2000 Calorie Vegetarian Meal Plan

Explore our comprehensive guide to a 2000 calorie vegetarian meal plan, featuring four distinct meal options designed to cater to diverse tastes and nutritional needs: choose between 2, 3, 4 or 5 meals per day.

Want a custom meal plan? Try out Meal Plan Generator.

2000 Calorie Vegetarian Meal Plan Options

Option 1: 2 Meals Per Day

Meal 1: Enhanced Hearty Vegetarian Breakfast

Ingredients and Macronutrients:

Vegetarian Omelette
- Eggs (3 large)
  - Calories: 216
  - Carbohydrates: 1.8g
  - Protein: 18.9g
  - Fat: 14.4g
- Milk (1/4 cup)
  - Calories: 37
  - Carbohydrates: 3g
  - Protein: 2g
  - Fat: 2g
- Spinach (1/2 cup, cooked)
  - Calories: 41
  - Carbohydrates: 7g
  - Protein: 5g
  - Fat: 0.5g
- Tomatoes (1/2 cup, chopped)
  - Calories: 16
  - Carbohydrates: 3.5g
  - Protein: 0.8g
  - Fat: 0.2g
- Onions (1/4 cup, chopped)
  - Calories: 16
  - Carbohydrates: 3.7g
  - Protein: 0.4g
  - Fat: 0.1g
- Cheddar Cheese (1/4 cup, shredded)
  - Calories: 110
  - Carbohydrates: 0.9g
  - Protein: 6.8g
  - Fat: 9.1g
Whole Wheat Toast (3 slices)
- Calories: 207
- Carbohydrates: 36g
- Protein: 9g
- Fat: 3g
Peanut Butter (1 tablespoon)
- Calories: 94
- Carbohydrates: 3g
- Protein: 4g
- Fat: 8g
Fresh Fruit Salad (1 cup, mixed fruits)
- Calories: 74
- Carbohydrates: 18g
- Protein: 1g
- Fat: 0.5g
Granola (1/2 cup)
- Calories: 200
- Carbohydrates: 40g
- Protein: 6g
- Fat: 6g

Total for Meal 1:

Calories: 1011
Carbohydrates: 116g
Protein: 54.9g
Fat: 42.8g

Meal 2: Filling Vegetarian Dinner

Ingredients and Macronutrients:

Vegetable Stir-Fry with Tofu
- Tofu (200g)
  - Calories: 164
  - Carbohydrates: 4g
  - Protein: 20g
  - Fat: 10g
- Broccoli (1 cup, chopped)
  - Calories: 55
  - Carbohydrates: 11g
  - Protein: 3.7g
  - Fat: 0.6g
- Bell Peppers (1 cup, sliced)
  - Calories: 29
  - Carbohydrates: 7g
  - Protein: 1g
  - Fat: 0.3g
- Carrots (1/2 cup, sliced)
  - Calories: 26
  - Carbohydrates: 6g
  - Protein: 0.6g
  - Fat: 0.3g
- Olive Oil (2 tablespoons)
  - Calories: 238
  - Carbohydrates: 0g
  - Protein: 0g
  - Fat: 27g
Brown Rice (1 cup, cooked)
- Calories: 216
- Carbohydrates: 45g
- Protein: 5g
- Fat: 1.8g
Avocado (1/2 medium)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
Greek Yogurt (plain, 1 cup)
- Calories: 100
- Carbohydrates: 7g
- Protein: 17g
- Fat: 0.7g

Total for Meal 2:

Calories: 948
Carbohydrates: 76g
Protein: 48.8g
Fat: 51.4g

Total Daily Intake:

Total Calories: 1959
Total Carbohydrates: 192g
Total Protein: 103.7g
Total Fat: 94.2g

Option 2: 3 Meals Per Day

Meal 1: Nutrient-Dense Vegetarian Breakfast

Ingredients and Macronutrients:

Vegetarian Scrambled Eggs with Vegetables and Cheese
- Eggs (2 large)
  - Calories: 144
  - Carbohydrates: 1.2g
  - Protein: 12.6g
  - Fat: 9.6g
- Milk (to mix with eggs, 50ml)
  - Calories: 31
  - Carbohydrates: 2.5g
  - Protein: 1.7g
  - Fat: 1.7g
- Spinach (1/2 cup, cooked)
  - Calories: 41
  - Carbohydrates: 7g
  - Protein: 5g
  - Fat: 0.5g
- Mushrooms (1/2 cup, sliced)
  - Calories: 15
  - Carbohydrates: 2.2g
  - Protein: 2.2g
  - Fat: 0.2g
- Cheddar Cheese (30g)
  - Calories: 120
  - Carbohydrates: 0.9g
  - Protein: 7.1g
  - Fat: 9.8g
Whole Wheat Toast (2 slices)
- Calories: 138
- Carbohydrates: 24g
- Protein: 6g
- Fat: 2g
Avocado (1/4 medium)
- Calories: 60
- Carbohydrates: 3g
- Protein: 0.75g
- Fat: 5.5g
Greek Yogurt (plain, 100g)
- Calories: 59
- Carbohydrates: 3.6g
- Protein: 10g
- Fat: 0.4g
Fresh Berries (1/2 cup)
- Calories: 42
- Carbohydrates: 10g
- Protein: 0.5g
- Fat: 0.3g

Meal Total:

Calories: 650 calories
Carbohydrates: 53.4g
Protein: 45.8g
Fat: 29.5g

Meal 2: Satisfying Vegetarian Lunch

Ingredients and Macronutrients:

Vegetable and Bean Burrito
- Whole Wheat Tortilla (1 large)
  - Calories: 190
  - Carbohydrates: 30g
  - Protein: 6g
  - Fat: 5g
- Black Beans (1/2 cup, cooked)
  - Calories: 114
  - Carbohydrates: 20g
  - Protein: 7.6g
  - Fat: 0.5g
- Grated Cheese (30g)
  - Calories: 120
  - Carbohydrates: 0.9g
  - Protein: 7.1g
  - Fat: 9.8g
- Sautéed Vegetables (bell peppers, onions, spinach, 1 cup mixed)
  - Calories: 100
  - Carbohydrates: 15g
  - Protein: 3g
  - Fat: 3g
- Avocado (sliced, 1/4 medium)
  - Calories: 60
  - Carbohydrates: 3g
  - Protein: 0.75g
  - Fat: 5.5g
- Salsa (2 tablespoons)
  - Calories: 10
  - Carbohydrates: 2g
  - Protein: 0.5g
  - Fat: 0.1g
Side Salad
- Mixed Greens (1 cup)
  - Calories: 10
  - Carbohydrates: 2g
  - Protein: 1g
  - Fat: 0.2g
- Olive Oil and Vinegar Dressing (1 tablespoon)
  - Calories: 119
  - Carbohydrates: 0g
  - Protein: 0g
  - Fat: 13.5g
- Cherry Tomatoes (1/2 cup)
  - Calories: 15
  - Carbohydrates: 3g
  - Protein: 0.7g
  - Fat: 0.2g
- Cucumbers (1/2 cup sliced)
  - Calories: 8
  - Carbohydrates: 1.9g
  - Protein: 0.3g
  - Fat: 0.1g

Meal Total:

Calories: 746 calories
Carbohydrates: 93.8g
Protein: 29.7g
Fat: 37.9g

Meal 3: Light Vegetarian Dinner with Dessert

Ingredients and Macronutrients:

Grilled Veggie and Halloumi Skewers
- Halloumi Cheese (100g)
  - Calories: 321
  - Carbohydrates: 2g
  - Protein: 21g
  - Fat: 26g
- Zucchini (100g, sliced for skewers)
  - Calories: 17
  - Carbohydrates: 3.1g
  - Protein: 1.2g
  - Fat: 0.3g
- Red Bell Peppers (100g, sliced for skewers)
  - Calories: 31
  - Carbohydrates: 6g
  - Protein: 1g
  - Fat: 0.3g
- Cherry Tomatoes (100g)
  - Calories: 18
  - Carbohydrates: 4g
  - Protein: 0.9g
  - Fat: 0.2g
Quinoa Salad
- Cooked Quinoa (100g)
  - Calories: 111
  - Carbohydrates: 19.5g
  - Protein: 4g
  - Fat: 1.8g
- Lemon Juice and Herbs for dressing (minimal caloric contribution)
Steamed Asparagus (100g)
- Calories: 22
- Carbohydrates: 4.4g
- Protein: 2.2g
- Fat: 0.2g
Dessert: Greek Yogurt with Honey
- Greek Yogurt (plain, 50g)
  - Calories: 50
  - Carbohydrates: 3.5g
  - Protein: 8.5g
  - Fat: 0.35g
- Honey (1 teaspoon)
  - Calories: 21
  - Carbohydrates: 5.7g
  - Protein: 0g
  - Fat: 0g

Final Meal Total:

Calories: 601
Carbohydrates: 47.7g
Protein: 35.8g
Fat: 29.15g

Option 3: 4 Meals Per Day

Meal 1: Breakfast – Savory Oatmeal Bowl

Ingredients and Macronutrients:

Cooked Rolled Oats
- Amount: 80g (dry)
- Calories: 296
- Carbohydrates: 54g
- Protein: 10g
- Fat: 6g
Chopped Spinach
- Amount: 50g
- Calories: 12
- Carbohydrates: 2g
- Protein: 1.5g
- Fat: 0.2g
Cherry Tomatoes
- Amount: 100g
- Calories: 18
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0.2g
Grated Parmesan Cheese
- Amount: 20g
- Calories: 86
- Carbohydrates: 0.9g
- Protein: 7.6g
- Fat: 5.7g
Chopped Walnuts
- Amount: 10g
- Calories: 65
- Carbohydrates: 1.3g
- Protein: 1.5g
- Fat: 6.5g

Meal Total:

Calories: 477
Carbohydrates: 62.2g
Protein: 21.6g
Fat: 18.6g

Meal 2: Lunch – Chickpea Salad Wrap

Ingredients and Macronutrients:

Whole Wheat Tortilla
- Amount: 1 large
- Calories: 190
- Carbohydrates: 30g
- Protein: 6g
- Fat: 5g
Canned Chickpeas (rinsed and drained)
- Amount: 100g
- Calories: 164
- Carbohydrates: 27.4g
- Protein: 8.9g
- Fat: 2.6g
Mixed Salad Greens
- Amount: 50g
- Calories: 7
- Carbohydrates: 1.3g
- Protein: 0.7g
- Fat: 0.1g
Chopped Bell Peppers
- Amount: 50g
- Calories: 15
- Carbohydrates: 3.5g
- Protein: 0.5g
- Fat: 0.2g
Avocado
- Amount: 50g
- Calories: 80
- Carbohydrates: 4g
- Protein: 1g
- Fat: 7.5g
Tahini Sauce
- Amount: 1 tablespoon
- Calories: 89
- Carbohydrates: 3.2g
- Protein: 2.6g
- Fat: 8g

Meal Total:

Calories: 545
Carbohydrates: 70.4g
Protein: 19.7g
Fat: 23.4g

Meal 3: Dinner – Creamy Mushroom and Spinach Pasta

Ingredients and Macronutrients:

Whole Wheat Pasta
- Amount: 100g (cooked)
- Calories: 124
- Carbohydrates: 26g
- Protein: 5g
- Fat: 0.8g
Sliced Mushrooms
- Amount: 100g
- Calories: 22
- Carbohydrates: 3.3g
- Protein: 3.1g
- Fat: 0.3g
Spinach
- Amount: 100g
- Calories: 23
- Carbohydrates: 3.6g
- Protein: 2.9g
- Fat: 0.4g
Heavy Cream (Vegetarian alternative like cashew cream)
- Amount: 50ml
- Calories: 171
- Carbohydrates: 1.7g
- Protein: 0.9g
- Fat: 18g
Parmesan Cheese
- Amount: 20g
- Calories: 86
- Carbohydrates: 0.9g
- Protein: 7.6g
- Fat: 5.7g

Meal Total:

Calories: 426
Carbohydrates: 35.5g
Protein: 19.5g
Fat: 25.2g

Meal 4: Enhanced Evening Snack

Ingredients and Macronutrients:

Greek Yogurt (Plain, Low-fat)
- Amount: 150g
- Calories: 88.5
- Carbohydrates: 5.4g
- Protein: 15g
- Fat: 0.6g
Mixed Berries (strawberries, blueberries)
- Amount: 100g
- Calories: 57
- Carbohydrates: 13.7g
- Protein: 0.7g
- Fat: 0.3g
Honey (total 2 teaspoons)
- Calories: 42
- Carbohydrates: 11.6g
- Protein: 0g
- Fat: 0g
Granola
- Calories: 250
- Carbohydrates: 30g
- Protein: 5g
- Fat: 12g
Chia Seeds
- Calories: 70
- Carbohydrates: 6g
- Protein: 2.5g
- Fat: 4.5g

Updated Meal Total:

Calories: 507.5
Carbohydrates: 66.7g
Protein: 23.2g
Fat: 17.4g

Option 4: 5 Meals Per Day

Meal 1: Morning Kickstart

Ingredients and Macronutrients:

Greek Yogurt with Honey and Nuts
- Greek Yogurt (low-fat, 150g)
  - Calories: 100
  - Carbohydrates: 7.5g
  - Protein: 17g
  - Fat: 0.4g
- Honey (1 tablespoon)
  - Calories: 64
  - Carbohydrates: 17.3g
  - Protein: 0.1g
  - Fat: 0g
- Almonds (20g)
  - Calories: 116
  - Carbohydrates: 4g
  - Protein: 4.2g
  - Fat: 10g
- Chia Seeds (10g)
  - Calories: 50
  - Carbohydrates: 4g
  - Protein: 2g
  - Fat: 3g

Meal Total:

Calories: 330
Carbohydrates: 32.8g
Protein: 23.3g
Fat: 13.4g

Meal 2: Mid-Morning Snack

Ingredients and Macronutrients:

Avocado Toast with Toppings
- Whole Wheat Bread (2 slices)
  - Calories: 200
  - Carbohydrates: 40g
  - Protein: 8g
  - Fat: 2g
- Avocado (whole, medium)
  - Calories: 240
  - Carbohydrates: 12g
  - Protein: 3g
  - Fat: 22g
- Tomato Slices and Radish (50g)
  - Calories: 10
  - Carbohydrates: 2.2g
  - Protein: 0.5g
  - Fat: 0.1g
- Sprinkle of Feta Cheese (20g)
  - Calories: 53
  - Carbohydrates: 0.6g
  - Protein: 2.8g
  - Fat: 4.2g

Meal Total:

Calories: 503
Carbohydrates: 54.8g
Protein: 14.3g
Fat: 28.3g

Meal 3: Lunch

Ingredients and Macronutrients:

Vegetable Stir-Fry with Tofu and Quinoa
- Tofu (200g)
  - Calories: 152
  - Carbohydrates: 3.8g
  - Protein: 16g
  - Fat: 9.6g
- Quinoa (150g cooked)
  - Calories: 222
  - Carbohydrates: 39.3g
  - Protein: 8g
  - Fat: 3.6g
- Mixed Vegetables (broccoli, carrots, bell peppers, 200g)
  - Calories: 120
  - Carbohydrates: 24g
  - Protein: 8g
  - Fat: 1g
- Soy Sauce (1 tablespoon)
  - Calories: 10
  - Carbohydrates: 1g
  - Protein: 1g
  - Fat: 0g

Meal Total:

Calories: 504
Carbohydrates: 68.1g
Protein: 33g
Fat: 14.2g

Meal 4: Afternoon Tea

Ingredients and Macronutrients:

Cottage Cheese and Fruit Platter
- Cottage Cheese (200g)
  - Calories: 196
  - Carbohydrates: 7.6g
  - Protein: 22.2g
  - Fat: 8.6g
- Sliced Mixed Fruit (apple, pear, 150g)
  - Calories: 90
  - Carbohydrates: 24g
  - Protein: 0.6g
  - Fat: 0.3g
- Nuts (mixed, 15g)
  - Calories: 87
  - Carbohydrates: 3g
  - Protein: 2.7g
  - Fat: 7.5g

Meal Total:

Calories: 373
Carbohydrates: 34.6g
Protein: 25.5g
Fat: 16.4g

Meal 5: Dinner

Adjusted Ingredients and Macronutrients:

Mixed Vegetables (carrots, peas, potatoes, reduced to 300g)
- Calories: 165
- Carbohydrates: 38g
- Protein: 5g
- Fat: 0.5g
Lentils (reduced to 50g)
- Calories: 180
- Carbohydrates: 30g
- Protein: 14g
- Fat: 0.5g

Revised Meal Total:

Calories: 345
Carbohydrates: 68g
Protein: 19g

Who Should Follow A 2000 Calorie Vegetarian Meal Plan

A 2000 calorie vegetarian meal plan can be an ideal nutritional strategy for individuals who aim to maintain a healthy weight while ensuring they receive all the necessary nutrients from a plant-based diet.

Here, we will calculate the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for two hypothetical individuals to illustrate who might benefit from following this meal plan.

Example Calculations

Person 1: Jane

Gender: Female
Age: 30 years
Height: 165 cm (5 feet 5 inches)
Weight: 68 kg (150 lbs)
Activity Level: Moderately Active (exercise 3-5 days per week)

BMR Calculation (Harris-Benedict Equation for Females):
BMR=655+(9.6×weightinkg)+(1.8×heightincm)−(4.7×ageinyears)

TDEE Calculation:
𝑇𝐷𝐸𝐸=𝐵𝑀𝑅×𝐴𝑐𝑡𝑖𝑣𝑖𝑡𝑦𝐹𝑎𝑐𝑡𝑜𝑟 (Activity Factor for Moderately Active = 1.55)

Person 2: David

Gender: Male
Age: 25 years
Height: 178 cm (5 feet 10 inches)
Weight: 75 kg (165 lbs)
Activity Level: Lightly Active (light exercise/sports 1-3 days per week)

BMR Calculation (Harris-Benedict Equation for Males):
𝐵𝑀𝑅=66+(13.7×𝑤𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑘𝑔)+(5×ℎ𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑐𝑚)−(6.8×𝑎𝑔𝑒 𝑖𝑛 𝑦𝑒𝑎𝑟𝑠)

TDEE Calculation:
𝑇𝐷𝐸𝐸=𝐵𝑀𝑅×𝐴𝑐𝑡𝑖𝑣𝑖𝑡𝑦𝐹𝑎𝑐𝑡𝑜𝑟 (Activity Factor for Lightly Active = 1.375)

Let’s calculate these values for Jane and David:

For Jane:

BMR =655+(9.6×68)+(1.8×165)−(4.7×30)=655+(9.6×68)+(1.8×165)−(4.7×30)
TDEE =𝐵𝑀𝑅×1.55=BMR×1.55

For David:

BMR =66+(13.7×75)+(5×178)−(6.8×25)=66+(13.7×75)+(5×178)−(6.8×25)
TDEE =𝐵𝑀𝑅×1.375=BMR×1.375

I’ll calculate these values manually.

Jane’s BMR Calculation:
655+(9.6×68)+(1.8×165)−(4.7×30)=655+652.8+297−141=1463.8≈1464

Jane’s TDEE Calculation:
1464×1.55=2269.2≈2269

David’s BMR Calculation:
66+(13.7×75)+(5×178)−(6.8×25)=66+1027.5+890−170=1813.5≈1814

David’s TDEE Calculation: 1814×1.375=2494.25≈24941814×1.375=2494.25≈2494

Overview Table

Person	Age	Weight (kg)	Height (cm)	Activity Level	BMR	TDEE
Jane	30	68	165	Moderately Active	1464	2269
David	25	75	178	Lightly Active	1814	2494

Conclusion

Both Jane and David exemplify candidates who could effectively manage their health and dietary goals with a 2000 calorie vegetarian meal plan, aligning their intake closely with their TDEE for weight management and overall health.