3200 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 3200 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 (3150cal, 245g protein, 256g net carbs, 107g fat, 48g fiber per day) cannot be customized.
Day 1
3125cal, 262g protein, 262g net carbs, 98g fat, 39g fiber
4 mini muffin(s) (224cal, 17p, 1c, 17f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 bar (490cal, 40p, 52c, 10f)
2 serving(s) (136cal, 3p, 8c, 9f)
2 banana (268cal, 3p, 55c, 1f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
2 cup(s) (229cal, 3p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3100cal, 248g protein, 223g net carbs, 123g fat, 30g fiber
4 mini muffin(s) (224cal, 17p, 1c, 17f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 serving(s) (646cal, 29p, 50c, 33f)
4 stick(s) (331cal, 27p, 6c, 22f)
2 banana (268cal, 3p, 55c, 1f)
2 sausage link(s) (722cal, 58p, 31c, 38f)
2 cup(s) (229cal, 3p, 51c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3150cal, 269g protein, 201g net carbs, 122g fat, 44g fiber
2 toast(s) (322cal, 23p, 43c, 4f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 serving(s) (646cal, 29p, 50c, 33f)
4 stick(s) (331cal, 27p, 6c, 22f)
2 slice(s) (293cal, 14p, 30c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 sausage(s) (536cal, 56p, 21c, 24f)
1 3/4 serving(s) (316cal, 15p, 4c, 25f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3200cal, 241g protein, 349g net carbs, 75g fat, 40g fiber
2 toast(s) (322cal, 23p, 43c, 4f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 slice(s) (293cal, 14p, 30c, 9f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3175cal, 236g protein, 275g net carbs, 98g fat, 62g fiber
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 sandwich(es) (343cal, 16p, 39c, 9f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 serving(s) (874cal, 50p, 87c, 25f)
1 serving(s) (76cal, 2p, 5c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3150cal, 229g protein, 236g net carbs, 116g fat, 60g fiber
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 wrap(s) (406cal, 21p, 38c, 17f)
3 serving(s) (563cal, 20p, 17c, 42f)
2 serving(s) (874cal, 50p, 87c, 25f)
1 serving(s) (76cal, 2p, 5c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3175cal, 227g protein, 246g net carbs, 114g fat, 61g fiber
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 wrap(s) (406cal, 21p, 38c, 17f)
3 serving(s) (563cal, 20p, 17c, 42f)
3 serving(s) (709cal, 41p, 59c, 23f)
1 piece(s) (262cal, 9p, 43c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (63 items)
Vegetables and Vegetable Products
Onion
5 medium (2-1/2" dia) (552g)
Mushrooms
2 cup, chopped (140g)
Tomatoes
6 1/3 medium whole (2-3/5" dia) (777g)
Fresh parsley
3/4 sprigs (1g)
Ketchup
4 tbsp (68g)
Baby carrots
60 medium (600g)
Garlic
2 clove (6g)
Raw celery
1/3 stalk, medium (7-1/2" - 8" long) (13g)
Cucumber
1/2 cup slices (52g)
Fresh ginger
3 inch (2.5cm) cube (15g)
Fresh spinach
3/4 lbs (340g)
Other
Vegan sausage
6 sausage (600g)
Frozen cauliflower
3 cup (340g)
Protein bar (20g protein)
2 bar (100g)
Mixed greens
6 1/2 cup (195g)
Meatless chik'n tenders
1 1/4 lbs (550g)
Fats and Oils
Oil
2 1/2 oz (74mL)
Salad dressing
6 tbsp (90mL)
Olive oil
2 tbsp (30mL)
Mayonnaise
1 tsp (5mL)
Balsamic vinaigrette
5 tsp (24mL)
Fruits and Fruit Juices
Fruit juice
48 fl oz (1440mL)
Banana
11 medium (7" to 7-7/8" long) (1296g)
Apples
1 medium (3" dia) (182g)
Lemon juice
1 tsp (5mL)
Beverages
Water
1 3/4 gallon (6720mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Dairy and Egg Products
Eggs
8 large (400g)
Cheddar cheese
6 tbsp, shredded (42g)
String cheese
8 stick (224g)
Sliced cheese
4 slice (3/4 oz ea) (84g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Fresh mozzarella cheese
3 1/3 oz (95g)
Plain lowfat yogurt
4 cup (980g)
Feta cheese
4 tbsp (38g)
Nonfat greek yogurt, plain
6 tbsp (105g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Apple cider vinegar
1/4 tbsp (0mL)
Pasta sauce
1/2 jar (24 oz) (336g)
Vegetable broth
2 cup(s) (mL)
Spices and Herbs
Thyme, dried
4 tsp, ground (6g)
Cinnamon
4 dash (1g)
Balsamic vinegar
1/4 tbsp (4mL)
Fresh thyme
1 tsp (1g)
Paprika
2 tbsp (14g)
Dried dill weed
1/3 tsp (0g)
Salt
1 1/2 dash (1g)
Black pepper
1 1/2 dash, ground (0g)
Fresh basil
5 tsp, chopped (4g)
Ground cumin
1/2 tbsp (3g)
Baked Products
Bread
1 1/4 lbs (576g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Naan bread
2 piece (180g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Legumes and Legume Products
Hummus
2 cup (435g)
Chickpeas, canned
1 1/3 can (597g)
Firm tofu
14 oz (397g)
White beans, canned
2 can(s) (878g)
Nut and Seed Products
Sunflower kernels
1 3/4 oz (50g)
Roasted cashews
6 tbsp, halves and whole (51g)
Pistachios, dry roasted, without shells or salt added
1 1/2 cup (185g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
dinner prep - 2 days
1. Vegan bangers and cauliflower mash
720 cals, 58p, 31c, 38f (per meal)
2 small (140g)
4 sausage (400g)
2 tbsp (30mL)
3 cup (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Egg & cheese mini muffin
225 cals, 17p, 1c, 17f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
3. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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
1. Banana ice cream
270 cals, 3p, 55c, 1f (per meal)
4 large (8" to 8-7/8" long) (544g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Add the frozen banana slices to a food processor or blender and blend. Scrape down the sides as needed and continue to blend until the bananas turn into a creamy, ice cream consistency.
2
Serve immediately for a soft-serve consistency, or transfer the banana ice cream to a container and freeze for 1-2 hours for a firmer texture.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
370 cals, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Grilled cheese with mushrooms
645 cals, 29p, 50c, 33f (per meal)
1 cup, chopped (70g)
1 tbsp (15mL)
2 tsp, ground (3g)
4 slice(s) (128g)
2 slice (3/4 oz ea) (42g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
breakfast prep - 2 days
1. Banana & cottage cheese toast
320 cals, 23p, 43c, 4f (per meal)
2 dash (1g)
1 extra small (less than 6" long) (81g)
1/2 cup (113g)
2 slice (64g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Top toast with cottage cheese and sliced banana.
3
Sprinkle cinnamon on top and serve!
snack prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
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.
dinner prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Easy chickpea salad
115 cals, 6p, 13c, 2f (per meal)
3/4 sprigs (1g)
1/4 tbsp (0mL)
1/4 tbsp (4mL)
4 tbsp cherry tomatoes (37g)
1/8 small (9g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
dinner prep - 1 days
1. Crispy chik'n tenders
915 cals, 65p, 82c, 36f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Cheese ravioli
815 cals, 33p, 113c, 20f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 3 days
1. Carrots and hummus
205 cals, 7p, 17c, 8f (per meal)
Recipe has been scaled from original by 7.5x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 2 days
1. Bean & tofu goulash
875 cals, 50p, 87c, 25f (per meal)
1 tsp (1g)
2 tbsp (14g)
2 tbsp (30mL)
2 clove (6g)
2 medium (2-1/2" dia) (220g)
14 oz (397g)
2 can(s) (878g)
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 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. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Vegetarian chickpea sandwiches
345 cals, 16p, 39c, 9f (per meal)
1/3 stalk, medium (7-1/2" - 8" long) (13g)
1/6 medium (2-1/2" dia) (18g)
1 tsp (5mL)
1 tsp (5mL)
1/3 tsp (0g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2 slice (64g)
1/3 can (149g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
3. 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.
snack prep - 3 days
lunch prep - 2 days
1. Mediterranean chik'n wrap
405 cals, 21p, 38c, 17f (per meal)
5 oz (142g)
2 tortilla (approx 7-8" dia) (98g)
1/2 cup (15g)
4 tbsp (60g)
1/2 cup slices (52g)
4 tbsp (38g)
2 slice(s), thin/small (30g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n according to package.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chik'n. Wrap tortilla up and serve.
2. Pistachios
565 cals, 20p, 17c, 42f (per meal)
1 1/2 cup (185g)
dinner prep - 1 days
1. Spinach soup with yogurt
710 cals, 41p, 59c, 23f (per meal)
6 tbsp (105g)
3/4 can (336g)
1 tbsp (15mL)
1 1/2 medium (2-1/2" dia) (165g)
3 inch (2.5cm) cube (15g)
3/4 lbs (340g)
2 cup(s) (mL)
1/2 tbsp (3g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium-high heat. Fry onion and ginger until soft, about 3-5 minutes. Stir in chickpeas, spinach, broth, cumin, and some salt.
2
Bring to a boil, reduce heat to low, and cook until greens are wilted, about 4-5 minutes.
3
Carefully transfer soup to a blender. Blend until smooth. Season to taste with salt and pepper. Stir in greek yogurt and serve.