3500 calorie vegetarian meal plan
In just a few clicks, generate your own 3500 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 (3500cals, 233g protein, 261g net carbs, 145g fat 57g fiber per day) cannot be customized.
Day 1
3500cals, 247g protein, 263g net carbs, 144g fat 43g fiber per day
6 zucchini halve(s) (576cal, 32p, 31c, 30f)
3 container(s) (543cal, 25p, 95c, 7f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
17 1/2 oz tofu (943cal, 46p, 88c, 44f)
3 serving(s) (147cal, 13p, 10c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3550cals, 231g protein, 216g net carbs, 171g fat 56g fiber per day
2 1/2 can(s) (884cal, 31p, 75c, 43f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
17 1/2 oz tofu (943cal, 46p, 88c, 44f)
3 serving(s) (147cal, 13p, 10c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3500cals, 230g protein, 206g net carbs, 174g fat 43g fiber per day
1 serving(s) (354cal, 22p, 15c, 21f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 serving(s) (403cal, 11p, 35c, 22f)
1 grapefruit (119cal, 2p, 23c, 0f)
2 bar (490cal, 40p, 52c, 10f)
1/4 cup (138cal, 5p, 12c, 6f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
3 serving(s) (1064cal, 48p, 20c, 88f)
1 serving(s) (49cal, 4p, 3c, 0f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3575cals, 241g protein, 276g net carbs, 142g fat 55g fiber per day
1 serving(s) (354cal, 22p, 15c, 21f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 serving(s) (485cal, 23p, 61c, 13f)
2 cup(s) (298cal, 15p, 23c, 16f)
1 1/4 cup rice, cooked (273cal, 6p, 61c, 1f)
1/4 cup (138cal, 5p, 12c, 6f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
8 oz tempeh (868cal, 66p, 29c, 45f)
4 serving(s) (282cal, 6p, 30c, 13f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3550cals, 239g protein, 284g net carbs, 137g fat 51g fiber per day
1 serving(s) (354cal, 22p, 15c, 21f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 serving(s) (485cal, 23p, 61c, 13f)
2 cup(s) (298cal, 15p, 23c, 16f)
1 1/4 cup rice, cooked (273cal, 6p, 61c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 bar(s) (119cal, 3p, 15c, 5f)
8 oz tempeh (868cal, 66p, 29c, 45f)
4 serving(s) (282cal, 6p, 30c, 13f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3450cals, 220g protein, 289g net carbs, 124g fat 76g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 container (131cal, 14p, 13c, 3f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 bar(s) (119cal, 3p, 15c, 5f)
3 serving(s) (989cal, 37p, 15c, 85f)
1 serving(s) (71cal, 2p, 7c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3450cals, 220g protein, 289g net carbs, 124g fat 76g fiber per day
1 serving(s) (227cal, 7p, 21c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 container (131cal, 14p, 13c, 3f)
3 serving(s) (803cal, 42p, 120c, 6f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 bar(s) (119cal, 3p, 15c, 5f)
3 serving(s) (989cal, 37p, 15c, 85f)
1 serving(s) (71cal, 2p, 7c, 3f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2ff)
Grocery List (63 items)
Dairy and Egg Products
Eggs
14 large (700g)
Goat cheese
3 oz (85g)
Lowfat flavored yogurt
3 container (6 oz) (510g)
Feta cheese
1/4 lbs (122g)
Whole milk
5 cup(s) (1200mL)
Fresh mozzarella cheese
2 oz (57g)
Soups, Sauces, and Gravies
Pesto sauce
1/4 lbs (95g)
Pasta sauce
3/4 cup (195g)
Chunky canned soup (creamy varieties)
2 1/2 can (~19 oz) (1333g)
Frank's red hot sauce
1/2 cup (120mL)
Barbecue sauce
1 1/2 cup (429g)
Fruits and Fruit Juices
Orange
9 orange (1407g)
Grapefruit
4 large (approx 4-1/2" dia) (1328g)
Lemon juice
1 1/2 fl oz (45mL)
Beverages
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Water
29 cup(s) (6913mL)
Snacks
High-protein granola bar
2 bar (80g)
Large granola bar
3 bar (111g)
Small granola bar
3 bar (75g)
Legumes and Legume Products
Roasted peanuts
1 cup (146g)
Soy sauce
4 oz (95mL)
Firm tofu
5 lbs (2268g)
Tempeh
1 lbs (454g)
Peanut butter
1/2 cup (129g)
White beans, canned
1/2 can(s) (220g)
Lentils, raw
3/4 cup (144g)
Sweets
Sugar
5 tbsp (65g)
Other
Sriracha chili sauce
2 1/2 tbsp (38g)
Sesame oil
2 1/2 tbsp (38mL)
Roasted chickpeas
1/2 cup (57g)
Protein bar (20g protein)
2 bar (100g)
Nutritional yeast
1/4 lbs (98g)
High fiber cereal
1 1/3 cup (80g)
Cottage cheese & fruit cup
2 container (340g)
Cereal Grains and Pasta
Cornstarch
1/2 cup (60g)
Quinoa, uncooked
4 tbsp (43g)
Long-grain white rice
13 1/4 tbsp (154g)
Uncooked dry pasta
4 oz (113g)
Nut and Seed Products
Sesame seeds
5 tsp (15g)
Almonds
5 tbsp, whole (45g)
Roasted pumpkin seeds, unsalted
1/4 lbs (96g)
Walnuts
1 cup, chopped (116g)
Vegetables and Vegetable Products
Garlic
11 clove(s) (33g)
Frozen broccoli
3 1/2 package (994g)
Zucchini
3 large (969g)
Sun-dried tomatoes
3 oz (85g)
Butternut squash, raw
3/4 cup, cubes (105g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (690g)
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Red onion
2 1/2 small (175g)
Cauliflower
6 head small (4" dia.) (1590g)
Spices and Herbs
Salt
2 1/2 tsp (15g)
Black pepper
1 tsp, ground (2g)
Garlic powder
1 tsp (3g)
Onion powder
1 tsp (2g)
Cayenne pepper
3 pinch (1g)
Thyme, dried
1 1/2 tbsp, ground (6g)
Dijon mustard
3 tbsp (45g)
Fats and Oils
Ranch dressing
6 tbsp (90mL)
Oil
1 1/2 tbsp (23mL)
Olive oil
3/4 oz (22mL)
Salad dressing
10 tbsp (151mL)
Mayonnaise
6 tbsp (90mL)
breakfast prep - 2 days
1. Pesto scrambled eggs
396cal, 26p, 3c, 31f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
protein prep - 7 days
1. Protein shake
382cal, 85p, 3c, 2f (per meal)
snack prep - 2 days
dinner prep - 2 days
1. Sesame orange tofu
943cal, 46p, 88c, 44f (per meal)
5 tbsp (75mL)
5 tbsp (65g)
2 1/2 tbsp (38g)
1/2 cup (60g)
5 tsp (15g)
2 1/2 tbsp (38mL)
5 clove(s) (15g)
35 oz (992g)
1 1/4 fruit (2-7/8" dia) (175g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Make orange sauce. In a small bowl whisk together the garlic, orange juice, sugar, soy sauce and sriracha. Set aside.
2
In a large bowl toss the cubed tofu with the cornstarch and sesame seeds.
3
Heat sesame oil in a skillet over medium heat. Add tofu and fry until crispy, 5-8 minutes.
4
Pour in orange sauce and cook until thickened and warmed, 1-2 minutes.
5
Serve.
2. Roasted broccoli
147cal, 13p, 10c, 0f (per meal)
3 package (852g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1/4 tbsp (2g)
1/4 tbsp (2g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
lunch prep - 1 days
1. Goat cheese and marinara stuffed zucchini
576cal, 32p, 31c, 30f (per meal)
Recipe has been scaled from original by 3x. 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.
lunch prep - 1 days
1. Chunky canned soup (creamy)
884cal, 31p, 75c, 43f (per meal)
2 1/2 can (~19 oz) (1333g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
dinner prep - 1 days
1. Buffalo tofu
1064cal, 48p, 20c, 88f (per meal)
1/2 cup (119mL)
6 tbsp (90mL)
1 1/2 tbsp (23mL)
1 1/3 lbs (595g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
2. Roasted broccoli
49cal, 4p, 3c, 0f (per meal)
1/2 package (142g)
1 dash (1g)
1 dash, ground (0g)
1 dash (0g)
1 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
breakfast prep - 3 days
1. Spicy sun dried tomato and feta omelet
354cal, 22p, 15c, 21f (per meal)
2 large (100g)
1 oz (28g)
4 tbsp, crumbled (38g)
1/2 tsp (3mL)
1 pinch (0g)
1/2 tbsp, ground (2g)
1
Break the eggs into a small bowl and scramble them. Mix in thyme, cayenne, and some pepper.
2
Heat the oil in a frying pan and add the egg mixture, making an even layer.
3
Sprinkle the rest of the ingredients over the egg and let it cook for a minute or two.
4
Using a spatula, flip half of the omelette onto the other half and continue cooking for another minute or two until fully cooked. Serve.
lunch prep - 1 days
1. Butternut squash quinoa salad
403cal, 11p, 35c, 22f (per meal)
4 tbsp (43g)
1 tbsp (7g)
1 tbsp (9g)
1 tbsp (15mL)
3/4 cup, cubes (105g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Toss butternut squash cubes with just half the oil and salt/pepper to taste. Arrange on a baking sheet and cook for 25-30 minutes until tender.
3
Meanwhile, cook quinoa according to package.
4
Transfer quinoa to bowl and top with butternut squash, pumpkin seeds, and feta. Drizzle with remaining olive oil and serve.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
dinner prep - 2 days
1. Peanut tempeh
868cal, 66p, 29c, 45f (per meal)
1 lbs (454g)
1/2 cup (129g)
2 tbsp (30mL)
4 tsp (20mL)
2 tbsp (8g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Line a baking sheet with parchment paper or foil and spray with non-stick spray.
2
Cut tempeh into nugget-shaped slices.
3
In a small bowl, mix together the peanut butter, lemon juice, soy sauce, and nutritional yeast. Slowly add in small amounts of water until it has a sauce-like consistency that's not too runny. Add salt/pepper to taste.
4
Dip tempeh into sauce and fully coat it. Place on baking sheet. Make sure you reserve a small amount of the sauce for later.
5
Bake in the oven for about 30 minutes or until peanut butter has formed a crust.
6
Drizzle extra sauce on top and serve.
2. Tomato cucumber salad
282cal, 6p, 30c, 13f (per meal)
4 tbsp (60mL)
2 medium whole (2-3/5" dia) (246g)
1 cucumber (8-1/4") (301g)
1 small (70g)
1
Mix ingredients together in a bowl and serve.
lunch prep - 2 days
1. Caprese pasta salad
485cal, 23p, 61c, 13f (per meal)
4 oz (113g)
2 tbsp (31g)
1/2 can(s) (220g)
1/2 cup cherry tomatoes (75g)
2 oz (57g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to the package instructions. Drain and set aside.
2
Optional: While the pasta cooks, roast halved cherry tomatoes on a baking sheet in a 400°F (200°C) oven for 10–15 minutes, until soft and bursting.
3
In a large bowl, combine the cooked pasta, tomatoes, white beans, mozzarella, and pesto. Season with salt and pepper to taste. Enjoy!
3. White rice
273cal, 6p, 61c, 1f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
snack prep - 3 days
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Bbq cauliflower wings
803cal, 42p, 120c, 6f (per meal)
3/4 cup (215g)
1/4 tbsp (5g)
3/4 cup (45g)
3 head small (4" dia.) (795g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C). Rinse cauliflower and cut into florets- set aside.
2
In a bowl combine the nutritional yeast and salt. Mix with a little water until a paste nearly forms.
3
Add florets to bowl and mix to coat all sides. Place florets on a greased baking sheet.
4
Bake for 25-30 minutes or until crisp. Remove from oven and set aside.
5
Put barbeque sauce in a microwave-safe bowl and microwave for a few seconds until it has heated through.
6
Toss florets with the barbeque sauce. Serve.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Walnut crusted tofu
989cal, 37p, 15c, 85f (per meal)
1 tbsp (15mL)
3 tbsp (45g)
1 cup, chopped (116g)
6 tbsp (90mL)
1 1/2 lbs (680g)
6 clove(s) (18g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C). Place parchment paper on a baking sheet and set aside.
2
Slice tofu into roughly 2 ounce strips. Wrap strips in a clean towel and press excess water out.
3
Season tofu with salt/pepper to taste. Set aside.
4
In a small bowl, mix together the mayo, dijon mustard, garlic, and lemon juice.
5
Using a spoon, take about half of the mayo mixture (reserving the other half for a dipping sauce) and spread it evenly over all of the tofu strips, leaving the bottoms bare.
6
Pat on chopped walnuts until all sides are evenly coated, also leaving the bottoms bare.
7
Place tofu on the baking sheet and bake for about 20 minutes until tofu is heated and walnuts are toasted.
8
Serve with remaining half of mayo mixture.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
breakfast prep - 2 days
1. High fiber cereal
227cal, 7p, 21c, 5f (per meal)
1
Add cereal and milk to a bowl and serve.
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.