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, 194g protein, 300g net carbs, 94g fat, 47g fiber per day) cannot be customized.
Day 1
2875cal, 200g protein, 257g net carbs, 100g fat, 39g fiber
1 container(s) (155cal, 12p, 16c, 4f)
1 bar (245cal, 20p, 26c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
3/4 serving(s) (548cal, 20p, 67c, 20f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/3 cup(s) (206cal, 17p, 23c, 5f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3075cal, 209g protein, 298g net carbs, 93g fat, 54g fiber
1 container(s) (155cal, 12p, 16c, 4f)
1 bar (245cal, 20p, 26c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
3/4 serving(s) (548cal, 20p, 67c, 20f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/3 cup(s) (206cal, 17p, 23c, 5f)
1 1/2 serving(s) (87cal, 1p, 14c, 1f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
2 serving(s) (546cal, 27p, 56c, 14f)
2 serving(s) (366cal, 18p, 5c, 29f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3000cal, 192g protein, 272g net carbs, 104g fat, 50g fiber
1 1/2 bagel(s) (361cal, 11p, 53c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 sandwich(es) (728cal, 25p, 80c, 29f)
1 container(s) (181cal, 8p, 32c, 2f)
2/3 serving(s) (165cal, 12p, 19c, 3f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 serving(s) (546cal, 27p, 56c, 14f)
2 serving(s) (366cal, 18p, 5c, 29f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3025cal, 192g protein, 322g net carbs, 82g fat, 60g fiber
1 1/2 bagel(s) (361cal, 11p, 53c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 sandwich(es) (728cal, 25p, 80c, 29f)
1 container(s) (181cal, 8p, 32c, 2f)
2/3 serving(s) (165cal, 12p, 19c, 3f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 orange(s) (85cal, 1p, 16c, 0f)
4 serving(s) (738cal, 36p, 79c, 17f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3025cal, 190g protein, 308g net carbs, 95g fat, 44g fiber
1 1/2 bagel(s) (361cal, 11p, 53c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 serving(s) (724cal, 21p, 103c, 20f)
1 serving(s) (171cal, 9p, 12c, 7f)
2/3 serving(s) (165cal, 12p, 19c, 3f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 burger (550cal, 22p, 82c, 10f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3025cal, 189g protein, 323g net carbs, 91g fat, 42g fiber
1 serving(s) (329cal, 11p, 46c, 9f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 serving(s) (883cal, 46p, 132c, 15f)
1 cup(s) (115cal, 2p, 25c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3025cal, 189g protein, 323g net carbs, 91g fat, 42g fiber
1 serving(s) (329cal, 11p, 46c, 9f)
1 egg(s) (80cal, 6p, 0c, 6f)
2 serving(s) (883cal, 46p, 132c, 15f)
1 cup(s) (115cal, 2p, 25c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (66 items)
Cereal Grains and Pasta
Seitan
3 oz (85g)
Quinoa, uncooked
1 1/3 cup (227g)
Uncooked dry pasta
18 oz (513g)
Long-grain white rice
1/2 cup (93g)
Vegetables and Vegetable Products
Fresh spinach
1 10oz package (273g)
Tomatoes
5 medium whole (2-3/5" dia) (636g)
Garlic
9 clove(s) (27g)
Kale leaves
4 cup, chopped (160g)
Frozen mixed veggies
1 10oz package (284g)
Ketchup
2 tbsp (34g)
Onion
1/4 medium (2-1/2" dia) (28g)
Red bell pepper
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Green onions
4 tbsp, sliced (32g)
Zucchini
4 medium (784g)
Frozen broccoli
1 package (284g)
Fruits and Fruit Juices
Avocados
1/4 avocado(s) (50g)
Orange
9 orange (1386g)
Grapes
3 cup (276g)
Fruit juice
24 fl oz (720mL)
Banana
3 medium (7" to 7-7/8" long) (354g)
Lime juice
2 tbsp (30mL)
Fats and Oils
Salad dressing
1 tbsp (15mL)
Oil
2/3 oz (24mL)
Cooking spray
3 spray(s) , about 1/3 second each (1g)
Balsamic vinaigrette
1 1/2 oz (40mL)
Other
Nutritional yeast
1 tsp (1g)
Protein bar (20g protein)
2 bar (100g)
Teriyaki sauce
4 tbsp (60mL)
Veggie burger patty
2 patty (142g)
Mixed greens
1/2 package (5.5 oz) (87g)
Coleslaw mix
2 cup (180g)
Nut and Seed Products
Walnuts
1/2 cup, shelled (50g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Coconut milk, canned
6 tbsp (91mL)
Chia seeds
2 tsp (9g)
Sesame seeds
2 tsp (6g)
Dairy and Egg Products
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Whole milk
2/3 gallon (2700mL)
Butter
1/4 cup (64g)
Parmesan cheese
6 tbsp (38g)
Plain lowfat yogurt
2 2/3 cup (653g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Eggs
8 large (400g)
Fresh mozzarella cheese
3 1/3 oz (95g)
Beverages
Water
24 1/4 cup(s) (5757mL)
Protein powder
22 scoop (1/3 cup ea) (682g)
Almond milk, unsweetened
1/2 cup (120mL)
Spices and Herbs
Salt
2 1/2 g (2g)
Black pepper
1/2 tbsp, ground (3g)
Fresh basil
5 tsp, chopped (4g)
Cinnamon
2 tsp (5g)
Basil, dried
2 tsp, ground (3g)
Soups, Sauces, and Gravies
Vegetable broth
8 cup(s) (mL)
Legumes and Legume Products
Chickpeas, canned
3 can (1344g)
Peanut butter
14 tbsp (224g)
Kidney beans
1/2 can (224g)
Soy sauce
4 tbsp (60mL)
Firm tofu
1 package (16 oz) (453g)
Baked Products
Bread
6 slice (192g)
Bagel
4 1/2 small bagel (3" dia) (311g)
Hamburger buns
2 bun(s) (102g)
Breakfast Cereals
Breakfast cereal
4 1/2 serving (135g)
Quick oats
1 cup (80g)
Sweets
Sugar
2 tbsp (26g)
dinner prep - 1 days
1. Seitan salad
360 cals, 27p, 16c, 18f (per meal)
3 oz (85g)
2 cup(s) (60g)
6 cherry tomatoes (102g)
1/4 avocado(s) (50g)
1 tbsp (15mL)
1 tsp (1g)
1 tsp (5mL)
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.
breakfast prep - 2 days
1. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
lunch prep - 2 days
1. Spinach parmesan pasta
550 cals, 20p, 67c, 20f (per meal)
6 oz (171g)
2 1/4 tbsp (32g)
1 1/2 clove(s) (5g)
3/4 10oz package (213g)
6 tbsp (38g)
3 dash (2g)
1/2 tbsp, ground (3g)
1/4 cup(s) (59mL)
Recipe has been scaled from original by 0.75x. 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.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
snack prep - 2 days
dinner prep - 2 days
1. Chickpea & kale soup
545 cals, 27p, 56c, 14f (per meal)
2 tsp (10mL)
4 clove(s) (12g)
8 cup(s) (mL)
4 cup, chopped (160g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 2 days
1. Grilled peanut butter and banana sandwich
730 cals, 25p, 80c, 29f (per meal)
3 slice (96g)
1 1/2 medium (7" to 7-7/8" long) (177g)
3 tbsp (48g)
1 1/2 spray(s) , about 1/3 second each (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
2. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
breakfast prep - 3 days
1. Small toasted bagel with butter
360 cals, 11p, 53c, 11f (per meal)
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.
snack prep - 3 days
1. Breakfast cereal with protein milk
165 cals, 12p, 19c, 4f (per meal)
1/3 cup (80mL)
2/3 serving (20g)
1/3 scoop (1/3 cup ea) (10g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
3. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
dinner prep - 1 days
1. Teriyaki chickpea stir fry
740 cals, 36p, 79c, 17f (per meal)
1 can (448g)
4 tbsp (60mL)
1/2 tbsp (8mL)
1 10oz package (284g)
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. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 1 days
1. Veggie burger
550 cals, 22p, 82c, 10f (per meal)
2 patty (142g)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
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 greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Simple mozzarella and tomato salad
405 cals, 23p, 11c, 28f (per meal)
1 1/4 large whole (3" dia) (228g)
1/4 lbs (95g)
5 tsp (25mL)
5 tsp, chopped (4g)
Recipe has been scaled from original by 0.42x. 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.
lunch prep - 1 days
1. Belizean rice & beans
725 cals, 21p, 103c, 20f (per meal)
1 1/2 clove(s) (5g)
1/4 medium (2-1/2" dia) (28g)
1/4 medium (approx 2-3/4" long, 2-1/2 dia.) (30g)
1/2 cup (93g)
3/8 cup(s) (89mL)
1/2 can (224g)
6 tbsp (90mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. 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 - 2 days
1. Simple cinnamon oatmeal with milk
330 cals, 11p, 46c, 9f (per meal)
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Breakfast cereal
240 cals, 8p, 35c, 6f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
lunch prep - 2 days
1. Sesame peanut zoodles
590 cals, 25p, 26c, 37f (per meal)
1 tsp (5g)
1 tbsp (15mL)
2 tbsp, sliced (16g)
1 tsp (3g)
2 tbsp (30mL)
4 tbsp (64g)
1 cup (90g)
2 medium (392g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
dinner prep - 2 days
1. Tofu alfredo pasta with broccoli
885 cals, 46p, 132c, 15f (per meal)
3/4 lbs (342g)
1 package (16 oz) (453g)
1 package (284g)
2 clove(s) (6g)
1/2 dash (0g)
1/2 cup (120mL)
2 tsp, ground (3g)
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.