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 (3400cal, 225g protein, 280g net carbs, 128g fat, 59g fiber per day) cannot be customized.
Day 1
3400cal, 230g protein, 354g net carbs, 84g fat, 78g fiber
3 tomato(es) (388cal, 24p, 14c, 24f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 orange(s) (170cal, 3p, 32c, 0f)
2/3 serving(s) (295cal, 15p, 44c, 5f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
2 piece(s) (524cal, 17p, 87c, 10f)
1 packet(s) (165cal, 4p, 29c, 2f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3425cal, 225g protein, 313g net carbs, 116g fat, 58g fiber
3 tomato(es) (388cal, 24p, 14c, 24f)
2 celery stalk (13cal, 1p, 1c, 0f)
2 orange(s) (170cal, 3p, 32c, 0f)
2/3 serving(s) (295cal, 15p, 44c, 5f)
1 1/2 serving(s) (363cal, 21p, 10c, 25f)
2 piece(s) (524cal, 17p, 87c, 10f)
1 packet(s) (165cal, 4p, 29c, 2f)
2 serving(s) (546cal, 27p, 56c, 14f)
2 serving(s) (375cal, 13p, 11c, 28f)
2 container (261cal, 28p, 26c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3375cal, 220g protein, 270g net carbs, 134g fat, 50g fiber
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 packet(s) (165cal, 4p, 29c, 2f)
2 serving(s) (546cal, 27p, 56c, 14f)
2 serving(s) (375cal, 13p, 11c, 28f)
2 container (261cal, 28p, 26c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3425cal, 228g protein, 291g net carbs, 129g fat, 47g fiber
1 1/2 sausage link(s) (541cal, 44p, 23c, 29f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 serving(s) (69cal, 2p, 4c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 container (131cal, 14p, 13c, 3f)
8 oz (590cal, 48p, 16c, 30f)
1 1/3 serving(s) (382cal, 11p, 77c, 2f)
1/2 serving(s) (63cal, 1p, 1c, 5f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3400cal, 222g protein, 254g net carbs, 147g fat, 43g fiber
2 slice(s) (336cal, 10p, 25c, 17f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 can(s) (354cal, 12p, 30c, 17f)
2 serving(s) (300cal, 16p, 49c, 4f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 serving(s) (69cal, 2p, 4c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 container (131cal, 14p, 13c, 3f)
12 tender(s) (686cal, 49p, 62c, 27f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3375cal, 217g protein, 252g net carbs, 139g fat, 66g fiber
2 slice(s) (336cal, 10p, 25c, 17f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
1 can(s) (354cal, 12p, 30c, 17f)
2 serving(s) (300cal, 16p, 49c, 4f)
2 serving(s) (366cal, 18p, 5c, 29f)
4 serving(s) (945cal, 54p, 79c, 31f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3450cal, 233g protein, 225g net carbs, 150g fat, 67g fiber
2 slice(s) (336cal, 10p, 25c, 17f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (91cal, 2p, 4c, 7f)
4 zucchini halve(s) (384cal, 21p, 21c, 20f)
2 container (261cal, 28p, 26c, 5f)
1/2 cup(s) (435cal, 13p, 10c, 36f)
4 serving(s) (945cal, 54p, 79c, 31f)
1/2 piece(s) (131cal, 4p, 22c, 3f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (56 items)
Dairy and Egg Products
Whole milk
6 cup (1440mL)
Eggs
12 large (600g)
Fresh mozzarella cheese
6 oz (170g)
Kefir, flavored
4 cup (960mL)
Butter
4 tsp (18g)
Nonfat greek yogurt, plain
1 cup (280g)
Goat cheese
2 oz (57g)
Soups, Sauces, and Gravies
Pasta sauce
2/3 jar (24 oz) (466g)
Pesto sauce
3 tbsp (48g)
Vegetable broth
13 cup(s) (mL)
Chunky canned soup (creamy varieties)
2 can (~19 oz) (1066g)
Other
Lentil pasta
1/2 lbs (227g)
Cottage cheese & fruit cup
8 container (1360g)
Vegan sausage
3 sausage (300g)
Frozen cauliflower
2 1/4 cup (255g)
Meatless chik'n tenders
12 pieces (306g)
Beverages
Water
23 1/4 cup(s) (5510mL)
Protein powder
21 scoop (1/3 cup ea) (651g)
Almond milk, unsweetened
2 3/4 tbsp (41mL)
Vegetables and Vegetable Products
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Tomatoes
8 1/4 large whole (3" dia) (1502g)
Frozen broccoli
1/3 package (95g)
Garlic
4 2/3 clove(s) (14g)
Kale leaves
16 oz (453g)
Onion
5 medium (2-1/2" dia) (545g)
Asparagus
2 oz (57g)
Ketchup
3 tbsp (51g)
Fresh ginger
8 inch (2.5cm) cube (40g)
Fresh spinach
2 lbs (907g)
Zucchini
2 large (646g)
Fruits and Fruit Juices
Orange
8 orange (1232g)
Lemon juice
1 tsp (6mL)
Avocados
1 1/2 avocado(s) (302g)
Apples
1 medium (3" dia) (182g)
Breakfast Cereals
Flavored instant oatmeal
3 packet (129g)
Fats and Oils
Balsamic vinaigrette
3 tbsp (46mL)
Oil
4 oz (119mL)
Olive oil
1 tbsp (16mL)
Spices and Herbs
Fresh basil
3 tbsp, chopped (8g)
Salt
5 g (5g)
Basil, dried
1/4 tbsp, ground (1g)
Black pepper
1 dash, ground (0g)
Ground cumin
4 tsp (8g)
Baked Products
Naan bread
8 piece (720g)
Bread
10 slice (320g)
Cereal Grains and Pasta
Uncooked dry pasta
4 oz (114g)
Legumes and Legume Products
Firm tofu
1/3 package (16 oz) (151g)
Chickpeas, canned
4 can (1792g)
Tempeh
1/2 lbs (227g)
Roasted peanuts
1/3 cup (49g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Mixed nuts
1/2 cup (67g)
Snacks
Small granola bar
2 bar (50g)
Sweets
Chocolate, dark, 70-85%
14 square(s) (140g)
Meals, Entrees, and Side Dishes
Flavored rice mix
2/3 pouch (~5.6 oz) (105g)
dinner prep - 1 days
1. Lentil pasta
1010 cals, 65p, 122c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Egg and pesto stuffed tomato
390 cals, 24p, 14c, 24f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
3. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
snack prep - 3 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
lunch prep - 2 days
1. Tofu alfredo pasta with broccoli
295 cals, 15p, 44c, 5f (per meal)
4 oz (114g)
1/3 package (16 oz) (151g)
1/3 package (95g)
2/3 clove(s) (2g)
1/6 dash (0g)
2 2/3 tbsp (40mL)
1/4 tbsp, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook pasta and broccoli according to packages.
2
Meanwhile, put the tofu, garlic, salt, and basil into a food processor or blender.
3
Add in the almond milk in small amounts until desired consistency is reached.
4
Pour into a pan to heat through. Do not let it boil as it will separate.
5
To serve, top pasta with broccoli and sauce.
6
For leftovers: For best results, keep each element (pasta, sauce, broccoli) in separate airtight containers. Reheat as needed.
3. Simple mozzarella and tomato salad
365 cals, 21p, 10c, 25f (per meal)
1 large whole (3" dia) (205g)
3 oz (85g)
1 1/2 tbsp (23mL)
1 1/2 tbsp, chopped (4g)
Recipe has been scaled from original by 0.38x. 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.
dinner prep - 2 days
1. Chickpea & kale soup
545 cals, 27p, 56c, 14f (per meal)
2 tsp (10mL)
4 clove(s) (12g)
8 cup(s) (mL)
4 cup, chopped (160g)
2 can (896g)
Recipe has been scaled from original by 2x. 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.
2. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (per meal)
4 container (680g)
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.
3. Pistachios
375 cals, 13p, 11c, 28f (per meal)
breakfast prep - 2 days
lunch prep - 2 days
1. Vegan bangers and cauliflower mash
540 cals, 44p, 23c, 29f (per meal)
1 1/2 small (105g)
3 sausage (300g)
1 1/2 tbsp (23mL)
2 1/4 cup (255g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 2x. 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. Asparagus
65 cals, 1p, 2c, 5f (per meal)
2 oz (57g)
1 tsp (6mL)
1 dash (1g)
1 dash, ground (0g)
1 tsp (6mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
3. Flavored rice mix
380 cals, 11p, 77c, 2f (per meal)
2/3 pouch (~5.6 oz) (105g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Kale chips
70 cals, 2p, 4c, 5f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. Cottage cheese & fruit cup
130 cals, 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
335 cals, 10p, 25c, 17f (per meal)
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Sauteed Kale
90 cals, 2p, 4c, 7f (per meal)
Recipe has been scaled from original by 1.13x. 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.
3. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
dinner prep - 1 days
1. Crispy chik'n tenders
685 cals, 49p, 62c, 27f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 2 days
1. Chunky canned soup (creamy)
355 cals, 12p, 30c, 17f (per meal)
2 can (~19 oz) (1066g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Kefir
300 cals, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
snack prep - 2 days
1. Toast with butter
225 cals, 8p, 24c, 10f (per meal)
dinner prep - 2 days
1. Spinach soup with yogurt
945 cals, 54p, 79c, 31f (per meal)
1 cup (280g)
2 can (896g)
2 2/3 tbsp (40mL)
4 medium (2-1/2" dia) (440g)
8 inch (2.5cm) cube (40g)
2 lbs (907g)
5 cup(s) (mL)
4 tsp (8g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium-high heat. Fry onion and ginger until soft, about 3-5 minutes. Stir in chickpeas, spinach, broth, cumin, and some salt.
2
Bring to a boil, reduce heat to low, and cook until greens are wilted, about 4-5 minutes.
3
Carefully transfer soup to a blender. Blend until smooth. Season to taste with salt and pepper. Stir in greek yogurt and serve.
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
385 cals, 21p, 21c, 20f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
3. Cottage cheese & fruit cup
260 cals, 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.