3500 calorie high protein vegetarian meal plan
In just a few clicks, generate your own 3500 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 (3475cals, 250g protein, 271g net carbs, 129g fat 59g fiber per day) cannot be customized.
Day 1
3500cals, 256g protein, 214g net carbs, 162g fat 43g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1 bar (245cal, 20p, 26c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 1/2 serving(s) (792cal, 26p, 71c, 43f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 serving(s) (436cal, 15p, 13c, 33f)
3 serving(s) (1078cal, 81p, 49c, 53f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3475cals, 226g protein, 280g net carbs, 124g fat 82g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1 bar (245cal, 20p, 26c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 1/2 serving(s) (792cal, 26p, 71c, 43f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
2 serving(s) (436cal, 15p, 13c, 33f)
2 1/2 serving(s) (1037cal, 51p, 116c, 15f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3475cals, 252g protein, 300g net carbs, 119g fat 51g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1 bar (245cal, 20p, 26c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
10 tender(s) (571cal, 41p, 52c, 23f)
2 serving(s) (467cal, 24p, 50c, 9f)
1 1/3 serving(s) (946cal, 30p, 125c, 30f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3475cals, 252g protein, 271g net carbs, 128g fat 57g fiber per day
1/2 serving(s) (269cal, 18p, 33c, 5f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
10 tender(s) (571cal, 41p, 52c, 23f)
2 serving(s) (467cal, 24p, 50c, 9f)
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3425cals, 238g protein, 326g net carbs, 104g fat 62g fiber per day
1/2 serving(s) (269cal, 18p, 33c, 5f)
1/6 cup(s) (145cal, 4p, 3c, 12f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 sub(s) (936cal, 56p, 108c, 24f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
3 3/4 cup(s) (195cal, 4p, 31c, 2f)
1 container (131cal, 14p, 13c, 3f)
3/4 cucumber (45cal, 2p, 8c, 0f)
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
1/2 cup(s) (460cal, 18p, 9c, 37f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3475cals, 262g protein, 254g net carbs, 132g fat 61g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/4 cup (183cal, 2p, 1c, 18f)
2 sandwich(es) (727cal, 22p, 62c, 36f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 container (139cal, 20p, 8c, 3f)
3 3/4 cup(s) (195cal, 4p, 31c, 2f)
1 container (131cal, 14p, 13c, 3f)
3/4 cucumber (45cal, 2p, 8c, 0f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3475cals, 262g protein, 254g net carbs, 132g fat 61g fiber per day
1 slice(s) (238cal, 11p, 13c, 13f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
1/4 cup (183cal, 2p, 1c, 18f)
2 sandwich(es) (727cal, 22p, 62c, 36f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
1 container (139cal, 20p, 8c, 3f)
3 3/4 cup(s) (195cal, 4p, 31c, 2f)
1 container (131cal, 14p, 13c, 3f)
3/4 cucumber (45cal, 2p, 8c, 0f)
3 sausage(s) (804cal, 84p, 32c, 36f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (60 items)
Vegetables and Vegetable Products
Tomatoes
13 3/4 medium whole (2-3/5" dia) (1696g)
Garlic
10 1/2 clove(s) (31g)
Fresh spinach
9 1/3 cup(s) (280g)
Raw celery
8 stalk, medium (7-1/2" - 8" long) (320g)
Kale leaves
5 3/4 cup, chopped (230g)
Onion
2 1/2 small (175g)
Sweet potatoes
4 sweetpotato, 5" long (805g)
Tomato paste
5 tsp (27g)
Ketchup
5 tbsp (85g)
Fresh parsley
10 2/3 sprigs (11g)
Cucumber
3 cucumber (8-1/4") (853g)
Carrots
4 small (5-1/2" long) (200g)
Spices and Herbs
Black pepper
1/3 tsp (0g)
Salt
1/3 tsp (1g)
Balsamic vinegar
3 2/3 fluid ounce (101mL)
Fresh basil
1/3 oz (9g)
Rosemary, dried
1/4 tbsp (1g)
Ground cumin
2 1/2 tsp (5g)
Cinnamon
1 tsp (3g)
Fats and Oils
Olive oil
1/2 cup (116mL)
Salad dressing
1/4 cup (68mL)
Oil
2 oz (57mL)
Balsamic vinaigrette
2 tsp (10mL)
Dairy and Egg Products
Mozzarella cheese, shredded
1 1/4 cup (108g)
Whole milk
6 1/4 cup(s) (1500mL)
Eggs
8 large (400g)
Fresh mozzarella cheese
1 1/3 oz (38g)
String cheese
8 stick (224g)
Baked Products
Naan bread
2 1/2 piece(s) (225g)
Bread
10 slice (320g)
Beverages
Water
1 3/4 gallon (6605mL)
Protein powder
25 1/2 scoop (1/3 cup ea) (791g)
Cereal Grains and Pasta
Seitan
1/2 lbs (255g)
Uncooked dry pasta
1/3 lbs (152g)
Instant couscous, flavored
1 1/6 box (5.8 oz) (192g)
Fruits and Fruit Juices
Avocados
1 1/4 avocado(s) (251g)
Banana
4 medium (7" to 7-7/8" long) (472g)
Lemon juice
1 2/3 fl oz (51mL)
Strawberries
11 1/4 cup, whole (1620g)
Nectarine
4 medium (2-1/2" dia) (568g)
Other
Nutritional yeast
5 tsp (6g)
Protein bar (20g protein)
3 bar (150g)
Meatless chik'n tenders
20 pieces (510g)
Vegan meatballs, frozen
8 meatball(s) (240g)
Sub roll(s)
2 roll(s) (170g)
Cottage cheese & fruit cup
3 container (510g)
Vegan sausage
6 sausage (600g)
Protein greek yogurt, flavored
2 container (300g)
Legumes and Legume Products
Peanut butter
1/2 cup (128g)
Black beans
1 2/3 can(s) (732g)
Hummus
6 1/2 oz (184g)
Chickpeas, canned
3 can (1419g)
Roasted peanuts
1 1/2 cup (219g)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
Maple syrup
2 tsp (10mL)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (2mL)
Pasta sauce
1/2 cup (130g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup (41g)
Nut and Seed Products
Mixed nuts
1/3 cup (45g)
Pecans
1/2 cup, halves (50g)
lunch prep - 2 days
1. Flatbread margherita pizza
792cal, 26p, 71c, 43f (per meal)
2 1/2 medium whole (2-3/5" dia) (308g)
7 1/2 clove(s) (23g)
1/3 tsp (0g)
1/3 tsp (1g)
1/4 cup (56mL)
1/4 cup (56mL)
15 leaves (8g)
1 1/4 cup (108g)
2 1/2 piece(s) (225g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350°F (180°C).
2
Mix half the oil and all the diced garlic. Spread half of the mixture over the naan.
3
Cook in oven for about 5 minutes.
4
Remove from oven and sprinkle cheese on top, and place tomato slices over the cheese. Season with salt and pepper.
5
Place back in oven for another 5 minutes, plus 2-3 minutes under the broiler. Watch bread closely while cooking to make sure it doesn't get too dark.
6
While it's in the oven, mix the balsamic vinegar and the remaining oil together until well-mixed. Chop the basil.
7
Once flatbread is out of the oven, drizzle vinegar mixture over bread to your liking, top with basil leaves, and slice.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
dinner prep - 1 days
1. Seitan salad
1078cal, 81p, 49c, 53f (per meal)
1/2 lbs (255g)
6 cup(s) (180g)
18 cherry tomatoes (306g)
3/4 avocado(s) (151g)
3 tbsp (45mL)
1 tbsp (4g)
1 tbsp (15mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat.
2
Add the seitan and cook for about 5 minutes, until browned. Sprinkle with nutritional yeast.
3
Place the seitan on a bed of spinach.
4
Top with tomatoes, avocado, and salad dressing. Serve.
snack prep - 2 days
1. Celery and peanut butter
436cal, 15p, 13c, 33f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
breakfast prep - 3 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1 cup, chopped (40g)
2 large (100g)
1/2 cup, chopped (90g)
2 dash (0g)
1 tsp (5mL)
3 tbsp (45mL)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
dinner prep - 1 days
1. Black bean & sweet potato stew
1037cal, 51p, 116c, 15f (per meal)
1 2/3 clove(s) (5g)
5/6 small (58g)
5/6 sweetpotato, 5" long (175g)
5 tsp (27g)
2 1/2 tsp (13mL)
1 1/4 cup, chopped (50g)
2 1/2 tsp (13mL)
1 1/4 tsp (3g)
2 1/2 cup(s) (593mL)
1 2/3 can(s) (732g)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 1 days
1. Spinach & hummus pasta
946cal, 30p, 125c, 30f (per meal)
2/3 medium whole (2-3/5" dia) (82g)
2/3 small (47g)
1/3 lbs (152g)
2 tsp (10mL)
1 1/3 cup(s) (40g)
4 tsp (20mL)
1 1/3 clove(s) (4g)
3 1/3 oz (94g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to directions on package.
2
Heat oil in a large skillet over medium heat and cook onions for about 5 minutes.
3
Add in garlic, spinach, lemon juice and tomatoes and stir, cooking for about 3 minutes.
4
Add in hummus and mix well. Add a splash of water if needed.
5
Mix in pasta and season with salt/pepper to taste. Serve.
2. Simple mozzarella and tomato salad
161cal, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
2 tsp, chopped (2g)
2 tsp (10mL)
1 1/3 oz (38g)
Recipe has been scaled from original by 0.17x. 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.
snack prep - 2 days
lunch prep - 2 days
1. Crispy chik'n tenders
571cal, 41p, 52c, 23f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Easy chickpea salad
467cal, 24p, 50c, 9f (per meal)
2 can (896g)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
1 small (70g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
1. Cinnamon banana protein oats
269cal, 18p, 33c, 5f (per meal)
1/2 scoop (1/3 cup ea) (16g)
3/8 cup(s) (90mL)
4 tbsp (20g)
1 tsp (5mL)
4 dash (1g)
1/2 medium (7" to 7-7/8" long) (59g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a microwave-safe bowl, mix together the oats, protein powder, cinnamon, maple syrup, and milk.
2
Microwave for about 1-1.5 minutes.
3
Top with banana slices.
4
Serve.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
637cal, 27p, 98c, 7f (per meal)
4 2/3 sprigs (5g)
1 1/6 roma tomato (93g)
5/8 cucumber (8-1/4") (176g)
1 1/6 can (523g)
1 3/4 tsp (9mL)
1 tsp (2g)
1/2 tsp (3mL)
1 1/6 box (5.8 oz) (192g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
lunch prep - 1 days
1. Vegan meatball sub
936cal, 56p, 108c, 24f (per meal)
8 meatball(s) (240g)
1/2 cup (130g)
2 tsp (3g)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook vegan meatballs according to package.
2
Heat up pasta sauce on stove or in microwave.
3
When meatballs are done, stuff them in the sub roll and top with sauce and nutritional yeast.
4
Serve.
2. Simple kale salad
83cal, 2p, 7c, 5f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
snack prep - 3 days
2. Cucumber slices
45cal, 2p, 8c, 0f (per meal)
2 1/4 cucumber (8-1/4") (677g)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. 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. Vegan sausage
804cal, 84p, 32c, 36f (per meal)
6 sausage (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to package instructions.
2
Serve.
2. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
breakfast prep - 2 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.
3. Nectarine
140cal, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 2 days
1. Vegetable and hummus sandwich
727cal, 22p, 62c, 36f (per meal)
2 small (5-1/2" long) (100g)
2 tsp (10mL)
2 plum tomato (124g)
3 tbsp (45g)
2 tbsp (30mL)
1 cup(s) (30g)
4 slice (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
In a small bowl combine the spinach, carrot, olive oil, and lemon juice.
3
Spread hummus on bread and top with spinach mixture and tomato slices.
4
Place other slice on top and serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.