3100 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 3100 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 (3125cal, 239g protein, 222g net carbs, 113g fat, 64g fiber per day) cannot be customized.
Day 1
2950cal, 233g protein, 223g net carbs, 95g fat, 68g fiber
1 packet(s) (276cal, 10p, 38c, 8f)
3 egg(s) (208cal, 19p, 1c, 14f)
2 wrap(s) (938cal, 51p, 98c, 27f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1/2 cup (276cal, 10p, 24c, 12f)
1 serving(s) (82cal, 3p, 7c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3175cal, 246g protein, 188g net carbs, 139g fat, 49g fiber
1 packet(s) (276cal, 10p, 38c, 8f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 1/2 can(s) (530cal, 19p, 45c, 26f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup (183cal, 2p, 1c, 18f)
1/2 cup (276cal, 10p, 24c, 12f)
1 serving(s) (82cal, 3p, 7c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3175cal, 236g protein, 266g net carbs, 101g fat, 64g fiber
1 1/2 can(s) (530cal, 19p, 45c, 26f)
2 container (261cal, 28p, 26c, 5f)
1/4 cup (183cal, 2p, 1c, 18f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3125cal, 228g protein, 234g net carbs, 117g fat, 57g fiber
1 1/2 sandwich(es) (743cal, 33p, 37c, 49f)
1 serving(s) (183cal, 9p, 3c, 15f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3125cal, 255g protein, 186g net carbs, 118g fat, 77g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
2 toast(s) (636cal, 38p, 69c, 12f)
1/3 cup(s) (278cal, 7p, 14c, 21f)
1 2/3 serving(s) (924cal, 57p, 46c, 40f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3125cal, 238g protein, 198g net carbs, 126g fat, 62g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
3/4 serving(s) (450cal, 19p, 64c, 10f)
1 1/3 serving(s) (253cal, 4p, 19c, 17f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 2/3 serving(s) (924cal, 57p, 46c, 40f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3150cal, 240g protein, 260g net carbs, 95g fat, 70g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
3/4 serving(s) (450cal, 19p, 64c, 10f)
1 1/3 serving(s) (253cal, 4p, 19c, 17f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 2/3 serving(s) (842cal, 54p, 102c, 7f)
1 serving(s) (98cal, 4p, 7c, 3f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (61 items)
Cereal Grains and Pasta
Long-grain white rice
2 3/4 tbsp (31g)
Seitan
6 oz (170g)
Beverages
Water
30 1/3 cup(s) (7188mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Spices and Herbs
Salt
1 3/4 tsp (11g)
Black pepper
1 dash, ground (0g)
Ground ginger
2 dash (1g)
Cinnamon
2 dash (1g)
Ground cumin
1 tsp (2g)
Taco seasoning mix
3 1/3 tbsp (29g)
Mustard
1 tbsp (15g)
Onion powder
1 tsp (2g)
Fats and Oils
Oil
3 tbsp (43mL)
Salad dressing
2 oz (64mL)
Raspberry walnut vinaigrette
1/4 cup (53mL)
Legumes and Legume Products
Tempeh
1 1/4 lbs (548g)
Hummus
14 tbsp (210g)
Chickpeas, canned
2 can (896g)
Lentils, raw
1/2 cup (96g)
Refried beans
1 2/3 cup (403g)
Dairy and Egg Products
Eggs
9 large (450g)
Whole milk
6 1/2 cup (1560mL)
Nonfat greek yogurt, plain
1 1/2 container (256g)
Butter
1 1/2 tbsp (21g)
Sliced cheese
3 slice (1 oz ea) (84g)
Romano cheese
2 tsp (4g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Vegetables and Vegetable Products
Baby carrots
16 medium (160g)
Fresh parsley
10 sprigs (10g)
Onion
1/4 small (18g)
Bell pepper
1 small (74g)
Red onion
1/6 medium (2-1/2" dia) (21g)
Cucumber
1/6 cucumber (8-1/4") (56g)
Romaine lettuce
1 1/4 hearts (625g)
Carrots
7/8 medium (53g)
Tomatoes
2 3/4 medium whole (2-3/5" dia) (334g)
Fresh spinach
5/6 10oz package (233g)
Cauliflower
6 head small (4" dia.) (1590g)
Raw celery
2 stalk, small (5" long) (34g)
Other
Roasted chickpeas
1 cup (113g)
Nutritional yeast
3 1/4 oz (93g)
Cottage cheese & fruit cup
10 container (1700g)
Guacamole, store-bought
3/4 cup (185g)
Mixed greens
1 2/3 cup (50g)
Lentil pasta
6 2/3 oz (189g)
Baked Products
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Bread
13 1/2 oz (384g)
Nut and Seed Products
Roasted cashews
9 1/4 tbsp, halves and whole (80g)
Pecans
1/2 cup, halves (50g)
Almonds
6 tbsp, whole (54g)
Sunflower kernels
3 oz (85g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Walnuts
2 2/3 oz (76g)
Fruits and Fruit Juices
Avocados
2 avocado(s) (436g)
Dried cranberries
1/4 cup (36g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
3 can (~19 oz) (1599g)
Barbecue sauce
1 1/2 cup (429g)
Salsa
10 tbsp (180g)
Pasta sauce
1 jar (24 oz) (616g)
Meals, Entrees, and Side Dishes
Frozen cheese tortellini
3/4 lbs (340g)
Snacks
High-protein granola bar
2 bar (80g)
dinner prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. White rice
110 cals, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. 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.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Instant oatmeal with milk
275 cals, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
2. Boiled eggs
210 cals, 19p, 1c, 14f (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.
snack prep - 2 days
2. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
lunch prep - 1 days
1. Moroccan chickpea wrap
940 cals, 51p, 98c, 27f (per meal)
2 tsp (10mL)
2 dash (1g)
2 dash (1g)
10 sprigs (10g)
1 tsp (2g)
2/3 cup (186g)
1/4 small (18g)
1 small (74g)
1 can (448g)
2 tortilla (approx 7-8" dia) (98g)
1
Preheat oven to 350F (180C) and line a baking sheet with parchment paper.
2
Toss chickpeas with oil, spread evenly on the baking sheet and roast for 15 minutes.
3
Add sliced onions and pepper to the baking sheet and continue roasting for 15 more minutes.
4
Once slightly cooled, sprinkle with cumin, ginger, cinnamon, and salt/pepper to taste.
5
Assemble wrap by spreading the greek yogurt on the tortilla and adding the chickpeas, pepper, onion, and parsley. Serve.
2. Tossed salad
180 cals, 7p, 15c, 6f (per meal)
1/6 medium (2-1/2" dia) (21g)
1/6 cucumber (8-1/4") (56g)
3/4 hearts (375g)
3/4 small (5-1/2" long) (38g)
3/4 small whole (2-2/5" dia) (68g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 1 days
1. Seitan salad
720 cals, 54p, 33c, 35f (per meal)
2 tsp (10mL)
2 tsp (3g)
2 tbsp (30mL)
1/2 avocado(s) (101g)
12 cherry tomatoes (204g)
4 cup(s) (120g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add in sliced seitan and cook until browned, about 5 minutes.
3
Transfer to a bed of spinach.
4
Top with tomatoes, avocado, salad dressing and nutritional yeast.
lunch prep - 2 days
1. Chunky canned soup (creamy)
530 cals, 19p, 45c, 26f (per meal)
3 can (~19 oz) (1599g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
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 - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
snack prep - 3 days
dinner prep - 2 days
1. Bbq cauliflower wings
805 cals, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. 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
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. Grilled cheese sandwich
745 cals, 33p, 37c, 49f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
breakfast prep - 3 days
1. Poached egg over avocado toast
270 cals, 12p, 14c, 16f (per meal)
1
Crack egg into a small measuring cup. Set aside.
2
Bring medium sized pot full of water to a boil then remove from heat.
3
Using a utensil, swirl the water to create a small whirlpool and then gently plop the egg in the middle and cook for 3 minutes.
4
Meanwhile toast bread and then top with guacamole.
5
When egg is done, remove it with a slotted spoon and place egg on paper towel and gently dry.
6
Transfer egg to top of avocado toast and serve.
2. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
6 container (1020g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Tempeh taco salad bowl
925 cals, 57p, 46c, 40f (per meal)
1/2 tbsp (8mL)
1 2/3 cup (403g)
10 tbsp (180g)
1 2/3 cup (50g)
1 2/3 avocado(s) (335g)
1/4 cup (29g)
13 1/3 oz (378g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
lunch prep - 1 days
1. Smashed chickpea toast
635 cals, 38p, 69c, 12f (per meal)
4 tbsp (70g)
1 tbsp (15g)
1 tsp (2g)
2 stalk, small (5" long) (34g)
1 can (448g)
2 slice(s) (64g)
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
2. Roasted cashews
280 cals, 7p, 14c, 21f (per meal)
1/3 cup, halves and whole (46g)
lunch prep - 2 days
1. Cheese tortellini
450 cals, 19p, 64c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare tortellini according to instructions on package.
2
Top with sauce and enjoy.
3. Cranberry spinach salad
255 cals, 4p, 19c, 17f (per meal)
1/4 cup (36g)
1/4 cup, chopped (26g)
2/3 6oz package (113g)
1/4 cup (53mL)
2 tsp (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
snack prep - 2 days
2. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 1 days
1. Lentil pasta
840 cals, 54p, 102c, 7f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and 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.