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3000 Calorie Vegetarian Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 3000 calorie vegetarian meal plan?

A 3000 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 3000 kcal (within 50). This one averages 149 g protein a day over 4 meals.

3000
kcal a day
149
g protein a day
37
g protein a meal
7
days
Shopping list

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

3000 kcal · 153 g P

Day 1
MealPortionkcalProteinCarbsFat
BreakfastPeanut Butter Banana Protein Oatmeal550g
2 swaps
  • Baked Oatmeal with Greek Yogurt550g · 850 kcal · 45 g P
  • Loaded Breakfast Burrito450g · 850 kcal · 40 g P
550g8504011028
LunchTofu Quinoa Power Bowl600g
2 swaps
  • Black Bean Burrito Bowl600g · 900 kcal · 40 g P
  • Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P
600g9004510832
SnackGreek Yogurt Berry Parfait350g
2 swaps
  • Greek Yogurt Honey Nut Bowl300g · 400 kcal · 28 g P
  • Protein Rich Chocolate Pudding350g · 400 kcal · 30 g P
350g400304810
DinnerLentil Chickpea Curry with Rice650g
2 swaps
  • Creamy Chickpea Pasta Bake550g · 850 kcal · 45 g P
  • Mediterranean Pasta Salad600g · 850 kcal · 38 g P
650g8503812522
Total300015339192

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

3000 kcal · 162 g P

Day 2
MealPortionkcalProteinCarbsFat
BreakfastAlmond Berry Protein Smoothie600ml
2 swaps
  • Chia Seed Berry Protein Pudding500g · 800 kcal · 40 g P
  • Baked Oatmeal with Greek Yogurt550g · 850 kcal · 45 g P
600ml800459726
LunchMediterranean Chickpea Wrap500g
2 swaps
  • Black Bean Burrito Bowl600g · 900 kcal · 40 g P
  • Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P
500g9004011332
SnackCottage Cheese Fruit Bowl400g
2 swaps
  • Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P
  • Protein Rich Chocolate Pudding350g · 400 kcal · 30 g P
400g450355112
DinnerTempeh Stir Fry with Noodles550g
2 swaps
  • Creamy Chickpea Pasta Bake550g · 850 kcal · 45 g P
  • Lentil Chickpea Curry with Rice650g · 850 kcal · 38 g P
550g8504210330
Total3000162364100

About the same kcal and protein. Day totals above are not recalculated.

Day 3

3000 kcal · 135 g P

Day 3
MealPortionkcalProteinCarbsFat
BreakfastScrambled Tofu Toast with Avocado450g
2 swaps
  • Baked Oatmeal with Greek Yogurt550g · 850 kcal · 45 g P
  • Loaded Breakfast Burrito450g · 850 kcal · 40 g P
450g850388042
LunchBlack Bean Burrito Bowl600g
2 swaps
  • Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P
  • Black Bean and Sweet Potato Bowl750g · 900 kcal · 38 g P
600g9004012228
SnackMixed Nuts and Dried Fruit Mix100g
2 swaps
  • Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P
  • Greek Yogurt Honey Nut Bowl300g · 400 kcal · 28 g P
100g400123026
DinnerCreamy Chickpea Pasta Bake550g
2 swaps
  • Tempeh Stir Fry with Noodles550g · 850 kcal · 42 g P
  • Vegetarian Lentil Shepherd Pie650g · 850 kcal · 40 g P
550g8504510926
Total3000135341122

About the same kcal and protein. Day totals above are not recalculated.

Day 4

3000 kcal · 150 g P

Day 4
MealPortionkcalProteinCarbsFat
BreakfastProtein Pancakes with Maple Syrup500g
2 swaps
  • Baked Oatmeal with Greek Yogurt550g · 850 kcal · 45 g P
  • Loaded Breakfast Burrito450g · 850 kcal · 40 g P
500g8504212620
LunchQuinoa Lentil Harvest Salad600g
2 swaps
  • Black Bean Burrito Bowl600g · 900 kcal · 40 g P
  • Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P
600g9004011332
SnackProtein Rich Chocolate Pudding350g
2 swaps
  • Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P
  • Greek Yogurt Honey Nut Bowl300g · 400 kcal · 28 g P
350g400304810
DinnerTofu Peanut Noodle Stir Fry550g
2 swaps
  • Creamy Chickpea Pasta Bake550g · 850 kcal · 45 g P
  • Lentil Chickpea Curry with Rice650g · 850 kcal · 38 g P
550g8503811228
Total300015039990

About the same kcal and protein. Day totals above are not recalculated.

Day 5

3000 kcal · 139 g P

Day 5
MealPortionkcalProteinCarbsFat
BreakfastChia Seed Berry Protein Pudding500g
2 swaps
  • Almond Berry Protein Smoothie600ml · 800 kcal · 45 g P
  • Protein Berry Smoothie Bowl650g · 800 kcal · 35 g P
500g800409330
LunchFalafel Pita Pocket with Hummus550g
2 swaps
  • Black Bean Burrito Bowl600g · 900 kcal · 40 g P
  • Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P
550g9503511738
SnackGreek Yogurt Honey Nut Bowl300g
2 swaps
  • Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P
  • Protein Rich Chocolate Pudding350g · 400 kcal · 30 g P
300g400284512
DinnerSweet Potato Black Bean Chili650g
2 swaps
  • Creamy Chickpea Pasta Bake550g · 850 kcal · 45 g P
  • Lentil Chickpea Curry with Rice650g · 850 kcal · 38 g P
650g8503613220
Total3000139387100

About the same kcal and protein. Day totals above are not recalculated.

Day 6

3000 kcal · 155 g P

Day 6
MealPortionkcalProteinCarbsFat
BreakfastLoaded Breakfast Burrito450g
2 swaps
  • Baked Oatmeal with Greek Yogurt550g · 850 kcal · 45 g P
  • Peanut Butter Banana Protein Oatmeal550g · 850 kcal · 40 g P
450g850409236
LunchTempeh Grain Bowl600g
2 swaps
  • Black Bean Burrito Bowl600g · 900 kcal · 40 g P
  • Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P
600g9004211630
SnackProtein Shake with Peanut Butter400ml
2 swaps
  • Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P
  • Protein Rich Chocolate Pudding350g · 400 kcal · 30 g P
400ml400352518
DinnerMediterranean Pasta Salad600g
2 swaps
  • Creamy Chickpea Pasta Bake550g · 850 kcal · 45 g P
  • Lentil Chickpea Curry with Rice650g · 850 kcal · 38 g P
600g8503811825
Total3000155351109

About the same kcal and protein. Day totals above are not recalculated.

Day 7

3000 kcal · 147 g P

Day 7
MealPortionkcalProteinCarbsFat
BreakfastBaked Oatmeal with Greek Yogurt550g
2 swaps
  • Loaded Breakfast Burrito450g · 850 kcal · 40 g P
  • Peanut Butter Banana Protein Oatmeal550g · 850 kcal · 40 g P
550g8504511125
LunchEdamame Quinoa Power Bowl600g
2 swaps
  • Black Bean Burrito Bowl600g · 900 kcal · 40 g P
  • Black Bean and Quinoa Burrito650g · 900 kcal · 42 g P
600g9004411430
SnackRoasted Chickpea Snack Pack200g
2 swaps
  • Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P
  • Greek Yogurt Honey Nut Bowl300g · 400 kcal · 28 g P
200g400185114
DinnerVegetarian Lentil Shepherd Pie650g
2 swaps
  • Creamy Chickpea Pasta Bake550g · 850 kcal · 45 g P
  • Lentil Chickpea Curry with Rice650g · 850 kcal · 38 g P
650g8504011426
Total300014739095

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

Calories by macro, day by day. D1: 3000 kcal, 153 g protein, 391 g carbs, 92 g fat; D2: 3000 kcal, 162 g protein, 364 g carbs, 100 g fat; D3: 3000 kcal, 135 g protein, 341 g carbs, 122 g fat; D4: 3000 kcal, 150 g protein, 399 g carbs, 90 g fat; D5: 3000 kcal, 139 g protein, 387 g carbs, 100 g fat; D6: 3000 kcal, 155 g protein, 351 g carbs, 109 g fat; D7: 3000 kcal, 147 g protein, 390 g carbs, 95 g fat. target: 3000 kcal.01000200030004000D1153gD2162gD3135gD4150gD5139gD6155gD7147gtarget 3000
ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 3000 kcal (±50)

Protein148.7g
Carbs374.7g
Fat101.1g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

  • Firm tofu2.0 kg
  • Tempeh1.0 kg
  • Edamame800 g

Produce

  • Bananas2.5 kg
  • Mixed berries1.5 kg
  • Avocados1.2 kg
  • Sweet potatoes1.5 kg
  • Fresh spinach and salad greens1.0 kg

Dairy

  • Greek yogurt2.0 kg
  • Cottage cheese1.0 kg

Pantry

  • Rolled oats1.5 kg
  • Plant-based protein powder700 g
  • Natural peanut butter800 g
  • Quinoa1.0 kg
  • Brown rice1.0 kg
  • Canned chickpeas2.0 kg
  • Canned black beans1.5 kg
  • Red lentils1.0 kg
  • Almonds and mixed nuts600 g
  • Chia seeds300 g
  • Whole wheat wraps and pita1.0 kg
  • Whole grain pasta1.0 kg
  • Olive oil500 ml

Check the numbers for you

About this plan

Who this plan suits

This vegetarian plan provides 3000 kcal and an average daily protein of 149 grams for your goals. You will eat across 4 meals each day for a span of 7 days. This is a higher calorie level, for larger or very active adults with a high energy need. You will not find any meat or fish here. Protein comes from eggs, dairy, legumes and soy foods. Smaller adults or those with low energy needs will find this intake far too high. You can build muscle when you match these foods with heavy training sessions.

What a day looks like

Day one starts with peanut butter banana protein oatmeal to set your pace. Lunch brings a tofu quinoa power bowl to keep your energy steady. Your afternoon snack is a greek yogurt berry parfait. Dinner finishes the day with lentil chickpea curry with rice. Other top meals include almond berry protein smoothie, baked oatmeal with greek yogurt, creamy chickpea pasta bake, and edamame quinoa power bowl. You rotate these options across the week to hit your daily targets easily.

How to use it

Read the shopping list carefully before you head out to buy your weekly food items. Cook large batches of grains and beans ahead of time to save precious minutes on busy work days. Swap any protein source with a similar one if you prefer a different taste or texture. Add extra green vegetables to your bowl whenever you feel extra hungry between scheduled meal times. Keep your daily intake close to the target range without stressing over minor daily fluctuations.

  • Batch cook your grains and beans to save time during the week
  • Swap out ingredients for similar options that suit your personal preferences
  • Add extra green vegetables to your plate if you need more food
  • Read through the complete shopping list before you visit the grocery store
Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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