3400 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 3400 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 (3350cal, 251g protein, 273g net carbs, 115g fat, 57g fiber per day) cannot be customized.
Day 1
3250cal, 237g protein, 292g net carbs, 101g fat, 59g fiber
3 serving(s) (548cal, 26p, 8c, 44f)
1 1/2 can(s) (530cal, 19p, 45c, 26f)
2 serving(s) (300cal, 16p, 49c, 4f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
2 1/2 serving(s) (434cal, 30p, 63c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3350cal, 269g protein, 239g net carbs, 117g fat, 67g fiber
3 serving(s) (548cal, 26p, 8c, 44f)
8 oz tempeh (868cal, 66p, 29c, 45f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1 1/2 serving(s) (656cal, 37p, 65c, 19f)
2 1/2 serving(s) (434cal, 30p, 63c, 1f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3375cal, 236g protein, 216g net carbs, 157g fat, 39g fiber
3 serving(s) (548cal, 26p, 8c, 44f)
2 serving(s) (531cal, 29p, 7c, 39f)
2 piece(s) (524cal, 17p, 87c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
2 sausage(s) (536cal, 56p, 21c, 24f)
2 serving(s) (500cal, 7p, 70c, 20f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3325cal, 231g protein, 234g net carbs, 133g fat, 69g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 container(s) (181cal, 8p, 32c, 2f)
1 1/2 sandwich(es) (813cal, 38p, 39c, 53f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
2 serving(s) (342cal, 18p, 25c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3400cal, 275g protein, 231g net carbs, 121g fat, 70g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
1 container(s) (181cal, 8p, 32c, 2f)
3 sausage link(s) (1083cal, 87p, 47c, 57f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/3 serving(s) (673cal, 43p, 81c, 5f)
2 serving(s) (342cal, 18p, 25c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3375cal, 261g protein, 323g net carbs, 98g fat, 40g fiber
3 sausage link(s) (1083cal, 87p, 47c, 57f)
1 serving(s) (258cal, 32p, 13c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 serving(s) (1021cal, 35p, 189c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3400cal, 248g protein, 374g net carbs, 76g fat, 53g fiber
4 can(s) (988cal, 72p, 93c, 27f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 serving(s) (258cal, 32p, 13c, 8f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 serving(s) (1021cal, 35p, 189c, 7f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (48 items)
Spices and Herbs
Salt
5 g (5g)
Fresh thyme
1/4 tbsp (1g)
Paprika
11 g (11g)
Black pepper
1 g (1g)
Garlic powder
1/4 tbsp (2g)
Yellow mustard
3 dash or 1 packet (2g)
Beverages
Water
30 2/3 cup(s) (7269mL)
Protein powder
26 1/2 scoop (1/3 cup ea) (822g)
Legumes and Legume Products
Lentils, raw
1 1/4 cup (240g)
Firm tofu
2/3 lbs (298g)
White beans, canned
1 1/2 can(s) (659g)
Soy sauce
2 tsp (10mL)
Peanut butter
4 tbsp (65g)
Tempeh
1/2 lbs (227g)
Fats and Oils
Oil
1/4 cup (68mL)
Balsamic vinaigrette
4 tbsp (60mL)
Mayonnaise
3 tbsp (45mL)
Vegetables and Vegetable Products
Garlic
1 1/2 clove (5g)
Onion
3 2/3 medium (2-1/2" dia) (401g)
Tomatoes
30 cherry tomatoes (510g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
2 cup (236g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
2 1/4 cup (266g)
Roasted cashews
6 tbsp, halves and whole (51g)
Snacks
Pretzels, hard, salted
3 oz (85g)
Other
Protein bar (20g protein)
2 bar (100g)
Nutritional yeast
1 tbsp (4g)
Vegan sausage
8 sausage (800g)
Mixed greens
5 1/3 cup (160g)
Lentil pasta
2/3 lbs (302g)
Guacamole, store-bought
1/2 cup (124g)
Frozen cauliflower
4 1/2 cup (510g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 1/2 can (~19 oz) (800g)
Pasta sauce
1 2/3 jar (24 oz) (1120g)
Chunky canned soup (non-creamy varieties)
4 can (~19 oz) (2104g)
Dairy and Egg Products
Kefir, flavored
2 cup (480mL)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Butter
1/2 stick (57g)
Eggs
11 1/3 medium (498g)
Whole milk
1/4 gallon (1080mL)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Cereal Grains and Pasta
Brown rice
9 1/4 tbsp (111g)
Uncooked dry pasta
1 lbs (456g)
Fruits and Fruit Juices
Lemon juice
3/4 fl oz (23mL)
Avocados
2 avocado(s) (436g)
Orange
2 orange (308g)
Baked Products
Naan bread
2 piece (180g)
Bread
13 slice (416g)
dinner prep - 2 days
1. Bean & tofu goulash
655 cals, 37p, 65c, 19f (per meal)
1/4 tbsp (1g)
1 1/2 tbsp (10g)
1 1/2 tbsp (23mL)
1 1/2 clove (5g)
1 1/2 medium (2-1/2" dia) (165g)
2/3 lbs (298g)
1 1/2 can(s) (659g)
Recipe has been scaled from original by 1.5x. 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. Lentils
435 cals, 30p, 63c, 1f (per meal)
Recipe has been scaled from original by 1.25x. 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.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast prep - 3 days
snack prep - 2 days
lunch prep - 1 days
1. Chunky canned soup (creamy)
530 cals, 19p, 45c, 26f (per meal)
1 1/2 can (~19 oz) (800g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Kefir
300 cals, 16p, 49c, 4f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
lunch prep - 1 days
1. Peanut tempeh
870 cals, 66p, 29c, 45f (per meal)
1 tbsp (4g)
2 tsp (10mL)
1 tbsp (15mL)
4 tbsp (65g)
1/2 lbs (227g)
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Brown rice
55 cals, 1p, 12c, 1f (per meal)
4 tsp (16g)
1/2 dash (0g)
1/6 cup(s) (39mL)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. 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.
snack prep - 3 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. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Vegan sausage
535 cals, 56p, 21c, 24f (per meal)
2 sausage (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Buttery brown rice
500 cals, 7p, 70c, 20f (per meal)
1 1/2 tbsp (21g)
1/2 cup (95g)
3 dash (2g)
1 cup(s) (237mL)
3 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
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.
dinner prep - 2 days
1. Lentil pasta
675 cals, 44p, 81c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Egg salad sandwich
815 cals, 38p, 39c, 53f (per meal)
4 1/2 medium (198g)
3 tbsp (45mL)
3/8 small (26g)
1 1/2 dash (1g)
1 1/2 dash (0g)
3 slice (96g)
1 1/2 dash (1g)
3 dash or 1 packet (2g)
Recipe has been scaled from original by 1.5x. 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.
breakfast prep - 2 days
1. Poached egg over avocado toast
270 cals, 12p, 14c, 16f (per meal)
1
Crack egg into a small measuring cup. Set aside.
2
Bring medium sized pot full of water to a boil then remove from heat.
3
Using a utensil, swirl the water to create a small whirlpool and then gently plop the egg in the middle and cook for 3 minutes.
4
Meanwhile toast bread and then top with guacamole.
5
When egg is done, remove it with a slotted spoon and place egg on paper towel and gently dry.
6
Transfer egg to top of avocado toast and serve.
2. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
1085 cals, 87p, 47c, 57f (per meal)
3 small (210g)
6 sausage (600g)
3 tbsp (45mL)
4 1/2 cup (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium low heat. Add the onion and half of the oil. Cook until soft and browning.
2
Meanwhile, cook the sausage and cauliflower according to the directions on the package.
3
When cauliflower is done, transfer to a bowl and add the remaining oil. Mash it using a stick mixer, back of a fork, or a potato masher. Salt and pepper to taste.
4
When all elements are done, plate and serve.
breakfast prep - 2 days
1. Toast with butter
455 cals, 16p, 47c, 19f (per meal)
snack prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
3. 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.
dinner prep - 2 days
1. Pasta with store-bought sauce
1020 cals, 35p, 189c, 7f (per meal)
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
lunch prep - 1 days
1. Chunky canned soup (non-creamy)
990 cals, 72p, 93c, 27f (per meal)
4 can (~19 oz) (2104g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.