2500 Calorie Vegetarian Meal Plan

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

What is a 2500 calorie vegetarian meal plan?

A 2500 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 2500 kcal (within 50). This one averages 127 g protein a day over 4 meals.

2500

kcal a day

127

g protein a day

32

g protein a meal

7

days

Généré par Mealyno à partir de formules publiées. Non relu par un médecin ni par un diététicien. Détails

Jour 1

2500 kcal · 137 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt Berry Bowl with Granola and Chia Seeds400g 2 alternatives Protein Oatmeal with Almond Butter and Blueberries450g · 650 kcal · 35 g P Protein Pancakes with Maple Syrup and Blueberries400g · 650 kcal · 36 g P	400g	650	40	78	20
DéjeunerTofu Quinoa Power Salad with Avocado and Tahini Dressing500g 2 alternatives Black Bean and Cheese Burrito Bowl with Guacamole600g · 750 kcal · 30 g P Black Bean and Rice Burrito with Sour Cream550g · 750 kcal · 30 g P	500g	750	35	72	36
CollationProtein Shake with Banana and Peanut Butter450ml 2 alternatives Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P Greek Yogurt Honey Nut Bowl300g · 400 kcal · 28 g P	450ml	400	30	36	15
DînerLentil Chickpea Curry with Brown Rice600g 2 alternatives Lentil Soup with Whole Wheat Bread600g · 700 kcal · 32 g P Tofu Stir Fry with Brown Rice550g · 700 kcal · 28 g P	600g	700	32	103	18
Total		2500	137	289	89

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

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Jour 2

2500 kcal · 117 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs on Whole Wheat Toast with Spinach350g 2 alternatives Cheesy Omelette with Mushrooms and Whole Grain Toast350g · 600 kcal · 34 g P Greek Yogurt Parfait with Honey and Pumpkin Seeds400g · 600 kcal · 38 g P	350g	600	32	55	28
DéjeunerTempeh Rice Bowl with Roasted Sweet Potato and Peanut Sauce550g 2 alternatives Edamame and Quinoa Salad with Ginger Dressing550g · 750 kcal · 40 g P Lentil and Quinoa Power Bowl600g · 750 kcal · 48 g P	550g	750	38	87	28
CollationMixed Nuts and Dried Fruit Trail Mix80g 2 alternatives Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P Greek Yogurt Honey Nut Bowl300g · 400 kcal · 28 g P	80g	400	12	32	25
DînerPaneer Tikka Masala with Garlic Naan and Basmati Rice550g 2 alternatives Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Creamy Tofu and Chickpea Dahl with Basmati Rice600g · 750 kcal · 38 g P	550g	750	35	85	30
Total		2500	117	259	111

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 3

2500 kcal · 135 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Oatmeal with Almond Butter and Blueberries450g 2 alternatives Greek Yogurt Berry Bowl with Granola and Chia Seeds400g · 650 kcal · 40 g P Protein Pancakes with Maple Syrup and Blueberries400g · 650 kcal · 36 g P	450g	650	35	78	22
DéjeunerBlack Bean and Cheese Burrito Bowl with Guacamole600g 2 alternatives Black Bean and Rice Burrito with Sour Cream550g · 750 kcal · 30 g P Edamame and Quinoa Salad with Ginger Dressing550g · 750 kcal · 40 g P	600g	750	30	90	30
CollationCottage Cheese with Pineapple and Walnuts300g 2 alternatives Greek Yogurt with Mixed Berries and Almonds300g · 350 kcal · 28 g P Vegan Protein Shake with Banana and Peanut Butter400ml · 380 kcal · 30 g P	300g	350	28	24	16
DînerStir-Fried Tofu and Edamame Noodles with Sesame Oil550g 2 alternatives Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Creamy Tofu and Chickpea Dahl with Basmati Rice600g · 750 kcal · 38 g P	550g	750	42	76	31
Total		2500	135	268	99

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 4

2500 kcal · 135 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt Parfait with Honey and Pumpkin Seeds400g 2 alternatives Cheesy Omelette with Mushrooms and Whole Grain Toast350g · 600 kcal · 34 g P Vegan Protein Smoothie Bowl450g · 610 kcal · 38 g P	400g	600	38	67	20
DéjeunerMediterranean Chickpea Salad Wrap with Hummus500g 2 alternatives Black Bean and Cheese Burrito Bowl with Guacamole600g · 750 kcal · 30 g P Black Bean and Rice Burrito with Sour Cream550g · 750 kcal · 30 g P	500g	750	30	86	32
CollationProtein Smoothie with Spinach and Almond Milk450ml 2 alternatives Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P Greek Yogurt Honey Nut Bowl300g · 400 kcal · 28 g P	450ml	400	32	41	12
DînerLentil Shepherd's Pie with Mashed Potato Crust600g 2 alternatives Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Creamy Tofu and Chickpea Dahl with Basmati Rice600g · 750 kcal · 38 g P	600g	750	35	96	25
Total		2500	135	290	89

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 5

2500 kcal · 118 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerCheesy Omelette with Mushrooms and Whole Grain Toast350g 2 alternatives Greek Yogurt Parfait with Honey and Pumpkin Seeds400g · 600 kcal · 38 g P Scrambled Eggs on Whole Wheat Toast with Spinach350g · 600 kcal · 32 g P	350g	600	34	44	32
DéjeunerQuinoa Buddha Bowl with Roasted Chickpeas and Tahini550g 2 alternatives Black Bean and Cheese Burrito Bowl with Guacamole600g · 750 kcal · 30 g P Black Bean and Rice Burrito with Sour Cream550g · 750 kcal · 30 g P	550g	750	32	93	28
CollationPeanut Butter and Banana Rice Cakes250g 2 alternatives Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P Greek Yogurt Honey Nut Bowl300g · 400 kcal · 28 g P	250g	400	14	46	18
DînerPaneer Stir-Fry with Noodles and Mixed Vegetables550g 2 alternatives Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Creamy Tofu and Chickpea Dahl with Basmati Rice600g · 750 kcal · 38 g P	550g	750	38	82	30
Total		2500	118	265	108

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 6

2500 kcal · 132 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Pancakes with Maple Syrup and Blueberries400g 2 alternatives Greek Yogurt Berry Bowl with Granola and Chia Seeds400g · 650 kcal · 40 g P Protein Oatmeal with Almond Butter and Blueberries450g · 650 kcal · 35 g P	400g	650	36	86	18
DéjeunerBlack Bean and Rice Burrito with Sour Cream550g 2 alternatives Black Bean and Cheese Burrito Bowl with Guacamole600g · 750 kcal · 30 g P Edamame and Quinoa Salad with Ginger Dressing550g · 750 kcal · 40 g P	550g	750	30	99	26
CollationGreek Yogurt with Mixed Berries and Almonds300g 2 alternatives Cottage Cheese with Pineapple and Walnuts300g · 350 kcal · 28 g P Vegan Protein Shake with Banana and Peanut Butter400ml · 380 kcal · 30 g P	300g	350	28	24	16
DînerCreamy Tofu and Chickpea Dahl with Basmati Rice600g 2 alternatives Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Lentil Pasta with Marinara and Nutritional Yeast500g · 750 kcal · 42 g P	600g	750	38	93	25
Total		2500	132	302	85

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 7

2500 kcal · 116 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerTofu Scramble with Avocado and Toast400g 2 alternatives Cheesy Omelette with Mushrooms and Whole Grain Toast350g · 600 kcal · 34 g P Greek Yogurt Parfait with Honey and Pumpkin Seeds400g · 600 kcal · 38 g P	400g	600	30	50	31
DéjeunerEdamame and Quinoa Salad with Ginger Dressing550g 2 alternatives Lentil and Quinoa Power Bowl600g · 750 kcal · 48 g P Tempeh Rice Bowl with Roasted Sweet Potato and Peanut Sauce550g · 750 kcal · 38 g P	550g	750	40	78	31
CollationRoasted Mixed Nuts and Dark Chocolate80g 2 alternatives Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P Greek Yogurt Honey Nut Bowl300g · 400 kcal · 28 g P	80g	400	10	27	28
DînerPaneer and Vegetable Casserole with Quinoa550g 2 alternatives Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Creamy Tofu and Chickpea Dahl with Basmati Rice600g · 750 kcal · 38 g P	550g	750	36	80	32
Total		2500	116	235	122

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Calories and protein, day by day

ProtéinesGlucidesLipides

La hauteur de la barre correspond aux kcal du jour réparties entre protéines, glucides et lipides. Les chiffres sous chaque barre sont les grammes de protéines.

Macros quotidiens moyens

targeting 2500 kcal (±50)

Protéines127.1g

Glucides272.6g

Lipides100.4g

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

Liste de courses

Regroupée par rayon. Les quantités correspondent aux 7 jours complets.

Protéines

Firm Tofu1.5 kg
Tempeh400 g

Fruits et légumes

Edamame500 g
Fresh Spinach and Mixed Salad Greens1.0 kg
Bananas and Blueberries1.5 kg total
Avocados4 units
Sweet Potatoes and Potatoes1.5 kg total
Garlic, Onions, Mushrooms, and Stir-Fry Veggies2.0 kg total
Hummus and Guacamole300 g each

Produits laitiers

Greek Yogurt2.0 kg
Cottage Cheese600 g
Paneer800 g
Eggs18 units
Whole Milk / Plant Milk2.0 L

Épicerie

Canned Chickpeas1.2 kg
Canned Black Beans1.0 kg
Red and Brown Lentils800 g
Whey or Plant Protein Powder500 g
Rolled Oats600 g
Quinoa600 g
Brown and Basmati Rice1.0 kg
Whole Wheat Bread and Tortillas1 pack each
Noodles400 g
Granola400 g
Peanut Butter and Tahini400 g each
Mixed Nuts and Seeds (Chia, Pumpkin, Almonds, Walnuts)600 g total
Dark Chocolate200 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 2500 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 2500 kcal vegetarian meal plan provides an average daily protein intake of 127 grams to support your goals. It delivers a minimum daily protein amount of 116 grams and peaks at 137 grams. You get exactly 2500 kcal every single day. This higher calorie level suits larger or very active adults with a high energy need. If you have lower energy needs or a smaller body size, this plan is less suited for you. The food selection contains no meat or fish at all. Your daily protein comes from eggs, dairy, legumes, and soy foods instead.

What a day looks like

Each day splits your food across 4 balanced eating times. You might start your morning with a Greek Yogurt Berry Bowl with Granola and Chia Seeds. Lunch often features a Tofu Quinoa Power Salad with Avocado and Tahini Dressing. A typical afternoon snack includes a Protein Shake with Banana and Peanut Butter. Dinner brings a hearty dish like Lentil Chickpea Curry with Brown Rice. Other top meals feature items like Stir-Fried Tofu and Edamame Noodles with Sesame Oil. You also enjoy options such as the Creamy Tofu and Chickpea Dahl with Basmati Rice. The final days of the week repeat these patterns for consistency.

How to use it

Getting started with this plan requires a bit of weekly preparation and organization. You should look over the shopping list before heading to the grocery store. Batch cooking your grains and beans helps you save time on busy weeknights. Feel free to swap a protein source with a similar vegetarian alternative if needed. Adding extra vegetables to your meals works well when you feel hungry. You should drink plenty of water throughout the day to stay fully hydrated. Following the daily meal structure keeps your routine simple and straightforward. Adjusting your portion sizes slightly can help if your activity levels change.

Prepare your grain dishes in large batches to save time during busy weekdays.
Swap any protein source with a similar vegetarian choice to suit your tastes.
Add extra green vegetables to your plates if you feel hungry between meals.
Read through the complete shopping list carefully before you buy your food items.

Lire l'avertissement complet

Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.

Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.

Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.

Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Généré: septembre 2026

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