Vegetarian Weekly Meal Plan: 7 Days with 1800 kcal and +80g Protein
Complete 7-day vegetarian plan without meat or fish. Nutritious, varied and delicious with shopping list included.
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About this plan
This 7-day vegetarian meal plan provides approximately 1800 kcal/day with 80g+ of protein — without meat or fish. It's nutritionally complete and includes a shopping list.
Monday
- Breakfast: Oats + soy milk + banana + chia seeds (380 kcal, 18g protein)
- Lunch: Lentil soup + whole grain bread + mixed salad (450 kcal, 22g protein)
- Snack: Greek yogurt + walnuts + honey (200 kcal, 12g protein)
- Dinner: Tofu scramble with vegetables + brown rice (420 kcal, 24g protein)
Tuesday
- Breakfast: Whole grain toast × 2 + 2 fried eggs + orange juice (380 kcal, 20g protein)
- Lunch: Chickpea and vegetable curry + basmati rice (500 kcal, 18g protein)
- Snack: Hummus + carrot and cucumber sticks (180 kcal, 7g protein)
- Dinner: Spinach and ricotta frittata (3 eggs) + side salad (350 kcal, 26g protein)
Key vegetarian protein sources
| Food | Protein/100g | Notes |
|---|---|---|
| Tofu (firm) | 8g | Absorbs flavors well |
| Tempeh | 19g | Fermented, higher protein, better digestion |
| Greek yogurt | 9g | Also provides calcium and probiotics |
| Eggs | 13g | Complete protein, most versatile |
| Lentils | 9g | + 8g fiber, iron, folate |
| Chickpeas | 9g | Prebiotic, versatile |
| Quinoa | 4g | Complete protein (all amino acids) |
Weekly shopping list
- Proteins: firm tofu (400g), eggs (×12), Greek yogurt (500g), lentils (300g dry), chickpeas (400g canned)
- Grains: oats (500g), brown rice (500g), whole grain bread, quinoa (200g)
- Vegetables: spinach, broccoli, zucchini, tomatoes, peppers, kale
- Dairy: ricotta (200g), mozzarella (150g), parmesan (50g)
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Preguntas Frecuentes
For most adults (sedentary to moderately active), yes. Athletes may need 100–130g and should add more tofu, tempeh, Greek yogurt, or protein powder.
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