3100 calorie vegetarian meal plan
In just a few clicks, generate your own 3100 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 (3075cal, 223g protein, 249g net carbs, 110g fat, 50g fiber per day) cannot be customized.
Day 1
3050cal, 245g protein, 234g net carbs, 104g fat, 50g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 sandwich(es) (905cal, 29p, 67c, 49f)
3 peach(es) (198cal, 4p, 36c, 1f)
10 oz seitan (743cal, 81p, 47c, 25f)
2 serving(s) (347cal, 24p, 51c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3050cal, 245g protein, 234g net carbs, 104g fat, 50g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 sandwich(es) (905cal, 29p, 67c, 49f)
3 peach(es) (198cal, 4p, 36c, 1f)
10 oz seitan (743cal, 81p, 47c, 25f)
2 serving(s) (347cal, 24p, 51c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3125cal, 205g protein, 293g net carbs, 105g fat, 48g fiber
2 bar(s) (352cal, 7p, 44c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3150cal, 198g protein, 275g net carbs, 120g fat, 44g fiber
2 bar(s) (352cal, 7p, 44c, 15f)
1 container(s) (155cal, 12p, 16c, 4f)
1 serving(s) (480cal, 33p, 31c, 22f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3100cal, 237g protein, 227g net carbs, 114g fat, 54g fiber
1 2/3 serving(s) (361cal, 9p, 62c, 5f)
2 egg(s) (159cal, 13p, 1c, 12f)
3 1/2 can(s) (865cal, 63p, 81c, 24f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 serving(s) (342cal, 31p, 16c, 17f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3050cal, 232g protein, 261g net carbs, 92g fat, 61g fiber
1 2/3 serving(s) (361cal, 9p, 62c, 5f)
2 egg(s) (159cal, 13p, 1c, 12f)
3 1/2 can(s) (865cal, 63p, 81c, 24f)
4 carrot(s) (108cal, 2p, 16c, 0f)
1 serving(s) (342cal, 31p, 16c, 17f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3050cal, 197g protein, 223g net carbs, 132g fat, 45g fiber
1 2/3 serving(s) (361cal, 9p, 62c, 5f)
2 egg(s) (159cal, 13p, 1c, 12f)
12 tender(s) (686cal, 49p, 62c, 27f)
1 serving(s) (351cal, 4p, 4c, 30f)
1 serving(s) (482cal, 18p, 40c, 25f)
3 stick(s) (248cal, 20p, 5c, 17f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (49 items)
Spices and Herbs
Salt
1/4 tbsp (5g)
Cinnamon
5 tsp (13g)
Black pepper
2 dash, ground (1g)
Beverages
Water
2 1/4 gallon (8640mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Legumes and Legume Products
Lentils, raw
2 3/4 cup (528g)
Kidney beans
1 1/4 can (560g)
Other
Teriyaki sauce
10 tbsp (150mL)
Italian seasoning
1 tsp (4g)
Vegan sausage
2 sausage (200g)
Guacamole, store-bought
6 tbsp (93g)
Meatless chik'n tenders
12 pieces (306g)
Curry paste
2 tsp (10g)
Mixed greens
2 1/4 cup (68g)
Fats and Oils
Oil
2 1/4 oz (69mL)
Olive oil
2 oz (60mL)
Salad dressing
2 1/4 tbsp (34mL)
Cereal Grains and Pasta
Seitan
1 3/4 lbs (794g)
Long-grain white rice
1 1/4 cup (231g)
Dairy and Egg Products
Eggs
21 medium (926g)
Cheese
7 oz (196g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Whole milk
4 cup (960mL)
String cheese
3 stick (84g)
Vegetables and Vegetable Products
Tomatoes
5 1/4 medium whole (2-3/5" dia) (644g)
Eggplant
2 small (916g)
Garlic
10 1/4 clove(s) (31g)
Onion
1 medium (2-1/2" dia) (109g)
Red bell pepper
5/8 medium (approx 2-3/4" long, 2-1/2 dia.) (74g)
Broccoli
2 cup chopped (182g)
Carrots
10 medium (610g)
Potatoes
2 small (1-3/4" to 2-1/4" dia.) (184g)
Green pepper
2 tbsp, chopped (19g)
Ketchup
3 tbsp (51g)
Fruits and Fruit Juices
Strawberries
8 1/4 cup, whole (1188g)
Peach
6 medium (2-2/3" dia) (900g)
Grapes
6 cup (552g)
Avocados
1 avocado(s) (201g)
Lemon juice
1 tsp (5mL)
Soups, Sauces, and Gravies
Pesto sauce
4 tbsp (64g)
Chunky canned soup (non-creamy varieties)
7 can (~19 oz) (3682g)
Baked Products
Kaiser rolls
4 roll (3-1/2" dia) (228g)
Snacks
Large granola bar
4 bar (148g)
Nut and Seed Products
Coconut milk, canned
1 1/2 cup (346mL)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Mixed nuts
4 tbsp (34g)
Sunflower kernels
3 1/3 oz (94g)
Sweets
Sugar
5 tbsp (65g)
Breakfast Cereals
Quick oats
2 1/2 cup (200g)
dinner prep - 2 days
1. Teriyaki seitan wings
745 cals, 81p, 47c, 25f (per meal)
Recipe has been scaled from original by 5x. 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.
2. Lentils
345 cals, 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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 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
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
1. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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.
lunch prep - 2 days
1. Eggplant pesto sandwich
905 cals, 29p, 67c, 49f (per meal)
2 small (916g)
2 tbsp (30mL)
4 tbsp (64g)
4 clove (12g)
4 roll (3-1/2" dia) (228g)
12 slice(s), thin/small (180g)
4 slice (1 oz each) (112g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven's broiler.
2
Brush eggplant slices with olive oil, and place them on a baking sheet. Place the pan about 6 inches from the heat source. Cook for 10 minutes, or until tender and toasted.
3
Split the roll lengthwise, and toast.
4
In a cup or small bowl, stir together the pesto and garlic. Spread this mixture on the toasted bread.
5
Fill the roll with eggplant slices, tomato, and cheese.
6
Serve.
breakfast prep - 2 days
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 2 days
1. Belizean rice & beans
905 cals, 26p, 128c, 25f (per meal)
3 3/4 clove(s) (11g)
5/8 medium (2-1/2" dia) (69g)
5/8 medium (approx 2-3/4" long, 2-1/2 dia.) (74g)
1 1/4 cup (231g)
1 cup(s) (225mL)
1 1/4 can (560g)
1 cup (225mL)
Recipe has been scaled from original by 1.25x. 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.
lunch prep - 2 days
1. Vegan sausage & veggie sheet pan
480 cals, 33p, 31c, 22f (per meal)
1 tsp (4g)
4 tsp (20mL)
2 cup chopped (182g)
2 medium (122g)
2 small (1-3/4" to 2-1/4" dia.) (184g)
2 sausage (200g)
1
Preheat oven to 400°F (200°F) and line a sheet pan with parchment paper.
2
Toss vegetables in oil, italian seasoning, and some salt and pepper.
3
Spread vegetables and sausage on the baking sheet and roast, stirring once halfway through, until vegetables are soft and sausage is golden, about 35 minutes. Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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.
snack prep - 2 days
1. Cheesy crisps and guac
260 cals, 11p, 3c, 22f (per meal)
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese in little circles in the pan, about 1 tbsp per crisp.
3
Cook for about a minute, until the edges are crispy but the center is bubbling and soft.
4
Using a spatula, transfer crisps to a plate and allow to cool and harden for a couple of minutes.
5
Serve with guacamole.
breakfast prep - 3 days
1. Simple cinnamon oatmeal with water
360 cals, 9p, 62c, 5f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
dinner prep - 2 days
1. Garlic pepper seitan
340 cals, 31p, 16c, 17f (per meal)
2 tbsp (30mL)
4 tbsp, chopped (40g)
2 1/2 clove(s) (8g)
2 tbsp, chopped (19g)
1/2 lbs (227g)
2 dash, ground (1g)
1 tbsp (15mL)
1 dash (1g)
Recipe has been scaled from original by 0.5x. 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. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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 - 2 days
1. Chunky canned soup (non-creamy)
865 cals, 63p, 81c, 24f (per meal)
7 can (~19 oz) (3682g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
8 medium (488g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 2 days
lunch prep - 1 days
1. Crispy chik'n tenders
685 cals, 49p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 1 days
1. Curried lentils
480 cals, 18p, 40c, 25f (per meal)
1/3 cup (64g)
2/3 cup(s) (160mL)
2/3 dash (0g)
1/2 cup (120mL)
2 tsp (10g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Rinse lentils and place in a saucepan with the water. Bring to a boil, then cover, and simmer over low heat for 15 minutes. Stir in the curry paste, coconut cream and season with salt to taste. Return to a simmer, and cook for an additional 10 to 15 minutes, until tender.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
