Vegetarian meal plan, eggs, dairy and beans.
A vegetarian diet leaves out meat and fish but keeps eggs and dairy. Here is a week of meals at about 1,700 calories a day, built on beans, lentils, tofu, vegetables and whole grains. Alma can fit it to your goal.
Built from NHS and Dietary Guidelines advice.
The rules
Three habits for a balanced week
Iron with a little vitamin C
Beans or lentils with peppers, tomatoes or citrus.
Eggs and dairy for protein
Eggs at breakfast, yogurt for a snack, cheese in moderation.
Beans, lentils and tofu at the base
They carry protein and fiber in the same bite.
Sample week
Seven days of vegetarian meals
About 1,600 to 1,800 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastFeta and tomato scramble2 eggs, 1 oz feta, 1 cup tomatoes, 1 tsp olive oil, 1 slice sourdough
LunchLentil and roasted pepper salad1 cup cooked lentils, roasted red peppers, 1 tbsp olive oil, 1 oz goat cheese
SnackYogurt with strawberries and almonds¾ cup Greek yogurt, 1 cup strawberries, ½ oz almonds
DinnerSpinach and ricotta lasagna1 cup cooked whole-wheat pasta, ½ cup ricotta, 2 cups spinach, 1 oz mozzarella, 1 cup marinara
About 1,750 kcal99 g protein35 g fiber
Day 2Tuesday
- BreakfastPeanut butter overnight oats½ cup rolled oats, 1 cup milk, 1 tbsp peanut butter, 1 banana
- LunchCaprese toast with white beans1 slice sourdough, 1½ oz mozzarella, tomato, basil, ½ cup white beans, 2 tsp olive oil
- SnackCarrot sticks with tzatziki1 cup carrots, ½ cup tzatziki
- DinnerTofu and vegetable stir-fry with noodles5 oz tofu, 2 cups mixed vegetables, 1 cup cooked soba, 1 tbsp sesame oil
About 1,710 kcal81 g protein30 g fiber
Day 3Wednesday
- BreakfastCottage cheese pancakes with berries2 small pancakes made with ½ cup cottage cheese, 1 egg and 3 tbsp flour, ½ cup blueberries
- LunchChickpea and feta stuffed sweet potato1 large sweet potato, ¾ cup chickpeas, 1 oz feta, 1 cup spinach, 1 tbsp olive oil
- SnackApple with walnuts1 apple, ½ oz walnuts
- DinnerMushroom and lentil bolognese with pasta¾ cup cooked whole-wheat pasta, ¾ cup cooked lentils, 1 cup mushrooms, ¾ cup marinara, ½ oz Parmesan, 2 tsp olive oil
About 1,640 kcal73 g protein42 g fiber
Day 4Thursday
- BreakfastGreek yogurt with granola and kiwi½ cup granola, ½ cup Greek yogurt, 1 kiwi
- LunchEgg salad sandwich with spinach2 eggs, 1 tbsp mayonnaise, 2 slices sourdough, 1 cup spinach, 1 orange
- SnackHummus with peppers and almond butter¼ cup hummus, 1 cup bell pepper strips, 1 tbsp almond butter
- DinnerBaked eggplant parmesan with quinoa1 cup eggplant, 1 cup marinara, 1 oz mozzarella, 1 oz Parmesan, ¾ cup cooked quinoa, 2 tsp olive oil
About 1,730 kcal74 g protein28 g fiber
Day 5Friday
- BreakfastAvocado toast with feta and egg1 slice sourdough, ½ avocado, 1 oz feta, 1 egg
- LunchQuinoa and chickpea bowl¾ cup cooked quinoa, ¾ cup chickpeas, cucumber, tomato, 2 tsp olive oil, 1 oz feta
- SnackPear with peanut butter1 pear, 1 tbsp peanut butter
- DinnerTofu katsu with rice and broccoli5 oz tofu coated in panko, ¾ cup cooked white rice, 2 cups broccoli, 1 tbsp canola oil
About 1,750 kcal75 g protein33 g fiber
Day 6Saturday
- BreakfastBaked eggs with spinach and feta2 eggs, 2 cups spinach, 1 oz feta, 1 slice sourdough, 1 tsp olive oil
- LunchBeet and goat cheese salad with lentils1 cup cooked beets, 1 oz goat cheese, 1 tbsp walnuts, 1 cup cooked lentils, 1 tbsp olive oil
- SnackBerry yogurt smoothie1 cup milk, ½ cup Greek yogurt, 1 cup berries, 1 tbsp honey
- DinnerMushroom quiche with roast potatoes1 slice mushroom quiche (⅛ of a 9-inch quiche), 1 cup roasted potatoes, 1 cup green beans
About 1,640 kcal84 g protein34 g fiber
Day 7Sunday
- BreakfastWhole-wheat waffles with yogurt2 small whole-wheat waffles, ½ cup Greek yogurt, 1 banana
- LunchBean burger with sweet potato wedges1 bean burger, 1 whole-wheat bun, lettuce, tomato, 1 cup sweet potato wedges
- SnackDark chocolate and almonds1 oz dark chocolate, ½ oz almonds
- DinnerPaneer and pea curry with basmati rice3 oz paneer, ¾ cup peas, ¾ cup tomato sauce, ¾ cup cooked basmati rice, 1 tsp olive oil
About 1,690 kcal67 g protein32 g fiber
Shopping list
What to buy
Most days
Eggs and dairyEggs, Greek yogurt, milk, feta, mozzarella, ricotta, paneeregggreek yogurtcottage cheese
Now and then
Frozen spinach, peas and berries cut cost. Parmesan is usually made with animal rennet; look for a vegetarian label.
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
What do vegetarians eat?
Vegetables, fruit, whole grains, beans, lentils, tofu, nuts and seeds, plus eggs and dairy. A vegetarian diet leaves out meat, poultry and fish. Some vegetarians also skip eggs, so check the plan against what you eat.
How do you get enough protein as a vegetarian?
Eggs, Greek yogurt, cottage cheese, lentils, chickpeas, tofu and cheese all carry protein. A cup of cooked lentils has about 18 g and one large egg about 6 g, per USDA FoodData Central.
Can a vegetarian diet be low in iron?
It can be. The NHS says vegetarians are more likely to have lower iron stores than people who eat meat, because plant iron is absorbed less easily. Pair beans, lentils and spinach with vitamin C from peppers, tomatoes or citrus. A cup of cooked lentils has about 6.6 mg of iron, per USDA FoodData Central.
Is a vegetarian diet healthy?
The NHS says that for vegetarians who eat dairy and eggs, a healthy diet is the same as for anyone else, without meat or fish. It also says to plan for iron and vitamin B12. Eggs and dairy supply B12, which is found naturally in animal foods.
How many calories is this meal plan?
About 1,600 to 1,800 calories a day, with 65 to 100 g of protein and 28 to 42 g of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
How does Alma help with a vegetarian plan?
Set your diet to vegetarian in the plan quiz and Alma builds a week around your goal and the foods you like. Log a meal by photo, voice or text in about 10 seconds, and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index.
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
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.