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 (3475cal, 242g protein, 338g net carbs, 98g fat, 68g fiber per day) cannot be customized.
Day 1
3500cal, 233g protein, 328g net carbs, 112g fat, 61g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 serving(s) (375cal, 13p, 11c, 28f)
2 container(s) (362cal, 17p, 63c, 5f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (505cal, 33p, 61c, 4f)
3 serving(s) (450cal, 24p, 74c, 7f)
3 roll (231cal, 8p, 40c, 4f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3475cal, 263g protein, 254g net carbs, 138g fat, 43g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 sandwich(es) (562cal, 30p, 29c, 31f)
2 serving(s) (375cal, 13p, 11c, 28f)
2 container(s) (362cal, 17p, 63c, 5f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
4 lettuce cup(s) (1127cal, 95p, 88c, 41f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3400cal, 229g protein, 395g net carbs, 81g fat, 45g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
2 clementine(s) (78cal, 1p, 15c, 0f)
2 1/2 serving(s) (1104cal, 57p, 165c, 18f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3475cal, 238g protein, 288g net carbs, 119g fat, 76g fiber
2 slice(s) (475cal, 23p, 26c, 26f)
2 cup(s) (139cal, 4p, 12c, 1f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
2 clementine(s) (78cal, 1p, 15c, 0f)
8 oz (590cal, 48p, 16c, 30f)
2/3 cup rice, cooked (147cal, 3p, 32c, 0f)
4 carrots(s) (211cal, 3p, 20c, 10f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3475cal, 238g protein, 304g net carbs, 103g fat, 93g fiber
2 slice(s) (475cal, 23p, 26c, 26f)
2 cup(s) (139cal, 4p, 12c, 1f)
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
2 roll (154cal, 5p, 26c, 2f)
1 packet(s) (276cal, 10p, 38c, 8f)
1 container (131cal, 14p, 13c, 3f)
8 oz (590cal, 48p, 16c, 30f)
2/3 cup rice, cooked (147cal, 3p, 32c, 0f)
4 carrots(s) (211cal, 3p, 20c, 10f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3525cal, 254g protein, 373g net carbs, 72g fat, 89g fiber
1 serving(s) (309cal, 33p, 8c, 15f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
2 roll (154cal, 5p, 26c, 2f)
1 packet(s) (276cal, 10p, 38c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (631cal, 31p, 102c, 4f)
3 1/2 serving(s) (424cal, 15p, 35c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3475cal, 242g protein, 423g net carbs, 62g fat, 66g fiber
1 serving(s) (309cal, 33p, 8c, 15f)
1 banana(s) (117cal, 1p, 24c, 0f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 serving(s) (664cal, 31p, 100c, 11f)
3 2/3 cup(s) (420cal, 6p, 93c, 2f)
1 packet(s) (276cal, 10p, 38c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (631cal, 31p, 102c, 4f)
3 1/2 serving(s) (424cal, 15p, 35c, 14f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (61 items)
Dairy and Egg Products
Kefir, flavored
3 cup (720mL)
Eggs
14 large (700g)
Butter
2 tsp (9g)
Lowfat flavored yogurt
4 container (6 oz) (680g)
Whole milk
1/4 gallon (1080mL)
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (596g)
Vegetable broth
1 1/4 cup(s) (mL)
Other
Lentil pasta
4 oz (113g)
Smoked paprika
1 tsp (2g)
Vegan meatballs, frozen
19 meatball(s) (570g)
Nutritional yeast
4 tsp (5g)
Sub roll(s)
4 roll(s) (340g)
Cottage cheese & fruit cup
3 container (510g)
Baked Products
Roll
7 pan, dinner, or small roll (2" square, 2" high) (196g)
Bread
10 slice (320g)
Beverages
Water
28 2/3 cup(s) (6797mL)
Protein powder
25 1/2 scoop (1/3 cup ea) (791g)
Almond milk, unsweetened
5 tbsp (74mL)
Breakfast Cereals
Flavored instant oatmeal
6 packet (258g)
Vegetables and Vegetable Products
Tomatoes
7 1/4 medium whole (2-3/5" dia) (889g)
Romaine lettuce
3 head (1774g)
Cucumber
1 1/6 cucumber (8-1/4") (347g)
Shallots
1 shallot (113g)
Frozen broccoli
5/8 package (178g)
Garlic
7 1/4 clove(s) (22g)
Carrots
19 1/4 medium (1172g)
Onion
3 medium (2-1/2" dia) (350g)
Raw celery
2 1/2 stalk, medium (7-1/2" - 8" long) (100g)
Red onion
7/8 medium (2-1/2" dia) (96g)
Tomato paste
1 tbsp (16g)
Canned crushed tomatoes
1 can (405g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (603g)
Lemon juice
1 tsp (5mL)
Clementines
4 fruit (296g)
Fruit juice
56 fl oz (1680mL)
Blackberries
4 cup (576g)
Banana
2 medium (7" to 7-7/8" long) (236g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Walnuts
6 tbsp, shelled (38g)
Almond butter
2 tbsp (32g)
Almonds
12 almond (14g)
Spices and Herbs
Garlic powder
1 tsp (3g)
Salt
3 1/2 g (3g)
Black pepper
3 dash, ground (1g)
Basil, dried
1 1/4 tsp, ground (2g)
Cinnamon
4 dash (1g)
Ground cumin
4 dash (1g)
Paprika
4 dash (1g)
Cereal Grains and Pasta
Long-grain white rice
1/2 cup (98g)
Seitan
3/4 lbs (340g)
Uncooked dry pasta
1 lbs (456g)
Fats and Oils
Oil
4 oz (119mL)
Ranch dressing
2 tbsp (30mL)
Salad dressing
1/2 cup (106mL)
Sweets
Maple syrup
2 tbsp (30mL)
Snacks
High-protein granola bar
2 bar (80g)
Legumes and Legume Products
Firm tofu
5/8 package (16 oz) (283g)
Tempeh
1 lbs (454g)
White beans, canned
2 1/2 can(s) (1098g)
Lentils, raw
3/4 cup (144g)
dinner prep - 1 days
1. Lentil pasta
505 cals, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Dinner roll
230 cals, 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. Kefir
450 cals, 24p, 74c, 7f (per meal)
3 cup (720mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
breakfast 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.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
27 cherry tomatoes (459g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
2. 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.
3. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Avocado egg salad sandwich
560 cals, 30p, 29c, 31f (per meal)
3/4 cup cherry tomatoes (112g)
1 tsp (3g)
1 avocado(s) (201g)
4 slice (128g)
6 large (300g)
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Lowfat yogurt
360 cals, 17p, 63c, 5f (per meal)
2 container (6 oz) (340g)
3. Pistachios
375 cals, 13p, 11c, 28f (per meal)
dinner prep - 1 days
1. Maple seitan lettuce cups
1125 cals, 95p, 88c, 41f (per meal)
1 tsp (2g)
4 tsp (20mL)
2 tbsp (30mL)
4 leaf inner (24g)
12 slices (84g)
2 tbsp (30mL)
1 shallot (113g)
3/4 lbs (340g)
1
Heat oil in a skillet over medium heat.
2
Add shallot and some salt and pepper to the skillet. Cook 1-2 minutes until softened. Add seitan and paprika and stir until coated. Cook undisturbed for 4-5 or until seitan starts becoming crispy. Stir and cook another 4-5 minutes until all of the seitan is crispy.
3
Turn off heat. Stir in maple syrup.
4
Add seitan to lettuce cups and and top with cucumber and a drizzle of ranch. Serve.
2. White rice
55 cals, 1p, 12c, 0f (per meal)
4 tsp (15g)
1/6 cup(s) (39mL)
2/3 dash (0g)
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
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
snack prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
dinner prep - 1 days
1. Tofu alfredo pasta with broccoli
1105 cals, 57p, 165c, 18f (per meal)
1/2 lbs (214g)
5/8 package (16 oz) (283g)
5/8 package (178g)
1 1/4 clove(s) (4g)
1/3 dash (0g)
5 tbsp (75mL)
1 1/4 tsp, ground (2g)
Recipe has been scaled from original by 0.63x. 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.
lunch prep - 2 days
1. Vegan meatball sub
935 cals, 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.
dinner prep - 2 days
1. Basic tempeh
590 cals, 48p, 16c, 30f (per meal)
Recipe has been scaled from original by 4x. 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. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
3. White rice
145 cals, 3p, 32c, 0f (per meal)
1/2 cup (82g)
7/8 cup(s) (211mL)
1/2 tsp (3g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.44x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
breakfast prep - 2 days
1. Avocado toast with egg
475 cals, 23p, 26c, 26f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Blackberries
140 cals, 4p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 2 days
1. White bean cassoulet
960 cals, 44p, 117c, 20f (per meal)
5 clove(s) (15g)
2 1/2 tbsp (38mL)
1 1/4 cup(s) (mL)
2 1/2 can(s) (1098g)
2 1/2 medium (2-1/2" dia) (275g)
2 1/2 stalk, medium (7-1/2" - 8" long) (100g)
5 large (360g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
snack prep - 3 days
1. Instant oatmeal with milk
275 cals, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
2. Cottage cheese & fruit cup
130 cals, 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.
breakfast prep - 2 days
1. Cottage cheese with almonds and cinnamon
310 cals, 33p, 8c, 15f (per meal)
2 cup (452g)
2 tbsp (32g)
12 almond (14g)
4 dash (1g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
2. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
dinner prep - 2 days
1. Lentil & tomato pasta
630 cals, 31p, 102c, 4f (per meal)
1 tbsp (16g)
1/4 tbsp (4mL)
4 dash (1g)
4 dash (1g)
7/8 cup(s) (207mL)
1 can (405g)
1 medium (61g)
1 clove(s) (3g)
1/2 large (75g)
3/4 cup (144g)
1/4 lbs (128g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add onions, garlic, and carrots. Saute for about 10 minutes or until the vegetables have softened.
2
Stir in cumin and paprika and toast for about 1 minute, until fragrant.
3
Stir in tomato paste, crushed tomatoes, water, and lentils.
4
Bring to a simmer and cover. Cook for about 30-35 minutes until lentils are soft. Add more water if necessary.
5
Meanwhile, cook pasta according to its package and set aside.
6
Mix pasta and sauce together and serve.
2. Tossed salad
425 cals, 15p, 35c, 14f (per meal)
1/2 medium (2-1/2" dia) (48g)
1/2 cucumber (8-1/4") (132g)
1 3/4 hearts (875g)
1 3/4 small (5-1/2" long) (88g)
1 3/4 small whole (2-2/5" dia) (159g)
1/4 cup (53mL)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch prep - 1 days
1. Spaghetti and meatless meatballs
665 cals, 31p, 100c, 11f (per meal)
3 meatball(s) (90g)
4 oz (114g)
1/4 jar (24 oz) (168g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.