High Protein Vegetarian Meal Plan

Created with the Prospre Meal Plan Generator. For free personalized meal plans, install the Prospre app.

Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 2000 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

The sample meal plan below was created using the Prospre diet plan generator. It was created for a vegatarian diet with 2000 calories and 150g of protein per day. Each day of the 7-day meal plan consists of 3 meals and 2 snacks.

Day 1

Calories
1966
Protein
153.9 g
Fat
62.3 g
Carbohydrates
222.8 g

Breakfast: 418 Cal

Lunch: 518 Cal

Ingredients
Show Instructions...
  • Boil the Eggs: Bring a small pot of water to boil and place the eggs in boiling water. Take off the heat and leave to cook, which should take around 12 minutes.
  • Peel the eggs: After they are done cooking, run the eggs under cold water and then peel.
  • Mash the eggs and mix in the mayonnaise, mustard, and salt and pepper to taste. Spread on sandwich and serve.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients

Dinner: 496 Cal

Ingredients
Show Instructions...
  • Heat oil in a non-stick pan over medium heat
  • Thinly slice block of tempeh and place in pan
  • Season with salt and pepper and cook until edges are crispy and brown
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 261 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 273 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 2

Calories
1956
Protein
148.7 g
Fat
52.2 g
Carbohydrates
252.1 g

Breakfast: 463 Cal

Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.

Lunch: 405 Cal

Ingredients
Show Instructions...
  • Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
  • Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
  • Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
  • Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
  • Remove it from the heat and fold in the macaroni until they are coated with the sauce.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Ingredients
Show Instructions...
  • Wash before eating.

Dinner: 593 Cal

Ingredients
Show Instructions...
  • Bring a pan of water to boil, lower in the eggs and boil for 8 minutes. Drain and run under cold tap water, then peel and halve. Meanwhile, mix half a tablespoon lemon juice and 2 tablespoons water with tahini to make a dressing.
  • Heat the oil and fry onions and garlic for 5 minutes until softened. Add the ground cumin and seeds, stir briefly then add the beans and lightly crush some of them as you heat them, adding some of the juice from the can to get a creamy consistency. Taste and add lemon juice and some seasoning to taste.
  • Spoon the beans on a plate with the lettuce, then add the eggs and tomatoes, with the tahini dressing, parsley and chilli flakes (optional).
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 286 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Snack: 209 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Day 3

Calories
2004
Protein
154.4 g
Fat
51 g
Carbohydrates
265.1 g

Breakfast: 707 Cal

Ingredients
Show Instructions...
  • In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
  • Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
  • Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Lunch: 393 Cal

Ingredients
Show Instructions...
  • Heat oil in a non-stick pan over medium heat
  • Thinly slice block of tempeh and place in pan
  • Season with salt and pepper and cook until edges are crispy and brown
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Wash before eating.
Show Instructions...
  • Wash, slice or chop and enjoy.

Dinner: 466 Cal

Show Instructions...
  • Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
  • Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
  • Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
  • Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
  • Remove it from the heat and fold in the macaroni until they are coated with the sauce.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.

Snack: 209 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 229 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 4

Calories
2025
Protein
146.7 g
Fat
58.8 g
Carbohydrates
260.7 g

Breakfast: 599 Cal

Ingredients
Show Instructions...
  • In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
  • Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
  • Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Lunch: 493 Cal

Ingredients
Show Instructions...
  • Boil the Eggs: Bring a small pot of water to boil and place the eggs in boiling water. Take off the heat and leave to cook, which should take around 12 minutes.
  • Peel the eggs: After they are done cooking, run the eggs under cold water and then peel.
  • Mash the eggs and mix in the mayonnaise, mustard, and salt and pepper to taste. Spread on sandwich and serve.
Ingredients
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Dinner: 495 Cal

Ingredients
Show Instructions...
  • Bring a pan of water to boil, lower in the eggs and boil for 8 minutes. Drain and run under cold tap water, then peel and halve. Meanwhile, mix half a tablespoon lemon juice and 2 tablespoons water with tahini to make a dressing.
  • Heat the oil and fry onions and garlic for 5 minutes until softened. Add the ground cumin and seeds, stir briefly then add the beans and lightly crush some of them as you heat them, adding some of the juice from the can to get a creamy consistency. Taste and add lemon juice and some seasoning to taste.
  • Spoon the beans on a plate with the lettuce, then add the eggs and tomatoes, with the tahini dressing, parsley and chilli flakes (optional).
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 209 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 229 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 5

Calories
2010
Protein
150.3 g
Fat
52.1 g
Carbohydrates
270.9 g

Breakfast: 599 Cal

Ingredients
Show Instructions...
  • In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
  • Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
  • Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Lunch: 410 Cal

Ingredients
Show Instructions...
  • Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
  • Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
  • Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
  • Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
  • Remove it from the heat and fold in the macaroni until they are coated with the sauce.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Ingredients
Show Instructions...
  • Wash before eating.

Dinner: 563 Cal

Ingredients
Show Instructions...
  • Bring a pan of water to boil, lower in the eggs and boil for 8 minutes. Drain and run under cold tap water, then peel and halve. Meanwhile, mix half a tablespoon lemon juice and 2 tablespoons water with tahini to make a dressing.
  • Heat the oil and fry onions and garlic for 5 minutes until softened. Add the ground cumin and seeds, stir briefly then add the beans and lightly crush some of them as you heat them, adding some of the juice from the can to get a creamy consistency. Taste and add lemon juice and some seasoning to taste.
  • Spoon the beans on a plate with the lettuce, then add the eggs and tomatoes, with the tahini dressing, parsley and chilli flakes (optional).
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Snack: 209 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 229 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 6

Calories
2040
Protein
150.1 g
Fat
62.1 g
Carbohydrates
248.6 g

Breakfast: 482 Cal

Ingredients
Show Instructions...
  • In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
  • Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
  • Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Lunch: 554 Cal

Ingredients
Show Instructions...
  • Bring a pan of water to boil, lower in the eggs and boil for 8 minutes. Drain and run under cold tap water, then peel and halve. Meanwhile, mix half a tablespoon lemon juice and 2 tablespoons water with tahini to make a dressing.
  • Heat the oil and fry onions and garlic for 5 minutes until softened. Add the ground cumin and seeds, stir briefly then add the beans and lightly crush some of them as you heat them, adding some of the juice from the can to get a creamy consistency. Taste and add lemon juice and some seasoning to taste.
  • Spoon the beans on a plate with the lettuce, then add the eggs and tomatoes, with the tahini dressing, parsley and chilli flakes (optional).
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Show Instructions...
  • Wash, slice or chop and enjoy.

Dinner: 566 Cal

Ingredients
Show Instructions...
  • Heat oil in a non-stick pan over medium heat
  • Thinly slice block of tempeh and place in pan
  • Season with salt and pepper and cook until edges are crispy and brown
Ingredients
Show Instructions...
  • Cook as per the instructions on the package. If there are no instructions, you can rinse the quinoa thoroughly, then boil in salted water (2 parts water for 1 part quinoa) for 15-20 minutes and fluff before serving.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 209 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 229 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 7

Calories
2030
Protein
150.3 g
Fat
62.9 g
Carbohydrates
244.8 g

Breakfast: 685 Cal

Ingredients
Show Instructions...
  • In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
  • Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
  • Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Lunch: 375 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Drain tofu from package and slice in half.
  • Lay a large tea towel on a cutting board. Then place 2 slices of tofu onto the tea towel and fold so the towel is covering all of the tofu. Lay a frying pan or can on top of tofu to help tofu drain. Let sit for approximately 10 minutes.
  • Chop drained tofu into cubes and place in bowl. Toss tofu, olive oil, and soy sauce until tofu is covered. Sprinkle cornstarch on top until tofu is coated.
  • Lay tofu onto a lined baking sheet and bake for 25 minutes or until edges are golden brown.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Wash, slice or chop and enjoy.

Dinner: 532 Cal

Ingredients
Show Instructions...
  • Boil the Eggs: Bring a small pot of water to boil and place the eggs in boiling water. Take off the heat and leave to cook, which should take around 12 minutes.
  • Peel the eggs: After they are done cooking, run the eggs under cold water and then peel.
  • Mash the eggs and mix in the mayonnaise, mustard, and salt and pepper to taste. Spread on sandwich and serve.
Ingredients
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 229 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Snack: 209 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Grocery List

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beverages

Legumes and Legume Products

Cereal Grains and Pasta

Soups, Sauces, and Gravies

Baked Products

Breakfast Cereals

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