Overview
This high protein vegetarian meal plan is designed for active adults who want to shed body fat while preserving lean muscle on a fully meat-free diet. Each day targets roughly 1500 calories and 110 grams of protein using whole-food ingredients like legumes, eggs, dairy, and tofu. Simply match each day to the corresponding breakfast, lunch, dinner, and snack to stay on track all week.
Daily average: 1375 kcal · 65g protein · 179g carbs · 53g fat.
Day 1
BreakfastMediterrranean style Granola Yogurt Parfait
Chocolate Granola: · 5 cups rolled oats (please do not use instant oatmeal as the results does vary!) · 1 cup dessicated coconut · ½ cup chocolate chips or broken chocolate pieces · ½ cup nuts ( I usually include chopped almonds or walnuts) · ½ cup dried cranberries · ½ cup raisins · 3 tsbp orange peel · ½ cup vegetable oil or melted butter · ½ cup clear runny honey · ¾ cup brown sugar · 1 tsp salt · 1 vanilla pod or 1 tsp vanilla extract · For the parfait: · 1 cup homemade Greek style yogurt · ½ cup Granola (recipe above) · 3 tbsp Seville orange marmalade · a handful of de-shelled pistachios · 2 tbsp honey · a handful of pomegranate seeds
369 kcal · 7g protein · 53g carbs · 17g fatRecipe: Honest Cooking
LunchEasy Lentil Soup
3 shallots · 3 large carrots · 4 celery stalks · 2 cups lentils · 4 large red potatoes · 4 cups water · 1 tablespoon olive oil · 1/2 tablespoon salt · 1 tablespoon ground pepper
460 kcal · 22g protein · 90g carbs · 3g fatRecipe: Food52
DinnerCashew Noodles And Broccoli Recipe
1 large head organic broccoli, stemmed and cut into small florets · 3/4 pound enriched egg noodles* · 3 tablespoons prepared ginger soy vinaigrette*, divided · 1/4 cup roasted, unsalted cashews · 1 8-ounce package thai or teriyaki baked tofu, cut into 1-inch cubes
538 kcal · 24g protein · 78g carbs · 17g fatRecipe: Group Recipes
SnackFig and Walnut Biscotti Recipe
1 3/4 cups all purpose flour · 1 teaspoon baking powder · 1/4 teaspoon baking soda · 1/4 teaspoon nutmeg · 1/4 teaspoon cloves · 1 teaspoon cinnamon · 1/4 teaspoon salt · 10 tablespoons unsalted butter, at room temperature · 1/4 cup plus 1 teaspoon sugar · 1/3 cup packed dark brown sugar · 2 large eggs · 1 packed teaspoon grated orange zest · 1 teaspoon vanilla extract · 1 cup dried figs, stems removed and quartered · 1 cup walnuts, toasted and roughly chopped · 1 egg white, lightly beaten
152 kcal · 3g protein · 17g carbs · 9g fatRecipe: Serious Eats
Day total: 1519 kcal · 56g protein · 238g carbs · 46g fat
Day 2
BreakfastGranola and Greek Yogurt Parfaits
2 Cups old-fashioned oats · 1/2 Cup chopped walnuts · 1/2 Cup chopped or sliced almonds · 1/2 Cup shredded unsweetened coconut · 1/4 Cup wheat germ · 1 Teaspoon ground cinnamon · 1 Teaspoon ground nutmeg · 1/2 Teaspoon salt · 1/4 Cup light brown sugar · 1/4 Cup honey · 1 Teaspoon vanilla extract · 1/2 Cup raisins · 1/2 Cup dried blueberries · 16 Ounces Greek yogurt
365 kcal · 11g protein · 50g carbs · 16g fatRecipe: The Daily Meal
LunchVegan Lentil Soup Recipe
2 tablespoons olive oil · 1 medium onion, finely diced (about 1 cup) · 1 large carrot, peeled and finely diced (about 1 cup) · 2 stalks celery, finely diced (about 1 cup) · 2 medium cloves garlic, minced (about 2 teaspoons) · 1 pound dried brown lentils, picked over · 1 bay leaf · 2 quarts water or vegetable broth · Kosher salt · 1 tablespoon sherry vinegar or lemon juice (from 1 lemon) · 1/2 cup chopped parsley · Freshly ground black pepper
506 kcal · 30g protein · 83g carbs · 8g fatRecipe: Serious Eats
DinnerBaked Tofu and Veggie Stir-fry with Basmati Brown Rice
1 package Firm Or Extra Firm Tofu, 14-16 Ounce Package · 5 Tablespoons Soy Sauce (reduced Sodium) · 4 Tablespoons Brown Sugar · 1-½ Tablespoon Fresh Lemon Juice · 3 teaspoons Honey · ¾ cups Basmati Rice · 2 cups Steamed Broccoli Florets · 1 whole Medium Red Pepper · 1 whole Zucchini · 1 whole Yellow Squash · 1 Tablespoon Canola Oil
556 kcal · 28g protein · 85g carbs · 15g fatRecipe: tastykitchen.com
SnackHard-Boiled Egg & Almonds
1 hard-boiled egg · Pinch of salt · Pinch of ground pepper · 2 tablespoons unsalted dry-roasted almonds
166 kcal · 9g protein · 4g carbs · 13g fatRecipe: EatingWell
Day total: 1593 kcal · 78g protein · 222g carbs · 52g fat
Day 3
BreakfastRicotta & Yogurt Parfait
¾ cup nonfat vanilla Greek yogurt · ¼ cup part-skim ricotta · ½ teaspoon lemon zest · ¼ cup raspberries · 1 tablespoon slivered almonds · 1 teaspoon chia seeds
361 kcal · 26g protein · 18g carbs · 22g fatRecipe: EatingWell
LunchAmbrosianos wholesome lentil soup
1 pound dry lentils · 3 carrots (peeled and cut in rounds) · 1/2 cup chopped onions (white or yellow) · 2 garlic cloves · 1/2 cup grated Parmesan (optional) · 1 cup spinach (optional) · 1 Loaf of bread or croutons made from whole wheat toast (Optional)
511 kcal · 31g protein · 83g carbs · 7g fatRecipe: Food52
DinnerCitrus Ginger Tofu Salad with Buckwheat Soba Noodles
For the Tofu + Marinade: · 1/8 cup orange juice · 1/8 cup tamari · 1/8 cup toasted sesame oil · 1/8 cup extra virgin olive oil · 1 teaspoon finely grated ginger · 1 clove garlic · 2 teaspoons maple syrup · 1/4 teaspoon cayenne pepper · 1 package extra firm tofu · For the Salad: · 1 leftover marinade · 1 lime, zested · 1/2 lime, juiced · 1/8 cup orange juice · 3 tablespoons seasoned rice vinegar · 1 pinch Sea salt to taste · 1/2 package Eden Buckwheat Soba Noodles · 1 stalk broccoli, florets only · 1 large carrot, peeled and cut into matchsticks · 1 1/2 cups lacinato kale, de-ribbed and cut into ribbons · 1/2 cup green cabbage, shredded · 1/3 cup cilantro, chopped · 8 basil leaves, chopped · 1 tablespoon sesame seeds, toasted
471 kcal · 23g protein · 46g carbs · 24g fatRecipe: Food52
SnackProtein Power Snack
4 large eggs · 1 cup edamame in-the-pod
104 kcal · 10g protein · 3g carbs · 6g fatRecipe: EatingWell
Day total: 1447 kcal · 90g protein · 150g carbs · 59g fat
Day 4
BreakfastYogurt parfaits with crushed strawberries & amaretti
400g punnet strawberries, chopped · 4 tbsp caster sugar · 500g pot low-fat Greek yogurt · 12 small amaretti biscuits, crushed
355 kcal · 10g protein · 46g carbs · 15g fatRecipe: BBC Good Food
LunchCurried Lentil Soup
3 tablespoons olive oil, divided · 1 medium onion, chopped · 1 medium carrot, finely chopped · 2 large garlic cloves, chopped, divided · 2 tablespoons (or more) curry powder · 1 cup French green lentils · 4 1/4 cups (or more) water, divided · 1 15- to 16-ounce can chickpeas (garbanzo beans), drained, rinsed · 1 tablespoon fresh lemon juice · 2 tablespoons (1/4 stick) butter · 2 green onions, thinly sliced · 1 lemon, cut into 6 wedges
335 kcal · 14g protein · 43g carbs · 13g fatRecipe: Bon Appetit
DinnerHealthy Baked Tofu & Broccoli Bowl
Tofu Bowl Ingredients · 1 block of extra-firm tofu (cubed) · 1/4 cup garbanzo bean flour · 2 tablespoons olive oil · 1 teaspoon salt · 1 teaspoon pepper · 1 bunch broccoli florets (washed and cut) · 1 teaspoon sesame seeds · Sauce Ingredients · 2 teaspoons grated garlic · 1 teaspoon grated ginger · 6 tablespoons low sodium tamari (or low sodium soy sauce) · 3 tablespoons coconut sugar · 1 teaspoon sriracha · 2 tablespoons sesame oil · 1 1/2 tablespoons cornstarch · 2/3 cup warm water · 1/4 teaspoon black pepper
426 kcal · 27g protein · 34g carbs · 24g fatRecipe: Food52
SnackHard-Boiled Eggs with Chiles
1 thinly sliced serrano chile (seeds removed, if desired) · 1 thinly sliced Fresno chile (seeds removed, if desired) · 2 garlic cloves · 1 bay leaf · 1 cup distilled white vinegar · 1 tablespoon coriander seeds · 1 tablespoon sugar · 1 tablespoon kosher salt · 1 teaspoon black peppercorns · 6 large hard-boiled eggs · Mayonnaise · Toasted cumin seeds · Flaky sea salt (such as Maldon)
102 kcal · 7g protein · 5g carbs · 6g fatRecipe: Bon Appetit
Day total: 1218 kcal · 58g protein · 128g carbs · 58g fat
Day 5
BreakfastParfait with Maple Yogurt, Citrus and Pomegranate
2 cups ( 16 ounces ) thick, plain Greek or Icelandic-style yogurt · 1/4 cup ( 2 3/4 ounces ) maple syrup · 1/2 teaspoon ground cinnamon · 1/4 teaspoon ground ginger · 1/4 teaspoon ground cloves · Pinch salt · 5 navel oranges (about 7 1/2 ounces each) · 4 pink grapefruit (about 8 ounces each) · 1/2 cup (3 ounces) shelled pistachios, roughly chopped , plus more for garnish · 1/2 cup ( 3 ounces ) pomegranate seeds
395 kcal · 13g protein · 86g carbs · 14g fatRecipe: Simply Recipes
LunchSimple lentil soup
250 grams lentils (½ cup lentils) · 1 liter water (4 cups - 750ml / 3½ cups if you're using a pressure cooker) · 1 onion, chopped · 1 clove garlic, minced · 1 tomato, grated (or 2 tbsp canned chopped tomatoes) · 3 tablespoons olive oil · 1½ tablespoons vinegar (or more, to taste) · Salt & pepper · 1 bay leaf
330 kcal · 16g protein · 44g carbs · 11g fatRecipe: Food52
DinnerSesame Noodles with Baked Tofu
8 ounces buckwheat noodles · 3 tablespoons toasted (dark) sesame oil · 2 scallions, chopped · 1 tablespoon minced garlic · 2 teaspoons minced ginger · 1 teaspoon brown sugar · 2 tablespoons reduced-sodium soy sauce · 2 tablespoons hoisin sauce · 8 ounces cubed baked tofu · 2 cups small broccoli florets · 1 cup sliced yellow or orange bell pepper · 3 tablespoons toasted peanuts
412 kcal · 17g protein · 55g carbs · 17g fatRecipe: EatingWell
SnackMarbled Tea Eggs
6 large eggs · ¾ Cup low-sodium soy sauce · 2 Tablespoons black tea leaves · 5 whole cloves · 1 cinnamon stick · 2 star anise · 1 Teaspoon mixed peppercorns · 1 Teaspoon sugar · Zest of half an orange
102 kcal · 9g protein · 5g carbs · 5g fatRecipe: The Daily Meal
Day total: 1239 kcal · 55g protein · 190g carbs · 47g fat
Day 6
Breakfast5-Minute Honey Yogurt Quinoa Parfait recipes
½ cup plain Greek yogurt · ½ cup cooked quinoa · a few teaspoons honey (to taste) · ½ cup Cheerios + Ancient Grains cereal · ½ cup pomegranate arils or other fruit
347 kcal · 17g protein · 50g carbs · 10g fatRecipe: Pinch of Yum
LunchThrifty Lentil Soup
1 cup Split red Masoor lentils · 3-4 cups water · 2 tablespoons oil · 1 teaspoon cumin seeds · 2 large onions, grated · 1-2 cloves garlic minced finely · 1 tablespoon minced ginger root · 1/4 cup tomato paste · 1 pinch turmeric powder · 1/2 teaspoon of Garam masala (or your choice of spice blend curry powder, Harissa,berbere · Chopped cilantro or dill weed for garnish · 1/2 cup sour cream or plain whisked yogurt · 3-4 wedges of lime
302 kcal · 15g protein · 44g carbs · 9g fatRecipe: Food52
DinnerLentil & Roasted Vegetable Salad with Green Goddess Dressing
4 cups broccoli florets (about 8 ounces) · 2 cups trimmed and halved green beans (about 6 ounces) · 1 tablespoon extra-virgin olive oil · ½ teaspoon salt, divided · ½ teaspoon ground pepper, divided · 2 ½ cups water · ¾ cup French green lentils (see Tip) · ½ cup chopped fresh herbs, such as parsley, tarragon and chives · ⅓ cup mayonnaise · ¼ cup buttermilk · 1 tablespoon lemon juice · 1 ½ teaspoons white miso · 1 small clove garlic, quartered · 8 cups torn escarole or green leaf lettuce · 2 cups thinly sliced kale
386 kcal · 16g protein · 41g carbs · 20g fatRecipe: EatingWell
SnackCool Whip Easter Eggs
12 hard boiled eggs · 3 c. whipped topping
101 kcal · 6g protein · 2g carbs · 8g fatRecipe: Delish
Day total: 1136 kcal · 54g protein · 137g carbs · 47g fat
Day 7
BreakfastGreek Yogurt Parfait with Ginger Candied Pumpkin, Berries and Pumpkin Seed Pecan Granola
1/2 cup raw steel-cut oats · 1/4 cup pecans, toasted and chopped · 1/4 cup pumpkin seeds · 2 teaspoons black sesame seeds · 1 teaspoon vegetable oil · 1 teaspoon maple syrup · 1/2 cup plus 1 teaspoon brown sugar · Salt and cracked black pepper · 1 cup diced kabocha squash · 1/4 pound fresh ginger, chopped · 1/4 pound raspberries · 1/4 pint blackberries · 2 cups Greek yogurt · Zest of 2 limes
413 kcal · 17g protein · 50g carbs · 19g fatRecipe: Food Network
LunchCurried carrot & lentil soup
1 tsp Madras curry powder · 1 tsp ground coriander · ½ tsp ground cumin · 2 carrots, diced or grated · 1 leek, well washed and thinly sliced · 2 garlic cloves, chopped · 1 reduced-salt vegetable stock cube · 390g can green lentil · 3 tbsp chopped coriander · 2 tbsp 0% fat bio yogurt (optional)
295 kcal · 19g protein · 54g carbs · 2g fatRecipe: BBC Good Food
DinnerKorean Baked Tofu Rice Bowls
2 tbsp Gochujang · 2 tbsp Sesame Oil · 1 tsp Ginger grated · 2 cloves Garlic crushed · 2 tbsp Olive Oil · 100 ml Soy Sauce · 400 g Tofu · 1 head of Broccoli cut into florets · 200 g Portobello Mushrooms sliced · 600 g Cooked Rice · 4 Eggs boiled to your liking · 1 Avocado sliced · Sesame Seeds to serve
665 kcal · 29g protein · 67g carbs · 34g fatRecipe: thecookreport.co.uk
SnackChai Oatmeal Raisin Cookies Recipe
2 sticks unsalted butter, at room temperature · 1 cup dark brown sugar · 1/3 cup granulated white sugar · 2 large eggs · 1 teaspoon vanilla extract · 1 1/2 cups flour · 1 teaspoon baking soda · 1/2 teaspoon kosher salt · 1 teaspoon cardamom · 1 teaspoon cinnamon · 1/2 teaspoon ground ginger · 1 teaspoon ground cloves · 1/2 teaspoon nutmeg · 1/4 teaspoon ground black pepper · 3 1/2 cups old fashioned oats · 1 cup raisins · 1 chai teabag · 2 cups boiling water
99 kcal · 2g protein · 14g carbs · 4g fatRecipe: Serious Eats
Day total: 1472 kcal · 67g protein · 185g carbs · 59g fat
Grocery list
Produce- ½ cup dried cranberries
- ½ cup vegetable oil or melted butter
- 3 large carrots
- 4 large red potatoes
- 1 tablespoon ground pepper
- 1 large head organic broccoli, stemmed and cut into small florets
- 1/2 Cup dried blueberries
- 1 medium onion, finely diced (about 1 cup)
- 1 large carrot, peeled and finely diced (about 1 cup)
- 2 medium cloves garlic, minced (about 2 teaspoons)
- 2 quarts water or vegetable broth
- 1 tablespoon sherry vinegar or lemon juice (from 1 lemon)
- Freshly ground black pepper
- 1-½ Tablespoon Fresh Lemon Juice
- 2 cups Steamed Broccoli Florets
- 1 whole Medium Red Pepper
- 1 whole Zucchini
- Pinch of ground pepper
- ½ teaspoon lemon zest
- ¼ cup raspberries
- 3 carrots (peeled and cut in rounds)
- 1/2 cup chopped onions (white or yellow)
- 2 garlic cloves
- 1 cup spinach (optional)
- 1 clove garlic
Protein & dairy- 1 cup homemade Greek style yogurt
- 2 cups lentils
- 3/4 pound enriched egg noodles*
- 1 8-ounce package thai or teriyaki baked tofu, cut into 1-inch cubes
- 2 large eggs
- 1 egg white, lightly beaten
- 16 Ounces Greek yogurt
- 1 pound dried brown lentils, picked over
- 1 package Firm Or Extra Firm Tofu, 14-16 Ounce Package
- 1 hard-boiled egg
- ¾ cup nonfat vanilla Greek yogurt
- 1 pound dry lentils
- For the Tofu + Marinade:
- 1 package extra firm tofu
- 4 large eggs
- 500g pot low-fat Greek yogurt
- 1 cup French green lentils
- 1 15- to 16-ounce can chickpeas (garbanzo beans), drained, rinsed
- Tofu Bowl Ingredients
- 1 block of extra-firm tofu (cubed)
- 1/4 cup garbanzo bean flour
- 6 large hard-boiled eggs
- 2 cups ( 16 ounces ) thick, plain Greek or Icelandic-style yogurt
- 250 grams lentils (½ cup lentils)
- 8 ounces cubed baked tofu
Pantry- 5 cups rolled oats (please do not use instant oatmeal as the results does vary!)
- 1 cup dessicated coconut
- ½ cup nuts ( I usually include chopped almonds or walnuts)
- ½ cup clear runny honey
- ¾ cup brown sugar
- 1 tsp salt
- 2 tbsp honey
- a handful of pomegranate seeds
- 1 tablespoon olive oil
- 1/2 tablespoon salt
- 1/4 cup roasted, unsalted cashews
- 1 3/4 cups all purpose flour
- 1/4 teaspoon nutmeg
- 1/4 teaspoon salt
- 10 tablespoons unsalted butter, at room temperature
- 1/4 cup plus 1 teaspoon sugar
- 1/3 cup packed dark brown sugar
- 1 cup walnuts, toasted and roughly chopped
- 2 Cups old-fashioned oats
- 1/2 Cup chopped walnuts
- 1/2 Cup shredded unsweetened coconut
- 1 Teaspoon ground nutmeg
- 1/2 Teaspoon salt
- 1/4 Cup light brown sugar
- 1/4 Cup honey
Other- Chocolate Granola:
- ½ cup chocolate chips or broken chocolate pieces
- ½ cup raisins
- 3 tsbp orange peel
- 1 vanilla pod or 1 tsp vanilla extract
- For the parfait:
- ½ cup Granola (recipe above)
- 3 tbsp Seville orange marmalade
- a handful of de-shelled pistachios
- 3 shallots
- 4 celery stalks
- 4 cups water
- 3 tablespoons prepared ginger soy vinaigrette*, divided
- 1 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/4 teaspoon cloves
- 1 teaspoon cinnamon
- 1 packed teaspoon grated orange zest
- 1 teaspoon vanilla extract
- 1 cup dried figs, stems removed and quartered
- 1/2 Cup chopped or sliced almonds
- 1/4 Cup wheat germ
- 1 Teaspoon ground cinnamon
- 1/2 Cup raisins
- 2 stalks celery, finely diced (about 1 cup)
Frequently asked questions
Can I really hit 110g of protein per day on a vegetarian diet?
Absolutely. By combining high-protein plant foods like lentils, chickpeas, edamame, and tofu with dairy sources such as Greek yogurt, cottage cheese, and paneer, reaching 110g of protein daily is very achievable without any meat.
Will 1500 calories per day leave me feeling hungry?
The plan prioritises high-fibre, high-protein foods that digest slowly and keep you fuller for longer. Spreading intake across three meals and one snack helps stabilise energy levels and curb hunger throughout the day.
Can I swap meals between days?
Yes. Each meal is designed to sit within a similar calorie and protein range, so swapping a Monday breakfast for a Thursday breakfast, for example, will not significantly change your daily totals.
Is this meal plan suitable for vegans?
The plan as written includes eggs and dairy. Vegans can substitute Greek yogurt with high-protein coconut or soy yogurt, replace eggs with silken tofu or flaxseed alternatives, and use fortified plant-based milk to keep protein targets on track.
How much weight can I expect to lose following this plan?
Results vary based on individual metabolism, starting weight, and activity level. For most people a moderate calorie deficit of around 500 calories per day can support a loss of roughly 0.5 kg per week when combined with regular physical activity.
Reviewed by g1v.me Medical Team.
Educational information only — not medical advice. Talk to your healthcare provider before changing your diet.
