Meal plan
This vegetarian plan uses eggs, dairy, soy foods, lentils, edamame, and optional protein powder to make high protein practical without meat or fish.
Protein target
120-145g per day
Calories
1,750-2,100 kcal per day
Best for
Lacto-ovo vegetarians, meat-free meal prep, and people who want high protein without chicken or fish.
| Day | Protein | Calories | Highest protein meal |
|---|---|---|---|
| Day 1 | 141g | ~1700 | Breakfast: 43g |
| Day 2 | 136g | ~1750 | Dinner: 40g |
| Day 3 | 140g | ~1740 | Dinner: 42g |
| Day 4 | 143g | ~1880 | Dinner: 44g |
| Day 5 | 143g | ~1690 | Lunch: 38g |
| Day 6 | 141g | ~1790 | Breakfast: 42g |
| Day 7 | 141g | ~1750 | Dinner: 42g |
Greek yogurt whey bowl
Lentil tofu salad with tahini lemon sauce
Cottage cheese and berries
Tofu edamame curry with rice
Cottage cheese protein pancakes
Egg, cheese, and bean burrito bowl
Skyr with berries
Tempeh stir-fry with noodles
Tofu breakfast scramble with toast
Greek yogurt chickpea salad wrap
Whey shake with skim milk
Paneer and lentil curry
Protein overnight oats with Greek yogurt
Tofu edamame rice bowl
Two eggs and cottage cheese
Lentil pasta with cottage cheese sauce
Egg white omelette with feta and toast
Tempeh salad bowl
Greek yogurt and protein powder
Black bean tofu chili
Skyr, oats, whey, and banana
Cottage cheese toast with eggs
Edamame and yogurt dip
Tofu curry with lentils
Cottage cheese pancakes
Lentil tofu salad
Protein shake
Egg fried rice with edamame and tofu