7-day meal plan with recipes and a grocery list
3200 calorie high protein vegetarian meal plan
3175calories
259gprotein
256gnet carbs
103gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
3175cals, 251g protein, 278g net carbs, 96g fat 48g fiber per day
Breakfast
Simple cinnamon oatmeal with milk
1 serving(s) · 329cal, 11p, 46c, 9f
Basic fried eggs
2 egg(s) · 159cal, 13p, 1c, 12f
Lunch
Hummus & veggie deli sandwich
2 sandwich(es) · 739cal, 55p, 66c, 22f
Fruit juice
1 1/3 cup(s) · 153cal, 2p, 34c, 1f
Snacks
Toast with butter
1 slice(s) · 114cal, 4p, 12c, 5f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Dinner
Warm brussels sprout & lentil salad
1 1/2 serving(s) · 414cal, 21p, 46c, 11f
Milk
1 2/3 cup(s) · 248cal, 13p, 20c, 13f
Lowfat Greek yogurt
2 container(s) · 310cal, 25p, 33c, 8f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 2
3175cals, 251g protein, 278g net carbs, 96g fat 48g fiber per day
Breakfast
Simple cinnamon oatmeal with milk
1 serving(s) · 329cal, 11p, 46c, 9f
Basic fried eggs
2 egg(s) · 159cal, 13p, 1c, 12f
Lunch
Hummus & veggie deli sandwich
2 sandwich(es) · 739cal, 55p, 66c, 22f
Fruit juice
1 1/3 cup(s) · 153cal, 2p, 34c, 1f
Snacks
Toast with butter
1 slice(s) · 114cal, 4p, 12c, 5f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Dinner
Warm brussels sprout & lentil salad
1 1/2 serving(s) · 414cal, 21p, 46c, 11f
Milk
1 2/3 cup(s) · 248cal, 13p, 20c, 13f
Lowfat Greek yogurt
2 container(s) · 310cal, 25p, 33c, 8f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 3
3225cals, 231g protein, 246g net carbs, 128g fat 43g fiber per day
Breakfast
Simple cinnamon oatmeal with milk
1 serving(s) · 329cal, 11p, 46c, 9f
Basic fried eggs
2 egg(s) · 159cal, 13p, 1c, 12f
Lunch
Edamame slaw salad bowl
1 1/2 serving(s) · 294cal, 12p, 20c, 14f
Walnuts
1/2 cup(s) · 350cal, 8p, 3c, 33f
Cottage cheese & fruit cup
2 container · 261cal, 28p, 26c, 5f
Snacks
Toast with butter
1 slice(s) · 114cal, 4p, 12c, 5f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Dinner
Chik'n nuggets
12 nuggets · 662cal, 37p, 62c, 27f
Fruit juice
1 2/3 cup(s) · 191cal, 3p, 42c, 1f
Edamame & beet salad
1 serving(s) · 171cal, 9p, 12c, 7f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 4
3150cals, 282g protein, 202g net carbs, 115g fat 48g fiber per day
Breakfast
Large granola bar
2 bar(s) · 352cal, 7p, 44c, 15f
String cheese
1 stick(s) · 83cal, 7p, 2c, 6f
Lunch
Crack slaw with tempeh
1 1/2 serving(s) · 633cal, 43p, 24c, 32f
Mixed nuts
1/3 cup(s) · 290cal, 9p, 6c, 24f
Dinner
Chik'n nuggets
12 nuggets · 662cal, 37p, 62c, 27f
Fruit juice
1 2/3 cup(s) · 191cal, 3p, 42c, 1f
Edamame & beet salad
1 serving(s) · 171cal, 9p, 12c, 7f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 5
3150cals, 273g protein, 238g net carbs, 99g fat 56g fiber per day
Breakfast
Large granola bar
2 bar(s) · 352cal, 7p, 44c, 15f
String cheese
1 stick(s) · 83cal, 7p, 2c, 6f
Lunch
Vegan deli smashed avocado sandwich
1 sandwich(es) · 387cal, 23p, 29c, 16f
Milk
1 1/3 cup(s) · 199cal, 10p, 16c, 11f
Celery and peanut butter
2 serving(s) · 436cal, 15p, 13c, 33f
Dinner
Bbq cauliflower wings
3 serving(s) · 803cal, 42p, 120c, 6f
Roasted tomatoes
2 tomato(es) · 119cal, 2p, 5c, 9f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 6
3200cals, 259g protein, 271g net carbs, 97g fat 51g fiber per day
Breakfast
High protein scrambled eggs
2 serving(s) · 396cal, 39p, 4c, 25f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Lunch
Vegan sausage & veggie sheet pan
1 1/2 serving(s) · 720cal, 49p, 46c, 32f
Simple mixed greens and tomato salad
3 serving(s) · 227cal, 5p, 16c, 14f
Dinner
Bbq cauliflower wings
3 serving(s) · 803cal, 42p, 120c, 6f
Roasted tomatoes
2 tomato(es) · 119cal, 2p, 5c, 9f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Day 7
3200cals, 267g protein, 276g net carbs, 88g fat 59g fiber per day
Breakfast
High protein scrambled eggs
2 serving(s) · 396cal, 39p, 4c, 25f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Lunch
Vegan sausage & veggie sheet pan
1 1/2 serving(s) · 720cal, 49p, 46c, 32f
Simple mixed greens and tomato salad
3 serving(s) · 227cal, 5p, 16c, 14f
Dinner
Lentil pasta
1 1/2 serving(s) · 757cal, 49p, 91c, 6f
Fruit juice
1 1/2 cup(s) · 172cal, 3p, 38c, 1f
Protein Supplement
Protein shake
4 scoop · 436cal, 97p, 4c, 2f
Grocery List (56 items)
Dairy and Egg Products
Whole milk
8 cup(s)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s)
Eggs
14 large
Butter
1 tbsp
String cheese
2 stick
Nonfat greek yogurt, plain
10 tbsp
Low fat cottage cheese (1% milkfat)
1 cup
Fats and Oils
Oil
3 oz
Salad dressing
1 cup
Balsamic vinaigrette
2 tbsp
Vegetables and Vegetable Products
Brussels sprouts
4 1/2 cup, shredded
Cucumber
1 cup slices
Edamame, frozen, shelled
1 3/4 cup
Carrots
4 1/4 medium
Ketchup
6 tbsp
Beets, precooked (canned or refrigerated)
4 beet(s)
Garlic
1 1/2 clove
Cauliflower
6 head small (4" dia.)
Tomatoes
4 3/4 medium whole (2-3/5" dia)
Raw celery
4 stalk, medium (7-1/2" - 8" long)
Broccoli
3 cup chopped
Potatoes
3 small (1-3/4" to 2-1/4" dia.)
34 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 2 days
1. Warm brussels sprout & lentil salad
415cal, 21p, 46c, 11f (per meal)
3/4 tbsp (11mL)
4 1/2 cup, shredded (225g)
3 cup(s) (711mL)
3 tbsp (45mL)
3/4 cup (144g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lentils in the water according to package instructions, then drain and set aside.
2
Heat oil in a skillet over medium heat. Add shredded brussels sprouts with some salt and cook until tender and lightly browned, about 4-5 minutes.
3
Stir in the cooked lentils and cook for another 1-2 minutes.
4
Toss with your salad dressing of choice, season with salt and pepper to taste, and serve.
3. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
breakfast prep - 3 days
1. Simple cinnamon oatmeal with milk
329cal, 11p, 46c, 9f (per meal)
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
lunch prep - 2 days
1. Hummus & veggie deli sandwich
739cal, 55p, 66c, 22f (per meal)
4 slice(s) (128g)
12 slices (125g)
6 tbsp (90g)
1/2 cup slices (52g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Spread hummus onto the bread.
3
Assemble the remaining ingredients into a sandwich. Serve.
snack prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
lunch prep - 1 days
1. Edamame slaw salad bowl
295cal, 12p, 20c, 14f (per meal)
3/4 cup (89g)
2 1/4 cup (203g)
3 tbsp (45mL)
1 1/2 small (5-1/2" long) (75g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
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. Chik'n nuggets
662cal, 37p, 62c, 27f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
3. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
2 cup (60g)
2 tbsp (30mL)
1 cup (118g)
4 beet(s) (200g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
lunch prep - 1 days
1. Crack slaw with tempeh
633cal, 43p, 24c, 32f (per meal)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
6 oz (170g)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
snack prep - 2 days
1. Double chocolate protein shake
343cal, 70p, 6c, 2f (per meal)
2 1/2 cup(s) (593mL)
2 1/2 tsp (5g)
5 tbsp (88g)
2 1/2 scoop (1/3 cup ea) (78g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
dinner prep - 2 days
1. Bbq cauliflower wings
803cal, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. 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. Roasted tomatoes
119cal, 2p, 5c, 9f (per meal)
lunch prep - 1 days
1. Vegan deli smashed avocado sandwich
387cal, 23p, 29c, 16f (per meal)
5 slices (52g)
2 slice(s) (64g)
1 tsp (5mL)
1/2 cup (15g)
1/3 avocado(s) (67g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Using the back of a fork, mash avocado onto the bottom slice of bread. Layer the deli slices and mixed greens on top. Drizzle with hot sauce, top with top slice of bread and serve.
3. Celery and peanut butter
436cal, 15p, 13c, 33f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
breakfast prep - 2 days
1. High protein scrambled eggs
396cal, 39p, 4c, 25f (per meal)
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
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 - 2 days
lunch prep - 2 days
1. Vegan sausage & veggie sheet pan
720cal, 49p, 46c, 32f (per meal)
2 tbsp (30mL)
1/2 tbsp (5g)
3 medium (183g)
3 cup chopped (273g)
3 small (1-3/4" to 2-1/4" dia.) (276g)
3 sausage (300g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Simple mixed greens and tomato salad
227cal, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Lentil pasta
757cal, 49p, 91c, 6f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
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