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
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 (3325cals, 243g protein, 212g net carbs, 141g fat 57g fiber per day) cannot be customized.
Day 1
3300cals, 247g protein, 285g net carbs, 106g fat 60g fiber per day
2 tomato(es) (259cal, 16p, 9c, 16f)
2 slice(s) (227cal, 8p, 24c, 10f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 2/3 serving(s) (752cal, 31p, 103c, 16f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1 toast(s) (203cal, 8p, 14c, 11f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 2/3 serving(s) (902cal, 75p, 103c, 17f)
1 serving(s) (76cal, 2p, 5c, 5f)
4 scoop (436cal, 97p, 4c, 2f)
Day 2
3350cals, 227g protein, 236g net carbs, 139g fat 63g fiber per day
2 tomato(es) (259cal, 16p, 9c, 16f)
2 slice(s) (227cal, 8p, 24c, 10f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 2/3 serving(s) (752cal, 31p, 103c, 16f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
1 toast(s) (203cal, 8p, 14c, 11f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
2 serving(s) (520cal, 41p, 12c, 30f)
1 can(s) (211cal, 4p, 42c, 1f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
4 scoop (436cal, 97p, 4c, 2f)
Day 3
3300cals, 254g protein, 149g net carbs, 164g fat 55g fiber per day
1 serving(s) (333cal, 14p, 13c, 18f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 sandwich(es) (691cal, 34p, 42c, 40f)
1 serving(s) (183cal, 9p, 3c, 15f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 mug cake(s) (195cal, 31p, 2c, 6f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
2 serving(s) (520cal, 41p, 12c, 30f)
1 can(s) (211cal, 4p, 42c, 1f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
4 scoop (436cal, 97p, 4c, 2f)
Day 4
3325cals, 234g protein, 207g net carbs, 150g fat 52g fiber per day
1 serving(s) (333cal, 14p, 13c, 18f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 sandwich(es) (691cal, 34p, 42c, 40f)
1 serving(s) (183cal, 9p, 3c, 15f)
3 serving(s) (203cal, 4p, 13c, 14f)
1 mug cake(s) (195cal, 31p, 2c, 6f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 1/4 serving(s) (914cal, 33p, 111c, 33f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
4 scoop (436cal, 97p, 4c, 2f)
Day 5
3275cals, 257g protein, 157g net carbs, 154g fat 56g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
3 stick(s) (248cal, 20p, 5c, 17f)
2 1/2 can(s) (884cal, 31p, 75c, 43f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
8 oz (590cal, 48p, 16c, 30f)
1 serving(s) (68cal, 1p, 4c, 5f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
4 scoop (436cal, 97p, 4c, 2f)
Day 6
3325cals, 240g protein, 207g net carbs, 145g fat 55g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
3 stick(s) (248cal, 20p, 5c, 17f)
2 1/2 can(s) (884cal, 31p, 75c, 43f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2 serving(s) (746cal, 30p, 55c, 42f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Day 7
3350cals, 245g protein, 244g net carbs, 129g fat 58g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
3 stick(s) (248cal, 20p, 5c, 17f)
1 1/2 sweet potato(es) (733cal, 23p, 96c, 17f)
2 cup(s) (298cal, 15p, 23c, 16f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 cup(s) (72cal, 2p, 7c, 1f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
2 serving(s) (746cal, 30p, 55c, 42f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
4 scoop (436cal, 97p, 4c, 2f)
Protein shake
4 scoop per day (436cal, 97p, 4c, 2ff)
Grocery List (60 items)
Beverages
Water
2 gallon (7565mL)
Protein powder
29 1/2 scoop (1/3 cup ea) (915g)
Vegetables and Vegetable Products
Onion
1 2/3 small (117g)
Fresh parsley
6 3/4 tbsp chopped (25g)
Frozen mixed veggies
2/3 package (10 oz ea) (192g)
Tomatoes
10 medium whole (2-3/5" dia) (1207g)
Broccoli
2 cup chopped (182g)
Romaine lettuce
8 cup shredded (376g)
Fresh spinach
1 1/4 10oz package (358g)
Garlic
6 2/3 clove(s) (20g)
Collard greens
4 cup, chopped (144g)
Fresh ginger
2 oz (57g)
Red onion
2 medium (2-1/2" dia) (220g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Shallots
3/4 clove(s) (43g)
Other
Sriracha chili sauce
1 tbsp (17g)
Mixed greens
29 1/4 cup (878g)
Teriyaki sauce
1/4 cup (53mL)
Calorie-free sweetener
4 tsp (14g)
Protein powder, chocolate
2 scoop (1/3 cup ea) (62g)
Diced tomatoes
2 can(s) (840g)
Balsamic glaze
3/4 tbsp (11mL)
Dairy and Egg Products
Nonfat greek yogurt, plain
2/3 cup (187g)
Eggs
20 large (1000g)
Butter
3/8 stick (45g)
Parmesan cheese
3 oz (81g)
Lowfat flavored greek yogurt
1/4 cup (61g)
Whole milk
8 1/4 cup(s) (1970mL)
Fresh mozzarella cheese
6 slices (170g)
String cheese
9 stick (252g)
Legumes and Legume Products
Chickpeas, canned
2 1/2 can (1083g)
Roasted peanuts
10 tbsp (91g)
Tempeh
1/2 lbs (227g)
Lentils, raw
13 1/4 tbsp (160g)
Firm tofu
1 1/4 lbs (567g)
Cereal Grains and Pasta
Long-grain white rice
56 tsp (216g)
Seitan
1/2 lbs (227g)
Uncooked dry pasta
5 oz (143g)
Cornstarch
4 tbsp (32g)
Fats and Oils
Oil
4 oz (117mL)
Salad dressing
2 cup (439mL)
Olive oil
1 tbsp (15mL)
Soups, Sauces, and Gravies
Pesto sauce
1/2 cup (128g)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Chunky canned soup (creamy varieties)
5 can (~19 oz) (2665g)
Baked Products
Bread
13 1/2 oz (384g)
Baking powder
1 tsp (5g)
Fruits and Fruit Juices
Raspberries
1 1/2 lbs (715g)
Lemon juice
2 tbsp (30mL)
Nut and Seed Products
Flax seeds
2 dash (2g)
Almond butter
2 tbsp (32g)
Almonds
1 cup, whole (161g)
Roasted pumpkin seeds, unsalted
3 oz (89g)
Chia seeds
6 tbsp (85g)
Spices and Herbs
Dijon mustard
4 tsp (20g)
Black pepper
1 1/4 tsp, ground (3g)
Salt
4 dash (3g)
Ground coriander
2 tsp (4g)
Ground cumin
2 tsp (4g)
Sweets
Cocoa powder
4 tsp (7g)
protein prep - 7 days
1. Protein shake
436cal, 97p, 4c, 2f (per meal)
lunch prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
753cal, 31p, 103c, 16f (per meal)
1 2/3 small (117g)
1 tbsp (17g)
6 2/3 tbsp (117g)
1 2/3 can (747g)
13 1/3 tbsp (154g)
6 2/3 tbsp chopped (25g)
1 tbsp (17mL)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
2. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Teriyaki seitan with veggies and rice
902cal, 75p, 103c, 17f (per meal)
1/3 cup (62g)
2/3 package (10 oz ea) (192g)
1/4 cup (53mL)
2 tsp (10mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.67x. 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)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Egg and pesto stuffed tomato
259cal, 16p, 9c, 16f (per meal)
1
Preheat oven to 400°F (200°C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
2. Raspberries
54cal, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
3. Toast with butter
227cal, 8p, 24c, 10f (per meal)
snack prep - 2 days
1. Smashed raspberry almond butter toast
203cal, 8p, 14c, 11f (per meal)
10 raspberries (19g)
1 dash (1g)
1 tbsp (16g)
1 slice(s) (32g)
1
Toast bread (optional).
2
Spread almond butter over bread. Place raspberries on the almond butter and smash them gently using the back of a fork. Top with flax seeds and serve.
dinner prep - 2 days
1. Broccoli caesar salad with hard boiled eggs
520cal, 41p, 12c, 30f (per meal)
2 tbsp (30mL)
4 tbsp (30g)
4 tbsp (20g)
4 tsp (20g)
4 tbsp (70g)
2 cup chopped (182g)
8 large (400g)
8 cup shredded (376g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Place the eggs in a small saucepan and cover with cold water.
2
Bring water to boil and continue boiling for about 7-10 minutes. Remove eggs and put them in a bowl with cold water. Set aside to cool.
3
Meanwhile, prepare the dressing by mixing together the greek yogurt, mustard, lemon juice, and salt/pepper, to taste. Set aside.
4
Peel the eggs and slice into quarters. Assemble salad bowl with lettuce, broccoli and eggs. Sprinkle the pumpkin seeds and parmesan on top, drizzle with the dressing, and serve.
3. Tomato soup
211cal, 4p, 42c, 1f (per meal)
2 can (10.5 oz) (596g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Chia yogurt parfait
333cal, 14p, 13c, 18f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine chia seeds, milk, and a pinch of salt in a large bowl or container with a lid. Stir, cover, and refrigerate overnight or for at least 2 hours.
2
Top chia pudding with greek yogurt. Serve.
lunch prep - 2 days
1. Caprese sandwich
691cal, 34p, 42c, 40f (per meal)
3 tbsp (48g)
3 slices (85g)
3 slice(s), thick/large (1/2" thick) (81g)
3 slice(s) (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread, if desired.
2
Spread pesto on both slices of bread. Layer the bottom slice with mozzarella and tomato, then top with the other slice, gently press, and serve.
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.
snack prep - 2 days
1. Chocolate protein mug cake
195cal, 31p, 2c, 6f (per meal)
2 tsp (7g)
2 tsp (10mL)
1 large (50g)
2 tsp (4g)
4 dash (3g)
1 scoop (1/3 cup ea) (31g)
1
Mix all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
2
Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy. Serve.
3. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Spinach parmesan pasta
914cal, 33p, 111c, 33f (per meal)
1/6 cup(s) (49mL)
1 1/4 tsp, ground (3g)
1/3 tsp (2g)
5 tbsp (31g)
5/8 10oz package (178g)
1 1/4 clove(s) (4g)
2 tbsp (27g)
5 oz (143g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
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.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. 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)
884cal, 31p, 75c, 43f (per meal)
5 can (~19 oz) (2665g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Basic tempeh
590cal, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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.
3. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 3 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
3. Raspberries
72cal, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 3 days
1. Scrambled eggs with spinach, parmesan & tomato
249cal, 18p, 4c, 17f (per meal)
4 dash (1g)
4 tbsp cherry tomatoes (37g)
2 tbsp (10g)
2 cup(s) (60g)
1 tsp (5mL)
2 large (100g)
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
dinner prep - 2 days
1. Kenyan greens & tofu bowl
746cal, 30p, 55c, 42f (per meal)
1 1/4 lbs (567g)
4 tbsp (60mL)
4 cup, chopped (144g)
2 can(s) (840g)
4 clove(s) (12g)
2 oz (57g)
2 medium (2-1/2" dia) (220g)
2 tsp (4g)
2 tsp (4g)
4 tbsp (32g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a medium bowl, combine crumbled tofu and cornstarch, tossing to coat.
2
Heat half of the oil in a skillet over medium-high heat. Add the tofu and cook for 7-9 minutes, until golden. Add cumin, coriander, salt, and pepper, and cook for 1 minute until fragrant. Transfer the tofu to a plate and keep warm. Wipe the skillet clean.
3
In the same skillet, heat the remaining oil over medium-high heat. Add the onion, ginger, and garlic, and cook for 3-5 minutes until softened.
4
Add the tomatoes, collard greens, and a pinch of salt. Cover, reduce the heat to medium-low, and cook, stirring occasionally, until the greens are tender, about 10-15 minutes.
5
Serve the greens with the spiced tofu.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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. Chickpea stuffed sweet potato
733cal, 23p, 96c, 17f (per meal)
1 1/2 sweetpotato, 5" long (315g)
3/4 tbsp (11mL)
3/4 tbsp (11mL)
3/4 clove(s) (43g)
3/4 can (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
Rub a few drops of the oil on the sweet potato halves and season with salt and pepper. Place the sweet potato cut-side down on one half of a baking sheet. Roast in the oven for 20 minutes.
3
In a small bowl, mix the chickpeas and shallot with the remaining oil and season with some salt and pepper.
4
Remove the baking sheet from the oven and add the chickpea mixture to the other half of the pan. Roast for an additional 18-20 minutes, or until sweet potato is tender and the shallots are beginning to char.
5
Transfer the sweet potato to a plate and gently mash the flesh inside the skin. Make a divot in the mashed sweet potato and stuff it with the chickpea mixture.
6
Drizzle with balsamic glaze and serve.