3500 calorie high protein vegetarian meal plan
Table of Contents
Overview
This 3500-calorie vegetarian high-protein meal plan is designed for athletes, lifters, and active people who need extra calories and protein from plant-forward and dairy sources. The weekly plan includes complete daily menus, a full grocery list and simple recipes so you can follow it straight away or prep efficiently for the week. Use this nutrition plan to support higher training loads while staying vegetarian — it balances protein-rich foods, starchy carbohydrates and healthy fats to fuel performance and recovery.
There are two ways to use the plan: generate your own plan or follow the premade PDF. Option 1 lets you generate your own customizable meal plan where you can pick recipes, swap meals, adjust calorie targets and randomize days until it fits your tastes and schedule. Option 2 gives you a ready-made PDF (fixed at roughly 3475 calories/day with very high protein) that cannot be altered but is convenient if you want a plug-and-play weekly diet plan with exact servings, grocery list and prep instructions.
Following this meal plan consistently can help you gain lean mass, improve strength and speed recovery thanks to the high daily protein intake and calorie surplus. You can also expect more sustained energy for training sessions, greater satiety between meals, and improved nutrient and fiber intake from whole foods like legumes, seitan, dairy options and vegetables. Monitor your weight and performance and adjust portions or snack frequency if you want slower weight gain, maintenance, or to tailor the weekly plan to body-composition goals.
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)
Legumes and Legume Products
Peanut butter
1/2 cup (128g)
Black beans
1 2/3 can(s) (732g)
Chickpeas, canned
3 can (1419g)
Hummus
6 1/2 oz (184g)
Roasted peanuts
1 1/2 cup (219g)
Vegetables and Vegetable Products
Raw celery
8 stalk, medium (7-1/2" - 8" long) (320g)
Kale leaves
5 3/4 cup, chopped (230g)
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)
Sweet potatoes
4 sweetpotato, 5" long (805g)
Tomato paste
5 tsp (27g)
Onion
2 1/2 small (175g)
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)
Other
Protein bar (20g protein)
3 bar (150g)
Nutritional yeast
5 tsp (6g)
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)
Protein greek yogurt, flavored
2 container (300g)
Vegan sausage
6 sausage (600g)
Fruits and Fruit Juices
Banana
4 medium (7" to 7-7/8" long) (472g)
Avocados
1 1/4 avocado(s) (251g)
Lemon juice
1 2/3 fl oz (51mL)
Strawberries
11 1/4 cup, whole (1620g)
Nectarine
4 medium (2-1/2" dia) (568g)
Dairy and Egg Products
Eggs
8 large (400g)
Mozzarella cheese, shredded
1 1/4 cup (108g)
Whole milk
6 1/4 cup (1500mL)
String cheese
8 stick (224g)
Fresh mozzarella cheese
1 1/3 oz (38g)
Spices and Herbs
Rosemary, dried
1/4 tbsp (1g)
Balsamic vinegar
3 2/3 fluid ounce (101mL)
Black pepper
1/3 tsp (0g)
Salt
1/3 tsp (1g)
Fresh basil
1/3 oz (9g)
Ground cumin
2 1/2 tsp (5g)
Cinnamon
1 tsp (3g)
Beverages
Water
1 3/4 gallon (6605mL)
Protein powder
25 1/2 scoop (1/3 cup ea) (791g)
Fats and Oils
Oil
2 oz (57mL)
Olive oil
1/2 cup (116mL)
Salad dressing
1/4 cup (68mL)
Balsamic vinaigrette
2 tsp (10mL)
Baked Products
Naan bread
2 1/2 piece (225g)
Bread
10 slice (320g)
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)
Soups, Sauces, and Gravies
Apple cider vinegar
2 tbsp (2mL)
Pasta sauce
1/2 cup (130g)
Sweets
Chocolate, dark, 70-85%
2 square(s) (20g)
Maple syrup
2 tsp (10mL)
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)
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.
lunch prep - 2 days
1. Flatbread margherita pizza
792cal, 26p, 71c, 43f (per meal)
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)
2 1/2 medium whole (2-3/5" dia) (308g)
1 1/4 cup (108g)
2 1/2 piece (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.
dinner prep - 1 days
1. Black bean & sweet potato stew
1037cal, 51p, 116c, 15f (per meal)
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)
1 2/3 clove(s) (5g)
5/6 small (58g)
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.
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)
6 sprigs (6g)
2 tbsp (2mL)
2 tbsp (30mL)
2 cup cherry tomatoes (298g)
1 small (70g)
2 can (896g)
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!
snack prep - 2 days
dinner prep - 1 days
1. Spinach & hummus pasta
946cal, 30p, 125c, 30f (per meal)
1/3 lbs (152g)
2 tsp (10mL)
2/3 small (47g)
1 1/3 cup(s) (40g)
2/3 medium whole (2-3/5" dia) (82g)
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)
2 tsp, chopped (2g)
2 tsp (10mL)
1 1/3 oz (38g)
1/2 large whole (3" dia) (91g)
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.
breakfast prep - 2 days
1. Cinnamon banana protein oats
269cal, 18p, 33c, 5f (per meal)
1/2 scoop (1/3 cup ea) (16g)
6 tbsp (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)
1 1/6 can (523g)
1 3/4 tsp (9mL)
4 2/3 sprigs (5g)
1 1/6 roma tomato (93g)
5/8 cucumber (8-1/4") (176g)
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.
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 tsp (10mL)
2 plum tomato (124g)
3 tbsp (45g)
2 tbsp (30mL)
2 small (5-1/2" long) (100g)
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.
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.