High protein vegetarian plan, no meat needed.
Eggs, dairy, tofu, tempeh, lentils and edamame carry the protein here. This week runs about 1,850 to 2,100 calories a day with 100 to 125 grams of protein. Alma can fit it to your goal.
Built from Dietary Guidelines and ISSN advice.
The rules
Three habits do most of the work
Build each meal on a protein
Eggs, dairy, tofu, tempeh, lentils or edamame, at every meal.
Mix your plant proteins
Beans, grains and nuts together cover the amino acids you need.
Watch iron and B12
Eggs and dairy bring B12. Pair beans with vitamin C for iron.
Sample week
Seven days of vegetarian meals
About 1,850 to 2,100 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastCottage cheese bowl with kiwi1 cup low-fat cottage cheese, 2 kiwis, 1 oz almonds, 1 tsp honey
LunchEgg salad on sourdough3 hard-boiled eggs with 1 tbsp mayonnaise, lettuce and tomato, 2 slices sourdough, 1 apple
SnackEdamame with lemon and salt1½ cups shelled edamame
DinnerTofu and broccoli stir-fry6 oz firm tofu, 2 cups broccoli, 1 cup cooked brown rice, 1 tbsp sesame oil, ginger and soy sauce
About 2,040 kcal124 g protein189 g carbs
Day 2Tuesday
- BreakfastGreek yogurt with granola and raspberries1 cup Greek yogurt, ⅓ cup granola, ½ cup raspberries, 1 tbsp pumpkin seeds
- LunchLentil and feta salad⅔ cup cooked lentils, spinach, cherry tomatoes, 1 oz feta, 1 tbsp olive oil, 1 whole-wheat pita
- SnackChocolate milk and almonds1½ cups 2% milk with 1 tsp cocoa, 1 oz almonds
- DinnerTempeh tacos5 oz tempeh crumbled with spices, 3 corn tortillas, ½ cup black beans, cabbage slaw, 2 tbsp Greek yogurt
About 1,850 kcal118 g protein186 g carbs
Day 3Wednesday
- BreakfastSpinach and feta scramble2 eggs, 2 cups spinach, 1 oz feta, 1 tsp olive oil, 1 slice whole-wheat toast
- LunchChickpea and quinoa bowl¾ cup chickpeas, ¾ cup cooked quinoa, cucumber, tomato, 2 tbsp tahini dressing
- SnackCottage cheese with pear and walnuts1 cup cottage cheese, 1 pear, 1 tbsp walnuts
- DinnerBaked feta and chickpea traybake3 oz feta, ¾ cup chickpeas, roasted peppers and zucchini, ¾ cup cooked couscous, 1 tbsp olive oil
About 1,980 kcal102 g protein200 g carbs
Day 4Thursday
- BreakfastPeanut butter and banana overnight oats6 tbsp dry oats, ¾ cup milk, 2 tbsp peanut butter, 1 banana, 2 tsp chia seeds
- LunchSoy and sesame rice bowl5 oz baked tofu, ⅓ cup edamame, 1 cup cooked brown rice, carrots, cucumber, soy dressing
- SnackGreek yogurt with strawberries1 cup Greek yogurt, 1 cup strawberries, 1 tbsp honey
- DinnerLentil ragu with whole-wheat pasta⅔ cup cooked lentils in tomato sauce, 1½ cups cooked whole-wheat pasta, 2 tbsp grated vegetarian hard cheese, 1 tbsp olive oil
About 2,110 kcal115 g protein253 g carbs
Day 5Friday
- BreakfastRicotta toast with strawberries2 slices whole-grain toast, ⅔ cup part-skim ricotta, 1 cup strawberries, 1 tbsp honey
- LunchFalafel pita with hummus3 baked falafel, 1 whole-wheat pita, ¼ cup hummus, cucumber and tomato salad, 1 tsp olive oil
- SnackSoy milk smoothie1½ cups soy milk, 1 scoop pea protein, 1 banana, 1 tbsp peanut butter
- DinnerEgg and vegetable fried rice3 eggs, 1½ cups cooked brown rice, 1 cup peas and carrots, 2 tsp sesame oil, soy sauce
About 2,120 kcal117 g protein245 g carbs
Day 6Saturday
- BreakfastTofu scramble on toast6 oz firm tofu scrambled with turmeric and peppers, 2 slices whole-wheat toast, ½ avocado
- LunchGreek salad with chickpeas⅔ cup chickpeas, cucumber, tomato, 1 oz feta, olives, 2 tbsp olive oil, 1 whole-wheat pita
- SnackCottage cheese with blueberries1 cup cottage cheese, 1 cup blueberries, 1 tbsp flax seeds
- DinnerTempeh and sweet potato bowl4 oz tempeh, 1 medium roasted sweet potato, 1½ cups kale, 4 tsp tahini
About 2,090 kcal117 g protein183 g carbs
Day 7Sunday
- BreakfastVegetarian sausage and eggs2 vegetarian sausages, 2 eggs, 1 slice whole-wheat toast, 1 orange
- LunchQuinoa and white bean salad¾ cup cooked quinoa, ⅔ cup white beans, roasted vegetables, 1 oz goat cheese, 1 tbsp olive oil
- SnackGreek yogurt with honey and walnuts1 cup Greek yogurt, 1 tsp honey, ½ oz walnuts
- DinnerMushroom and lentil shepherd's pie1 cup lentils with mushrooms and carrots, mashed potato top with 1 tbsp butter, 1½ cups broccoli
About 1,910 kcal113 g protein228 g carbs
Shopping list
What to buy
Most days
Now and then
Tofu and tempeh keep for about five days in the fridge once opened. Freeze half if you cook for one.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How do you get 100 grams of protein without meat?
Eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame and lentils do most of it. A cup of cottage cheese has about 25 grams and a cup of cooked lentils about 18. Three protein anchors a day gets you most of the way.
How many calories is this meal plan?
About 1,850 to 2,100 calories a day, with 100 to 125 grams of protein and 185 to 255 grams of carbs. Portions vary by day. Scale them to your appetite and training.
Do vegetarians need to combine proteins at every meal?
No. Eating a mix of beans, grains, nuts, seeds and dairy across the day gives you the essential amino acids, so you do not need to match them meal by meal. Rice and beans in one bowl is still a good meal, just not a requirement.
Which nutrients should vegetarians watch?
Iron and vitamin B12 are the usual ones. The NIH Office of Dietary Supplements says vegetarians need about 1.8 times as much iron as meat eaters, because plant iron is absorbed less well. Eggs and dairy bring B12. Vitamin C from peppers or citrus helps iron absorption.
Can I build muscle on a vegetarian diet?
Yes. For people who exercise, the ISSN position stand gives 1.4 to 2.0 grams of protein per kilogram of body weight a day. Soy foods, dairy and eggs are the strongest sources in this plan.
Is this plan vegan?
No. It uses eggs and dairy. For a fully plant-based week, see the high protein vegan meal plan, which builds the same protein numbers from tofu, tempeh, seitan, soy milk and legumes.
How does Alma help with a vegetarian plan?
Log a meal by photo, voice or text in about 10 seconds. Alma shows protein for the day and gives every meal an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, so you can see where plants and protein both land.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- NIH Office of Dietary Supplements: Vitamin B12 fact sheet
- Jäger R, et al. ISSN position stand: protein and exercise. J Int Soc Sports Nutr, 2017
- Harvard T.H. Chan School of Public Health: Protein
- Dietary Guidelines for Americans, 2025-2030
- NIH Office of Dietary Supplements: Iron fact sheet
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.