2000 Calorie Vegetarian Meal Plan

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

What is a 2000 calorie vegetarian meal plan?

A 2000 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 2000 kcal (within 50). This one averages 87 g protein a day over 4 meals.

2000

kcal a day

87

g protein a day

22

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

2000 kcal · 88 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt Berry Bowl350g 2 alternativas Greek Yogurt with Berries and Walnuts300g · 450 kcal · 30 g P Tofu Scramble with Spinach and Toast350g · 450 kcal · 28 g P	350g	450	30	56	12
AlmuerzoMediterranean Quinoa Salad400g 2 alternativas Black Bean Wrap380g · 550 kcal · 22 g P Black Bean and Quinoa Burrito Bowl460g · 550 kcal · 20 g P	400g	550	18	66	24
SnackApple and Almond Snack150g 2 alternativas Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	150g	200	5	23	10
CenaTofu Vegetable Stir Fry600g 2 alternativas Lentil Pasta with Marinara550g · 800 kcal · 38 g P Paneer Tikka with Rice and Veggies550g · 800 kcal · 36 g P	600g	800	35	84	36
Total		2000	88	229	82

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

2000 kcal · 81 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Peanut Butter and Banana400g 2 alternativas Chia Seed Pudding with Mango350g · 500 kcal · 14 g P Protein Smoothie with Berries and Spinach500ml · 500 kcal · 30 g P	400g	500	16	69	18
AlmuerzoBlack Bean Wrap380g 2 alternativas Black Bean and Quinoa Burrito Bowl460g · 550 kcal · 20 g P Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P	380g	550	22	75	18
SnackCarrot Sticks with Hummus200g 2 alternativas Apple Slices with Almond Butter150g · 150 kcal · 5 g P Apple Slices with Cinnamon180g · 150 kcal · 1 g P	200g	150	5	17	7
CenaLentil Pasta with Marinara550g 2 alternativas Paneer Tikka with Rice and Veggies550g · 800 kcal · 36 g P Spinach Ricotta Stuffed Shells550g · 800 kcal · 35 g P	550g	800	38	99	28
Total		2000	81	260	71

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

2000 kcal · 88 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs on Toast300g 2 alternativas Greek Yogurt Berry Bowl350g · 450 kcal · 30 g P Greek Yogurt with Berries and Walnuts300g · 450 kcal · 30 g P	300g	450	24	35	24
AlmuerzoChickpea Avocado Salad450g 2 alternativas Greek Salad with Feta and Olives400g · 600 kcal · 16 g P Leftover Mushroom and Lentil Shepherd's Pie450g · 600 kcal · 22 g P	450g	600	18	53	35
SnackMixed Berries with Cottage Cheese250g 2 alternativas Cottage Cheese with Pineapple Chunks180g · 200 kcal · 15 g P Edamame Beans120g · 190 kcal · 17 g P	250g	200	18	23	4
CenaSweet Potato Black Bean Chili600g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	600g	750	28	106	24
Total		2000	88	217	87

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

2000 kcal · 99 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoProtein Smoothie with Spinach and Berries400ml 2 alternativas Smoothie Bowl with Pea Protein and Granola350ml · 390 kcal · 25 g P Greek Yogurt Bowl with Berries and Walnuts300g · 420 kcal · 28 g P	400ml	400	30	48	10
AlmuerzoQuinoa Salad Bowl400g 2 alternativas Black Bean Wrap380g · 550 kcal · 22 g P Black Bean and Quinoa Burrito Bowl460g · 550 kcal · 20 g P	400g	550	18	66	24
SnackGreek Yogurt Berry Bowl200g 2 alternativas Cottage Cheese with Sliced Pineapple250g · 250 kcal · 20 g P Greek Yogurt with Honey200g · 250 kcal · 18 g P	200g	250	15	32	7
CenaPaneer Tikka with Rice and Veggies550g 2 alternativas Lentil Pasta with Marinara550g · 800 kcal · 38 g P Spinach Ricotta Stuffed Shells550g · 800 kcal · 35 g P	550g	800	36	70	42
Total		2000	99	216	83

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

2000 kcal · 76 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Peanut Butter and Banana400g 2 alternativas Chia Seed Pudding with Mango350g · 500 kcal · 14 g P Protein Smoothie with Berries and Spinach500ml · 500 kcal · 30 g P	400g	500	16	69	18
AlmuerzoHummus and Veggie Wrap350g 2 alternativas Quinoa Salad with Roasted Chickpeas370g · 500 kcal · 18 g P Tofu Sandwich with Avocado and Tomato340g · 505 kcal · 22 g P	350g	500	15	65	20
SnackApple and Almond Snack150g 2 alternativas Apple Slices with Almond Butter150g · 200 kcal · 4 g P Apple Slices with Peanut Butter150g · 200 kcal · 8 g P	150g	200	5	23	10
CenaTempeh Buddha Bowl600g 2 alternativas Lentil Pasta with Marinara550g · 800 kcal · 38 g P Paneer Tikka with Rice and Veggies550g · 800 kcal · 36 g P	600g	800	40	75	38
Total		2000	76	232	86

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

2000 kcal · 73 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs on Toast300g 2 alternativas Greek Yogurt Berry Bowl350g · 450 kcal · 30 g P Greek Yogurt with Berries and Walnuts300g · 450 kcal · 30 g P	300g	450	24	35	24
AlmuerzoBlack Bean Wrap380g 2 alternativas Black Bean and Quinoa Burrito Bowl460g · 550 kcal · 20 g P Black Bean and Rice Burrito Bowl450g · 550 kcal · 20 g P	380g	550	22	75	18
SnackCarrot Sticks with Hummus200g 2 alternativas Apple Slices with Almond Butter150g · 150 kcal · 5 g P Apple Slices with Cinnamon180g · 150 kcal · 1 g P	200g	150	5	17	7
CenaVegetarian Mushroom Risotto600g 2 alternativas Creamy Chickpea Pasta Bake550g · 850 kcal · 45 g P Lentil Chickpea Curry with Rice650g · 850 kcal · 38 g P	600g	850	22	105	38
Total		2000	73	232	87

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

2000 kcal · 101 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoProtein Smoothie with Spinach and Berries400ml 2 alternativas Smoothie Bowl with Pea Protein and Granola350ml · 390 kcal · 25 g P Greek Yogurt Berry Bowl350g · 420 kcal · 28 g P	400ml	400	30	48	10
AlmuerzoChickpea Avocado Salad450g 2 alternativas Greek Salad with Feta and Olives400g · 600 kcal · 16 g P Leftover Mushroom and Lentil Shepherd's Pie450g · 600 kcal · 22 g P	450g	600	18	53	35
SnackMixed Berries with Cottage Cheese250g 2 alternativas Cottage Cheese with Pineapple Chunks180g · 200 kcal · 15 g P Edamame Beans120g · 190 kcal · 17 g P	250g	200	18	23	4
CenaSpinach Ricotta Stuffed Shells550g 2 alternativas Lentil Pasta with Marinara550g · 800 kcal · 38 g P Paneer Tikka with Rice and Veggies550g · 800 kcal · 36 g P	550g	800	35	89	34
Total		2000	101	213	83

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 2000 kcal (±50)

Proteínas86.6g

Carbohidratos228.4g

Grasas82.7g

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

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Eggs12 units
Tofu500 g
Tempeh300 g

Frutas y verduras

Fresh Spinach600 g
Mixed Berries800 g
Bananas1 kg
Apples1 kg
Avocados4 units
Carrots600 g
Sweet Potatoes1 kg
Mushrooms500 g
Mixed Stir-Fry Vegetables800 g

Lácteos

Greek Yogurt1 kg
Cottage Cheese500 g
Paneer400 g
Ricotta Cheese300 g

Despensa

Canned Black Beans4 cans
Canned Chickpeas4 cans
Lentil Pasta400 g
Arborio Rice400 g
Quinoa500 g
Rolled Oats600 g
Whole Wheat Tortillas1 pack
Whole Wheat Bread1 loaf
Marinara Sauce700 g
Hummus400 g
Peanut Butter300 g
Plant Protein Powder300 g
Almonds250 g
Jumbo Pasta Shells300 g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 2000 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Who this plan suits

This vegetarian plan provides 2000 kcal daily with an average daily protein of 87 grams. It serves adults who want to maintain weight with moderate activity levels. No meat or fish appears in the meals. Protein comes from eggs, dairy, legumes and soy foods instead. Very active or larger adults may find these calories too low for their needs. This middle calorie level suits many typical daily routines well. You get 4 meals per day across 7 full days.

What a day looks like

Your first day starts with a Greek Yogurt Berry Bowl for breakfast. Lunch brings a fresh Mediterranean Quinoa Salad to your table. An Apple and Almond Snack fills the afternoon gap nicely. Dinner finishes the day with a Tofu Vegetable Stir Fry. Other top protein meals like the Tempeh Buddha Bowl also feature during the week. You will also enjoy the Lentil Pasta with Marinara when you want comfort food. Paneer Tikka with Rice and Veggies and Spinach Ricotta Stuffed Shells complete the weekly rotation.

How to use it

Read the shopping list carefully before you head out to buy your groceries. Cook large batches of grains and proteins ahead of time to save precious minutes later. Swap any protein source with a similar one if you prefer a different taste. Add extra non starchy vegetables to your plate whenever hunger strikes between scheduled meals. Track your daily intake to ensure you stay close to the target. Divide your portions evenly across the day to maintain steady habits. Keep your kitchen stocked with pantry staples to make daily prep much simpler. Follow each daily schedule closely to experience the full structure of the program.

Batch cook your grains and roasted vegetables for the busy week ahead.
Swap any listed vegetarian protein with another preferred option easily.
Add extra green vegetables to your plate if you feel hungry.
Read through the complete shopping list before visiting the local store.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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