Recomp · Vegetarian
High-Protein Vegetarian 7-Day Plan (~2,300 kcal Target)
A 7-day vegetarian plan built for recomp. Daily calories and macros below are the exact sum of the recipes selected — not a fixed formula.
Calories
2390 kcal
Protein
145 g
Days
7
Goal
Recomp
Day 1
2195 kcal · 130g P · 255g C · 79g F
508 kcal · 39g PBreakfast
Berry Whey Protein Smoothie- 502 kcal · 30g P
- 498 kcal · 30g P
- 687 kcal · 31g P
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Day 2
2449 kcal · 161g P · 232g C · 108g F
701 kcal · 46g PBreakfast
Peanut Butter Banana Smoothie- 738 kcal · 46g P
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- 508 kcal · 39g P
- 502 kcal · 30g P
Day 3
2624 kcal · 153g P · 281g C · 109g F
- 498 kcal · 30g P
- 687 kcal · 31g P
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- 701 kcal · 46g P
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738 kcal · 46g PDinner
Mediterranean Tofu Bowl
Day 4
2195 kcal · 130g P · 255g C · 79g F
- 508 kcal · 39g P
Breakfast
Berry Whey Protein Smoothie - 502 kcal · 30g P
- 498 kcal · 30g P
- 687 kcal · 31g P
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Day 5
2449 kcal · 161g P · 232g C · 108g F
- 701 kcal · 46g P
Breakfast
Peanut Butter Banana Smoothie - 738 kcal · 46g P
Image coming soon
- 508 kcal · 39g P
- 502 kcal · 30g P
Day 6
2624 kcal · 153g P · 281g C · 109g F
- 498 kcal · 30g P
- 687 kcal · 31g P
Image coming soon
- 701 kcal · 46g P
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738 kcal · 46g PDinner
Mediterranean Tofu Bowl
Day 7
2195 kcal · 130g P · 255g C · 79g F
- 508 kcal · 39g P
Breakfast
Berry Whey Protein Smoothie - 502 kcal · 30g P
- 498 kcal · 30g P
- 687 kcal · 31g P
Image coming soon
Serving guidance
Each meal is one recipe serving. To increase calories, add 1.25×–1.5× servings of the starch and protein. To decrease, reduce the starch portion first and keep the full protein serving to preserve muscle.
Nutrition disclaimer
Individual nutrition needs vary based on age, sex, weight, body composition, activity level, and health status. Daily totals below are calculated from the actual recipes selected, but real intake will differ with portion size, brands, and preparation. Scale servings up or down to match your maintenance calories, and consult a registered dietitian or physician for personalized guidance.