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 (3100cals, 211g protein, 238g net carbs, 124g fat 49g fiber per day) cannot be customized.
Day 1
3100cals, 232g protein, 175g net carbs, 139g fat 54g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 sandwich(es) (820cal, 41p, 57c, 42f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 slice(s) (227cal, 8p, 24c, 10f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 1/2 serving(s) (785cal, 65p, 29c, 37f)
1 1/2 serving(s) (173cal, 5p, 9c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3100cals, 232g protein, 175g net carbs, 139g fat 54g fiber per day
1 slice(s) (168cal, 5p, 13c, 9f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 sandwich(es) (820cal, 41p, 57c, 42f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 slice(s) (227cal, 8p, 24c, 10f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 1/2 serving(s) (785cal, 65p, 29c, 37f)
1 1/2 serving(s) (173cal, 5p, 9c, 11f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3125cals, 196g protein, 289g net carbs, 109g fat 52g fiber per day
3 eggs (297cal, 20p, 2c, 23f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
1 sandwich(es) (542cal, 25p, 26c, 36f)
2 serving(s) (196cal, 8p, 14c, 6f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 slice(s) (227cal, 8p, 24c, 10f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 clementine(s) (78cal, 1p, 15c, 0f)
1 1/2 serving(s) (546cal, 23p, 84c, 6f)
2 serving(s) (300cal, 16p, 49c, 4f)
1 grapefruit (119cal, 2p, 23c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3075cals, 196g protein, 235g net carbs, 133g fat 39g fiber per day
3 eggs (297cal, 20p, 2c, 23f)
1 1/2 serving(s) (149cal, 5p, 3c, 11f)
2 serving(s) (709cal, 32p, 13c, 59f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
1 peach (162cal, 7p, 12c, 9f)
1 container(s) (181cal, 8p, 32c, 2f)
1 1/2 serving(s) (546cal, 23p, 84c, 6f)
2 serving(s) (300cal, 16p, 49c, 4f)
1 grapefruit (119cal, 2p, 23c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3100cals, 199g protein, 174g net carbs, 157g fat 46g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 serving(s) (709cal, 32p, 13c, 59f)
3 1/2 serving(s) (286cal, 9p, 14c, 17f)
1 peach (162cal, 7p, 12c, 9f)
1 container(s) (181cal, 8p, 32c, 2f)
1 serving(s) (573cal, 27p, 51c, 21f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3125cals, 212g protein, 309g net carbs, 94g fat 50g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/2 sandwich(es) (545cal, 17p, 46c, 27f)
2 container (261cal, 28p, 26c, 5f)
3 peach(es) (198cal, 4p, 36c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3125cals, 212g protein, 309g net carbs, 94g fat 50g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/2 sandwich(es) (545cal, 17p, 46c, 27f)
2 container (261cal, 28p, 26c, 5f)
3 peach(es) (198cal, 4p, 36c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (57 items)
Spices and Herbs
Thyme, dried
1/4 tbsp, leaves (1g)
Salt
5 g (5g)
Black pepper
1 1/2 g (1g)
Ground cumin
1 tsp (2g)
Yellow mustard
2 dash or 1 packet (1g)
Paprika
1 dash (1g)
Fresh basil
5 tsp, chopped (4g)
Vegetables and Vegetable Products
Cauliflower
1 1/2 head small (4" dia.) (398g)
Fresh spinach
14 1/4 cup(s) (428g)
Sun-dried tomatoes
3 oz (85g)
Garlic
3 1/2 clove(s) (11g)
Fresh parsley
4 sprigs (4g)
Tomatoes
9 1/2 medium whole (2-3/5" dia) (1163g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Romaine lettuce
1 hearts (500g)
Carrots
11 medium (669g)
Onion
2/3 medium (2-1/2" dia) (73g)
Frozen sugar snap peas
4 2/3 cup (672g)
Ketchup
1/2 cup (119g)
Fats and Oils
Oil
1/4 lbs (110mL)
Olive oil
1/4 lbs (117mL)
Salad dressing
1 1/2 tbsp (23mL)
Mayonnaise
2 tbsp (30mL)
Ranch dressing
1/2 cup (120mL)
Balsamic vinaigrette
5 tsp (24mL)
Legumes and Legume Products
Tempeh
1 1/4 lbs (567g)
Chickpeas, canned
1 1/2 can (672g)
Firm tofu
1 3/4 lbs (794g)
Hummus
1/4 cup (68g)
Other
Tzatziki
5/8 cup(s) (140g)
Nutritional yeast
1 tsp (1g)
Chickpea pasta
2 oz (57g)
Cottage cheese & fruit cup
4 container (680g)
Protein bar (20g protein)
2 bar (100g)
Vegan chik'n nuggets
28 nuggets (602g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 1/4 cup (310mL)
Pesto sauce
1/2 cup (120g)
Beverages
Water
21 cup(s) (4977mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Baked Products
Bread
22 slice (704g)
Naan bread
1 piece(s) (90g)
Fruits and Fruit Juices
Avocados
1/2 avocado(s) (101g)
Clementines
15 fruit (1110g)
Grapefruit
4 large (approx 4-1/2" dia) (1328g)
Lemon juice
3/4 fl oz (23mL)
Peach
8 medium (2-2/3" dia) (1185g)
Dairy and Egg Products
Eggs
22 1/3 medium (982g)
Butter
1/3 stick (34g)
String cheese
3 stick (84g)
Provolone cheese
6 slice(s) (168g)
Kefir, flavored
4 cup (960mL)
Goat cheese
4 tbsp (56g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Fresh mozzarella cheese
3 1/3 oz (95g)
Cereal Grains and Pasta
Instant couscous, flavored
1 box (5.8 oz) (164g)
Snacks
High-protein granola bar
3 bar (120g)
Pretzels, hard, salted
4 oz (113g)
dinner prep - 2 days
1. Buffalo tempeh with tzatziki
785cal, 65p, 29c, 37f (per meal)
1 1/4 lbs (567g)
2 1/2 tbsp (38mL)
5/8 cup(s) (140g)
10 tbsp (150mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tempeh with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with tzatziki.
2. Roasted cauliflower
173cal, 5p, 9c, 11f (per meal)
1/4 tbsp, leaves (1g)
1 1/2 head small (4" dia.) (398g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Basic scrambled eggs
159cal, 13p, 1c, 12f (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.
3. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
snack prep - 3 days
1. Toast with butter
227cal, 8p, 24c, 10f (per meal)
lunch prep - 2 days
1. Grilled cheese with sun dried tomatoes & spinach
820cal, 41p, 57c, 43f (per meal)
3 slice(s) (84g)
1/2 tbsp (8mL)
3/8 cup(s) (11g)
1 1/2 oz (43g)
1 1/2 tbsp (24g)
3 slice (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
breakfast prep - 2 days
1. Pesto scrambled eggs
297cal, 20p, 2c, 23f (per meal)
Recipe has been scaled from original by 1.5x. 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. Simple sauteed spinach
149cal, 5p, 4c, 11f (per meal)
12 cup(s) (360g)
1 1/2 tbsp (23mL)
3 dash (2g)
3 dash, ground (1g)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
546cal, 23p, 84c, 6f (per meal)
1 can (448g)
1/2 tbsp (8mL)
4 sprigs (4g)
1 roma tomato (80g)
1/2 cucumber (8-1/4") (151g)
1 tsp (2g)
1/2 tsp (3mL)
1 box (5.8 oz) (164g)
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. Kefir
300cal, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
lunch prep - 1 days
1. Egg salad sandwich
542cal, 25p, 26c, 36f (per meal)
2 dash or 1 packet (1g)
1 dash (1g)
2 slice (64g)
1 dash (0g)
1 dash (0g)
1/4 small (18g)
2 tbsp (30mL)
3 medium (132g)
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
3. 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.
snack prep - 2 days
1. Peach and goat cheese bites
162cal, 7p, 12c, 9f (per meal)
1
Slice peach from top to bottom to make thin strips.
2
Put goat cheese and a dash of salt (sea salt is preferred but any type will do) in between 2 strips of peach to make a sandwich. Serve.
lunch prep - 2 days
1. Buffalo tofu
709cal, 32p, 13c, 59f (per meal)
2 tbsp (30mL)
1/2 cup (120mL)
2/3 cup (158mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Olive oil drizzled sugar snap peas
286cal, 10p, 14c, 17f (per meal)
2 1/3 tbsp (35mL)
4 2/3 cup (672g)
1/2 tsp (1g)
1/2 tsp (0g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
breakfast prep - 3 days
1. Egg and pesto stuffed tomato
130cal, 8p, 5c, 8f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
dinner prep - 1 days
1. Chickpea & chickpea pasta
573cal, 27p, 51c, 21f (per meal)
1 tsp (1g)
1/2 tbsp (7g)
1/2 tbsp (8mL)
2 clove(s) (6g)
1/2 can (224g)
2 oz (57g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mozzarella and tomato salad
403cal, 23p, 11c, 28f (per meal)
5 tsp, chopped (4g)
5 tsp (25mL)
1/4 lbs (95g)
1 1/4 large whole (3" dia) (228g)
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 - 2 days
1. Vegetable and hummus sandwich
545cal, 17p, 46c, 27f (per meal)
1/2 tbsp (8mL)
1 1/2 plum tomato (93g)
2 1/4 tbsp (34g)
1 1/2 tbsp (23mL)
1 1/2 small (5-1/2" long) (75g)
3/4 cup(s) (23g)
3 slice (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
In a small bowl combine the spinach, carrot, olive oil, and lemon juice.
3
Spread hummus on bread and top with spinach mixture and tomato slices.
4
Place other slice on top and serve.
3. Cottage cheese & fruit cup
261cal, 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.
snack prep - 2 days
dinner prep - 2 days
1. Chik'n nuggets
772cal, 43p, 72c, 32f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Carrot sticks
108cal, 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.