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, 238g protein, 263g net carbs, 104g fat, 53g fiber per day) cannot be customized.
Day 1
3025cal, 234g protein, 210g net carbs, 122g fat, 39g fiber
4 taco(s) (700cal, 30p, 8c, 58f)
1 bar (245cal, 20p, 26c, 5f)
2 container (213cal, 20p, 22c, 5f)
2 cup (54cal, 4p, 6c, 0f)
1/3 cup (137cal, 14p, 3c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 serving(s) (362cal, 10p, 51c, 10f)
1 2/3 cup(s) (191cal, 3p, 42c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3175cal, 243g protein, 280g net carbs, 95g fat, 58g fiber
2 cup (54cal, 4p, 6c, 0f)
1/3 cup (137cal, 14p, 3c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3125cal, 226g protein, 240g net carbs, 119g fat, 46g fiber
2/3 serving(s) (443cal, 21p, 67c, 7f)
2 1/3 serving(s) (443cal, 8p, 33c, 29f)
1 2/3 serving(s) (322cal, 11p, 47c, 8f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
2 celery stalk (13cal, 1p, 1c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3175cal, 237g protein, 257g net carbs, 102g fat, 71g fiber
1 1/2 serving(s) (371cal, 28p, 43c, 8f)
1 container (107cal, 10p, 11c, 3f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
4 serving(s) (271cal, 5p, 17c, 19f)
1 2/3 serving(s) (322cal, 11p, 47c, 8f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 1/2 serving(s) (735cal, 31p, 33c, 47f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3125cal, 253g protein, 228g net carbs, 102g fat, 71g fiber
1 1/2 serving(s) (371cal, 28p, 43c, 8f)
1 container (107cal, 10p, 11c, 3f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
4 serving(s) (271cal, 5p, 17c, 19f)
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/3 cup (137cal, 14p, 3c, 5f)
2 1/2 serving(s) (735cal, 31p, 33c, 47f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3225cal, 237g protein, 313g net carbs, 95g fat, 42g fiber
1 serving(s) (731cal, 27p, 89c, 27f)
2 cup(s) (229cal, 3p, 51c, 1f)
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/3 cup (137cal, 14p, 3c, 5f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3225cal, 237g protein, 313g net carbs, 95g fat, 42g fiber
1 serving(s) (731cal, 27p, 89c, 27f)
2 cup(s) (229cal, 3p, 51c, 1f)
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/3 cup (137cal, 14p, 3c, 5f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (62 items)
Vegetables and Vegetable Products
Garlic
2 3/4 clove(s) (8g)
Onion
3/4 medium (2-1/2" dia) (87g)
Red bell pepper
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
Kale leaves
3 cup, chopped (120g)
Sugar snap peas
4 cup, whole (252g)
Ketchup
3 tbsp (51g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Fresh spinach
1 1/3 10oz package (383g)
Green onions
5 tbsp, sliced (40g)
Zucchini
5 medium (980g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Brown rice
2/3 cup (127g)
Uncooked dry pasta
2/3 lbs (304g)
Beverages
Water
2 gallon (7181mL)
Protein powder
31 scoop (1/3 cup ea) (961g)
Legumes and Legume Products
Kidney beans
1/4 can (112g)
Soy sauce
4 oz (90mL)
Peanut butter
1/2 lbs (257g)
Tempeh
3/4 lbs (340g)
Nut and Seed Products
Coconut milk, canned
3 tbsp (46mL)
Walnuts
3 tbsp, chopped (23g)
Chia seeds
2 1/2 tsp (12g)
Sesame seeds
2 1/2 tsp (8g)
Almonds
15 almond (18g)
Fruits and Fruit Juices
Fruit juice
45 1/3 fl oz (1360mL)
Orange
4 orange (616g)
Lemon juice
1 1/2 tbsp (23mL)
Blackberries
1 1/2 cup (216g)
Dried cranberries
3 tbsp (31g)
Lime juice
2 1/2 tbsp (38mL)
Banana
3 1/2 medium (7" to 7-7/8" long) (413g)
Frozen strawberries
2 1/4 cup, unthawed (335g)
Spices and Herbs
Salt
1/3 oz (8g)
Black pepper
2 1/2 tsp, ground (6g)
Dry mustard powder
1/4 tbsp (1g)
Dairy and Egg Products
Eggs
14 2/3 large (733g)
Whole milk
3/4 gallon (3000mL)
Cheddar cheese
1 cup, shredded (113g)
Romano cheese
1 3/4 tsp (4g)
Swiss cheese
2/3 cup, shredded (72g)
Butter
3 tbsp (43g)
Parmesan cheese
1/2 cup (50g)
Fats and Oils
Oil
2 tbsp (30mL)
Raspberry walnut vinaigrette
3 tbsp (46mL)
Salad dressing
1 cup (225mL)
Other
Edamame, dry roasted
1 2/3 cup (150g)
Protein bar (20g protein)
1 bar (50g)
Cottage cheese & fruit cup
4 container (532g)
Guacamole, store-bought
1/2 cup (124g)
Nutritional yeast
1/3 oz (9g)
Veggie burger patty
3 patty (213g)
Mixed greens
3 1/2 package (5.5 oz) (535g)
Vegan meatballs, frozen
14 meatball(s) (420g)
Coleslaw mix
2 1/2 cup (225g)
Lentil pasta
2/3 lbs (302g)
Ice cubes
1 1/2 cup (210g)
Sub roll(s)
3 roll(s) (255g)
Baked Products
Hamburger buns
3 bun (153g)
Pita bread
2 pita, small (4" dia) (56g)
Bread
2 2/3 slice (85g)
Breakfast Cereals
Breakfast cereal
6 1/3 serving (190g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (755g)
dinner prep - 1 days
1. Belizean rice & beans
360 cals, 10p, 51c, 10f (per meal)
3/4 clove(s) (2g)
1/8 medium (2-1/2" dia) (14g)
1/8 medium (approx 2-3/4" long, 2-1/2 dia.) (15g)
4 tbsp (46g)
1/6 cup(s) (44mL)
1/4 can (112g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.25x. 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.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 3 days
1. Kale & eggs
380 cals, 26p, 4c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
snack prep - 2 days
1. Sugar snap peas
55 cals, 4p, 6c, 0f (per meal)
4 cup, whole (252g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Season with salt if desired and serve raw.
lunch prep - 1 days
1. Cheese and guac tacos
700 cals, 30p, 8c, 58f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat a small, non-stick skillet over medium heat and spray with non-stick spray.
2
Sprinkle the cheese (1/4 cup per taco) into the skillet into a circle.
3
Let the cheese fry for about a minute. The edges should be crispy, but the center still bubbling and soft. Using a spatula, transfer the cheese to a plate.
4
Working quickly, add the guacamole into the center and bend the cheese over top to form a taco shell shape before the cheese hardens.
5
Serve.
2. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. 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. Peanut tempeh
650 cals, 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. Brown rice
230 cals, 5p, 46c, 2f (per meal)
2/3 cup (127g)
4 dash (3g)
1 1/3 cup(s) (316mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. 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, fluff with a fork, and season with salt and pepper.
lunch prep - 1 days
1. Veggie burger
825 cals, 33p, 124c, 15f (per meal)
3 patty (213g)
3 bun (153g)
3 tbsp (51g)
3 oz (85g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with greens and ketchup. Feel free to add other low calorie toppings like mustard or pickles.
2. Pita bread
155 cals, 6p, 28c, 1f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
snack prep - 2 days
1. Breakfast cereal
320 cals, 11p, 47c, 8f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown.
2. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Blackberries
50 cals, 2p, 5c, 1f (per meal)
1 1/2 cup (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 1 days
1. Spaghetti and meatless meatballs
445 cals, 21p, 67c, 7f (per meal)
2 meatball(s) (60g)
2 2/3 oz (76g)
1/6 jar (24 oz) (112g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
2. Cranberry spinach salad
445 cals, 8p, 33c, 29f (per meal)
3 tbsp (31g)
3 tbsp, chopped (23g)
5/8 6oz package (99g)
3 tbsp (47mL)
1 3/4 tsp (4g)
Recipe has been scaled from original by 0.58x. 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.
dinner prep - 2 days
1. Sesame peanut zoodles
735 cals, 31p, 33c, 47f (per meal)
1 1/4 tsp (6g)
1 1/4 tbsp (19mL)
2 1/2 tbsp, sliced (20g)
1 1/4 tsp (4g)
2 1/2 tbsp (38mL)
5 tbsp (80g)
1 1/4 cup (113g)
2 1/2 medium (490g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.
lunch prep - 2 days
1. Lentil pasta
675 cals, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mixed greens salad
270 cals, 5p, 17c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Breakfast cereal with protein milk
370 cals, 28p, 43c, 8f (per meal)
3/4 cup (180mL)
1 1/2 serving (45g)
3/4 scoop (1/3 cup ea) (23g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 3 days
1. Strawberry banana protein smoothie
195 cals, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1/2 medium (7" to 7-7/8" long) (59g)
3/4 cup, unthawed (112g)
5 almond (6g)
1 tbsp (15mL)
1/2 cup (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
breakfast prep - 2 days
1. Easy mini quiche
385 cals, 25p, 20c, 22f (per meal)
2 2/3 large (133g)
2/3 cup (160mL)
1/4 tbsp (1g)
2/3 cup, shredded (72g)
2 2/3 slice (85g)
2/3 medium (2-1/2" dia) (73g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Lightly grease the muffin tins (one for each serving).
2
Trim or cut bread into circles. Place circles in bottom of muffin tins. You can use various scraps of bread and press them together at the base of the tin in order to get the most use out of a slice. Distribute the onion and shredded cheese evenly between the muffin tins.
3
In a medium bowl, combine milk, eggs, mustard and some salt and pepper. Divide between the muffin tins. Quiches will puff up, so be sure to leave some space at the top.
4
Bake for 20 minutes, or until a toothpick inserted into the center of a quiche comes out clean.
lunch prep - 2 days
1. Spinach parmesan pasta
730 cals, 27p, 89c, 27f (per meal)
1/2 lbs (228g)
3 tbsp (43g)
2 clove(s) (6g)
1 10oz package (284g)
1/2 cup (50g)
4 dash (3g)
2 tsp, ground (5g)
1/3 cup(s) (79mL)
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
dinner prep - 2 days
1. Vegan meatball sub
700 cals, 42p, 81c, 18f (per meal)
1 1/2 roll(s) (128g)
1/2 tbsp (2g)
6 tbsp (98g)
6 meatball(s) (180g)
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.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (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.