Vegetarian meal plan

Plant‑forward meals with complete proteins from eggs/dairy/legumes; generous fiber and practical recipes.

Day 1

Protein & fiber start

P 110 g
C 220 g
F 60 g

Balance complete proteins (eggs/dairy) with legumes and whole grains for steady energy.

  • Vegetables and fruit across meals
  • Whole grains or legumes at lunch/dinner
  • Olive oil for flavor and heart health
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Breakfast — veggie omelet
2–3 eggs with spinach & tomatoes; slice of whole‑grain toast.
Benefits: Complete protein; iron and folate from greens; carbs for energy. Vitamins: A, K, B12, folate.
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Lunch — quinoa chickpea bowl
Quinoa, chickpeas, cucumber, cherry tomatoes, feta; olive oil & lemon.
Benefits: Plant protein with all‑round fiber; healthy fats and minerals. Vitamins: Folate, B‑complex, K, C, calcium.
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Dinner — paneer & veg skillet
Paneer (or tofu), peppers, onion; basmati or brown rice; yogurt raita.
Benefits: Calcium‑rich protein; veg antioxidants; rice for steady energy. Vitamins: B12 (paneer), calcium, C, A.
~1900 kcal
Day 2

Legumes & greens

P 105 g
C 230 g
F 58 g

High‑fiber day centered on beans and leafy greens; dairy adds calcium and protein.

  • ≥ 600 g vegetables/fruit across the day
  • Legumes for iron and steady energy
  • Olive oil and nuts for healthy fats
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Breakfast — skyr & fruit
Skyr or Greek yogurt; apple; almonds.
Benefits: Probiotics and calcium; fiber and polyphenols from fruit; vitamin E from nuts. Vitamins: B12, calcium, C, E.
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Lunch — lentil salad
Cooked lentils, arugula, feta, olives; olive oil & lemon.
Benefits: Fiber and iron; healthy fats; nitrates from greens for circulation. Vitamins: Folate, K, C, calcium.
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Dinner — mushroom stroganoff
Mushrooms in light cream sauce; whole‑grain pasta or buckwheat.
Benefits: Ergothioneine antioxidants; whole grains for fiber and B‑vitamins. Vitamins: B‑complex, D (mushrooms), selenium.
~1900 kcal
Day 3

Simple & satisfying

P 108 g
C 225 g
F 60 g

Keep variety with easy swaps and quick, family‑friendly recipes.

  • Herbs & lemon for flavor
  • Moderate portions, veg fill the plate
  • Nuts/seeds as snacks
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Breakfast — protein oatmeal
Oats with milk/skyr; berries; walnuts.
Benefits: Beta‑glucan fiber supports cholesterol; protein for satiety; omega‑3 ALA. Vitamins: B‑complex, calcium, E.
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Lunch — halloumi salad
Halloumi, mixed greens, cucumbers, tomatoes; olive oil & herbs.
Benefits: Protein and calcium; polyphenols from olive oil; fiber from vegetables. Vitamins: K, C, calcium.
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Dinner — tofu stir‑fry
Tofu, broccoli, peppers; tamari‑garlic sauce; small portion of rice.
Benefits: Plant protein and isoflavones; cruciferous compounds; balanced carbs. Vitamins: C, K, B‑complex.
~1900 kcal

Vegetarian meal plan — personalized for you

Your personalized Vegetarian plan. Weekly updates with no repeats and a short grocery list.

  • Calories and P/C/F computed from your inputs.
  • Vegetarian‑aware menus with allergies and dislikes respected.
  • Weekly update with no repeats and a short grocery list.
  • Simple recipes with clear portions and macros.
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