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 (3400cals, 256g protein, 298g net carbs, 110g fat 51g fiber per day) cannot be customized.
Day 1
3425cals, 293g protein, 204g net carbs, 138g fat 46g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
1 english muffin(s) (344cal, 11p, 32c, 17f)
2 serving(s) (685cal, 61p, 33c, 33f)
2 serving(s) (366cal, 7p, 72c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/4 cup (183cal, 2p, 1c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3400cals, 281g protein, 298g net carbs, 101g fat 45g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
1 english muffin(s) (344cal, 11p, 32c, 17f)
2 sandwich(es) (648cal, 25p, 65c, 24f)
2 container(s) (362cal, 17p, 63c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 container (131cal, 14p, 13c, 3f)
1/4 cup (183cal, 2p, 1c, 18f)
10 oz seitan (743cal, 81p, 47c, 25f)
2 serving(s) (347cal, 24p, 51c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3425cals, 235g protein, 368g net carbs, 93g fat 42g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
1 english muffin(s) (344cal, 11p, 32c, 17f)
2 sandwich(es) (648cal, 25p, 65c, 24f)
2 container(s) (362cal, 17p, 63c, 5f)
1/4 cup (137cal, 1p, 31c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (180cal, 9p, 2c, 14f)
3/4 serving(s) (548cal, 20p, 67c, 20f)
1 cup(s) (249cal, 28p, 29c, 2f)
3 roll(s) (231cal, 8p, 40c, 4f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3400cals, 232g protein, 259g net carbs, 144g fat 38g fiber per day
1 serving(s) (337cal, 32p, 36c, 5f)
1/4 cup (183cal, 2p, 1c, 18f)
2 serving(s) (786cal, 40p, 16c, 58f)
4 serving(s) (302cal, 6p, 21c, 19f)
1/4 cup (137cal, 1p, 31c, 0f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (180cal, 9p, 2c, 14f)
3/4 serving(s) (548cal, 20p, 67c, 20f)
1 cup(s) (249cal, 28p, 29c, 2f)
3 roll(s) (231cal, 8p, 40c, 4f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3450cals, 273g protein, 302g net carbs, 103g fat 58g fiber per day
1 serving(s) (337cal, 32p, 36c, 5f)
1/4 cup (183cal, 2p, 1c, 18f)
4 can(s) (988cal, 72p, 93c, 27f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 2/3 serving(s) (382cal, 29p, 29c, 14f)
1 2/3 serving(s) (768cal, 34p, 99c, 18f)
2 1/3 cup(s) (348cal, 18p, 27c, 18f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3425cals, 262g protein, 335g net carbs, 87g fat 59g fiber per day
4 can(s) (988cal, 72p, 93c, 27f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 2/3 serving(s) (382cal, 29p, 29c, 14f)
2 burger (722cal, 32p, 83c, 24f)
4 roll(s) (308cal, 11p, 53c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3375cals, 214g protein, 317g net carbs, 106g fat 71g fiber per day
2 1/2 serving(s) (1065cal, 39p, 90c, 47f)
1 2/3 serving(s) (382cal, 29p, 29c, 14f)
2 burger (722cal, 32p, 83c, 24f)
4 roll(s) (308cal, 11p, 53c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2ff)
Grocery List (65 items)
Other
Cottage cheese & fruit cup
4 container (680g)
Frozen mixed berries
1 1/2 cup (204g)
Teriyaki sauce
5 tbsp (75mL)
Frozen riced cauliflower
1 1/2 cup, prepared (255g)
Mixed greens
2 package (5.5 oz) (293g)
Veggie burger patty
4 patty (284g)
Dairy and Egg Products
Eggs
2 large (100g)
Lowfat flavored yogurt
4 container (6 oz) (680g)
Low fat cottage cheese (1% milkfat)
3 cup (678g)
Parmesan cheese
6 tbsp (38g)
Butter
2 1/4 tbsp (32g)
Whole milk
5 cup(s) (1159mL)
Lowfat greek yogurt
2 1/2 cup (700g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Sliced cheese
4 slice (3/4 oz ea) (84g)
Cheese
5 tbsp, shredded (35g)
Nut and Seed Products
Pecans
1 cup, halves (99g)
Sesame seeds
1 oz (24g)
Chia seeds
4 tsp (19g)
Sunflower kernels
2 oz (57g)
Coconut milk, canned
1/4 cup (50mL)
Legumes and Legume Products
Peanut butter
10 tbsp (160g)
Extra firm tofu
2 lbs (907g)
Soy sauce
12 2/3 oz (300mL)
Lentils, raw
1 cup (202g)
Firm tofu
10 oz (284g)
Chickpeas, canned
1 can (448g)
Black beans
5/8 can(s) (274g)
Baked Products
English muffins
3 muffin(s) (171g)
Bread
12 slice(s) (384g)
Roll
14 pan, dinner, or small roll (2" square, 2" high) (392g)
Hamburger buns
4 bun(s) (204g)
Flour tortillas
2 1/2 tortilla (approx 7-8" dia) (123g)
Beverages
Water
1 1/2 gallon (6106mL)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Protein powder
23 scoop (1/3 cup ea) (713g)
Coffee, brewed
6 tbsp (89g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
5 3/4 oz (162g)
Granola
1 1/4 cup (113g)
Vegetables and Vegetable Products
Sweet potatoes
3 sweetpotato, 5" long (595g)
Green pepper
2 tbsp, chopped (19g)
Garlic
6 clove(s) (18g)
Onion
1 1/3 medium (2-1/2" dia) (132g)
Tomatoes
5 medium whole (2-3/5" dia) (617g)
Fresh ginger
1/3 oz (8g)
Fresh spinach
1 10oz package (263g)
Broccoli
1 cup chopped (91g)
Ketchup
4 tbsp (68g)
Spices and Herbs
Salt
5 dash (4g)
Black pepper
1 3/4 tsp, ground (4g)
Ground cumin
5 dash (1g)
Cereal Grains and Pasta
Seitan
18 oz (510g)
Uncooked dry pasta
6 oz (171g)
Fats and Oils
Olive oil
2 tbsp (31mL)
Oil
3 oz (88mL)
Salad dressing
6 tbsp (90mL)
Sweets
Maple syrup
2 2/3 tbsp (40mL)
Honey
4 tbsp (84g)
Fruits and Fruit Juices
Raspberries
1 cup (123g)
Raisins
1/2 cup, packed (83g)
Blackberries
1 1/4 cup (180g)
Avocados
5/8 avocado(s) (126g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
8 can (~19 oz) (4208g)
Vegetable broth
1 2/3 cup(s) (mL)
Salsa
5 tbsp (81g)
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.
3. 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. Overnight mixed berry protein oats w/ water
256cal, 29p, 22c, 2f (per meal)
2 1/4 cup(s) (533mL)
3 scoop (1/3 cup ea) (93g)
1 cup(s) (81g)
1 1/2 cup (204g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
2. Peanut butter english muffin
344cal, 11p, 32c, 17f (per meal)
1
Slice english muffin through the center and spread peanut butter on each side.
2
(Optional: toast in a toaster oven for a couple minutes)
3
Serve.
lunch prep - 1 days
1. Garlic pepper seitan
685cal, 61p, 33c, 33f (per meal)
1 dash (1g)
1 tbsp (15mL)
2 dash, ground (1g)
1/2 lbs (227g)
2 tbsp, chopped (19g)
2 1/2 clove(s) (8g)
4 tbsp, chopped (40g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. 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. Mashed sweet potatoes
366cal, 7p, 72c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
protein prep - 7 days
1. Protein shake
327cal, 73p, 3c, 2f (per meal)
dinner prep - 1 days
1. Baked tofu
905cal, 88p, 22c, 47f (per meal)
2 lbs (907g)
2 slices (1" dia) (4g)
2 tbsp (18g)
1 cup (240mL)
1
Pat the tofu dry and cut into cubes.
2
Preheat the oven to 350°F (175°C) and lightly grease a baking sheet.
3
Heat a small skillet over medium heat. Toast the sesame seeds until fragrant, about 1-2 minutes.
4
In a large bowl, toss the tofu cubes with soy sauce, ginger, and toasted sesame seeds until evenly coated.
5
Spread the tofu on the prepared baking sheet and bake for 15 minutes. Flip the cubes and continue baking until firm and heated through, about 15 minutes more. Serve.
2. Roasted tomatoes
149cal, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 1 days
1. Teriyaki seitan wings
743cal, 81p, 47c, 25f (per meal)
Recipe has been scaled from original by 2.5x. 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
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Peanut butter & chia jam sandwich
648cal, 25p, 65c, 24f (per meal)
4 tbsp (64g)
4 tsp (19g)
4 tsp (20mL)
1 cup (123g)
8 slice(s) (256g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash the raspberries with a fork until they resemble a jam-like consistency.
2
Stir in the chia seeds and maple syrup. Let the mixture sit for about 10 minutes to allow the chia seeds to soften.
3
If desired, toast the bread slices.
4
Spread peanut butter on one slice of bread and the raspberry chia jam on the other. Press the slices together to form a sandwich. Serve.
5
Meal Prep Note: You can make the raspberry chia jam in advance and store it in an airtight container in the fridge for up to 5 days. Assemble sandwiches fresh for best texture, or prep ahead and store tightly wrapped in the fridge for up to 24 hours.
snack prep - 2 days
3. 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.
dinner prep - 2 days
1. Spinach parmesan pasta
548cal, 20p, 67c, 20f (per meal)
1/4 cup(s) (59mL)
1/2 tbsp, ground (3g)
3 dash (2g)
6 tbsp (38g)
3/4 10oz package (213g)
1 1/2 clove(s) (5g)
2 1/4 tbsp (32g)
6 oz (171g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Dinner roll
231cal, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Cottage cheese & honey
249cal, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Coffee overnight protein oats
337cal, 32p, 36c, 5f (per meal)
6 tbsp (89g)
1 cup (81g)
2 scoop (1/3 cup ea) (62g)
1/2 cup(s) (120mL)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small airtight container, mix together all of the ingredients.
2
Cover and place mixture to chill in the fridge overnight or for at least 4 hours. Serve.
lunch prep - 1 days
1. Low carb asian tofu bowl
786cal, 40p, 16c, 58f (per meal)
2 clove (6g)
10 oz (284g)
2 tsp (6g)
3 tbsp (45mL)
2 tsp (4g)
4 tbsp (60mL)
1 1/2 cup, prepared (255g)
1 cup chopped (91g)
Recipe has been scaled from original by 2x. 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.
2. Simple mixed greens and tomato salad
302cal, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
988cal, 72p, 93c, 27f (per meal)
8 can (~19 oz) (4208g)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
snack prep - 3 days
1. Blackberry & granola parfait
382cal, 29p, 29c, 14f (per meal)
1 1/4 cup (180g)
1 1/4 cup (113g)
2 1/2 cup (700g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
dinner prep - 1 days
1. Creamy lentils and sweet potato
768cal, 34p, 99c, 18f (per meal)
5 dash (1g)
1 1/4 tsp (6mL)
1/4 cup (50mL)
5/6 medium (2-1/2" dia) (92g)
1 2/3 cup(s) (50g)
1 2/3 cup(s) (mL)
5/6 sweetpotato, 5" long (175g)
1/2 cup (106g)
Recipe has been scaled from original by 0.42x. 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.
breakfast prep - 2 days
1. Chickpea & tomato toasts
411cal, 24p, 48c, 7f (per meal)
1 can (448g)
16 slice(s), thin/small (240g)
4 tbsp (70g)
4 slice(s) (128g)
1
Toast bread, if desired.
2
In a medium bowl, mash chickpeas with the back of a fork until they start to become creamy.
3
Stir in Greek yogurt, and add salt and pepper to taste.
4
Spread the chickpea mixture on the bread and top with tomato slices. Serve.
dinner prep - 2 days
1. Veggie burger with cheese
722cal, 32p, 83c, 24f (per meal)
2 slice (3/4 oz ea) (42g)
2 patty (142g)
2 oz (57g)
2 tbsp (34g)
2 bun(s) (102g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
2. Dinner roll
308cal, 11p, 53c, 5f (per meal)
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Black bean quesadillas
1065cal, 39p, 90c, 47f (per meal)
5/8 can(s) (274g)
1 1/4 tsp (6mL)
5 tbsp (81g)
2 1/2 tortilla (approx 7-8" dia) (123g)
5/8 avocado(s) (126g)
5 tbsp, shredded (35g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.