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
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 (3175cal, 246g protein, 235g net carbs, 112g fat, 59g fiber per day) cannot be customized.
Day 1
3025cal, 294g protein, 187g net carbs, 105g fat, 40g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
2 container (261cal, 28p, 26c, 5f)
2 sweet potato(es) (602cal, 28p, 76c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3125cal, 299g protein, 177g net carbs, 123g fat, 30g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
2 container (261cal, 28p, 26c, 5f)
14 oz tofu (754cal, 37p, 71c, 35f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3200cal, 235g protein, 242g net carbs, 114g fat, 66g fiber
3 1/2 serving(s) (817cal, 42p, 88c, 16f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1 serving(s) (258cal, 32p, 13c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (451cal, 17p, 40c, 24f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3200cal, 207g protein, 264g net carbs, 113g fat, 75g fiber
3 1/2 serving(s) (817cal, 42p, 88c, 16f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 peach (325cal, 15p, 23c, 17f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 serving(s) (451cal, 17p, 40c, 24f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 serving(s) (151cal, 3p, 10c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3150cal, 236g protein, 252g net carbs, 114g fat, 42g fiber
2 burger (550cal, 22p, 82c, 10f)
1 1/3 cup(s) (143cal, 5p, 5c, 10f)
1 3/4 serving(s) (247cal, 3p, 31c, 11f)
2 peach (325cal, 15p, 23c, 17f)
3 carrot(s) (81cal, 2p, 12c, 0f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3225cal, 226g protein, 260g net carbs, 108g fat, 80g fiber
1 1/2 serving(s) (325cal, 22p, 2c, 25f)
1 container (131cal, 14p, 13c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 1/2 sandwich(es) (857cal, 40p, 98c, 22f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3225cal, 226g protein, 260g net carbs, 108g fat, 80g fiber
1 1/2 serving(s) (325cal, 22p, 2c, 25f)
1 container (131cal, 14p, 13c, 3f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 1/2 sandwich(es) (857cal, 40p, 98c, 22f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (65 items)
Spices and Herbs
Salt
3/4 oz (18g)
Garlic powder
4 dash (2g)
Black pepper
3/4 tbsp, ground (5g)
Balsamic vinegar
1/4 cup (53mL)
Chili powder
1 oz (28g)
Ground coriander
1/2 tbsp (3g)
Dried dill weed
1/2 tbsp (2g)
Onion powder
4 dash (1g)
Beverages
Water
35 cup(s) (8295mL)
Protein powder
24 scoop (1/3 cup ea) (744g)
Legumes and Legume Products
Lentils, raw
2 1/4 cup (432g)
Soy sauce
18 oz (430mL)
Extra firm tofu
3 3/4 lbs (1701g)
Vegetarian burger crumbles
4 oz (113g)
Firm tofu
1 1/2 lbs (680g)
Chickpeas, canned
5 can (2315g)
Dry kidney beans
1/2 cup (92g)
Dry white beans
1/2 cup (101g)
Vegetables and Vegetable Products
Fresh ginger
1 oz (25g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Garlic
5 clove(s) (15g)
Tomatoes
14 3/4 medium whole (2-3/5" dia) (1812g)
Carrots
8 1/4 medium (503g)
Romaine lettuce
1/2 hearts (250g)
Fresh parsley
10 1/2 sprigs (11g)
Onion
2 1/2 medium (2-1/2" dia) (269g)
Broccoli
1 1/3 cup chopped (121g)
Ketchup
2 tbsp (34g)
Raw celery
1/4 bunch (117g)
Green pepper
1/2 cup, chopped (75g)
Red bell pepper
1/2 cup, chopped (75g)
Mushrooms
1 cup, chopped (70g)
Fresh green beans
1/2 cup 1/2" pieces (50g)
Nut and Seed Products
Sesame seeds
1 1/4 oz (36g)
Coconut milk, canned
1/2 cup (120mL)
Walnuts
1/2 cup, shelled (50g)
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Other
Cottage cheese & fruit cup
6 container (1020g)
Sesame oil
1 tbsp (15mL)
Sriracha chili sauce
1 oz (25g)
Mixed greens
3 package (5.5 oz) (462g)
Vegan sausage
3 sausage (300g)
Nutritional yeast
2 tsp (2g)
Veggie burger patty
2 patty (142g)
Fats and Oils
Oil
1 1/4 oz (37mL)
Salad dressing
1 cup (214mL)
Olive oil
1 tbsp (15mL)
Mayonnaise
5 tsp (25mL)
Dairy and Egg Products
Eggs
35 1/4 medium (1552g)
Whole milk
6 1/2 cup (1531mL)
Butter
2 tbsp (27g)
Goat cheese
1/2 cup (112g)
Cheddar cheese
3 tbsp, shredded (21g)
Cereal Grains and Pasta
Cornstarch
3 tbsp (24g)
Quinoa, uncooked
2 3/4 tbsp (28g)
Long-grain white rice
1/3 cup (62g)
Sweets
Sugar
2 tbsp (26g)
Fruits and Fruit Juices
Orange
6 1/2 orange (994g)
Peach
6 medium (2-2/3" dia) (870g)
Lemon juice
5 tsp (25mL)
Soups, Sauces, and Gravies
Apple cider vinegar
3 1/2 tbsp (3mL)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/4 pouch (~5.6 oz) (40g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Bread
10 slice (320g)
Snacks
Tortilla chips
1 3/4 oz (50g)
dinner prep - 2 days
1. Baked tofu
755 cals, 74p, 18c, 39f (per meal)
1 2/3 cup (400mL)
3 1/3 lbs (1512g)
3 1/3 slices (1" dia) (7g)
3 1/3 tbsp (30g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Lay tofu cubes onto several layers of paper towel; top with more paper towel. Place something heavy onto the tofu to squeeze excess water from the tofu; let sit until the tofu is drained, 20 to 30 minutes.
2
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast sesame seeds in hot skillet until fragrant, about 5 minutes.
4
Mix soy sauce, ginger, and sesame seeds together in a large pan. Marinate tofu in the soy sauce mixture until it absorbs some of the sauce, about 12 minutes per side.
5
Spread marinated tofu onto the prepared baking sheet.
6
Bake tofu in preheated oven for 15 minutes, flip, and continue baking until firm and heated through, about 15 minutes more.
2. Lentils
260 cals, 18p, 38c, 1f (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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
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.
2. Cottage cheese & fruit cup
260 cals, 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 - 3 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Garlic crumbles stuffed sweet potatoes
600 cals, 28p, 76c, 12f (per meal)
4 oz (113g)
2 sweetpotato, 5" long (420g)
2 dash (1g)
1 clove(s) (3g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potato(es) with a fork a few times. Place sweet potato(es) on a plate and microwave on high for about 5-8 minutes per sweet potato or until soft. Set aside. (Alternatively you can bake the sweet potato(es) in the oven for about 40-75 minutes at 400°F (200°C) until soft).
2
Heat the oil in a skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute.
3
Add garlic powder and crumbles and cook crumbles according to skillet directions on their package.
4
Once crumbles are fully cooked, split open sweet potatoes with a knife and stuff with the garlicy crumbles mixture. Serve.
lunch prep - 1 days
1. Sesame orange tofu
755 cals, 37p, 71c, 35f (per meal)
1 tbsp (15mL)
2 tsp (6g)
3 tbsp (24g)
14 oz (397g)
1 tbsp (15g)
2 tbsp (26g)
2 tbsp (30mL)
1/2 fruit (2-7/8" dia) (70g)
2 clove(s) (6g)
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
Serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. 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.
breakfast prep - 3 days
1. Creamy scrambled eggs
365 cals, 26p, 3c, 27f (per meal)
4 large (200g)
2 dash (2g)
2 dash, ground (1g)
2 tsp (9g)
2 tbsp (30mL)
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
dinner prep - 2 days
1. Coconut ginger tofu congee
450 cals, 17p, 40c, 24f (per meal)
2 clove(s) (6g)
2 tsp (10g)
1 cup(s) (237mL)
2 tsp (10mL)
3 tbsp (18g)
10 oz (283g)
1/2 cup (120mL)
2 2/3 tbsp (28g)
1/3 cup (62g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Combine rice, quinoa, ginger, garlic, coconut milk, water, and some salt in a saucepan. Bring to a boil, cover, reduce heat to low and cook until grains are tender and water is mostly absorbed, about 15-20 minutes.
2
Meanwhile, heat the oil in a skillet. Add tofu and season with some salt and pepper. Cook until lightly browned, 4-6 minutes.
3
Transfer the rice to a bowl and top with tofu. Drizzle sriracha on top and serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Lentils
345 cals, 24p, 51c, 1f (per meal)
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 - 2 days
1. Easy chickpea salad
815 cals, 42p, 88c, 16f (per meal)
10 1/2 sprigs (11g)
3 1/2 tbsp (3mL)
1/4 cup (53mL)
3 1/2 cup cherry tomatoes (522g)
1 3/4 small (123g)
3 1/2 can (1568g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
snack prep - 2 days
1. Peach and goat cheese bites
325 cals, 15p, 23c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Vegan sausage
805 cals, 84p, 32c, 36f (per meal)
3 sausage (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Flavored rice mix
145 cals, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Veggie burger
550 cals, 22p, 82c, 10f (per meal)
2 patty (142g)
2 bun(s) (102g)
2 tbsp (34g)
2 oz (57g)
Recipe has been scaled from original by 2x. 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.
3. Roasted broccoli with nutritional yeast
145 cals, 5p, 5c, 10f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.
breakfast prep - 2 days
1. Chili and cheese omelet
325 cals, 22p, 2c, 25f (per meal)
1/4 tbsp (2g)
1/4 tbsp (1g)
3 large (150g)
1/2 tbsp (8mL)
1 1/2 tbsp, shredded (11g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
3. Cottage cheese & fruit cup
130 cals, 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.
lunch prep - 2 days
1. Vegetarian chickpea sandwiches
855 cals, 40p, 98c, 22f (per meal)
1 2/3 stalk, medium (7-1/2" - 8" long) (67g)
5/6 medium (2-1/2" dia) (92g)
5 tsp (25mL)
5 tsp (25mL)
1/2 tbsp (2g)
1 tsp (5g)
1 tsp, ground (2g)
10 slice (320g)
1 2/3 can (747g)
Recipe has been scaled from original by 1.67x. 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.
2. Simple mixed greens salad
170 cals, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Pistachios
375 cals, 13p, 11c, 28f (per meal)
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Vegan chunky chili
805 cals, 52p, 95c, 9f (per meal)
3/4 cup (189g)
3 tbsp (24g)
2 dash (1g)
6 cup, chopped (1080g)
6 cup(s) (1422mL)
1/2 cup, chopped (75g)
1/2 cup, chopped (75g)
1/2 medium (2-1/2" dia) (55g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1/2 cup (92g)
1/2 cup (101g)
1/2 cup (96g)
1 cup, chopped (70g)
1/2 cup 1/2" pieces (50g)
1/2 cup chopped (51g)
4 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender.
2
Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down.
3
Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste. Simmer for 2 to 3 hours, or until desired consistency is reached.