3200 calorie vegetarian meal plan
In just a few clicks, generate your own 3200 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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (3175cals, 204g protein, 297g net carbs, 106g fat 56g fiber per day) cannot be customized.
Day 1
3200cals, 203g protein, 295g net carbs, 116g fat 41g fiber per day
3 mini muffin(s) (183cal, 14p, 1c, 14f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 3/4 cup rice, cooked (386cal, 8p, 85c, 1f)
3/4 serving(s) (113cal, 0p, 13c, 6f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
3 serving(s) (779cal, 32p, 93c, 27f)
1 serving(s) (183cal, 9p, 3c, 15f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3200cals, 203g protein, 295g net carbs, 116g fat 41g fiber per day
3 mini muffin(s) (183cal, 14p, 1c, 14f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
1 3/4 cup rice, cooked (386cal, 8p, 85c, 1f)
3/4 serving(s) (113cal, 0p, 13c, 6f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
3 serving(s) (779cal, 32p, 93c, 27f)
1 serving(s) (183cal, 9p, 3c, 15f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3150cals, 206g protein, 286g net carbs, 109g fat 53g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 can(s) (707cal, 25p, 60c, 34f)
3 serving(s) (203cal, 4p, 13c, 14f)
2 2/3 serving(s) (902cal, 75p, 103c, 17f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3150cals, 206g protein, 286g net carbs, 109g fat 53g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 can(s) (707cal, 25p, 60c, 34f)
3 serving(s) (203cal, 4p, 13c, 14f)
2 2/3 serving(s) (902cal, 75p, 103c, 17f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3225cals, 206g protein, 324g net carbs, 100g fat 50g fiber per day
1 bagel(s) (391cal, 11p, 53c, 14f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 sandwich(es) (763cal, 23p, 110c, 21f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/3 serving(s) (456cal, 41p, 22c, 22f)
3 serving(s) (521cal, 35p, 76c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3175cals, 202g protein, 296g net carbs, 97g fat 79g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3175cals, 202g protein, 296g net carbs, 97g fat 79g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 3/4 cup(s) (170cal, 8p, 22c, 1f)
1 packet(s) (165cal, 4p, 29c, 2f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 1/2 serving(s) (682cal, 34p, 70c, 18f)
3/8 cup(s) (313cal, 8p, 15c, 24f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (51 items)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Roasted cashews
1 1/3 cup, halves and whole (183g)
Almonds
10 tbsp, whole (89g)
Walnuts
4 tbsp, shelled (25g)
Fats and Oils
Oil
3 oz (87mL)
Salad dressing
3/4 cup (180mL)
Olive oil
4 tsp (19mL)
Soups, Sauces, and Gravies
Barbecue sauce
18 fl oz (638g)
Chunky canned soup (creamy varieties)
4 can (~19 oz) (2132g)
Vegetable broth
10 cup(s) (mL)
Fruits and Fruit Juices
Canned pineapple
3 cup, chunks (543g)
Pears
5 medium (890g)
Legumes and Legume Products
Firm tofu
34 1/2 oz (978g)
White beans, canned
1 1/2 can(s) (659g)
Roasted peanuts
1/2 cup (73g)
Lentils, raw
3/4 cup (144g)
Peanut butter
2 tbsp (32g)
Chickpeas, canned
2 1/2 can (1120g)
Vegetables and Vegetable Products
Broccoli
3 cup chopped (273g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (300g)
Garlic
8 clove(s) (24g)
Onion
1 3/4 medium (2-1/2" dia) (192g)
Raw celery
6 stalk, medium (7-1/2" - 8" long) (240g)
Frozen mixed veggies
2 lbs (856g)
Green pepper
4 tsp, chopped (12g)
Kale leaves
7 cup, chopped (280g)
Cauliflower
6 head small (4" dia.) (1590g)
Beverages
Water
1 3/4 gallon (6797mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Dairy and Egg Products
Goat cheese
3 tbsp (42g)
Eggs
11 large (550g)
String cheese
4 stick (112g)
Butter
3 tbsp (43g)
Kefir, flavored
2 cup (480mL)
Snacks
Plantain chips
1 1/2 oz (43g)
Cereal Grains and Pasta
Long-grain white rice
2 cup (339g)
Seitan
1 1/3 lbs (605g)
Spices and Herbs
Black pepper
1 tsp, ground (2g)
Salt
1 tbsp (18g)
Fresh thyme
1/4 tbsp (1g)
Paprika
1 1/2 tbsp (10g)
Rosemary, dried
4 dash (1g)
Balsamic vinegar
2 tsp (10mL)
Baked Products
Bagel
3 medium bagel (3-1/2" to 4" dia) (315g)
Bread
4 slice (128g)
Other
Roasted chickpeas
1 1/2 cup (170g)
Teriyaki sauce
1/2 cup (106mL)
Mixed greens
12 cup (360g)
Nutritional yeast
1 1/2 cup (90g)
Sweets
Jelly
4 tbsp (84g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
dinner prep - 2 days
1. Bbq tofu & pineapple bowl
779cal, 32p, 93c, 27f (per meal)
1 1/2 tbsp (23mL)
3/4 cup (209g)
3 cup, chunks (543g)
1 1/2 lbs (680g)
3 cup chopped (273g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Goat cheese & tomato mini egg muffin
183cal, 14p, 1c, 14f (per meal)
3 slice(s), thin/small (45g)
3 tbsp (42g)
3 large (150g)
1 tbsp (15mL)
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
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.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
snack prep - 2 days
1. Plantain chips
113cal, 1p, 13c, 6f (per meal)
1 1/2 oz (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
2. Roasted cashews
139cal, 4p, 7c, 11f (per meal)
2 2/3 tbsp, halves and whole (23g)
lunch prep - 2 days
1. Bean & tofu goulash
656cal, 37p, 65c, 19f (per meal)
1/4 tbsp (1g)
1 1/2 tbsp (10g)
1 1/2 tbsp (23mL)
1 1/2 clove (5g)
1 1/2 medium (2-1/2" dia) (165g)
2/3 lbs (298g)
1 1/2 can(s) (659g)
Recipe has been scaled from original by 1.5x. 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. White rice
386cal, 8p, 85c, 1f (per meal)
56 tsp (216g)
2 1/3 cup(s) (553mL)
1 tsp, ground (2g)
1 tsp (7g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 3 days
1. Medium toasted bagel with butter
391cal, 11p, 53c, 14f (per meal)
3. Celery sticks
13cal, 1p, 1c, 0f (per meal)
6 stalk, medium (7-1/2" - 8" long) (240g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
snack prep - 3 days
dinner prep - 2 days
1. Teriyaki seitan with veggies and rice
902cal, 75p, 103c, 17f (per meal)
2/3 cup (123g)
1 1/3 package (10 oz ea) (384g)
1/2 cup (107mL)
4 tsp (20mL)
16 oz (454g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Cook the rice and frozen veggies according to their packages. Set aside.
2
Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or until browned and crisped.
3
Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and coated.
4
Serve over rice.
2. Simple mixed greens and tomato salad
76cal, 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 - 2 days
1. Chunky canned soup (creamy)
707cal, 25p, 60c, 34f (per meal)
4 can (~19 oz) (2132g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens salad
203cal, 4p, 13c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Garlic pepper seitan
456cal, 41p, 22c, 22f (per meal)
2/3 dash (0g)
2 tsp (10mL)
1 1/3 dash, ground (0g)
1/3 lbs (151g)
4 tsp, chopped (12g)
1 2/3 clove(s) (5g)
2 2/3 tbsp, chopped (27g)
4 tsp (20mL)
Recipe has been scaled from original by 0.33x. 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
521cal, 35p, 76c, 2f (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 - 1 days
1. Peanut butter and jelly sandwich
763cal, 23p, 110c, 21f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired. Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1 cup, chopped (40g)
2 large (100g)
1/2 cup, chopped (90g)
2 dash (0g)
1 tsp (5mL)
3 tbsp (45mL)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
lunch prep - 2 days
1. Bbq cauliflower wings
803cal, 42p, 120c, 6f (per meal)
3 head small (4" dia.) (795g)
3/4 cup (45g)
1/4 tbsp (5g)
3/4 cup (215g)
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. Mixed vegetables
170cal, 8p, 22c, 1f (per meal)
3 1/2 cup (473g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
3. Kefir
150cal, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 2 days
1. Chickpea & kale soup
682cal, 34p, 70c, 18f (per meal)
2 1/2 tsp (13mL)
5 clove(s) (15g)
10 cup(s) (mL)
5 cup, chopped (200g)
2 1/2 can (1120g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.