-1/2" dia) (41g)
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Garlic
10 1/2 clove(s) (32g)
Fats and Oils
Oil
2 2/3 oz (82mL)
Balsamic vinaigrette
3 tbsp (46mL)
Olive oil
6 1/2 tbsp (96mL)
Other
Roasted red peppers
2 1/4 oz (64g)
Sriracha chili sauce
1/2 tbsp (7g)
Protein powder, chocolate
8 scoop (1/3 cup ea) (248g)
Vegan meatballs, frozen
1 1/2 meatball(s) (45g)
Mixed greens
1 cup (30g)
Plant-based deli slices
14 slices (146g)
Ice cubes
1/2 cup (70g)
Teriyaki sauce
4 tbsp (60mL)
Legumes and Legume Products
White beans, canned
3/4 can(s) (329g)
Chickpeas, canned
5 can (2203g)
Peanut butter
2 oz (59g)
Kidney beans
3 can (1344g)
Hummus
4 tbsp (60g)
Spices and Herbs
Dijon mustard
1/2 tbsp (8g)
Fresh basil
11 3/4 g (12g)
Balsamic vinegar
1/3 cup (81mL)
Red wine vinegar
1/2 tbsp (8mL)
Dried dill weed
3/4 tbsp (2g)
Salt
4 1/2 g (5g)
Black pepper
1 1/4 g (1g)
Crushed red pepper
1/4 tbsp (1g)
Ground cumin
3/4 tbsp (5g)
Fruits and Fruit Juices
Lemon juice
1/3 cup (79mL)
Nectarine
3 medium (2-1/2" dia) (426g)
Orange
6 orange (924g)
Grapes
2 cup (184g)
Applesauce
6 to-go container (~4 oz) (732g)
Beverages
Water
30 cup(s) (7110mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (644g)
Apple cider vinegar
3 1/2 tbsp (3mL)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
1 1/4 lbs (567g)
Baked Products
Naan bread
2 1/4 piece (203g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Nut and Seed Products
Sunflower kernels
4 oz (113g)
Roasted cashews
2/3 cup, halves and whole (94g)
Almonds
10 tbsp, whole (89g)
Sweets
Cocoa powder
2 tbsp (11g)
dinner prep - 1 days
1. White bean bowl
800 cals, 31p, 118c, 14f (per meal)
6 tbsp (71g)
3/8 bunch (8g)
3/4 tbsp (11mL)
2 1/4 oz (64g)
3/8 shallot (43g)
3/4 can(s) (329g)
1/2 tbsp (8g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Make vinaigrette by mixing lemon juice, dijon, oil, and some salt and pepper in a small bowl. Set aside.
3
Toss rice, beans, shallot, parsley, peppers, and vinaigrette in a large bowl. Serve.
breakfast prep - 3 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. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Nectarine
70 cals, 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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
lunch prep - 2 days
1. Cheese ravioli
680 cals, 28p, 94c, 17f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple mozzarella and tomato salad
365 cals, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
3 oz (85g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
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.
snack prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Edamame
140 cals, 13p, 3c, 6f (per meal)
2 cup (236g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
dinner prep - 2 days
1. Easy chickpea salad
815 cals, 42p, 88c, 16f (per meal)
10 1/2 sprigs (11g)
3 1/2 tbsp (3mL)
1/4 cup (53mL)
3 1/2 cup cherry tomatoes (522g)
1 3/4 small (123g)
3 1/2 can (1568g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 1 days
1. Flatbread margherita pizza
790 cals, 26p, 71c, 43f (per meal)
1 1/4 piece (113g)
10 tbsp (54g)
1 1/4 medium whole (2-3/5" dia) (154g)
7 1/2 leaves (4g)
2 tbsp (28mL)
2 tbsp (28mL)
1 1/4 dash (1g)
1 1/4 dash (0g)
3 3/4 clove(s) (11g)
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 Greek cucumber salad
280 cals, 18p, 19c, 14f (per meal)
1 tbsp (15mL)
1 tsp (5mL)
1 tsp (1g)
1/2 tbsp (8mL)
1/2 cup (140g)
1/4 medium (2-1/2" dia) (28g)
1 cucumber (8-1/4") (301g)
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.
snack prep - 3 days
dinner prep - 1 days
1. Chickpea bowl with spicy yogurt sauce
600 cals, 25p, 83c, 13f (per meal)
2/3 small (47g)
1/2 tbsp (7g)
2 2/3 tbsp (47g)
2/3 can (299g)
1/3 cup (62g)
2 2/3 tbsp chopped (10g)
1/2 tbsp (7mL)
Recipe has been scaled from original by 0.67x. 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.
breakfast prep - 2 days
1. Double chocolate protein shake
410 cals, 84p, 8c, 3f (per meal)
3 cup(s) (711mL)
1 tbsp (5g)
6 tbsp (105g)
3 scoop (1/3 cup ea) (93g)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Spaghetti and meatless meatballs
330 cals, 16p, 50c, 5f (per meal)
1 1/2 meatball(s) (45g)
2 oz (57g)
1/8 jar (24 oz) (84g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Buttery white rice
485 cals, 7p, 73c, 18f (per meal)
2 dash, ground (1g)
1 1/2 tbsp (21g)
4 dash (3g)
1 cup(s) (237mL)
1/2 cup (93g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
3. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
1/2 tbsp (8mL)
1/2 tsp (3mL)
4 dash (1g)
1/4 tbsp (4mL)
4 tbsp (70g)
1/8 medium (2-1/2" dia) (14g)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Spicy peanut & bean curry over rice
795 cals, 30p, 89c, 26f (per meal)
1 1/2 tbsp (23mL)
1/4 tbsp (1g)
1/2 cup (92g)
3 tbsp (48g)
1 1/2 cup(s) (356mL)
3/4 tbsp (5g)
4 1/2 clove(s) (14g)
3 medium whole (2-3/5" dia) (369g)
1 1/2 medium (2-1/2" dia) (165g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Heat oil in a large skillet over medium heat. Add onions and garlic and saute until softened, about 10 minutes.
3
Add in tomatoes, cumin, crushed red pepper, and a hefty pinch of salt. Feel free to add more/less crushed red pepper depending on your preferred spice level. Stir and toast spices, about 1 minute.
4
Add in kidney beans, water, and peanut butter. Stir peanut butter into the water and break it apart and turn it into a sauce-like consistency. Cook for 5-8 more minutes until beans are heated through and sauce is bubbly.
5
Add rice to a plate and spoon the curry on top. Serve.
lunch prep - 1 days
1. Simple plant-based deli wrap
855 cals, 54p, 85c, 27f (per meal)
4 tbsp (60g)
4 slice(s), thin/small (60g)
1 cup (30g)
2 tortilla (approx 10" dia) (144g)
14 slices (146g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/4 cucumber (8-1/4") (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 2 days
1. Peanut butter chocolate protein shake
440 cals, 41p, 25c, 19f (per meal)
1 tsp (5g)
4 tbsp (35g)
2 cup (480mL)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in the blender.
2
Mix until well-combined.
3
Serve cold.
snack prep - 2 days
1. Applesauce
170 cals, 1p, 37c, 0f (per meal)
3 to-go container (~4 oz) (366g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
2. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)
lunch prep - 2 days
1. Mixed bean salad
665 cals, 28p, 58c, 26f (per meal)
2 1/4 clove(s) (7g)
1/4 tbsp (1g)
3 tbsp (45mL)
3 tbsp (45mL)
3/4 cucumber (8-1/4") (226g)
3/4 small (53g)
3/4 can (336g)
1 1/2 can (672g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing the olive oil, lemon juice, garlic, and some salt & pepper together in a small bowl. Set aside.
2
In a large bowl, combine the chickpeas, kidney beans, onion, cucumber, and dill.
3
Pour dressing over the bean mixture and toss to coat. Serve.
dinner prep - 1 days
1. Teriyaki seitan wings
595 cals, 64p, 38c, 20f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
3. Brown rice
170 cals, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.