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 (3500cal, 236g protein, 295g net carbs, 117g fat, 82g fiber per day) cannot be customized.
Day 1
3500cal, 221g protein, 270g net carbs, 132g fat, 84g fiber
1 bagel(s) (391cal, 11p, 53c, 14f)
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
3 1/2 serving(s) (999cal, 53p, 105c, 16f)
1 1/2 serving(s) (211cal, 3p, 27c, 9f)
2 serving(s) (531cal, 29p, 7c, 39f)
2 serving(s) (375cal, 13p, 11c, 28f)
1 container(s) (181cal, 8p, 32c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 2
3500cal, 221g protein, 270g net carbs, 132g fat, 84g fiber
1 bagel(s) (391cal, 11p, 53c, 14f)
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
3 1/2 serving(s) (999cal, 53p, 105c, 16f)
1 1/2 serving(s) (211cal, 3p, 27c, 9f)
2 serving(s) (531cal, 29p, 7c, 39f)
2 serving(s) (375cal, 13p, 11c, 28f)
1 container(s) (181cal, 8p, 32c, 2f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 3
3525cal, 250g protein, 275g net carbs, 110g fat, 107g fiber
1 serving(s) (564cal, 29p, 27c, 28f)
3 bagel(s) (722cal, 22p, 105c, 22f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
5/8 cup (274cal, 28p, 6c, 10f)
2 1/3 serving(s) (900cal, 52p, 90c, 11f)
1 serving(s) (163cal, 3p, 21c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 4
3525cal, 250g protein, 275g net carbs, 110g fat, 107g fiber
1 serving(s) (564cal, 29p, 27c, 28f)
3 bagel(s) (722cal, 22p, 105c, 22f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
5/8 cup (274cal, 28p, 6c, 10f)
2 1/3 serving(s) (900cal, 52p, 90c, 11f)
1 serving(s) (163cal, 3p, 21c, 6f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 5
3500cal, 246g protein, 269g net carbs, 124g fat, 79g fiber
1 serving(s) (564cal, 29p, 27c, 28f)
2 burger (722cal, 32p, 83c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
1 sandwich(es) (381cal, 22p, 25c, 19f)
2 1/2 serving(s) (1093cal, 62p, 109c, 31f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 6
3500cal, 237g protein, 356g net carbs, 95g fat, 64g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
1 sandwich(es) (381cal, 22p, 25c, 19f)
2 1/2 serving(s) (1093cal, 62p, 109c, 31f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Day 7
3550cal, 227g protein, 353g net carbs, 113g fat, 53g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 serving(s) (766cal, 26p, 142c, 6f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
1 sandwich(es) (381cal, 22p, 25c, 19f)
2 serving(s) (519cal, 22p, 62c, 18f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
3 1/2 scoop (382cal, 85p, 3c, 2f)
Protein shake
3 1/2 scoop per day (382cal, 85p, 3c, 2f)
Grocery List (53 items)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1 cup (123g)
Almonds
6 3/4 tbsp, whole (60g)
Dairy and Egg Products
Lowfat flavored yogurt
2 container (6 oz) (340g)
Eggs
37 medium (1635g)
Butter
5 tbsp (71g)
Sour cream
1/2 cup (84g)
Whole milk
1/2 gallon (2081mL)
Sliced cheese
2 slice (3/4 oz) (42g)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Other
Mixed greens
7/8 package (5.5 oz) (137g)
Smoked paprika
3 1/2 tsp (8g)
Diced tomatoes
1 3/4 can(s) (735g)
Popcorn, microwave, salted
6 cup popped (66g)
Edamame, dry roasted
1 1/3 cup (120g)
Guacamole, store-bought
1/2 lbs (216g)
Veggie burger patty
2 patty (142g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (569g)
Lime juice
1/4 cup (53mL)
Apples
2 medium (3" dia) (364g)
Canned pineapple
1 cup, chunks (181g)
Spices and Herbs
Garlic powder
1/2 tbsp (4g)
Ground cumin
1 1/2 tbsp (9g)
Chili powder
1/2 tbsp (4g)
Salt
2 1/2 g (3g)
Fresh thyme
1 1/4 tsp (1g)
Paprika
2 1/2 tbsp (17g)
Black pepper
1 dash, ground (0g)
Baked Products
Bagel
6 medium bagel (3-1/2" to 4" dia) (624g)
Bread
1/2 lbs (256g)
Hamburger buns
2 bun (102g)
Fats and Oils
Oil
1/4 lbs (107mL)
Olive oil
1/2 tbsp (8mL)
Beverages
Water
26 cup(s) (6162mL)
Protein powder
24 1/2 scoop (1/3 cup ea) (760g)
Soups, Sauces, and Gravies
Vegetable broth
6 cup(s) (mL)
Salsa
1 1/2 jar (~16 oz) (746g)
Pasta sauce
3/4 jar (24 oz) (504g)
Barbecue sauce
4 tbsp (70g)
Vegetables and Vegetable Products
Tomato paste
1 3/4 tbsp (28g)
Garlic
6 1/2 clove(s) (20g)
Onion
3 1/2 medium (2-1/2" dia) (398g)
Tomatoes
24 cherry tomatoes (408g)
Kale leaves
1 1/2 cup, chopped (60g)
Fresh spinach
4 cup(s) (120g)
Ketchup
2 tbsp (34g)
Broccoli
1 cup chopped (91g)
Legumes and Legume Products
Black beans
8 1/2 can (3731g)
Firm tofu
1 1/2 lbs (723g)
White beans, canned
2 1/2 can(s) (1098g)
Lentils, raw
6 tbsp (72g)
Snacks
Tortilla chips
5 oz (142g)
Pretzels, hard, salted
2 oz (57g)
Cereal Grains and Pasta
Uncooked dry pasta
3/4 lbs (342g)
dinner prep - 2 days
1. Egg & avocado salad
530 cals, 29p, 7c, 39f (per meal)
2 2/3 cup (80g)
1 1/3 avocado(s) (268g)
8 large (400g)
1/2 tbsp (4g)
Recipe has been scaled from original by 1.33x. 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 and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
2. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
3. Pistachios
375 cals, 13p, 11c, 28f (per meal)
breakfast prep - 2 days
1. Medium toasted bagel with butter
390 cals, 11p, 53c, 14f (per meal)
2. Basic scrambled eggs
190 cals, 15p, 1c, 14f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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. Smokey black bean stew
1000 cals, 53p, 105c, 16f (per meal)
3 1/2 tsp (8g)
1/4 cup (53mL)
3 1/2 cup(s) (mL)
1 3/4 tbsp (26mL)
1 3/4 tbsp (28g)
1 3/4 tsp (4g)
3 1/2 clove(s) (11g)
1 3/4 small (123g)
1 3/4 can(s) (735g)
3 1/2 can (1537g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot over medium heat. Add in onion and garlic and cook until softened.
2
Add in spices and stir, toasting them for about 1 minute.
3
Add in broth, beans, tomatoes, and tomato paste. Stir and simmer for 15 minutes. Season with salt/pepper to taste.
4
Spritz some lime juice on top and serve.
snack prep - 2 days
1. Popcorn
120 cals, 1p, 10c, 8f (per meal)
6 cup popped (66g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch prep - 2 days
1. Small toasted bagel with butter
720 cals, 22p, 105c, 22f (per meal)
3. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Mexican scrambled eggs
565 cals, 29p, 27c, 28f (per meal)
1/2 tbsp (8mL)
1/2 cup (162g)
1 1/2 avocado(s) (302g)
1/4 tbsp (2g)
1/2 tbsp (4g)
1 1/2 can (659g)
6 large (300g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add beans and spices to a small saucepan or skillet and cook over low heat, until heated through. Set aside.
2
Meanwhile, scramble eggs with a fork in a small bowl. Heat oil in a small skillet over low heat. Pour in eggs and once they start to set, scramble. Cook until firm.
3
Arrange spiced beans, egg, avocado, and salsa on a plate. Season with a pinch of salt/pepper. Serve.
dinner prep - 2 days
1. Black bean and salsa soup
900 cals, 52p, 90c, 11f (per meal)
3 1/2 can (1536g)
2 1/2 cup(s) (mL)
1 3/4 cup (455g)
1 3/4 tsp (4g)
7 tbsp (84g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
2
Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
3
Top with sour cream when serving.
2. Chips and salsa
165 cals, 3p, 21c, 6f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Serve salsa with the tortilla chips.
snack prep - 2 days
1. Kale & eggs
285 cals, 20p, 3c, 21f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
dinner prep - 2 days
1. Bean & tofu goulash
1095 cals, 62p, 109c, 31f (per meal)
1 1/4 tsp (1g)
2 1/2 tbsp (17g)
2 1/2 tbsp (38mL)
2 1/2 clove (8g)
2 1/2 medium (2-1/2" dia) (275g)
1 lbs (496g)
2 1/2 can(s) (1098g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
snack 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.
lunch prep - 1 days
1. Veggie burger with cheese
720 cals, 32p, 83c, 24f (per meal)
2 bun (102g)
2 tbsp (34g)
2 oz (57g)
2 patty (142g)
2 slice (3/4 oz) (42g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook patty according to instructions on package.
2
When done, put on bun and top with cheese, greens, and ketchup. Feel free to add other low-calorie toppings like mustard or pickles.
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Poached egg over avocado toast
270 cals, 12p, 14c, 16f (per meal)
1
Crack egg into a small measuring cup. Set aside.
2
Bring medium sized pot full of water to a boil then remove from heat.
3
Using a utensil, swirl the water to create a small whirlpool and then gently plop the egg in the middle and cook for 3 minutes.
4
Meanwhile toast bread and then top with guacamole.
5
When egg is done, remove it with a slotted spoon and place egg on paper towel and gently dry.
6
Transfer egg to top of avocado toast and serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
lunch prep - 2 days
1. Pasta with store-bought sauce
765 cals, 26p, 142c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
dinner prep - 1 days
1. Bbq tofu & pineapple bowl
520 cals, 22p, 62c, 18f (per meal)
1/2 tbsp (8mL)
4 tbsp (70g)
1 cup, chunks (181g)
1/2 lbs (227g)
1 cup chopped (91g)
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
3. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.