3300 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 3300 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
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Option 2: Pre-made plan with PDF
This pre-made PDF plan (3300cal, 248g protein, 272g net carbs, 110g fat, 61g fiber per day) cannot be customized.
Day 1
3350cal, 244g protein, 310g net carbs, 90g fat, 79g fiber
2 banana(s) (362cal, 10p, 53c, 9f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 can(s) (618cal, 45p, 58c, 17f)
1/4 cup (183cal, 2p, 1c, 18f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 packet(s) (165cal, 4p, 29c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 2/3 serving(s) (842cal, 54p, 102c, 7f)
1 serving(s) (242cal, 14p, 7c, 17f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3350cal, 244g protein, 310g net carbs, 90g fat, 79g fiber
2 banana(s) (362cal, 10p, 53c, 9f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 1/2 can(s) (618cal, 45p, 58c, 17f)
1/4 cup (183cal, 2p, 1c, 18f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 packet(s) (165cal, 4p, 29c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 2/3 serving(s) (842cal, 54p, 102c, 7f)
1 serving(s) (242cal, 14p, 7c, 17f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3325cal, 249g protein, 310g net carbs, 98g fat, 54g fiber
3/4 serving(s) (232cal, 25p, 6c, 11f)
1 container (131cal, 14p, 13c, 3f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/2 serving(s) (483cal, 29p, 37c, 16f)
2 piece(s) (524cal, 17p, 87c, 10f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
16 nuggets (882cal, 49p, 82c, 36f)
1 grapefruit (119cal, 2p, 23c, 0f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3300cal, 257g protein, 266g net carbs, 117g fat, 41g fiber
3/4 serving(s) (232cal, 25p, 6c, 11f)
1 container (131cal, 14p, 13c, 3f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
16 nuggets (882cal, 49p, 82c, 36f)
1 grapefruit (119cal, 2p, 23c, 0f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3175cal, 239g protein, 249g net carbs, 106g fat, 67g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 container (131cal, 14p, 13c, 3f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
1 1/4 serving(s) (226cal, 11p, 3c, 18f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
6 oz (443cal, 36p, 12c, 23f)
1 1/3 cup rice, cooked (294cal, 6p, 65c, 1f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3325cal, 250g protein, 229g net carbs, 133g fat, 54g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 container (131cal, 14p, 13c, 3f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 banana (134cal, 2p, 28c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
10 tender(s) (571cal, 41p, 52c, 23f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3325cal, 250g protein, 229g net carbs, 133g fat, 54g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 container (131cal, 14p, 13c, 3f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 banana (134cal, 2p, 28c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
10 tender(s) (571cal, 41p, 52c, 23f)
1 3/4 serving(s) (411cal, 5p, 12c, 32f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2f)
Grocery List (55 items)
Vegetables and Vegetable Products
Tomatoes
9 1/2 medium whole (2-3/5" dia) (1162g)
Ketchup
13 tbsp (221g)
Raw celery
1/4 bunch (144g)
Garlic
2 1/2 clove(s) (8g)
Onion
1 3/4 medium (2-1/2" dia) (190g)
Carrots
2 1/2 large (180g)
Dairy and Egg Products
Fresh mozzarella cheese
1/3 lbs (149g)
Nonfat greek yogurt, plain
1 1/3 cup (333g)
Butter
4 pat (1" sq, 1/3" high) (20g)
Eggs
15 medium (664g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Kefir, flavored
3 cup (720mL)
Whole milk
1/3 gallon (1320mL)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Fats and Oils
Balsamic vinaigrette
1 1/2 oz (43mL)
Oil
1 1/3 oz (40mL)
Olive oil
2 1/2 tsp (13mL)
Spices and Herbs
Fresh basil
10 1/4 g (10g)
Cinnamon
3 dash (1g)
Curry powder
1/4 tbsp (2g)
Garlic powder
1/2 tbsp (5g)
Salt
1/2 tbsp (8g)
Black pepper
1 1/4 tsp, ground (3g)
Mustard
2 tbsp (30g)
Onion powder
2 tsp (5g)
Soups, Sauces, and Gravies
Pasta sauce
5/6 jar (24 oz) (560g)
Chunky canned soup (non-creamy varieties)
5 can (~19 oz) (2630g)
Vegetable broth
5/8 cup(s) (mL)
Other
Lentil pasta
13 1/3 oz (378g)
Cottage cheese & fruit cup
5 container (850g)
Vegan chik'n nuggets
32 nuggets (688g)
Mixed greens
1 package (5.5 oz) (147g)
Meatless chik'n tenders
20 pieces (510g)
Beverages
Water
30 1/2 cup(s) (7202mL)
Protein powder
28 scoop (1/3 cup ea) (868g)
Fruits and Fruit Juices
Orange juice
4 tbsp (60mL)
Banana
12 1/3 medium (7" to 7-7/8" long) (1452g)
Nectarine
6 medium (2-1/2" dia) (852g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Lemon juice
1 1/2 tbsp (23mL)
Avocados
2 1/2 avocado(s) (486g)
Lime juice
1/4 cup (53mL)
Nut and Seed Products
Roasted cashews
4 tbsp, halves and whole (34g)
Pecans
1/2 cup, halves (50g)
Almond butter
1 1/2 tbsp (24g)
Almonds
4 oz (118g)
Sunflower kernels
1/4 lbs (124g)
Walnuts
4 tbsp, shelled (25g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Legumes and Legume Products
Chickpeas, canned
2 3/4 can (1232g)
Tempeh
6 oz (170g)
White beans, canned
1 1/4 can(s) (549g)
Baked Products
Naan bread
2 piece (180g)
Bread
4 slice(s) (128g)
Cereal Grains and Pasta
Long-grain white rice
1/2 cup (82g)
dinner prep - 2 days
1. Lentil pasta
840 cals, 54p, 102c, 7f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. 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.
protein prep - 7 days
1. Protein shake
435 cals, 97p, 4c, 2f (per meal)
breakfast prep - 2 days
1. Warm bananas & yogurt
360 cals, 10p, 53c, 9f (per meal)
4 tbsp (70g)
2 tbsp (30mL)
2 medium (7" to 7-7/8" long) (236g)
2 pat (1" sq, 1/3" high) (10g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet over medium-low heat and melt butter.
2
Add banana slices and fry gently for 2 minutes. Be careful not to overcook or else bananas will become very mushy.
3
Add orange juice and cook for about 45 seconds.
4
Transfer bananas to a small bowl and serve with a dollop of Greek yogurt.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Instant oatmeal with water
165 cals, 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.
2. 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
620 cals, 45p, 58c, 17f (per meal)
5 can (~19 oz) (2630g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Cottage cheese with almonds and cinnamon
230 cals, 25p, 6c, 11f (per meal)
1 1/2 cup (339g)
1 1/2 tbsp (24g)
9 almond (11g)
3 dash (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
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.
snack prep - 3 days
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
6 medium (2-1/2" dia) (852g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 2 days
1. Chik'n nuggets
880 cals, 49p, 82c, 36f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
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.
3. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Curried chickpea salad
485 cals, 29p, 37c, 16f (per meal)
1 1/2 oz (43g)
1 1/2 tbsp (18g)
1 1/2 stalk, small (5" long) (26g)
1/4 tbsp (2g)
3 tbsp (53g)
1 1/2 tbsp (23mL)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add chickpeas to a large bowl and mash them with the back of a fork.
2
Stir in greek yogurt, curry powder, celery, sunflower kernels, only half of the lemon juice, and some salt and pepper.
3
Add greens to a plate and drizzle with remaining lemon juice.
4
Serve curried chickpea mixture along with greens.
lunch prep - 1 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
1 1/3 cup (40g)
2/3 avocado(s) (134g)
4 large (200g)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Kefir
450 cals, 24p, 74c, 7f (per meal)
3 cup (720mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
breakfast prep - 3 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Basic tempeh
445 cals, 36p, 12c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice tempeh into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Caprese salad
180 cals, 10p, 6c, 11f (per meal)
2 1/2 tsp (13mL)
1/4 cup leaves, whole (5g)
6 2/3 tbsp cherry tomatoes (62g)
3/8 package (5.5 oz) (65g)
1 1/4 oz (35g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
3. White rice
295 cals, 6p, 65c, 1f (per meal)
1/2 cup (82g)
1 cup(s) (211mL)
1/2 tsp (3g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.44x. 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.
lunch prep - 1 days
1. White bean cassoulet
960 cals, 44p, 117c, 20f (per meal)
2 1/2 clove(s) (8g)
1 1/4 tbsp (19mL)
5/8 cup(s) (mL)
1 1/4 can(s) (549g)
1 1/4 medium (2-1/2" dia) (138g)
1 1/4 stalk, medium (7-1/2" - 8" long) (50g)
2 1/2 large (180g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
lunch prep - 2 days
1. Smashed chickpea toast
635 cals, 38p, 69c, 12f (per meal)
1/2 cup (140g)
2 tbsp (30g)
2 tsp (5g)
4 stalk, small (5" long) (68g)
2 can (896g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread (optional).
2
Meanwhile, put half of the chickpeas (reserving the rest for later) in a bowl and mash with the back of a fork until chunky. Stir in the Greek yogurt, mustard, onion powder, celery, and a dash of salt/pepper and mix well.
3
Mix in the remaining whole chickpeas.
4
Top the toast with the chickpea mixture and serve.
snack prep - 2 days
1. Banana ice cream
135 cals, 2p, 28c, 0f (per meal)
2 large (8" to 8-7/8" long) (272g)
Recipe has been scaled from original by 2x. 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.
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 2 days
1. Crispy chik'n tenders
570 cals, 41p, 52c, 23f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Tomato and avocado salad
410 cals, 5p, 12c, 32f (per meal)
1/4 cup minced (53g)
1/4 cup (53mL)
1 3/4 avocado(s) (352g)
1 3/4 medium whole (2-3/5" dia) (215g)
2 1/2 tsp (13mL)
1 tsp (3g)
1 tsp (5g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.