2000 calorie vegetarian meal plan
In just a few clicks, generate your own 2000 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 (2000cal, 148g protein, 166g net carbs, 66g fat, 35g fiber per day) cannot be customized.
Day 1
1950cal, 133g protein, 148g net carbs, 77g fat, 34g fiber
1/2 sandwich(es) (279cal, 11p, 13c, 19f)
1 serving(s) (188cal, 7p, 6c, 14f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 cup(s) (77cal, 6p, 9c, 2f)
1 bar(s) (176cal, 4p, 22c, 7f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
3/4 serving(s) (416cal, 26p, 21c, 18f)
1 1/3 serving(s) (229cal, 5p, 46c, 2f)
2 scoop (218cal, 48p, 2c, 1f)
Day 2
1950cal, 132g protein, 163g net carbs, 72g fat, 32g fiber
1/2 sandwich(es) (182cal, 6p, 15c, 9f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
1/3 cup(s) (290cal, 9p, 6c, 24f)
1/2 cup(s) (77cal, 6p, 9c, 2f)
1 bar(s) (176cal, 4p, 22c, 7f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
2 scoop (218cal, 48p, 2c, 1f)
Day 3
2025cal, 184g protein, 140g net carbs, 71g fat, 21g fiber
8 oz seitan (595cal, 64p, 38c, 20f)
1 bagel(s) (241cal, 7p, 35c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1 cup(s) (249cal, 28p, 29c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 4
2025cal, 184g protein, 140g net carbs, 71g fat, 21g fiber
8 oz seitan (595cal, 64p, 38c, 20f)
1 bagel(s) (241cal, 7p, 35c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1 cup(s) (249cal, 28p, 29c, 2f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 scoop (218cal, 48p, 2c, 1f)
Day 5
2000cal, 139g protein, 168g net carbs, 59g fat, 58g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 orange(s) (85cal, 1p, 16c, 0f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 serving(s) (422cal, 29p, 16c, 21f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 bagel(s) (241cal, 7p, 35c, 7f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (505cal, 33p, 61c, 4f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 6
1975cal, 137g protein, 200g net carbs, 49g fat, 49g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 orange(s) (85cal, 1p, 16c, 0f)
3 carrot(s) (81cal, 2p, 12c, 0f)
2/3 serving(s) (340cal, 12p, 63c, 2f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (505cal, 33p, 61c, 4f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
2 scoop (218cal, 48p, 2c, 1f)
Day 7
2000cal, 126g protein, 199g net carbs, 65g fat, 31g fiber
1/2 sandwich(es) (191cal, 11p, 13c, 10f)
1 orange(s) (85cal, 1p, 16c, 0f)
3 carrot(s) (81cal, 2p, 12c, 0f)
2/3 serving(s) (340cal, 12p, 63c, 2f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
2/3 serving(s) (473cal, 15p, 62c, 15f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
2 scoop (218cal, 48p, 2c, 1f)
Protein shake
2 scoop per day (218cal, 48p, 2c, 1f)
Grocery List (57 items)
Fats and Oils
Oil
2 oz (55mL)
Olive oil
1/2 tbsp (8mL)
Salad dressing
1/4 cup (68mL)
Balsamic vinaigrette
1 oz (25mL)
Legumes and Legume Products
Refried beans
6 tbsp (91g)
Tempeh
1/2 lbs (198g)
Hummus
2 oz (59g)
Soups, Sauces, and Gravies
Salsa
2 1/4 tbsp (41g)
Pesto sauce
2 1/2 tbsp (40g)
Pasta sauce
1 jar (24 oz) (658g)
Hot sauce
1 tsp (5mL)
Other
Mixed greens
1 1/2 package (5.5 oz) (224g)
Sub roll(s)
1 1/2 roll(s) (128g)
Nutritional yeast
1/2 tbsp (2g)
Vegan meatballs, frozen
6 meatball(s) (180g)
Teriyaki sauce
1/2 cup (120mL)
Guacamole, store-bought
3 tbsp (46g)
Lentil pasta
1/2 lbs (227g)
Coleslaw mix
2 cup (180g)
Fruits and Fruit Juices
Avocados
7/8 avocado(s) (176g)
Blueberries
1 cup (148g)
Lemon juice
1/4 fl oz (8mL)
Orange
3 orange (462g)
Strawberries
2 cup, whole (288g)
Spices and Herbs
Taco seasoning mix
3/4 tbsp (6g)
Salt
2 dash (1g)
Black pepper
2 dash, ground (1g)
Garlic powder
1 tsp (3g)
Fresh basil
1/4 oz (8g)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
Seitan
1 lbs (454g)
Uncooked dry pasta
1/2 lbs (228g)
Beverages
Water
14 2/3 cup(s) (3477mL)
Protein powder
14 scoop (1/3 cup ea) (434g)
Dairy and Egg Products
Eggs
18 large (900g)
Plain lowfat yogurt
1 cup (245g)
Butter
2 tbsp (28g)
Cheese
1 slice (1 oz each) (28g)
Lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g)
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Fresh mozzarella cheese
3 oz (80g)
Whole milk
2 cup (480mL)
Vegetables and Vegetable Products
Tomatoes
10 medium whole (2-3/5" dia) (1226g)
Carrots
19 medium (1154g)
Fresh spinach
1 cup(s) (28g)
Green onions
4 tbsp, chopped (25g)
Garlic
1 2/3 clove(s) (5g)
Onion
5/6 small (58g)
Bell pepper
1 small (74g)
Snacks
Large granola bar
2 bar (74g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
4 tbsp (31g)
Mixed nuts
1/3 cup (45g)
Almonds
6 tbsp, whole (54g)
Sunflower kernels
1 tbsp (12g)
Baked Products
Bread
1/2 lbs (224g)
Bagel
3 small bagel (3" dia) (207g)
Sweets
Honey
2 2/3 tbsp (56g)
dinner prep - 1 days
1. Tempeh taco salad bowl
415 cals, 26p, 21c, 18f (per meal)
3/8 tsp (2mL)
6 tbsp (91g)
2 1/4 tbsp (41g)
6 tbsp (11g)
3/8 avocado(s) (75g)
3/4 tbsp (6g)
3 oz (85g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in skillet over medium heat. Crumble tempeh into skillet and fry for a couple minutes until starting to brown. Mix in taco seasoning with a splash of water and stir until tempeh is coated. Cook another minute or two and set aside.
2
Heat refried beans in the microwave or a separate pan; set aside.
3
Add mixed greens, tempeh, refried beans, avocado, and salsa to a bowl and serve.
4
Meal prep note: Store tempeh mixture and refried beans in an airtight container in the fridge. When ready to serve, reheat tempeh and refried beans and assemble rest of salad.
2. Brown rice
230 cals, 5p, 46c, 2f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
protein prep - 7 days
1. Protein shake
220 cals, 48p, 2c, 1f (per meal)
breakfast prep - 2 days
1. 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.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
280 cals, 11p, 13c, 19f (per meal)
1 slice (32g)
1/2 tbsp (7g)
1/2 tbsp (8g)
1 slice (1 oz each) (28g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
3. Pistachios
190 cals, 7p, 6c, 14f (per meal)
dinner prep - 1 days
1. Vegan meatball sub
700 cals, 42p, 81c, 18f (per meal)
1 1/2 roll(s) (128g)
1/2 tbsp (2g)
6 tbsp (98g)
6 meatball(s) (180g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 1 days
1. Vegetable and hummus sandwich
180 cals, 6p, 16c, 9f (per meal)
1/2 tsp (3mL)
1/2 plum tomato (31g)
3/4 tbsp (11g)
1/2 tbsp (8mL)
1/2 small (5-1/2" long) (25g)
1/4 cup(s) (8g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. 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.
3. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
3 1/2 medium (214g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
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.
2. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
snack prep - 3 days
1. Small toasted bagel with butter
240 cals, 7p, 35c, 7f (per meal)
2. 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. Avocado egg salad sandwich
290 cals, 15p, 16c, 16f (per meal)
3 large (150g)
2 slice (64g)
1/2 avocado(s) (101g)
1 tsp (3g)
4 tbsp, chopped (25g)
6 tbsp cherry tomatoes (56g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes and green onions. 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)
3. Cottage cheese & honey
250 cals, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Teriyaki seitan wings
595 cals, 64p, 38c, 20f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
breakfast prep - 3 days
1. Egg & guac sandwich
190 cals, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
2. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
9 medium (549g)
Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Lentil pasta
505 cals, 33p, 61c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Crack slaw with tempeh
420 cals, 29p, 16c, 21f (per meal)
4 oz (113g)
2 cup (180g)
1 tsp (5mL)
1 tbsp (12g)
2 tsp (10mL)
1 clove (3g)
1
Place cubed tempeh in a small pan and cover with water. Bring to a boil and cook for about 8 minutes. Remove tempeh and drain the water.
2
Heat the oil in a skillet over medium heat. Add the tempeh and cook for 2 minutes on each side.
3
Add in the garlic, cabbage, and hot sauce, stirring until well combined. Cover and let cook for 5 minutes on low heat.
4
Add in the sunflower kernels, mix, and let cook for another few minutes until cabbage is soft, but still slightly crunchy.
5
Season with salt and pepper to taste. Serve hot or cold.
lunch prep - 2 days
1. Pasta with store-bought sauce
340 cals, 12p, 63c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
3. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
snack prep - 2 days
1. Veggie mason jar omelet
155 cals, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
dinner prep - 1 days
1. Spinach & hummus pasta
475 cals, 15p, 62c, 15f (per meal)
2 2/3 oz (76g)
1 tsp (5mL)
1/3 small (23g)
2/3 cup(s) (20g)
1/3 medium whole (2-3/5" dia) (41g)
2 tsp (10mL)
2/3 clove(s) (2g)
1 2/3 oz (47g)
Recipe has been scaled from original by 0.17x. 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
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
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.