3200 calorie vegetarian meal plan
In just a few clicks, generate your own 3200 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 (3175cal, 219g protein, 264g net carbs, 112g fat, 59g fiber per day) cannot be customized.
Day 1
3200cal, 206g protein, 275g net carbs, 117g fat, 54g fiber
3 serving(s) (882cal, 38p, 39c, 56f)
1 3/4 cup(s) (261cal, 13p, 20c, 14f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1/3 cup (137cal, 14p, 3c, 5f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 2
3100cal, 219g protein, 317g net carbs, 80g fat, 58g fiber
3 can(s) (741cal, 54p, 70c, 20f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1/3 cup (137cal, 14p, 3c, 5f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 1/2 sub(s) (702cal, 42p, 81c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
3 scoop (327cal, 73p, 3c, 2f)
Day 3
3150cal, 227g protein, 216g net carbs, 124g fat, 67g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 cup(s) (115cal, 2p, 25c, 1f)
3 can(s) (741cal, 54p, 70c, 20f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
1/2 serving(s) (97cal, 3p, 14c, 3f)
1/3 cup (137cal, 14p, 3c, 5f)
1 pear(s) (113cal, 1p, 22c, 0f)
6 oz tempeh (651cal, 49p, 22c, 34f)
4 serving(s) (302cal, 6p, 21c, 19f)
3 scoop (327cal, 73p, 3c, 2f)
Day 4
3175cal, 200g protein, 239g net carbs, 132g fat, 55g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 1/3 serving(s) (974cal, 35p, 118c, 35f)
1 1/2 cup(s) (83cal, 2p, 7c, 5f)
1/2 serving(s) (97cal, 3p, 14c, 3f)
1/3 cup (137cal, 14p, 3c, 5f)
1 pear(s) (113cal, 1p, 22c, 0f)
6 oz tempeh (651cal, 49p, 22c, 34f)
4 serving(s) (302cal, 6p, 21c, 19f)
3 scoop (327cal, 73p, 3c, 2f)
Day 5
3175cal, 219g protein, 167g net carbs, 155g fat, 57g fiber
1 1/2 serving(s) (633cal, 43p, 24c, 32f)
2 serving(s) (366cal, 18p, 5c, 29f)
1/2 serving(s) (97cal, 3p, 14c, 3f)
1/3 cup (137cal, 14p, 3c, 5f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 serving(s) (355cal, 16p, 7c, 29f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
3 scoop (327cal, 73p, 3c, 2f)
Day 6
3200cal, 231g protein, 272g net carbs, 106g fat, 55g fiber
3 serving(s) (803cal, 42p, 120c, 6f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1 serving(s) (258cal, 32p, 13c, 8f)
1/3 cup (137cal, 14p, 3c, 5f)
1 serving(s) (355cal, 16p, 7c, 29f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
3 scoop (327cal, 73p, 3c, 2f)
Day 7
3250cal, 234g protein, 364g net carbs, 67g fat, 64g fiber
3 serving(s) (803cal, 42p, 120c, 6f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1 serving(s) (258cal, 32p, 13c, 8f)
1/3 cup (137cal, 14p, 3c, 5f)
1 1/3 serving(s) (680cal, 23p, 126c, 5f)
2 serving(s) (342cal, 18p, 25c, 14f)
3 scoop (327cal, 73p, 3c, 2f)
Protein shake
3 scoop per day (327cal, 73p, 3c, 2f)
Grocery List (56 items)
Fruits and Fruit Juices
Pears
5 medium (890g)
Fruit juice
68 fl oz (2040mL)
Clementines
4 fruit (296g)
Nectarine
2 medium (2-1/2" dia) (284g)
Lime juice
1 1/2 tbsp (23mL)
Apples
2 medium (3" dia) (364g)
Avocados
1 avocado(s) (201g)
Lemon juice
1 fl oz (27mL)
Other
Sub roll(s)
3 roll(s) (255g)
Nutritional yeast
1/4 lbs (99g)
Vegan meatballs, frozen
12 meatball(s) (360g)
Edamame, dry roasted
2 1/3 cup (210g)
Coleslaw mix
4 1/2 cup (405g)
Mixed greens
14 cup (420g)
Guacamole, store-bought
6 tbsp (93g)
Soups, Sauces, and Gravies
Pasta sauce
5/8 jar (24 oz) (419g)
Chunky canned soup (non-creamy varieties)
6 can (~19 oz) (3156g)
Frank's red hot sauce
1/3 cup (79mL)
Hot sauce
1/2 tbsp (8mL)
Barbecue sauce
1 1/2 cup (429g)
Beverages
Water
23 1/4 cup(s) (5503mL)
Protein powder
23 scoop (1/3 cup ea) (713g)
Dairy and Egg Products
Lowfat flavored yogurt
2 container (6 oz) (340g)
Whole milk
1/2 gallon (1800mL)
Eggs
10 large (500g)
Butter
2 tbsp (28g)
Parmesan cheese
1/3 cup (33g)
Nut and Seed Products
Sunflower kernels
3 1/3 oz (94g)
Chia seeds
1/2 tbsp (7g)
Sesame seeds
1/2 tbsp (5g)
Almonds
2/3 cup, whole (95g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Vegetables and Vegetable Products
Green onions
3 tbsp, sliced (24g)
Zucchini
3 medium (588g)
Kale leaves
2 1/2 cup, chopped (100g)
Tomatoes
2 cup cherry tomatoes (298g)
Garlic
3 clove(s) (8g)
Fresh spinach
2/3 10oz package (189g)
Cauliflower
6 head small (4" dia.) (1590g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Legumes and Legume Products
Soy sauce
2 1/2 oz (60mL)
Peanut butter
7 oz (193g)
Tempeh
1 lbs (510g)
Firm tofu
14 oz (397g)
Snacks
High-protein granola bar
2 bar (80g)
Spices and Herbs
Salt
1/2 oz (12g)
Black pepper
1/2 tbsp, ground (3g)
Fats and Oils
Oil
1 1/2 oz (46mL)
Salad dressing
13 1/2 tbsp (203mL)
Ranch dressing
4 tbsp (60mL)
Balsamic vinaigrette
2 tbsp (30mL)
Breakfast Cereals
Breakfast cereal
1 1/2 serving (45g)
Cereal Grains and Pasta
Uncooked dry pasta
2/3 lbs (304g)
Quinoa, uncooked
1 cup (170g)
Baked Products
Bread
6 slice(s) (192g)
dinner prep - 2 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.
protein prep - 7 days
1. Protein shake
325 cals, 73p, 3c, 2f (per meal)
breakfast prep - 2 days
1. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
snack prep - 2 days
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
lunch prep - 1 days
1. Sesame peanut zoodles
880 cals, 38p, 39c, 56f (per meal)
1/2 tbsp (7g)
1 1/2 tbsp (23mL)
3 tbsp, sliced (24g)
1/2 tbsp (5g)
3 tbsp (45mL)
6 tbsp (96g)
1 1/2 cup (135g)
3 medium (588g)
Recipe has been scaled from original by 3x. 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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
740 cals, 54p, 70c, 20f (per meal)
6 can (~19 oz) (3156g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
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 - 3 days
1. Breakfast cereal
95 cals, 3p, 14c, 3f (per meal)
Recipe has been scaled from original by 0.5x. 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 pretty much all breakfast cereals are going to have a very similar macronutrient breakdown.
dinner prep - 2 days
1. Peanut tempeh
650 cals, 49p, 22c, 34f (per meal)
1 1/2 tbsp (6g)
1 tbsp (15mL)
1 1/2 tbsp (23mL)
6 tbsp (97g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. 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. Simple mixed greens and tomato salad
300 cals, 6p, 21c, 19f (per meal)
Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Spinach parmesan pasta
975 cals, 36p, 118c, 36f (per meal)
1/3 lbs (152g)
2 tbsp (28g)
1 1/3 clove(s) (4g)
2/3 10oz package (189g)
1/3 cup (33g)
1/3 tsp (2g)
1/2 tbsp, ground (3g)
1/4 cup(s) (53mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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 kale salad
85 cals, 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.
breakfast prep - 3 days
1. Egg & guac sandwich
380 cals, 22p, 25c, 19f (per meal)
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.
dinner prep - 2 days
1. Buffalo tofu
355 cals, 16p, 7c, 29f (per meal)
4 tbsp (60mL)
1 tbsp (15mL)
1/3 cup (79mL)
14 oz (397g)
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.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
1
(Note: Follow quinoa package's instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
lunch prep - 1 days
1. Crack slaw with tempeh
635 cals, 43p, 24c, 32f (per meal)
6 oz (170g)
3 cup (270g)
1/2 tbsp (8mL)
1 1/2 tbsp (18g)
1 tbsp (15mL)
1 1/2 clove (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Bbq cauliflower wings
805 cals, 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.
snack prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
dinner prep - 1 days
1. Pasta with store-bought sauce
680 cals, 23p, 126c, 5f (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.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.