3000 calorie vegetarian meal plan
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 (2975cals, 197g protein, 250g net carbs, 110g fat 50g fiber per day) cannot be customized.
Table of Contents
Overview
This 3000-calorie vegetarian meal plan gives you a practical, high-protein weekly plan designed for active people who want to fuel performance, recovery, and satiety on plant-forward foods. Use the built-in generator to create a customizable diet plan—swap or randomize meals until it matches your tastes and schedule—or download the ready-made 7-day PDF sample that includes a full grocery list and step-by-step recipes. The plan includes snacks, mains, and a daily protein supplement option so you can hit higher protein targets easily.
Meals in this nutrition plan average about 3,000 kcal per day with daily protein typically in the ~190–210 g range and varying carbs and fats depending on the sample day (carbs roughly 200–320 g, fats ~80–145 g, fiber commonly 40–60 g). Option 1 (Generate your own plan) creates a fully customizable weekly meal plan where you can pick recipes and swap meals. Option 2 (Pre-made plan with PDF) provides a fixed downloadable plan (about 2,975 kcal/day, ~197 g protein, ~250 g net carbs, ~110 g fat and ~50 g fiber) that cannot be customized but is ready to follow immediately with a 65-item grocery list and simple prep instructions.
Following this vegetarian diet plan can support muscle maintenance or growth when combined with resistance training because of its high daily protein; it also tends to improve recovery, sustain energy for workouts, and increase satiety thanks to higher protein and fiber content. The fiber-rich plant foods in the weekly plan can help digestion and help you feel full longer, while the calorie level supports weight maintenance or controlled mass gain depending on your activity level. As always, adjust portions for your personal goals and consult a registered dietitian or healthcare provider if you have medical conditions or specific dietary needs before starting a new meal plan.
Day 1
3000cals, 197g protein, 231g net carbs, 127g fat 40g fiber per day
1 bar(s) (176cal, 4p, 22c, 7f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 sandwich(es) (557cal, 22p, 27c, 38f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
2 container(s) (310cal, 25p, 33c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3000cals, 202g protein, 324g net carbs, 80g fat 43g fiber per day
1 bar(s) (176cal, 4p, 22c, 7f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 container(s) (310cal, 25p, 33c, 8f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3000cals, 189g protein, 288g net carbs, 92g fat 64g fiber per day
3/8 cup(s) (327cal, 10p, 7c, 27f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
2 serving(s) (535cal, 28p, 80c, 4f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 serving(s) (114cal, 3p, 19c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/2 sub(s) (831cal, 33p, 86c, 33f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
2975cals, 197g protein, 299g net carbs, 82g fat 66g fiber per day
3/8 cup(s) (327cal, 10p, 7c, 27f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
2 serving(s) (535cal, 28p, 80c, 4f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 serving(s) (114cal, 3p, 19c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (437cal, 25p, 44c, 13f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
2950cals, 211g protein, 219g net carbs, 116g fat 47g fiber per day
10 2/3 tender(s) (609cal, 43p, 55c, 24f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (437cal, 25p, 44c, 13f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 cup rice, cooked (220cal, 4p, 49c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
2950cals, 200g protein, 179g net carbs, 146g fat 32g fiber per day
10 2/3 tender(s) (609cal, 43p, 55c, 24f)
1 serving(s) (230cal, 5p, 9c, 15f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 1/2 serving(s) (782cal, 23p, 67c, 45f)
1 serving(s) (142cal, 8p, 5c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
2975cals, 188g protein, 212g net carbs, 127g fat 57g fiber per day
1 1/2 serving(s) (653cal, 28p, 83c, 14f)
2 serving(s) (196cal, 8p, 14c, 6f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 1/2 serving(s) (782cal, 23p, 67c, 45f)
1 serving(s) (142cal, 8p, 5c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (65 items)
Dairy and Egg Products
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Eggs
14 large (700g)
Cheese
1/3 lbs (155g)
Butter
1 tbsp (14g)
Sliced cheese
1 1/2 slice (1 oz ea) (42g)
String cheese
6 stick (168g)
Fresh mozzarella cheese
2 oz (57g)
Snacks
Large granola bar
2 bar (74g)
High-protein granola bar
2 bar (80g)
Nut and Seed Products
Roasted cashews
1/2 cup, halves and whole (69g)
Mixed nuts
3/4 cup (101g)
Fats and Oils
Oil
1 1/2 oz (43mL)
Balsamic vinaigrette
1/4 cup (65mL)
Olive oil
1/4 cup (56mL)
Salad dressing
1 1/2 tbsp (23mL)
Vegetables and Vegetable Products
Tomatoes
2 medium whole (2-3/5" dia) (252g)
Bell pepper
1 1/3 large (216g)
Onion
2 2/3 medium (2-1/2" dia) (291g)
Cauliflower
4 head small (4" dia.) (1060g)
Garlic
11 1/2 clove(s) (35g)
Carrots
16 medium (976g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Beets, precooked (canned or refrigerated)
6 beet(s) (300g)
Ketchup
1/3 cup (91g)
Kale leaves
1 bunch (170g)
Broccoli
1 1/4 cup chopped (114g)
Romaine lettuce
1 hearts (500g)
Canned whole tomatoes
3/4 cup (180g)
Soups, Sauces, and Gravies
Pesto sauce
1/2 cup (112g)
Pasta sauce
3/4 cup (195g)
Barbecue sauce
1 cup (286g)
Pizza sauce
10 tbsp (158g)
Vegetable broth
1 cup(s) (mL)
Baked Products
Bread
2 slice (64g)
Naan bread
2 1/2 piece (225g)
Legumes and Legume Products
Roasted peanuts
1 cup (152g)
Lentils, raw
1 1/2 cup (264g)
Hummus
6 tbsp (92g)
Firm tofu
1/2 lbs (198g)
White beans, canned
1 can(s) (439g)
Beverages
Water
26 1/3 cup(s) (6240mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Fruits and Fruit Juices
Peach
10 medium (2-2/3" dia) (1500g)
Banana
3 medium (7" to 7-7/8" long) (354g)
Blackberries
1 cup (144g)
Avocados
1 avocado(s) (201g)
Lemon
1 small (58g)
Orange
3 orange (462g)
Other
Vegan meatballs, frozen
12 meatball(s) (360g)
Nutritional yeast
2 1/4 oz (64g)
Sub roll(s)
5 1/2 roll(s) (468g)
Mixed greens
1 1/4 package (5.5 oz) (193g)
Meatless chik'n tenders
21 1/3 pieces (544g)
Cereal Grains and Pasta
Seitan
3 oz (85g)
Long-grain white rice
2/3 cup (123g)
Dry bulgur wheat
6 tbsp (53g)
Spices and Herbs
Salt
1/2 oz (14g)
Crushed red pepper
1/4 tbsp (1g)
Black pepper
1/8 oz (2g)
Fresh thyme
4 dash (0g)
Paprika
1 tbsp (7g)
Fresh basil
1/3 cup leaves, whole (8g)
Ground cumin
1 tsp (2g)
Chili powder
3/4 tbsp (6g)
Sweets
Frozen yogurt
1 cup (174g)
snack prep - 2 days
1. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
breakfast prep - 2 days
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Pesto grilled cheese sandwich
557cal, 22p, 27c, 38f (per meal)
2 slice(s), thin/small (30g)
2 slice (1 oz each) (56g)
1 tbsp (16g)
1 tbsp (14g)
2 slice (64g)
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 2 days
1. Vegan meatball sub
702cal, 42p, 81c, 18f (per meal)
6 meatball(s) (180g)
6 tbsp (98g)
1/2 tbsp (2g)
1 1/2 roll(s) (128g)
Recipe has been scaled from original by 1.5x. 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. Seitan philly cheesesteak
571cal, 38p, 55c, 21f (per meal)
1 slice (1 oz each) (28g)
3 oz (85g)
1/2 small (37g)
1/4 medium (2-1/2" dia) (28g)
1/2 tbsp (8mL)
1 roll(s) (85g)
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
lunch prep - 2 days
1. Bbq cauliflower wings
535cal, 28p, 80c, 4f (per meal)
2 head small (4" dia.) (530g)
1/2 cup (30g)
4 dash (3g)
1/2 cup (143g)
Recipe has been scaled from original by 2x. 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. Lentils
347cal, 24p, 51c, 1f (per meal)
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
2. Blackberries
35cal, 1p, 3c, 0f (per meal)
1 cup (144g)
1
Rinse blackberries and serve.
snack prep - 2 days
dinner prep - 1 days
1. Hummus cheesesteak sub
831cal, 33p, 86c, 34f (per meal)
1 1/2 roll(s) (128g)
1 1/2 slice (1 oz ea) (42g)
6 tbsp (92g)
1/4 tbsp (1g)
1 1/2 clove (5g)
1 1/2 medium (179g)
3/4 large (113g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, garlic, and crushed red pepper. Saute about 5-7 minutes until softened.
2
Spread hummus over inside of roll and fill with pepper mixture. Top with cheese.
3
Optional: broil sandwich for a minute or two until cheese melts and bread is toasty.
4
Serve.
2. Carrot sticks
95cal, 2p, 14c, 0f (per meal)
3 1/2 medium (214g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Bean & tofu goulash
437cal, 25p, 44c, 13f (per meal)
4 dash (0g)
1 tbsp (7g)
1 tbsp (15mL)
1 clove (3g)
1 medium (2-1/2" dia) (110g)
1/2 lbs (198g)
1 can(s) (439g)
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. White rice
220cal, 4p, 49c, 0f (per meal)
2/3 cup (123g)
1 1/3 cup(s) (316mL)
4 dash, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.67x. 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.
3. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
1 1/2 cup (177g)
3 tbsp (45mL)
6 beet(s) (300g)
3 cup (90g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 3 days
1. Pesto scrambled eggs
396cal, 26p, 3c, 31f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Carrot sticks
108cal, 2p, 16c, 0f (per meal)
12 medium (732g)
Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Crispy chik'n tenders
609cal, 43p, 55c, 24f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 small (58g)
1 bunch (170g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 3 days
dinner prep - 2 days
1. Flatbread broccoli pizza
782cal, 23p, 67c, 45f (per meal)
10 tbsp, shredded (71g)
2 1/2 piece (225g)
1/4 cup (56mL)
1/3 tsp (1g)
1/3 tsp (0g)
7 1/2 clove(s) (23g)
10 tbsp (158g)
1 1/4 cup chopped (114g)
Recipe has been scaled from original by 2.5x. 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 spread pizza sauce over top, top with broccoli and cheese, and 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
Remove from oven, drizzle with remaining olive oil, allow to cool enough to slice. Serve.
2. Caprese salad
142cal, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. 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 - 1 days
1. Lentil chili
653cal, 28p, 83c, 14f (per meal)
1 cup(s) (mL)
6 tbsp (53g)
3/4 cup (180g)
3/4 dash, ground (0g)
1 1/2 dash (1g)
1 tsp (2g)
3/4 tbsp (6g)
6 tbsp (72g)
1 1/2 clove(s) (5g)
3/8 medium (2-1/2" dia) (41g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
2. Simple salad with tomatoes and carrots
196cal, 8p, 14c, 6f (per meal)
1 hearts (500g)
1/2 medium (31g)
1 medium whole (2-3/5" dia) (123g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. 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.