3300 calorie vegetarian meal plan
In just a few clicks, generate your own 3300 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 (3275cal, 222g protein, 271g net carbs, 116g fat, 63g fiber per day) cannot be customized.
Day 1
3250cal, 208g protein, 318g net carbs, 101g fat, 58g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (584cal, 23p, 49c, 28f)
1 can(s) (211cal, 4p, 42c, 1f)
1 serving(s) (461cal, 20p, 59c, 11f)
3 cup(s) (344cal, 5p, 76c, 2f)
2 serving(s) (342cal, 18p, 25c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3175cal, 205g protein, 313g net carbs, 95g fat, 62g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (584cal, 23p, 49c, 28f)
1 can(s) (211cal, 4p, 42c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3350cal, 217g protein, 326g net carbs, 95g fat, 80g fiber
1 toast(s) (302cal, 19p, 18c, 15f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
3 sandwich(es) (1028cal, 47p, 118c, 26f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (107cal, 10p, 11c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3275cal, 229g protein, 247g net carbs, 115g fat, 84g fiber
1 serving(s) (280cal, 12p, 21c, 12f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
3 sandwich(es) (1028cal, 47p, 118c, 26f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (107cal, 10p, 11c, 3f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
6 oz seitan (446cal, 48p, 28c, 15f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3275cal, 220g protein, 256g net carbs, 122g fat, 66g fiber
1 serving(s) (280cal, 12p, 21c, 12f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
1 2/3 serving(s) (571cal, 51p, 27c, 28f)
3 beets (72cal, 3p, 12c, 0f)
1 sweet potato (309cal, 3p, 36c, 14f)
1/2 cup(s) (77cal, 6p, 9c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
3 serving(s) (1001cal, 45p, 104c, 35f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3350cal, 245g protein, 242g net carbs, 133g fat, 48g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
2 container (213cal, 20p, 22c, 5f)
2 sandwich(es) (1084cal, 50p, 52c, 71f)
1/2 cup(s) (77cal, 6p, 9c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
3 serving(s) (1001cal, 45p, 104c, 35f)
1 serving(s) (76cal, 2p, 5c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3250cal, 232g protein, 196g net carbs, 151g fat, 46g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
2 container (213cal, 20p, 22c, 5f)
2 sandwich(es) (1084cal, 50p, 52c, 71f)
1/2 cup(s) (77cal, 6p, 9c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 1/2 serving(s) (556cal, 20p, 48c, 26f)
2 serving(s) (375cal, 13p, 11c, 28f)
1 cup(s) (55cal, 1p, 5c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (56 items)
Fruits and Fruit Juices
Fruit juice
52 fl oz (1560mL)
Avocados
2 1/2 avocado(s) (503g)
Lemon juice
4 fl oz (125mL)
Lemon
3/4 small (44g)
Orange
6 orange (924g)
Lime juice
1 tsp (6mL)
Fats and Oils
Balsamic vinaigrette
2 tbsp (30mL)
Oil
6 oz (178mL)
Mayonnaise
10 tbsp (150mL)
Olive oil
1 1/4 oz (40mL)
Salad dressing
4 tbsp (60mL)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
7 beets (2" dia, sphere) (350g)
Edamame, frozen, shelled
1 cup (118g)
Sweet potatoes
2 sweetpotato, 5" long (394g)
Fresh spinach
9 cup(s) (270g)
Onion
6 2/3 medium (2-1/2" dia) (735g)
Garlic
10 1/2 clove(s) (31g)
Kale leaves
13 1/3 oz (378g)
Canned whole tomatoes
2 cup (480g)
Tomatoes
2 1/4 medium whole (2-3/5" dia) (279g)
Raw celery
8 stalk, medium (7-1/2" - 8" long) (320g)
Green pepper
5 tsp, chopped (16g)
Other
Mixed greens
5 2/3 cup (170g)
Vegan sausage
1 1/2 sausage (150g)
Cottage cheese & fruit cup
6 container (798g)
Teriyaki sauce
3 tbsp (45mL)
Nutritional yeast
2 tsp (3g)
Diced tomatoes
3 1/4 can(s) (1349g)
Edamame, dry roasted
1 cup (90g)
Legumes and Legume Products
Lentils, raw
2 1/2 cup (480g)
Hummus
10 tbsp (150g)
Chickpeas, canned
5 can (2184g)
Peanut butter
2 tbsp (32g)
Soups, Sauces, and Gravies
Vegetable broth
11 cup(s) (mL)
Condensed canned tomato soup
2 can (10.5 oz) (596g)
Nut and Seed Products
Coconut milk, canned
2 tbsp (31mL)
Almonds
2 1/2 oz (23 whole kernels) (68g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Spices and Herbs
Ground cumin
2/3 oz (24g)
Crushed red pepper
1/2 tbsp (3g)
Chili powder
3/4 oz (18g)
Salt
1/2 oz (13g)
Black pepper
4 1/4 g (4g)
Dried dill weed
2 tsp (2g)
Turmeric, ground
4 dash (2g)
Paprika
1/3 oz (9g)
Yellow mustard
1 tsp or 1 packet (5g)
Beverages
Water
1 1/2 gallon (6144mL)
Protein powder
23 scoop (1/3 cup ea) (713g)
Dairy and Egg Products
Eggs
21 medium (928g)
Lowfat flavored greek yogurt
3 (5.3 oz) container(s) (450g)
Plain lowfat yogurt
2 1/3 lbs (1046g)
Whole milk
2 cup (480mL)
Baked Products
Bread
2 lbs (864g)
Cereal Grains and Pasta
Dry bulgur wheat
1 cup (140g)
Seitan
12 2/3 oz (359g)
dinner prep - 1 days
1. Creamy lentils and sweet potato
460 cals, 20p, 59c, 11f (per meal)
1/3 cup (64g)
1/2 sweetpotato, 5" long (105g)
1 cup(s) (mL)
1 cup(s) (30g)
1/2 medium (2-1/2" dia) (55g)
2 tbsp (30mL)
1/4 tbsp (4mL)
3 dash (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a soup pan, heat oil over medium heat and add diced onion. Saute for about 5 minutes, until browned and soft.
2
Add sweet potato, lentils, cumin, and broth. Add salt and pepper to taste. Cover and let simmer for about 20 minutes.
3
Once the lentils and sweet potato are soft, add in spinach and coconut milk to the pot and stir. Let simmer for another few minutes, uncovered.
4
Serve.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 3 days
1. Avocado & vegan sausage toast
300 cals, 19p, 18c, 15f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook sausage according to package instructions. When sausage is cool enough to handle, slice it in half lengthwise, and then, if needed, slice again so that it will fit on your slice of bread.
2
Toast bread, if desired.
3
Using a fork, mash the avocado onto the bread. Season with some salt and pepper and top with sausage slices. Serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
3. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
snack prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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. Lentil kale salad
585 cals, 23p, 49c, 28f (per meal)
1/2 tbsp (3g)
3 cup(s) (711mL)
1/2 tbsp (3g)
3 clove(s) (9g)
3 tbsp (45mL)
3 tbsp, slivered (20g)
3 tbsp (45mL)
4 1/2 cup, chopped (180g)
3/4 cup (144g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
2. Tomato soup
210 cals, 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.
dinner prep - 2 days
1. Lentil chili
870 cals, 38p, 110c, 19f (per meal)
2 tbsp (30mL)
1 medium (2-1/2" dia) (110g)
4 clove(s) (12g)
1 cup (192g)
2 tbsp (16g)
1 tbsp (6g)
4 dash (3g)
2 dash, ground (1g)
2 cup (480g)
1 cup (140g)
3 cup(s) (mL)
1
In a large pot over medium high heat, combine the oil, onion and garlic and saute for 5 minutes. Stir in the lentils and bulgur wheat. Add the broth, tomatoes, chili powder, cumin and salt and pepper to taste. Bring to a boil, reduce heat to low and simmer for 30 minutes, or until lentils are tender.
snack prep - 2 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
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.
3. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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
1030 cals, 47p, 118c, 26f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
1 medium (2-1/2" dia) (110g)
2 tbsp (30mL)
2 tbsp (30mL)
2 tsp (2g)
1 tsp (6g)
1 tsp, ground (2g)
12 slice (384g)
2 can (896g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days
1. Teriyaki seitan wings
445 cals, 48p, 28c, 15f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. 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.
3. Simple kale & avocado salad
345 cals, 7p, 14c, 23f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 2 days
1. Chickpea scramble
280 cals, 12p, 21c, 12f (per meal)
2 tsp (3g)
2/3 cup (20g)
4 dash (1g)
4 dash (2g)
1 tbsp (15mL)
1 can (448g)
1
Heat oil in a skillet over medium heat. Add chickpeas and mash using the back of a fork. Add turmeric, cumin, and a pinch of salt/pepper, and cook for about 4 minutes, stirring occasionally.
2
Add in a splash of water, the nutritional yeast and the greens and cook until the greens have wilted, 1-2 minutes. Serve!
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 2 days
1. Moroccan chickpea & yogurt soup
1000 cals, 45p, 104c, 35f (per meal)
3 container (4 oz) (678g)
3 medium (2-1/2" dia) (330g)
6 stalk, medium (7-1/2" - 8" long) (240g)
3 tbsp (45mL)
1 1/2 can (672g)
3 tbsp (45mL)
6 cup(s) (mL)
2 tbsp (13g)
1 tbsp (7g)
1 1/2 28oz can (1191g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over low heat. Add onions and celery and cook until softened, stirring frequently, about 10 minutes.
2
Add cumin and paprika. Stir and cook for about 1-2 minutes, until spices are fragrant.
3
Add chickpeas, tomatoes, and vegetable broth. Bring to a simmer over medium heat and cover. Simmer for about 10 minutes.
4
Add lemon juice and salt/pepper to taste. Add more water or broth if too thick. Top with yogurt and serve.
2. Simple mixed greens and tomato salad
75 cals, 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 - 1 days
1. Garlic pepper seitan
570 cals, 51p, 27c, 28f (per meal)
5 tsp (25mL)
1/4 cup, chopped (33g)
2 clove(s) (6g)
5 tsp, chopped (16g)
6 2/3 oz (189g)
1/4 tsp, ground (0g)
2 1/2 tsp (13mL)
1 dash (1g)
Recipe has been scaled from original by 0.42x. 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. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
3. Beets
70 cals, 3p, 12c, 0f (per meal)
3 beets (2" dia, sphere) (150g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
snack prep - 3 days
breakfast prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
4 container (532g)
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.
lunch prep - 2 days
1. Egg salad sandwich
1085 cals, 50p, 52c, 71f (per meal)
6 medium (264g)
4 tbsp (60mL)
1/2 small (35g)
2 dash (1g)
2 dash (0g)
4 slice (128g)
2 dash (1g)
4 dash or 1 packet (3g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
dinner prep - 1 days
1. African peanut & chickpea stew
555 cals, 20p, 48c, 26f (per meal)
1 tsp (6mL)
3/8 sweetpotato, 5" long (79g)
2 tbsp (32g)
3/8 can (168g)
3/8 can(s) (158g)
1/4 tbsp (2g)
3/8 clove (1g)
1 cup(s) (mL)
3/4 cup, chopped (30g)
1 tsp (6mL)
3/8 small (26g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
In a soup pot, heat oil over medium heat. Add onion and saute for 10-15 minutes, until onions are softened. Stir in garlic and chili powder and cook for about 1 minute, until fragrant.
2
Add in broth, sweet potatoes, tomatoes (and liquid), peanut butter, and a pinch of salt. Stir thoroughly until peanut butter is fully incorporated. Bring to a simmer, cover, and cook for about 20 minutes until sweet potatoes are soft.
3
Stir in chickpeas and kale and continue cooking a couple more minutes until chickpeas are heated through and kale has wilted. Serve with a splash of lime juice (optional).
2. Simple kale salad
55 cals, 1p, 5c, 3f (per meal)
1
Toss kale in dressing of your choice and serve.
3. Pistachios
375 cals, 13p, 11c, 28f (per meal)
1/2 cup (62g)