2900 calorie vegetarian meal plan
In just a few clicks, generate your own 2900 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 (2875cal, 197g protein, 244g net carbs, 99g fat, 55g fiber per day) cannot be customized.
Day 1
2775cal, 182g protein, 243g net carbs, 98g fat, 51g fiber
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 wrap(s) (472cal, 29p, 48c, 12f)
1 serving(s) (183cal, 9p, 2c, 15f)
1 can(s) (247cal, 18p, 23c, 7f)
1 jar(s) (155cal, 13p, 3c, 10f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
2/3 serving(s) (443cal, 21p, 67c, 7f)
2/3 serving(s) (110cal, 2p, 24c, 0f)
1 1/3 cup(s) (153cal, 2p, 34c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
2850cal, 196g protein, 208g net carbs, 116g fat, 48g fiber
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 wrap(s) (472cal, 29p, 48c, 12f)
1 serving(s) (183cal, 9p, 2c, 15f)
1 can(s) (247cal, 18p, 23c, 7f)
1 jar(s) (155cal, 13p, 3c, 10f)
2 celery stalk (13cal, 1p, 1c, 0f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 sandwich(es) (408cal, 23p, 27c, 21f)
2 container(s) (362cal, 17p, 63c, 5f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
2900cal, 198g protein, 228g net carbs, 110g fat, 52g fiber
1/2 sandwich(es) (288cal, 15p, 16c, 16f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 serving(s) (731cal, 27p, 89c, 27f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 serving(s) (275cal, 56p, 5c, 2f)
1 square(s) (60cal, 1p, 4c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 1/3 serving(s) (602cal, 25p, 83c, 13f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
2800cal, 189g protein, 249g net carbs, 96g fat, 48g fiber
1 1/2 serving(s) (181cal, 1p, 35c, 1f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
1 serving(s) (731cal, 27p, 89c, 27f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 serving(s) (275cal, 56p, 5c, 2f)
1 square(s) (60cal, 1p, 4c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 1/3 serving(s) (602cal, 25p, 83c, 13f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
2950cal, 214g protein, 298g net carbs, 69g fat, 71g fiber
1 1/2 serving(s) (181cal, 1p, 35c, 1f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
4 serving(s) (738cal, 36p, 79c, 17f)
1 1/3 serving(s) (220cal, 4p, 49c, 0f)
2 serving(s) (275cal, 56p, 5c, 2f)
1 square(s) (60cal, 1p, 4c, 4f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
2950cal, 207g protein, 283g net carbs, 82g fat, 61g fiber
1 serving(s) (218cal, 8p, 7c, 17f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
4 serving(s) (738cal, 36p, 79c, 17f)
1 1/3 serving(s) (220cal, 4p, 49c, 0f)
1 1/2 serving(s) (280cal, 42p, 19c, 3f)
3/4 serving(s) (408cal, 17p, 56c, 10f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
2875cal, 194g protein, 200g net carbs, 120g fat, 54g fiber
1 serving(s) (218cal, 8p, 7c, 17f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 sandwich(es) (685cal, 32p, 79c, 17f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
1 1/2 serving(s) (280cal, 42p, 19c, 3f)
2 1/2 serving(s) (735cal, 31p, 33c, 47f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1f)
Grocery List (62 items)
Spices and Herbs
Salt
3/4 tbsp (14g)
Black pepper
1 tbsp, ground (8g)
Garlic powder
1/2 tbsp (5g)
Rosemary
2 dash (0g)
Dried dill weed
1/4 tbsp (1g)
Beverages
Water
29 1/2 cup(s) (6992mL)
Protein powder
17 1/2 scoop (1/3 cup ea) (543g)
Cereal Grains and Pasta
Long-grain white rice
1 1/2 cup (277g)
Uncooked dry pasta
2/3 lbs (304g)
Other
Vegan meatballs, frozen
2 meatball(s) (60g)
Coleslaw mix
3 1/4 cup (293g)
Mixed greens
26 3/4 cup (803g)
Protein powder, chocolate
6 scoop (1/3 cup ea) (186g)
Sriracha chili sauce
1 tbsp (13g)
Teriyaki sauce
1/2 cup (120mL)
Soups, Sauces, and Gravies
Pasta sauce
2/3 jar (24 oz) (448g)
Barbecue sauce
4 tbsp (68g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Fruits and Fruit Juices
Fruit juice
20 2/3 fl oz (620mL)
Avocados
2 1/4 avocado(s) (452g)
Lemon juice
1/2 fl oz (17mL)
Apples
3 medium (3" dia) (546g)
Limes
1 1/2 fruit (2" dia) (101g)
Canned pineapple
3/4 cup, chunks (136g)
Lime juice
1 1/4 tbsp (19mL)
Vegetables and Vegetable Products
Garlic
3 1/2 clove(s) (11g)
Fresh spinach
2 1/4 10oz package (644g)
Green onions
1 1/6 bunch (58g)
Tomatoes
6 3/4 medium whole (2-3/5" dia) (832g)
Raw celery
8 2/3 stalk, medium (7-1/2" - 8" long) (347g)
Onion
1 1/2 medium (2-1/2" dia) (165g)
Bell pepper
2 small (148g)
Mushrooms
1 1/2 oz (43g)
Fresh parsley
1/3 cup chopped (20g)
Frozen mixed veggies
2 10oz package (568g)
Zucchini
2 1/2 medium (490g)
Fats and Oils
Olive oil
1 1/2 tbsp (23mL)
Oil
1 oz (33mL)
Salad dressing
1 1/2 cup (394mL)
Mayonnaise
2 tsp (10mL)
Dairy and Egg Products
Eggs
8 1/2 large (425g)
Butter
1/2 stick (56g)
Cheese
1/2 cup, shredded (57g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Nonfat greek yogurt, plain
1 cup (303g)
Parmesan cheese
1/2 cup (50g)
Whole milk
1 cup (240mL)
Low fat cottage cheese (1% milkfat)
3 cup (678g)
Baked Products
Bread
13 1/2 oz (384g)
Flour tortillas
2 tortilla (approx 7-8" dia) (98g)
Legumes and Legume Products
Tempeh
1/2 lbs (227g)
Chickpeas, canned
4 can (1792g)
Roasted peanuts
1 cup (164g)
Lentils, raw
1 cup (192g)
Peanut butter
1/2 cup (144g)
Soy sauce
2 1/2 tbsp (38mL)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Chia seeds
1 1/4 tsp (6g)
Sesame seeds
1 1/4 tsp (4g)
Sweets
Chocolate, dark, 70-85%
3 square(s) (30g)
Cocoa powder
2 tbsp (11g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
3/4 lbs (340g)
dinner prep - 1 days
1. Spaghetti and meatless meatballs
445 cals, 21p, 67c, 7f (per meal)
2 meatball(s) (60g)
2 2/3 oz (76g)
1/6 jar (24 oz) (112g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and 'meat'balls as directed on packaging.
2
Top with sauce and enjoy.
3. White rice
110 cals, 2p, 24c, 0f (per meal)
1 1/3 dash (1g)
1/3 cup(s) (79mL)
2 2/3 tbsp (31g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
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.
protein prep - 7 days
1. Protein shake
275 cals, 61p, 2c, 1f (per meal)
breakfast prep - 3 days
1. Avocado egg salad sandwich
290 cals, 15p, 16c, 16f (per meal)
4 1/2 large (225g)
3 slice (96g)
3/4 avocado(s) (151g)
1/2 tbsp (5g)
6 tbsp, chopped (38g)
1/2 cup cherry tomatoes (84g)
Recipe has been scaled from original by 0.75x. 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)
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 1/2 clove (5g)
3 dash, ground (1g)
3 dash (2g)
1 1/2 tbsp (23mL)
12 cup(s) (360g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
3. 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.
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.
2. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
3. Celery sticks
15 cals, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 2 days
1. Bbq tempeh wrap
470 cals, 29p, 48c, 12f (per meal)
1 small (74g)
1 tsp (5mL)
2 tortilla (approx 7-8" dia) (98g)
2 cup (180g)
4 tbsp (68g)
1/2 lbs (227g)
1
Heat oil in a skillet over medium heat. Fry the tempeh for 3-5 minutes on each side until browned and heated through.
2
Add tempeh to a small bowl and add the barbecue sauce. Toss to coat.
3
Assemble the wrap by topping the tortilla with the bbq tempeh, coleslaw, and bell pepper. Wrap up and serve.
2. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Rosemary mushroom cheese sandwich
410 cals, 23p, 27c, 21f (per meal)
2 dash (0g)
1/2 cup (15g)
1 1/2 oz (43g)
1/2 cup, shredded (57g)
2 slice(s) (64g)
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.
snack prep - 3 days
1. Double chocolate protein shake
275 cals, 56p, 5c, 2f (per meal)
2 cup(s) (474mL)
2 tsp (4g)
4 tbsp (70g)
2 scoop (1/3 cup ea) (62g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
600 cals, 25p, 83c, 13f (per meal)
1 1/3 small (93g)
2 2/3 tsp (13g)
1/3 cup (93g)
1 1/3 can (597g)
2/3 cup (123g)
1/3 cup chopped (20g)
2 2/3 tsp (13mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
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.
2. Simple mixed greens salad
235 cals, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Spinach parmesan pasta
730 cals, 27p, 89c, 27f (per meal)
1/2 lbs (228g)
3 tbsp (43g)
2 clove(s) (6g)
1 10oz package (284g)
1/2 cup (50g)
4 dash (3g)
2 tsp, ground (5g)
1/3 cup(s) (79mL)
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Apples with lime juice
180 cals, 1p, 35c, 1f (per meal)
dinner prep - 2 days
1. Cheese ravioli
410 cals, 17p, 56c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
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.
3. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Teriyaki chickpea stir fry
740 cals, 36p, 79c, 17f (per meal)
2 can (896g)
1/2 cup (120mL)
1 tbsp (15mL)
2 10oz package (568g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
2. White rice
220 cals, 4p, 49c, 0f (per meal)
1/4 tbsp (4g)
1 1/3 cup(s) (316mL)
2/3 cup (123g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
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. Celery and peanut butter
220 cals, 8p, 7c, 17f (per meal)
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
snack prep - 2 days
1. Cottage cheese and pineapple
280 cals, 43p, 19c, 4f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
lunch prep - 1 days
1. Vegetarian chickpea sandwiches
685 cals, 32p, 79c, 17f (per meal)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
1/3 medium (2-1/2" dia) (37g)
2 tsp (10mL)
2 tsp (10mL)
1/4 tbsp (1g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
4 slice (128g)
2/3 can (299g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Drain and rinse chickpeas. Pour chickpeas into a medium size mixing bowl and mash with a fork. Mix in celery, onion, mayonnaise (to taste), lemon juice, dill, salt and pepper to taste. Mix can be stored in the fridge until ready to serve.
2
Sandwich the mix between two slices of bread when ready to serve. Feel free to top with any veggies.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Sesame peanut zoodles
735 cals, 31p, 33c, 47f (per meal)
1 1/4 tsp (6g)
1 1/4 tbsp (19mL)
2 1/2 tbsp, sliced (20g)
1 1/4 tsp (4g)
2 1/2 tbsp (38mL)
5 tbsp (80g)
1 1/4 cup (113g)
2 1/2 medium (490g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Toss the zoodles and coleslaw in a bowl to mix together.
2
In a small bowl, mix together the peanut butter, soy sauce, and lime juice. Slowly add in water, just enough so that the mixture has a sauce-like consistency.
3
Pour peanut butter mixture over zoodles and mix well.
4
Top with green onions, sesame seeds, and chia seeds (optional).
5
Serve.