3400 calorie high protein vegetarian meal plan
Table of Contents
Overview
This 3400-calorie vegetarian high-protein meal plan is designed for athletes, strength trainees, and active people who want a plant-forward diet with ample protein to support muscle growth and recovery. The weekly plan and nutrition plan combine legumes, seitan, dairy, nuts, seeds, and protein supplements to deliver around 250 g of protein per day while providing balanced carbs, fats, and plenty of fiber. The meal plan includes detailed recipes, a full grocery list, and suggested snack and prep schedules so you can follow the weekly plan with minimal fuss.
There are two ways to use this diet plan: Option 1 is a customizable generator that lets you build your own weekly plan by picking and swapping recipes until it fits your taste and schedule; Option 2 is a pre-made, downloadable PDF (3400 kcal/day; ~250 g protein, ~260 g net carbs, ~122 g fat, ~66 g fiber) that you can follow exactly. Both approaches provide the same grocery list and step-by-step recipes — use the generator to tailor portions and swaps, or follow the pre-made nutrition plan and 7-day sample for a ready-to-go routine.
Following this nutrition plan while pairing it with regular resistance training can help increase lean mass, improve recovery, and sustain energy throughout long training sessions. Expect better satiety from high-fiber legumes and nuts, more reliable post-workout repair from concentrated protein sources, and easier meal prep thanks to batchable soups, stews, shakes and snacks. Whether your goal is to bulk, maintain a high-activity lifestyle, or optimize strength gains on a vegetarian diet, this meal plan provides structured calories and macros to support those body changes.
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 (3400cals, 250g protein, 260g net carbs, 122g fat 66g fiber per day) cannot be customized.
Day 1
3350cals, 255g protein, 196g net carbs, 146g fat 56g fiber per day
4 eggs (396cal, 26p, 3c, 31f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
3/4 serving(s) (292cal, 12p, 24c, 14f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (443cal, 15p, 6c, 36f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/2 serving(s) (226cal, 1p, 26c, 13f)
1 container (139cal, 20p, 8c, 3f)
3 serving(s) (818cal, 40p, 84c, 22f)
3 stick(s) (248cal, 20p, 5c, 17f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3450cals, 265g protein, 221g net carbs, 135g fat 71g fiber per day
4 eggs (396cal, 26p, 3c, 31f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
2 serving(s) (467cal, 24p, 50c, 9f)
2 container (261cal, 28p, 26c, 5f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 1/2 serving(s) (226cal, 1p, 26c, 13f)
1 container (139cal, 20p, 8c, 3f)
3 serving(s) (818cal, 40p, 84c, 22f)
3 stick(s) (248cal, 20p, 5c, 17f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3450cals, 244g protein, 212g net carbs, 148g fat 74g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (61cal, 1p, 3c, 5f)
2 sandwich(es) (990cal, 43p, 49c, 65f)
1 container (131cal, 14p, 13c, 3f)
3 serving(s) (353cal, 21p, 9c, 26f)
2 serving(s) (830cal, 41p, 93c, 12f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3450cals, 244g protein, 212g net carbs, 148g fat 74g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (61cal, 1p, 3c, 5f)
2 sandwich(es) (990cal, 43p, 49c, 65f)
1 container (131cal, 14p, 13c, 3f)
3 serving(s) (353cal, 21p, 9c, 26f)
2 serving(s) (830cal, 41p, 93c, 12f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3375cals, 260g protein, 344g net carbs, 80g fat 63g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (61cal, 1p, 3c, 5f)
2 burrito(s) (1046cal, 74p, 113c, 22f)
3 serving(s) (353cal, 21p, 9c, 26f)
1 1/2 serving(s) (947cal, 46p, 152c, 7f)
1 cup(s) (115cal, 2p, 25c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3425cals, 250g protein, 308g net carbs, 107g fat 57g fiber per day
1 1/3 serving(s) (536cal, 19p, 24c, 35f)
2 burrito(s) (1046cal, 74p, 113c, 22f)
2 peach (325cal, 15p, 23c, 17f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3375cals, 236g protein, 330g net carbs, 94g fat 67g fiber per day
1 1/3 serving(s) (536cal, 19p, 24c, 35f)
3 1/3 serving(s) (925cal, 58p, 130c, 5f)
1 serving(s) (76cal, 2p, 5c, 5f)
2 peach (325cal, 15p, 23c, 17f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (54 items)
Snacks
Plantain chips
3 oz (85g)
Dairy and Egg Products
Eggs
13 large (650g)
String cheese
6 stick (168g)
Sliced cheese
8 slice (1 oz ea) (224g)
Butter
4 tbsp (57g)
Goat cheese
13 oz (367g)
Other
Protein greek yogurt, flavored
2 container (300g)
Cottage cheese & fruit cup
6 container (1020g)
Protein bar (20g protein)
3 bar (150g)
Nutritional yeast
11 1/2 g (11g)
Mixed greens
2 1/2 cup (75g)
Meatless chik'n tenders
26 pieces (663g)
Vegetables and Vegetable Products
Carrots
8 3/4 medium (534g)
Kale leaves
13 3/4 cup, chopped (552g)
Garlic
12 clove(s) (35g)
Fresh parsley
3 sprigs (3g)
Tomatoes
1 1/4 cup cherry tomatoes (186g)
Onion
1 2/3 medium (2-1/2" dia) (185g)
Cucumber
2 1/4 cucumber (8-1/4") (677g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Tomato paste
1/4 cup (55g)
Canned crushed tomatoes
3/4 can (304g)
Ketchup
6 1/2 tbsp (111g)
Frozen mixed veggies
2 1/2 cup (337g)
Soups, Sauces, and Gravies
Pesto sauce
4 tbsp (64g)
Vegetable broth
15 1/3 cup(s) (mL)
Apple cider vinegar
1 tbsp (1mL)
Salsa
1/2 cup (130g)
Spices and Herbs
Ground cumin
2 1/4 tbsp (14g)
Crushed red pepper
3 dash (1g)
Balsamic vinegar
1 tbsp (15mL)
Dried dill weed
1 1/2 tbsp (5g)
Paprika
3 dash (1g)
Salt
4 dash (2g)
Beverages
Water
30 cup(s) (7089mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Almond milk, unsweetened
1 1/3 cup(s) (319mL)
Fats and Oils
Oil
2 1/2 oz (73mL)
Salad dressing
1 1/2 tbsp (23mL)
Nut and Seed Products
Almonds
1/2 lbs (244g)
Chia seeds
2 2/3 tbsp (38g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Fruits and Fruit Juices
Lemon juice
2 tbsp (31mL)
Avocados
3/4 avocado(s) (151g)
Fruit juice
8 fl oz (240mL)
Banana
7 1/3 medium (7" to 7-7/8" long) (865g)
Peach
4 medium (2-2/3" dia) (570g)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (304g)
Chickpeas, canned
4 can (1792g)
Black beans
3 2/3 can(s) (1624g)
Baked Products
Bread
11 slice (352g)
Flour tortillas
4 tortilla (approx 10" dia) (288g)
Cereal Grains and Pasta
Seitan
3/4 lbs (340g)
Uncooked dry pasta
1/4 lbs (96g)
snack prep - 2 days
1. Boiled eggs
69cal, 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.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
3. Plantain chips
226cal, 1p, 26c, 13f (per meal)
3 oz (85g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Approximately 3/4 cup = 1 oz
breakfast prep - 2 days
1. Pesto scrambled eggs
396cal, 26p, 3c, 31f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
2. Carrot sticks
68cal, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Lentil kale salad
292cal, 12p, 24c, 14f (per meal)
3 dash (1g)
3/4 cup(s) (178mL)
3 dash (1g)
1 cup, chopped (45g)
3/4 tbsp (11mL)
3/4 tbsp, slivered (5g)
3/4 tbsp (11mL)
3/4 clove(s) (2g)
3 tbsp (36g)
Recipe has been scaled from original by 0.38x. 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.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (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.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 2 days
1. Chickpea & kale soup
818cal, 40p, 84c, 22f (per meal)
1 tbsp (15mL)
6 clove(s) (18g)
12 cup(s) (mL)
6 cup, chopped (240g)
3 can (1344g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a large pot over medium heat, heat the oil. Add in the garlic and saute for 1-2 minutes until fragrant.
2
Add in chickpeas and vegetable broth and bring to a boil. Stir in chopped kale and simmer for 15 minutes or until kale has wilted.
3
Crack a hefty amount of pepper on top and serve.
lunch prep - 1 days
1. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (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. Grilled cheese sandwich
990cal, 43p, 49c, 65f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Cottage cheese & fruit cup
131cal, 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.
breakfast prep - 3 days
1. Avocado toast with egg
238cal, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
2. Sauteed Kale
61cal, 1p, 3c, 5f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
snack prep - 3 days
1. Cucumber goat cheese bites
353cal, 21p, 9c, 26f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
dinner prep - 2 days
1. Black bean & sweet potato stew
830cal, 41p, 93c, 12f (per meal)
1 1/3 sweetpotato, 5" long (280g)
2 2/3 tbsp (43g)
4 tsp (20mL)
2 cup, chopped (80g)
4 tsp (20mL)
2 tsp (4g)
2 2/3 clove(s) (8g)
1 1/3 small (93g)
4 cup(s) (948mL)
2 2/3 can(s) (1171g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 °F (180 °C). Place cubed sweet potato on a baking sheet and cook for 30-40 minutes until soft.
2
Meanwhile prep veggies. Heat oil in a large pot over medium heat. Add garlic and onion and cook until softened, 15 minutes.
3
Add cumin and a large pinch of salt/pepper to the pot and mix. Heat until fragrant, about a minute.
4
Add in tomato paste, water, and black beans and stir. Simmer for 15 minutes.
5
Once sweet potatoes are soft, add them to the pot along with the kale and lemon juice. Stir and serve.
lunch prep - 2 days
1. Seitan & bean wrap
1046cal, 74p, 113c, 22f (per meal)
2 tsp (10mL)
4 tsp (5g)
1 cup (30g)
4 tsp (8g)
1/2 cup (130g)
1 lbs (454g)
4 tortilla (approx 10" dia) (288g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a pan over medium heat. Add the seitan strips and cook until browned and crispy, a few minutes on each side.
2
Remove seitan from the pan and set aside.
3
Add the black beans, salsa, cumin, and nutritional yeast to the skillet and cook for a few minutes until warmed through.
4
On the torilla, place the mixed greens in the center and top with seitan, and then bean mixture.
5
Wrap up tortilla and serve.
6
Leftover Notes: Once ingredients have cooled you can make the burrito, wrap it in plastic wrap, freeze it, and use the microwave when ready to reheat. Alternatively you can store seitan and bean mixtures in an airtight container in the fridge then reheat and make the burrito.
dinner prep - 1 days
1. Lentil & tomato pasta
947cal, 46p, 152c, 7f (per meal)
3/4 tbsp (12g)
1/2 tsp (3mL)
3 dash (1g)
3 dash (1g)
2/3 cup(s) (156mL)
3/4 can (304g)
3/4 medium (46g)
3/4 clove(s) (2g)
3/8 large (56g)
1/2 cup (108g)
1/4 lbs (96g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
breakfast prep - 2 days
1. Healthy Cereal
536cal, 19p, 24c, 35f (per meal)
1 1/3 cup(s) (320mL)
2 2/3 tbsp (38g)
1/3 cup, slivered (36g)
1 1/3 medium (7" to 7-7/8" long) (157g)
1/2 cup (59g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Add almond milk and chia seeds to a bowl. Let sit for 4 minutes or so to thicken.
2
While it thickens, add pumpkin seeds and almonds to food processor (or hand chop). Blend for a few seconds. It should still be chunky- a granola-type consistency.
3
Add to milk and top with sliced banana (or any other fruit).
4
Serve.
5
(For bulk cooking: Chop almonds and pumpkin seeds and keep in air-tight container. Then follow the steps for the milk, chia seeds, and fruit when serving.)
dinner prep - 2 days
1. Crispy chik'n tenders
743cal, 53p, 67c, 29f (per meal)
Recipe has been scaled from original by 3.25x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
snack prep - 2 days
1. Peach and goat cheese bites
325cal, 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
41cal, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Lentil and veggie soup
925cal, 58p, 130c, 5f (per meal)
2 1/2 cup (337g)
1 2/3 clove(s) (5g)
5 tsp (6g)
1 2/3 cup, chopped (67g)
3 1/3 cup(s) (mL)
13 1/3 tbsp (160g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a large pot and bring to a boil.
2
Let cook for 15-20 minutes until lentils are soft.
3
Season with salt and pepper to taste. Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.