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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (3100cals, 241g protein, 225g net carbs, 113g fat 54g fiber per day) cannot be customized.
Day 1
3100cals, 235g protein, 267g net carbs, 89g fat 70g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 bar(s) (119cal, 3p, 15c, 5f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
2 serving(s) (535cal, 28p, 80c, 4f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3125cals, 234g protein, 275g net carbs, 99g fat 52g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 bar(s) (119cal, 3p, 15c, 5f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 serving(s) (342cal, 31p, 16c, 17f)
1 2/3 serving(s) (417cal, 6p, 58c, 17f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 serving(s) (535cal, 28p, 80c, 4f)
2 serving(s) (347cal, 24p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3125cals, 242g protein, 230g net carbs, 113g fat 53g fiber per day
1 serving(s) (258cal, 32p, 13c, 8f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 serving(s) (640cal, 22p, 67c, 25f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3125cals, 242g protein, 230g net carbs, 113g fat 53g fiber per day
1 serving(s) (258cal, 32p, 13c, 8f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 serving(s) (640cal, 22p, 67c, 25f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3100cals, 255g protein, 164g net carbs, 140g fat 40g fiber per day
14 tender(s) (800cal, 57p, 72c, 32f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1 1/2 serving(s) (285cal, 5p, 21c, 19f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3100cals, 254g protein, 185g net carbs, 132g fat 37g fiber per day
1 serving(s) (364cal, 26p, 3c, 27f)
1/4 cup (136cal, 0p, 31c, 0f)
14 tender(s) (800cal, 57p, 72c, 32f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
6 oz tempeh (651cal, 49p, 22c, 34f)
1 1/2 serving(s) (285cal, 5p, 21c, 19f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3075cals, 227g protein, 228g net carbs, 108g fat 69g fiber per day
1 serving(s) (364cal, 26p, 3c, 27f)
1/4 cup (136cal, 0p, 31c, 0f)
2 serving(s) (746cal, 31p, 66c, 26f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 1/2 serving(s) (409cal, 20p, 42c, 11f)
1 serving(s) (188cal, 7p, 6c, 14f)
2 container(s) (310cal, 25p, 33c, 8f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (64 items)
Fruits and Fruit Juices
Nectarine
4 medium (2-1/2" dia) (568g)
Clementines
14 fruit (1036g)
Avocados
1 1/3 avocado(s) (264g)
Lime juice
2 1/4 tbsp (34mL)
Grapes
6 cup (552g)
Dried cranberries
3/4 cup (120g)
Lemon juice
1 1/2 tbsp (23mL)
Dairy and Egg Products
String cheese
4 stick (112g)
Eggs
25 large (1250g)
Butter
1/3 stick (36g)
Whole milk
6 cup(s) (1440mL)
Fresh mozzarella cheese
1/3 lbs (151g)
Sour cream
1/2 cup (96g)
Lowfat greek yogurt
6 tbsp (105g)
Romano cheese
3/4 tbsp (5g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Fats and Oils
Oil
1/4 lbs (113mL)
Olive oil
3/4 oz (23mL)
Balsamic vinaigrette
2 3/4 tbsp (41mL)
Raspberry walnut vinaigrette
4 tbsp (60mL)
Snacks
Small granola bar
2 bar (50g)
Spices and Herbs
Fresh thyme
3 dash (0g)
Paprika
2 tbsp (14g)
Black pepper
1/2 tbsp, ground (4g)
Salt
1 tbsp (17g)
Garlic powder
1/2 tsp (2g)
Fresh basil
2 2/3 tbsp, chopped (7g)
Ground cumin
1 tbsp (6g)
Vegetables and Vegetable Products
Garlic
3 1/2 clove(s) (11g)
Onion
2 1/2 medium (2-1/2" dia) (286g)
Tomatoes
4 medium whole (2-3/5" dia) (502g)
Cauliflower
4 head small (4" dia.) (1060g)
Green pepper
1 tbsp, chopped (9g)
Eggplant
9 1 inch (2.5 cm) slice(s) (540g)
Jalapeno pepper
4 pepper(s) (56g)
Bell pepper
3 large (492g)
Potatoes
4 small (1-3/4" to 2-1/4" dia.) (368g)
Ketchup
1/2 cup (119g)
Fresh spinach
5/6 10oz package (241g)
Kale leaves
1 1/2 cup, chopped (60g)
Tomato paste
2 tbsp (32g)
Legumes and Legume Products
Firm tofu
1/3 lbs (149g)
White beans, canned
3/4 can(s) (329g)
Lentils, raw
1 2/3 cup (320g)
Soy sauce
1 tbsp (15mL)
Peanut butter
6 tbsp (97g)
Tempeh
3/4 lbs (340g)
Chickpeas, canned
1 3/4 can (784g)
Beverages
Water
2 1/4 gallon (8486mL)
Protein powder
30 3/4 scoop (1/3 cup ea) (953g)
Other
Nutritional yeast
2 1/2 oz (69g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Sub roll(s)
3 roll(s) (255g)
Meatless chik'n tenders
28 pieces (714g)
Cacao powder
1 1/2 tbsp (9g)
Soups, Sauces, and Gravies
Barbecue sauce
1 cup (286g)
Pasta sauce
3/4 cup (195g)
Vegetable broth
3 cup(s) (mL)
Cereal Grains and Pasta
Brown rice
2/3 cup (127g)
Seitan
4 oz (113g)
Nut and Seed Products
Chia seeds
3 tbsp (43g)
Mixed nuts
6 tbsp (50g)
Walnuts
4 tbsp, chopped (29g)
Pistachios, shelled
4 tbsp (31g)
snack prep - 2 days
1. Nectarine
140cal, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
breakfast prep - 2 days
1. Basic scrambled eggs
318cal, 25p, 1c, 24f (per meal)
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.
lunch prep - 1 days
1. Bean & tofu goulash
656cal, 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. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
dinner 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.
lunch prep - 1 days
1. Garlic pepper seitan
342cal, 31p, 16c, 17f (per meal)
1/2 dash (0g)
1/2 tbsp (8mL)
1 dash, ground (0g)
4 oz (113g)
1 tbsp, chopped (9g)
1 1/4 clove(s) (4g)
2 tbsp, chopped (20g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
3. Buttery brown rice
417cal, 6p, 58c, 17f (per meal)
1/3 tsp, ground (1g)
5/6 cup(s) (198mL)
1/3 tsp (2g)
6 2/3 tbsp (79g)
1 1/4 tbsp (18g)
Recipe has been scaled from original by 0.42x. 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, mix in butter, and season with salt and pepper.
lunch 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.
breakfast prep - 3 days
1. Egg in an eggplant
361cal, 20p, 2c, 28f (per meal)
Recipe has been scaled from original by 3x. 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.
snack prep - 2 days
1. Protein shake (milk)
258cal, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Southwest lentil & potato skillet
640cal, 22p, 67c, 25f (per meal)
2 tbsp (30mL)
4 pepper(s) (56g)
1/2 cup (96g)
2 tsp (5g)
2 large (328g)
1 cup(s) (237mL)
4 small (1-3/4" to 2-1/4" dia.) (368g)
2/3 cup (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Combine lentils and water in a small saucepan. Cook according to package instructions. Drain any remaining water. Set aside.
3
Coat the potatoes and peppers separately with the oil and season them with paprika and some salt and pepper. Place the potato slices on one side of a baking sheet and bake for 10 minutes. After the initial 10 minutes, add the peppers to the other side of the same baking sheet. Continue baking both the potatoes and peppers for an additional 20 minutes until they are soft.
4
Mix the cooked peppers with the lentils and season with some salt and pepper. Top the lentil and pepper mixture with the potatoes, sour cream, and jalapeno. Serve.
2. Simple mozzarella and tomato salad
322cal, 19p, 9c, 23f (per meal)
4 tsp, chopped (4g)
4 tsp (20mL)
2 2/3 oz (76g)
1 large whole (3" dia) (182g)
Recipe has been scaled from original by 0.33x. 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 - 2 days
1. Crispy chik'n tenders
800cal, 57p, 72c, 32f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
snack prep - 3 days
1. Chocolate avocado chia pudding
197cal, 15p, 7c, 9f (per meal)
3/4 scoop (1/3 cup ea) (23g)
6 tbsp (105g)
1 1/2 slices (38g)
1 1/2 tbsp (9g)
3/4 cup(s) (180mL)
3 tbsp (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
dinner prep - 2 days
1. Peanut tempeh
651cal, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. 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. Cranberry spinach salad
285cal, 5p, 21c, 19f (per meal)
3/4 tbsp (5g)
4 tbsp (60mL)
3/4 6oz package (128g)
4 tbsp, chopped (29g)
4 tbsp (40g)
Recipe has been scaled from original by 0.75x. 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.
breakfast prep - 2 days
1. Creamy scrambled eggs
364cal, 26p, 3c, 27f (per meal)
1/8 cup(s) (30mL)
2 tsp (9g)
2 dash, ground (1g)
2 dash (2g)
4 large (200g)
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.
dinner prep - 1 days
1. Chickpea & kale soup
409cal, 20p, 42c, 11f (per meal)
1/4 tbsp (4mL)
1 1/2 clove(s) (5g)
3 cup(s) (mL)
1 1/2 cup, chopped (60g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. 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.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 1 days
1. Spanish chickpeas
746cal, 31p, 66c, 26f (per meal)
1 tbsp (6g)
2 tsp (5g)
1 tbsp (15mL)
1 cup(s) (237mL)
4 oz (113g)
1 can (448g)
2 tbsp (32g)
1 large (164g)
1 large (150g)
1
Heat oil in a skillet over medium heat. Add onion, bell pepper, and some salt and pepper. Saute 8-10 minutes, stirring occasionally until vegetables have softened.
2
Stir in tomato paste, paprika, and cumin. Cook 1-2 minutes.
3
Stir in chickpeas and water. Reduce heat and bring to a simmer and cook until liquid has reduced, about 8-10 minutes.
4
Stir in spinach and cook for 1-2 minutes until wilted. Season to taste with salt and pepper. Serve.
2. Brown rice
172cal, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash, ground (0g)
1/2 cup(s) (119mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.