3400 calorie vegetarian meal plan
In just a few clicks, generate your own 3400 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 (3375cal, 231g protein, 261g net carbs, 132g fat, 54g fiber per day) cannot be customized.
Day 1
3375cal, 230g protein, 207g net carbs, 160g fat, 44g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
4 egg(s) (285cal, 22p, 1c, 21f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 sandwich(es) (813cal, 38p, 39c, 53f)
3/8 cup(s) (383cal, 15p, 8c, 31f)
3 1/2 can(s) (865cal, 63p, 81c, 24f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3325cal, 243g protein, 251g net carbs, 127g fat, 49g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
4 egg(s) (285cal, 22p, 1c, 21f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 wrap(s) (853cal, 54p, 85c, 27f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
3 1/2 can(s) (865cal, 63p, 81c, 24f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3400cal, 241g protein, 281g net carbs, 115g fat, 67g fiber
1 1/2 serving(s) (391cal, 41p, 42c, 2f)
1 3/4 cup(s) (122cal, 4p, 11c, 1f)
2 wrap(s) (853cal, 54p, 85c, 27f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
1 1/2 sub(s) (831cal, 33p, 86c, 33f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3375cal, 220g protein, 316g net carbs, 101g fat, 76g fiber
1 1/2 serving(s) (391cal, 41p, 42c, 2f)
1 3/4 cup(s) (122cal, 4p, 11c, 1f)
1 wrap(s) (472cal, 29p, 48c, 12f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
3 banana(s) (350cal, 4p, 72c, 1f)
1 1/2 sub(s) (831cal, 33p, 86c, 33f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3375cal, 218g protein, 227g net carbs, 153g fat, 51g fiber
3 serving(s) (171cal, 1p, 37c, 0f)
1 bar (245cal, 20p, 26c, 5f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 sandwich(es) (820cal, 41p, 57c, 42f)
2 container (213cal, 20p, 22c, 5f)
1 1/3 serving(s) (227cal, 10p, 14c, 11f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 serving(s) (786cal, 40p, 16c, 58f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3375cal, 218g protein, 227g net carbs, 153g fat, 51g fiber
3 serving(s) (171cal, 1p, 37c, 0f)
1 bar (245cal, 20p, 26c, 5f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/2 sandwich(es) (820cal, 41p, 57c, 42f)
2 container (213cal, 20p, 22c, 5f)
1 1/3 serving(s) (227cal, 10p, 14c, 11f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 serving(s) (786cal, 40p, 16c, 58f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3425cal, 246g protein, 318g net carbs, 112g fat, 41g fiber
3 serving(s) (171cal, 1p, 37c, 0f)
1 bar (245cal, 20p, 26c, 5f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 sub(s) (571cal, 38p, 55c, 21f)
2 banana(s) (233cal, 3p, 48c, 1f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
1 1/3 serving(s) (227cal, 10p, 14c, 11f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 1/3 serving(s) (983cal, 81p, 64c, 42f)
1/2 cup(s) (54cal, 2p, 2c, 4f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (59 items)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
7 can (~19 oz) (3682g)
Barbecue sauce
2 tbsp (34g)
Pesto sauce
3 tbsp (48g)
Nut and Seed Products
Roasted cashews
1 1/2 cup, halves and whole (197g)
Almonds
1/2 cup, whole (72g)
Sesame seeds
4 tsp (12g)
Beverages
Water
21 3/4 cup(s) (5155mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Baked Products
Bagel
1 medium bagel (3-1/2" to 4" dia) (105g)
Bread
13 slice (416g)
Flour tortillas
7 tortilla (approx 7-8" dia) (337g)
Bread crumbs
6 1/4 tbsp (42g)
Dairy and Egg Products
Butter
1 tbsp (14g)
Eggs
12 1/2 medium (550g)
Whole milk
1/4 gallon (1020mL)
Sliced cheese
3 slice (1 oz) (84g)
Provolone cheese
6 slice(s) (168g)
Cheese
1 slice (1 oz each) (28g)
Fats and Oils
Oil
1/3 lbs (163mL)
Mayonnaise
3 tbsp (45mL)
Olive oil
1 tbsp (15mL)
Fruits and Fruit Juices
Pears
2 medium (356g)
Fruit juice
32 fl oz (960mL)
Orange
6 orange (924g)
Banana
6 1/2 medium (7" to 7-7/8" long) (767g)
Blackberries
3 1/2 cup (504g)
Applesauce
9 to-go container (~4 oz) (1098g)
Vegetables and Vegetable Products
Edamame, frozen, shelled
1 cup (118g)
Onion
2 1/2 medium (2-1/2" dia) (279g)
Tomatoes
8 slice(s), thin/small (120g)
Fresh spinach
3 3/4 cup(s) (113g)
Garlic
7 clove (21g)
Bell pepper
5 1/2 large (907g)
Fresh ginger
4 tsp (8g)
Broccoli
2 1/2 cup chopped (228g)
Sun-dried tomatoes
3 oz (85g)
Legumes and Legume Products
Roasted peanuts
1 1/3 cup (198g)
Hummus
1 3/4 lbs (779g)
Tempeh
4 oz (113g)
Soy sauce
10 1/3 tbsp (155mL)
Firm tofu
1 1/4 lbs (567g)
Spices and Herbs
Salt
1 1/2 dash (1g)
Black pepper
1/2 g (0g)
Paprika
1 1/2 dash (1g)
Yellow mustard
3 dash or 1 packet (2g)
Crushed red pepper
1/2 tbsp (3g)
Garlic powder
1 tsp (4g)
Ground coriander
1/2 tsp (1g)
Ground cumin
1/2 tsp (1g)
Other
Mixed greens
2 cup (60g)
Plant-based deli slices
28 slices (291g)
Sub roll(s)
4 roll(s) (340g)
Coleslaw mix
1 cup (90g)
Protein bar (20g protein)
3 bar (150g)
Frozen riced cauliflower
3 cup, prepared (510g)
Cottage cheese & fruit cup
4 container (532g)
Nutritional yeast
1/4 tbsp (1g)
Cereal Grains and Pasta
Seitan
3/4 lbs (350g)
dinner prep - 2 days
1. Chunky canned soup (non-creamy)
865 cals, 63p, 81c, 24f (per meal)
7 can (~19 oz) (3682g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Roasted cashews
260 cals, 7p, 13c, 20f (per meal)
5 tbsp, halves and whole (43g)
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Medium toasted bagel with butter
195 cals, 6p, 27c, 7f (per meal)
3. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
snack prep - 2 days
1. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
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.
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.
breakfast prep - 2 days
1. Green protein shake
390 cals, 41p, 42c, 2f (per meal)
1 1/2 cup(s) (45g)
3/8 cup(s) (89mL)
1 1/2 orange (231g)
1 1/2 scoop (1/3 cup ea) (47g)
3/4 medium (7" to 7-7/8" long) (89g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Blackberries
120 cals, 4p, 11c, 1f (per meal)
3 1/2 cup (504g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
snack prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
dinner prep - 2 days
1. Hummus cheesesteak sub
830 cals, 33p, 86c, 34f (per meal)
1 1/2 roll(s) (128g)
1 1/2 slice (1 oz) (42g)
6 tbsp (92g)
1/4 tbsp (1g)
1 1/2 clove (5g)
1 1/2 medium (179g)
3/4 large (113g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, garlic, and crushed red pepper. Saute about 5-7 minutes until softened.
2
Spread hummus over inside of roll and fill with pepper mixture. Top with cheese.
3
Optional: broil sandwich for a minute or two until cheese melts and bread is toasty.
4
Serve.
lunch prep - 1 days
1. Bbq tempeh wrap
470 cals, 29p, 48c, 12f (per meal)
1/2 small (37g)
1/2 tsp (3mL)
1 tortilla (approx 7-8" dia) (49g)
1 cup (90g)
2 tbsp (34g)
4 oz (113g)
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. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
breakfast prep - 3 days
1. Applesauce
170 cals, 1p, 37c, 0f (per meal)
3 to-go container (~4 oz) (366g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 2 days
1. Low carb asian tofu bowl
785 cals, 40p, 16c, 58f (per meal)
4 clove (12g)
4 tsp (12g)
6 tbsp (90mL)
4 tsp (8g)
1/2 cup (120mL)
3 cup, prepared (510g)
2 cup chopped (182g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut tofu into bite-sized pieces.
2
In a skillet over medium heat, heat about 1/3 of the oil, reserving the rest for later. Add in the tofu and cook until browned on both sides.
3
Meanwhile, prepare the riced cauliflower according to the package and also prepare the sauce by mixing together the soy sauce, ginger, garlic, sesame seeds, and the remaining oil in a small bowl.
4
When the tofu is about done, lower the heat and pour in about half of the the sauce. Stir and continue cooking another minute or so until the sauce is mostly absorbed.
5
In a bowl, add the riced cauliflower and tofu, set aside.
6
Add the broccoli to the skillet and cook for a few minutes until softened.
7
Add broccoli and remaining sauce to the cauliflower and tofu bowl. Serve.
lunch prep - 2 days
1. Grilled cheese with sun dried tomatoes & spinach
820 cals, 41p, 57c, 43f (per meal)
3 slice (96g)
1 1/2 tbsp (24g)
1 1/2 oz (43g)
3/8 cup(s) (11g)
1/2 tbsp (8mL)
3 slice(s) (84g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
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.
snack prep - 3 days
1. Bell pepper strips and hummus
225 cals, 10p, 14c, 11f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
3. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)
lunch prep - 1 days
1. Seitan philly cheesesteak
570 cals, 38p, 55c, 21f (per meal)
1 slice (1 oz each) (28g)
3 oz (85g)
1/2 small (37g)
1/4 medium (2-1/2" dia) (28g)
1/2 tbsp (8mL)
1 roll(s) (85g)
1
Heat oil in a pan over medium heat and add peppers and onion and cook for a few minutes until they start to soften and onions begin to carmelize.
2
Add the cheese and lightly mix until it melts. Transfer veggies to a plate.
3
Add the sliced seitan to the pan and cook for a few minutes on each side, until it is warmed through and the edges are browned and crisp.
4
When the seitan is done, add the veggies back in and mix until well-combined.
5
Add the filling to the bun and serve!
dinner prep - 1 days
1. Tasty breaded seitan
985 cals, 81p, 64c, 43f (per meal)
9 1/3 oz (265g)
6 1/4 tbsp (42g)
1 tsp (4g)
1/2 tsp (1g)
1/2 tsp (1g)
1 dash, ground (0g)
2 1/3 tbsp (35mL)
2 1/3 tbsp (35mL)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, combine bread crumbs garlic powder, coriander, cumin, and black pepper. Dip seitan in soy sauce, then in the yeast and spice mixture. Set aside.
2
Heat oil in a skillet over medium heat. Fry seitan in batches until browned on all sides.
2. Roasted broccoli with nutritional yeast
55 cals, 2p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425F (220C).
2
Toss broccoli in oil and roast in the oven for 20-25 minutes.
3
Remove and season with nutritional yeast and salt/pepper to taste. Serve.