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 (3425cal, 239g protein, 244g net carbs, 141g fat, 55g fiber per day) cannot be customized.
Day 1
3525cal, 231g protein, 233g net carbs, 159g fat, 58g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
4 egg(s) (285cal, 22p, 1c, 21f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 1/2 sandwich(es) (1019cal, 57p, 67c, 53f)
1 1/2 serving(s) (182cal, 6p, 9c, 13f)
1 3/4 cup(s) (271cal, 23p, 30c, 7f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (426cal, 15p, 36c, 19f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3525cal, 231g protein, 233g net carbs, 159g fat, 58g fiber
1 bar(s) (204cal, 10p, 12c, 12f)
4 egg(s) (285cal, 22p, 1c, 21f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 1/2 sandwich(es) (1019cal, 57p, 67c, 53f)
1 1/2 serving(s) (182cal, 6p, 9c, 13f)
1 3/4 cup(s) (271cal, 23p, 30c, 7f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (426cal, 15p, 36c, 19f)
1 2/3 serving(s) (384cal, 8p, 16c, 26f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3475cal, 228g protein, 229g net carbs, 153g fat, 72g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
3 egg(s) (208cal, 19p, 1c, 14f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 serving(s) (677cal, 33p, 52c, 32f)
2 serving(s) (460cal, 9p, 19c, 31f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3475cal, 227g protein, 283g net carbs, 130g fat, 66g fiber
1 1/2 serving(s) (329cal, 24p, 10c, 20f)
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
3 egg(s) (208cal, 19p, 1c, 14f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 serving(s) (903cal, 37p, 124c, 19f)
1/3 cup(s) (219cal, 5p, 2c, 20f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3325cal, 259g protein, 246g net carbs, 126g fat, 40g fiber
2 slice(s) (336cal, 10p, 25c, 17f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
3 egg(s) (208cal, 19p, 1c, 14f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
16 tender(s) (914cal, 65p, 82c, 36f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3275cal, 247g protein, 247g net carbs, 126g fat, 42g fiber
2 slice(s) (336cal, 10p, 25c, 17f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
16 tender(s) (914cal, 65p, 82c, 36f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3350cal, 247g protein, 237g net carbs, 135g fat, 53g fiber
2 slice(s) (336cal, 10p, 25c, 17f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 serving(s) (666cal, 28p, 58c, 26f)
2 container (261cal, 28p, 26c, 5f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 2/3 serving(s) (571cal, 51p, 27c, 28f)
1 1/4 cup brown rice, cooked (287cal, 6p, 58c, 2f)
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
Cheese
2 3/4 cup, shredded (311g)
Eggs
26 medium (1138g)
Feta cheese
6 tbsp, crumbled (56g)
Plain lowfat yogurt
3 1/2 cup (858g)
Butter
3/8 stick (41g)
Whole milk
1/3 gallon (1140mL)
Nonfat greek yogurt, plain
4 tbsp (70g)
String cheese
6 stick (168g)
Fruits and Fruit Juices
Avocados
5 avocado(s) (1039g)
Lemon
3 small (184g)
Pears
2 medium (356g)
Orange
2 orange (308g)
Lemon juice
1 1/2 tbsp (23mL)
Baked Products
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Bread
1 1/4 lbs (576g)
Bagel
1 1/2 small bagel (3" dia) (104g)
Soups, Sauces, and Gravies
Salsa
4 tbsp (65g)
Oriental flavored ramen
1/2 package with flavor packet (43g)
Legumes and Legume Products
Black beans
1/2 can(s) (220g)
Chickpeas, canned
3 can (1288g)
Soy sauce
1/2 tbsp (8mL)
Extra firm tofu
1/2 lbs (227g)
Tempeh
1 lbs (454g)
Kidney beans
3/4 can (336g)
Fats and Oils
Oil
3 oz (92mL)
Olive oil
2 1/2 oz (77mL)
Salad dressing
6 tbsp (90mL)
Vegetables and Vegetable Products
Kale leaves
1 1/2 lbs (659g)
Mushrooms
1/2 lbs (213g)
Cucumber
2 cucumber (8-1/4") (564g)
Garlic
9 1/4 clove(s) (28g)
Onion
2 2/3 medium (2-1/2" dia) (295g)
Tomatoes
7 medium whole (2-3/5" dia) (882g)
Frozen mixed veggies
1/2 lbs (227g)
Fresh parsley
4 tbsp chopped (15g)
Ketchup
1/2 cup (136g)
Green pepper
5 tsp, chopped (16g)
Snacks
High-protein granola bar
2 bar (80g)
Large granola bar
2 bar (74g)
Beverages
Water
29 cup (6912mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Spices and Herbs
Rosemary, dried
2 tsp (2g)
Dill weed, fresh
1 1/2 tbsp, chopped (2g)
Black pepper
3 1/2 g (3g)
Red wine vinegar
3 tbsp (45mL)
Salt
1/3 oz (10g)
Balsamic vinegar
1 tbsp (15mL)
Dried dill weed
3 dash (0g)
Other
Mixed greens
8 1/2 cup (255g)
Nutritional yeast
1 tbsp (4g)
Chickpea pasta
6 oz (170g)
Sriracha chili sauce
2 tsp (10g)
Meatless chik'n tenders
32 pieces (816g)
Cottage cheese & fruit cup
2 container (340g)
Breakfast Cereals
Breakfast cereal
2 1/2 serving (75g)
Nut and Seed Products
Walnuts
5 tbsp, shelled (31g)
Mixed nuts
4 tbsp (34g)
Almonds
5 tbsp, whole (45g)
Cereal Grains and Pasta
Long-grain white rice
1 1/2 cup (298g)
Brown rice
6 3/4 tbsp (79g)
Seitan
6 2/3 oz (189g)
dinner prep - 2 days
1. Black bean quesadillas
425 cals, 15p, 36c, 19f (per meal)
4 tbsp, shredded (28g)
1/2 avocado(s) (101g)
2 tortilla (approx 7-8" dia) (98g)
4 tbsp (65g)
1/2 can(s) (220g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
2. Simple kale & avocado salad
385 cals, 8p, 16c, 26f (per meal)
1 2/3 bunch (284g)
1 2/3 small (97g)
1 2/3 avocado(s) (335g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 2 days
1. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
3. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
protein prep - 7 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
lunch prep - 2 days
1. Rosemary mushroom cheese sandwich
1020 cals, 57p, 67c, 53f (per meal)
5 dash (1g)
1 1/4 cup (38g)
1/4 lbs (106g)
1 1/4 cup, shredded (141g)
5 slice(s) (160g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet over medium heat.
2
Top the bottom slice of bread with half of the cheese, then add the rosemary, mushrooms, greens, and remaining cheese. Season with a dash of salt/pepper and finish with the top slice of bread.
3
Transfer sandwich to the skillet and cook for about 4-5 minutes on each side until bread is toasty and cheese has melted. Serve.
2. Greek cucumber &feta salad
180 cals, 6p, 9c, 13f (per meal)
1 1/2 cucumber (8-1/4") (452g)
1 1/2 tbsp, chopped (2g)
1 1/2 dash (0g)
6 tbsp, crumbled (56g)
3 tbsp (45mL)
1 tbsp (15mL)
1 1/2 dash (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
snack prep - 2 days
lunch prep - 2 days
1. Chickpea & chickpea pasta
860 cals, 40p, 76c, 31f (per meal)
1 tbsp (4g)
1 1/2 tbsp (21g)
1 1/2 tbsp (23mL)
6 clove(s) (18g)
1 1/2 can (672g)
6 oz (170g)
1 1/2 medium (2-1/2" dia) (165g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
330 cals, 24p, 10c, 20f (per meal)
1/4 cup (68mL)
1/2 tbsp (8mL)
3 dash (0g)
3/4 cup, chopped (135g)
3 extra large (168g)
1 1/2 cup, chopped (60g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
2. Breakfast cereal
240 cals, 8p, 35c, 6f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
dinner prep - 1 days
1. Tofu lo-mein
675 cals, 33p, 52c, 32f (per meal)
1/2 lbs (227g)
1 tbsp (15mL)
3/4 cup(s) (178mL)
1/2 tbsp (8mL)
1/2 package with flavor packet (43g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2
Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3
Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce and serve.
2. Simple kale & avocado salad
460 cals, 9p, 19c, 31f (per meal)
1 bunch (170g)
1 small (58g)
1 avocado(s) (201g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
snack prep - 3 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
3. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. 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.
dinner prep - 1 days
1. Chickpea bowl with spicy yogurt sauce
905 cals, 37p, 124c, 19f (per meal)
1 small (70g)
2 tsp (10g)
4 tbsp (70g)
1 can (448g)
1/2 cup (93g)
4 tbsp chopped (15g)
2 tsp (10mL)
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
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.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Crispy chik'n tenders
915 cals, 65p, 82c, 36f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
2. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch 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. White rice
365 cals, 7p, 81c, 1f (per meal)
1 cup (206g)
2 1/4 cup(s) (527mL)
1 tsp (7g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.11x. 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. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
lunch prep - 1 days
1. Mixed bean salad
665 cals, 28p, 58c, 26f (per meal)
1 clove(s) (3g)
3 dash (0g)
1 1/2 tbsp (23mL)
1 1/2 tbsp (23mL)
3/8 cucumber (8-1/4") (113g)
3/8 small (26g)
3/8 can (168g)
3/4 can (336g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Make dressing by mixing the olive oil, lemon juice, garlic, and some salt & pepper together in a small bowl. Set aside.
2
In a large bowl, combine the chickpeas, kidney beans, onion, cucumber, and dill.
3
Pour dressing over the bean mixture and toss to coat. 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.
dinner prep - 1 days
1. Garlic pepper seitan
570 cals, 51p, 27c, 28f (per meal)
5 tsp (25mL)
1/4 cup, chopped (33g)
2 clove(s) (6g)
5 tsp, chopped (16g)
6 2/3 oz (189g)
1/4 tsp, ground (0g)
2 1/2 tsp (13mL)
1 dash (1g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a skillet over medium-low heat.
2
Add onions and garlic, and cook, stirring until lightly browned.
3
Increase the heat to medium, and add the green pepper and seitan to the pan, stirring to coat the seitan evenly.
4
Season with salt and pepper. Add the water, reduce heat to low, cover, and simmer for 35 minutes in order for the seitan to absorb the flavors.
5
Cook, stirring until thickened, and serve immediately.
2. Brown rice
285 cals, 6p, 58c, 2f (per meal)
6 2/3 tbsp (79g)
1/3 tsp (2g)
5/6 cup(s) (198mL)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.