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, 221g protein, 229g net carbs, 140g fat, 56g fiber per day) cannot be customized.
Day 1
3050cal, 206g protein, 246g net carbs, 114g fat, 52g fiber
2 toast(s) (405cal, 16p, 28c, 21f)
2 stick(s) (165cal, 13p, 3c, 11f)
2 sandwich(es) (815cal, 45p, 54c, 43f)
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (159cal, 2p, 7c, 13f)
1 container(s) (181cal, 8p, 32c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 serving(s) (437cal, 25p, 44c, 13f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3325cal, 219g protein, 232g net carbs, 149g fat, 47g fiber
2 toast(s) (405cal, 16p, 28c, 21f)
2 stick(s) (165cal, 13p, 3c, 11f)
2 sandwich(es) (815cal, 45p, 54c, 43f)
1 can(s) (247cal, 18p, 23c, 7f)
1 serving(s) (159cal, 2p, 7c, 13f)
1 container(s) (181cal, 8p, 32c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
2/3 serving(s) (473cal, 15p, 62c, 15f)
2 serving(s) (484cal, 28p, 13c, 34f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3300cal, 218g protein, 160g net carbs, 173g fat, 60g fiber
1 sandwich(es) (557cal, 22p, 27c, 38f)
2/3 cup(s) (481cal, 10p, 5c, 45f)
1 serving(s) (159cal, 2p, 7c, 13f)
1 container(s) (181cal, 8p, 32c, 2f)
1 cup(s) (72cal, 2p, 7c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3300cal, 227g protein, 148g net carbs, 176g fat, 55g fiber
1 sandwich(es) (557cal, 22p, 27c, 38f)
2/3 cup(s) (481cal, 10p, 5c, 45f)
2 slice(s) (267cal, 8p, 33c, 10f)
2 egg(s) (139cal, 13p, 1c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3300cal, 211g protein, 260g net carbs, 128g fat, 66g fiber
1 1/2 serving(s) (994cal, 39p, 112c, 26f)
1/2 serving(s) (71cal, 4p, 2c, 5f)
2 slice(s) (267cal, 8p, 33c, 10f)
2 egg(s) (139cal, 13p, 1c, 10f)
8 oz (342cal, 18p, 5c, 28f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
2 1/2 serving(s) (269cal, 12p, 26c, 9f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3325cal, 233g protein, 278g net carbs, 119g fat, 57g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3325cal, 233g protein, 278g net carbs, 119g fat, 57g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 apple(s) (105cal, 1p, 21c, 0f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (65 items)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Uncooked dry pasta
2 2/3 oz (76g)
Quinoa, uncooked
1 cup (177g)
Spices and Herbs
Salt
1/4 tbsp (5g)
Black pepper
1/4 tbsp, ground (2g)
Fresh thyme
2 dash (0g)
Paprika
1/2 tbsp (3g)
Rosemary, dried
1 3/4 tsp (2g)
Fresh basil
1/4 oz (7g)
Chili powder
1 tbsp (8g)
Ground coriander
3/4 tbsp (4g)
Balsamic vinegar
1 1/2 fluid ounce (45mL)
Beverages
Water
1 1/2 gallon (5875mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Fats and Oils
Oil
3 oz (90mL)
Ranch dressing
6 tbsp (90mL)
Balsamic vinaigrette
1 1/4 oz (35mL)
Olive oil
1 1/2 oz (47mL)
Vegetables and Vegetable Products
Garlic
2 clove(s) (7g)
Onion
2 medium (2-1/2" dia) (231g)
Cucumber
1 1/2 cucumber (8-1/4") (452g)
Mushrooms
6 oz (170g)
Tomatoes
9 medium whole (2-3/5" dia) (1087g)
Fresh spinach
8 2/3 cup(s) (260g)
Fresh parsley
6 sprigs (6g)
Lima beans, frozen
5/8 package (10 oz) (178g)
Bell pepper
3/4 large (123g)
Sweet potatoes
3/4 sweetpotato, 5" long (158g)
Kale leaves
3 cup, chopped (120g)
Legumes and Legume Products
Firm tofu
3/4 lbs (326g)
White beans, canned
1/2 can(s) (220g)
Hummus
6 oz (167g)
Tempeh
1 lbs (454g)
Chickpeas, canned
2 can (896g)
Black beans
3/4 can(s) (329g)
Fruits and Fruit Juices
Raspberries
1 1/2 lbs (691g)
Lemon juice
1 tsp (5mL)
Apples
2 medium (3" dia) (364g)
Nut and Seed Products
Flax seeds
4 dash (4g)
Almond butter
4 tbsp (64g)
Walnuts
1 1/2 cup, shelled (138g)
Roasted pumpkin seeds, unsalted
1 1/2 tbsp (11g)
Pecans
1/2 cup, halves (50g)
Baked Products
Bread
1 3/4 lbs (800g)
Flour tortillas
4 tortilla (approx 10" dia) (288g)
Dairy and Egg Products
String cheese
4 stick (112g)
Lowfat flavored yogurt
3 container (6 oz) (510g)
Cheese
3/4 lbs (338g)
Fresh mozzarella cheese
1/4 lbs (128g)
Eggs
22 1/2 medium (986g)
Cheddar cheese
1/4 cup, shredded (32g)
Whole milk
5 cup (1200mL)
Butter
5/8 stick (69g)
Sour cream
3 tbsp (43g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Apple cider vinegar
2 tbsp (2mL)
Pesto sauce
2 tbsp (32g)
Salsa
1/4 cup (81g)
Pasta sauce
1 cup (260g)
Other
Mixed greens
1 package (5.5 oz) (146g)
Plant-based deli slices
28 slices (291g)
Vegan meatballs, frozen
16 meatball(s) (480g)
Nutritional yeast
4 tsp (5g)
Sub roll(s)
4 roll(s) (340g)
Sweets
Jelly
4 tsp (28g)
dinner prep - 1 days
1. Bean & tofu goulash
435 cals, 25p, 44c, 13f (per meal)
2 dash (0g)
1/2 tbsp (3g)
1/2 tbsp (8mL)
1/2 clove (2g)
1/2 medium (2-1/2" dia) (55g)
1/4 lbs (99g)
1/2 can(s) (220g)
Recipe has been scaled from original by 0.5x. 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. Brown rice
230 cals, 5p, 46c, 2f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Smashed raspberry almond butter toast
405 cals, 16p, 28c, 21f (per meal)
20 raspberries (38g)
2 dash (2g)
2 tbsp (32g)
2 slice(s) (64g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 3 days
1. Cucumbers and ranch
160 cals, 2p, 7c, 13f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and serve with ranch to dip into.
2. Raspberries
70 cals, 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.
3. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
815 cals, 45p, 54c, 43f (per meal)
4 dash (1g)
1 cup (30g)
3 oz (85g)
1 cup, shredded (113g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Spinach & hummus pasta
475 cals, 15p, 62c, 15f (per meal)
2 2/3 oz (76g)
1 tsp (5mL)
1/3 small (23g)
2/3 cup(s) (20g)
1/3 medium whole (2-3/5" dia) (41g)
2 tsp (10mL)
2/3 clove(s) (2g)
1 2/3 oz (47g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to directions on package.
2
Heat oil in a large skillet over medium heat and cook onions for about 5 minutes.
3
Add in garlic, spinach, lemon juice and tomatoes and stir, cooking for about 3 minutes.
4
Add in hummus and mix well. Add a splash of water if needed.
5
Mix in pasta and season with salt/pepper to taste. Serve.
2. Simple mozzarella and tomato salad
485 cals, 28p, 13c, 34f (per meal)
1 1/2 large whole (3" dia) (273g)
4 oz (113g)
2 tbsp (30mL)
2 tbsp, chopped (5g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 3 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.
dinner prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Easy chickpea salad
465 cals, 24p, 50c, 9f (per meal)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
1 small (70g)
2 can (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
lunch prep - 2 days
1. Pesto grilled cheese sandwich
555 cals, 22p, 27c, 38f (per meal)
2 slice (64g)
1 tbsp (14g)
1 tbsp (16g)
2 slice (1 oz each) (56g)
2 slice(s), thin/small (30g)
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
snack prep - 2 days
1. Toast with butter and jelly
265 cals, 8p, 33c, 10f (per meal)
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.
dinner prep - 1 days
1. Basic tofu
340 cals, 18p, 5c, 28f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice tofu 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. Olive oil drizzled lima beans
270 cals, 12p, 26c, 9f (per meal)
1 1/4 dash, ground (0g)
1/3 tsp (2g)
5/8 package (10 oz) (178g)
2 tsp (9mL)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
3. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
lunch prep - 1 days
1. Black bean & sweet potato skillet
995 cals, 39p, 112c, 26f (per meal)
3 tbsp (43g)
3/4 medium (2-1/2" dia) (83g)
3/4 large (123g)
3/4 sweetpotato, 5" long (158g)
6 tbsp (64g)
3/4 can(s) (329g)
1/4 cup (81g)
1 1/2 tbsp (11g)
1/2 tbsp (8mL)
1 cup(s) (222mL)
1/4 tbsp (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium-high heat. Add onion, pepper, sweet potato, chili powder, and some salt and pepper. Cook until pepper starts to soften, 3-4 minutes.
2
Add water, quinoa, and black beans to the skillet. Bring to a boil, cover, reduce heat to low, and let simmer until quinoa is cooked and potatoes are tender, about 18-20 minutes.
3
Stir in salsa. Top with sour cream and pepitas. Serve.
2. Caprese salad
70 cals, 4p, 3c, 5f (per meal)
1 tsp (5mL)
4 tsp leaves, whole (2g)
2 2/3 tbsp cherry tomatoes (25g)
1/6 package (5.5 oz) (26g)
1/2 oz (14g)
Recipe has been scaled from original by 0.17x. 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.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
330 cals, 24p, 10c, 20f (per meal)
1/4 cup (68mL)
1/2 tbsp (8mL)
3 dash (0g)
3/4 cup, chopped (135g)
3 extra large (168g)
1 1/2 cup, chopped (60g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
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.
lunch prep - 2 days
1. Simple plant-based deli wrap
855 cals, 54p, 85c, 27f (per meal)
4 tbsp (60g)
4 slice(s), thin/small (60g)
1 cup (30g)
2 tortilla (approx 10" dia) (144g)
14 slices (146g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread hummus over tortilla. Top tortilla with plant-based deli slices, mixed greens, and tomatoes. Season with a little salt/pepper.
2
Wrap up and serve.
snack prep - 2 days
1. Toast with butter
285 cals, 10p, 30c, 12f (per meal)
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Vegan meatball sub
935 cals, 56p, 108c, 24f (per meal)
8 meatball(s) (240g)
1/2 cup (130g)
2 tsp (3g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.