Meal planning
Vegetarian Meal Plan for Weight Loss: A 7-Day High Protein Menu
A vegetarian meal plan for weight loss works when every meal is built around a protein: Greek yogurt, eggs, cottage cheese, tofu, tempeh, lentils, beans, chickpeas or edamame. The 7-day plan below averages about 1,600 kcal and 103 g of protein a day, with calories and protein for every meal, and borrows from Mediterranean, Mexican, East Asian, Italian, American and Indian cooking. Vegan swaps and a grocery list follow, so you can adjust it to your own target.
Is 1,600 calories right for you?
This plan uses 1,600 calories because it is a common, moderate weight-loss target, not because it is right for everyone. The estimated calorie needs published with the Dietary Guidelines for Americans put many sedentary women at about 1,600 to 2,000 calories a day to maintain weight, and many sedentary men at about 2,000 to 2,400. For a lot of women, 1,600 is a gentle deficit of a few hundred calories. For most men and for very active people it is too low, and an 1,800 calorie meal plan or more is a better fit.
Work out your own number with our guide to how many calories you should eat a day. Then use the plan as a template: the meals stay the same and only the portions change.
Good to know: this plan is an example for healthy adults, not a prescription. If you are pregnant or breastfeeding, have a medical condition, take medication that affects appetite or blood sugar, or have a history of disordered eating, talk to a doctor or registered dietitian before following any calorie target.
How to hit protein as a vegetarian
Protein matters more when you eat less. It is the most filling macronutrient and helps you keep muscle while you lose fat, which is why this plan aims for about 90 to 110 g a day. See how much protein you need a day to check your own range.
The challenge for vegetarians is rarely finding protein. It is finding protein that does not arrive with a lot of extra calories. A big bowl of pasta with tomato sauce, or rice and beans, can carry 15 g of protein for 500 calories. A few habits fix that:
- Lead with a concentrated protein at every meal. Greek yogurt, cottage cheese, tofu, tempeh, seitan and eggs give the most protein per calorie. Cheese and paneer are good protein too, but they are rich, so portions are measured.
- Let legumes do double duty. Lentils, beans and chickpeas add protein and fiber, so treat them as the protein and keep the rice, bread or pasta portion modest alongside.
- Add a protein "booster". A tzatziki or raita made with Greek yogurt, a glass of milk with breakfast, or a spoonful of textured soy (TVP) stirred into chili adds 8 to 15 g of protein for very few calories.
- Measure the oil. One teaspoon is about 40 calories. The plan uses about 1 to 2 teaspoons per dish, which is plenty for flavor.
These are the main protein foods the plan leans on, with typical values from USDA FoodData Central and product labels. For the full list with more foods, see our guide to vegetarian protein sources.
| Food and portion | ≈ kcal | ≈ protein |
|---|---|---|
| Greek yogurt, plain nonfat, 170 g (6 oz) | 100 | 17 g |
| Cottage cheese, 2%, 3/4 cup | 140 | 18 g |
| Firm tofu, 150 g (5.3 oz) | 180–220 | 23–25 g |
| Tempeh, 100 g (3.5 oz) | 190 | 20 g |
| Eggs, 2 large | 145 | 12.5 g |
| Edamame, shelled, 1 cup | 190 | 18 g |
| Lentils, cooked, 1/2 cup | 115 | 9 g |
| Black beans, kidney beans or chickpeas, cooked, 1/2 cup | 110–135 | 7–8 g |
| Textured soy protein (TVP), dry, 25 g (0.9 oz) | 85–90 | 12–13 g |
| Milk, skim, 1 cup (240 ml) | 85 | 8 g |
Seitan, made from wheat gluten, is another very high-protein option, though values vary a lot between brands, so go by the label. Paneer is about 18 g of protein per 100 g but also about 265 to 320 kcal, so it works best in measured portions.
How this vegetarian weight loss plan is built
- Lacto-ovo vegetarian. Dairy throughout and eggs in five meals. If you skip eggs, use the tofu options below or the swaps table.
- About 1,600 kcal a day. Breakfast about 365 to 400, lunch about 460 to 520, a snack of about 195 to 250 and dinner about 500 to 535. Days land between about 1,575 and 1,625.
- About 98 to 109 g of protein a day, averaging 103 g, which is roughly 26% of calories.
- A mix of cuisines. Greek salad and shakshuka, burrito bowls and tempeh tacos, a tofu stir-fry, lentil bolognese, chili, and a chana masala that covers dinner and the next day's lunch. Mix and match freely.
- Lots of fiber. Beans, lentils, whole grains, vegetables and fruit put most days well above the roughly 22 g that the Dietary Guidelines' 14 g per 1,000 calories works out to at 1,600. Our guide to foods that keep you full explains why that helps.
- Leftovers on purpose. The Day 1 chili is Day 2's lunch, and the Day 3 chana masala is Day 4's lunch.
All values are rounded estimates built from generic USDA FoodData Central entries for the portions listed. Recipes, brands and especially oil vary, so expect a day to land within about 5 to 10% of the figure shown. That is close enough; consistency matters more than precision.
The 7-day vegetarian meal plan
Each cell shows the meal with its approximate calories and grams of protein. Across the week the plan averages about 1,600 kcal and 103 g of protein a day.
| Day | Breakfast | Lunch | Snack | Dinner | Total |
|---|---|---|---|---|---|
| Day 1 | Greek yogurt, granola & berries ≈ 365 kcal · 24 g | Greek chickpea salad, tzatziki & pita ≈ 500 kcal · 32 g | Hummus, carrots & pita ≈ 195 kcal · 6 g | Bean chili with cheddar ≈ 520 kcal · 36 g | ≈ 1,580 kcal 98 g |
| Day 2 | Spinach & mushroom omelet on toast ≈ 365 kcal · 22 g | Bean chili with cheddar ≈ 520 kcal · 36 g | Greek yogurt, banana & berries ≈ 230 kcal · 19 g | Lentil bolognese pasta & salad ≈ 500 kcal · 25 g | ≈ 1,615 kcal 102 g |
| Day 3 | Berry overnight oats ≈ 400 kcal · 24 g | Tofu, veg & tzatziki wrap ≈ 460 kcal · 29 g | Cottage cheese & pineapple ≈ 210 kcal · 19 g | Chana masala, brown rice & raita ≈ 505 kcal · 30 g | ≈ 1,575 kcal 102 g |
| Day 4 | Cottage cheese toast, egg & berries ≈ 375 kcal · 27 g | Chana masala, brown rice & raita ≈ 505 kcal · 30 g | Greek yogurt, banana & berries ≈ 230 kcal · 19 g | Tempeh tacos with slaw ≈ 505 kcal · 33 g | ≈ 1,615 kcal 109 g |
| Day 5 | Tofu scramble on toast ≈ 365 kcal · 29 g | Black bean burrito bowl ≈ 495 kcal · 28 g | Cottage cheese & pineapple ≈ 210 kcal · 19 g | Chickpea shakshuka with feta & toast ≈ 535 kcal · 30 g | ≈ 1,605 kcal 106 g |
| Day 6 | Egg, bean & cheese breakfast burrito ≈ 400 kcal · 24 g | Edamame quinoa bowl ≈ 485 kcal · 29 g | Greek yogurt, banana & berries ≈ 230 kcal · 19 g | Tofu vegetable stir-fry with brown rice ≈ 510 kcal · 32 g | ≈ 1,625 kcal 104 g |
| Day 7 | Greek yogurt berry smoothie ≈ 375 kcal · 30 g | Lentil soup & cheese toast ≈ 460 kcal · 25 g | Edamame & an orange ≈ 250 kcal · 20 g | Pita pizza & chickpea side salad ≈ 520 kcal · 27 g | ≈ 1,605 kcal 102 g |
Drinks are not included apart from the milk in the oats and smoothie. Water, sparkling water, black coffee and plain tea are free. A milky coffee or tea with sugar can be 80 to 250 calories, so either count it or let it replace part of the snack.
Tip: any breakfast can swap for any other breakfast, and the same goes for lunches, snacks and dinners, because each slot sits in a similar calorie range. If you swap in a lower-protein snack, such as hummus and pita, pair it with a higher-protein meal that day.
What goes into each meal
Beans, lentils, rice and quinoa are cooked weights unless stated; oats, pasta and TVP are measured dry.
Breakfasts
- Greek yogurt bowl (≈ 365 kcal, 24 g): 200 g (7 oz) plain 2% Greek yogurt, 1/2 cup berries, 1/4 cup (30 g) granola and 1 tbsp chopped walnuts.
- Spinach and mushroom omelet (≈ 365 kcal, 22 g): 2 eggs with spinach and mushrooms, cooked in 1 tsp butter, with 2 slices whole-wheat toast. No eggs? Use the tofu scramble instead.
- Berry overnight oats (≈ 400 kcal, 24 g): 1/2 cup (40 g) rolled oats, 3/4 cup 2% milk, 100 g (3.5 oz) nonfat Greek yogurt, 1 tbsp chia seeds and 1/2 cup berries, soaked overnight.
- Cottage cheese toast (≈ 375 kcal, 27 g): 2 slices whole-wheat toast topped with 1/2 cup (113 g) 2% cottage cheese and sliced tomato, a boiled egg and 1/2 cup berries.
- Tofu scramble (≈ 365 kcal, 29 g): 150 g (5.3 oz) firm tofu crumbled and cooked in 1 tsp oil with turmeric, black pepper, spinach and tomatoes, with 1 slice whole-grain toast.
- Breakfast burrito (≈ 400 kcal, 24 g): 2 scrambled eggs, 1/4 cup black beans, 2 tbsp shredded cheddar and salsa in a medium (8-inch) whole-wheat tortilla.
- Greek yogurt berry smoothie (≈ 375 kcal, 30 g): 200 g (7 oz) plain 2% Greek yogurt, 1 cup skim milk, 1 banana and 1/2 cup frozen berries.
Lunches
- Greek chickpea salad (≈ 500 kcal, 32 g): 1/2 cup chickpeas, cucumber, tomato and red onion, 1 oz (28 g) feta, a boiled egg and 1 tsp olive oil with lemon and oregano, with 100 g (3.5 oz) 2% Greek yogurt made into tzatziki and a small (4-inch) whole-wheat pita.
- Bean chili with cheddar (≈ 520 kcal, 36 g): per portion, 1/2 cup kidney beans, 1/2 cup black beans and 25 g dry TVP simmered with canned tomatoes, onion, peppers, spices and 1 tsp oil, topped with 1 oz (28 g) shredded cheddar. Cook two portions on Day 1.
- Tofu, veg and tzatziki wrap (≈ 460 kcal, 29 g): 120 g (4.2 oz) firm tofu, sliced and pan-fried in 1 tsp oil with smoked paprika, in a large whole-wheat tortilla with lettuce, cucumber and onion and 2 tbsp Greek yogurt tzatziki.
- Black bean burrito bowl (≈ 495 kcal, 28 g): 1/2 cup brown rice, 1 cup black beans, 1 oz (28 g) shredded cheddar, salsa, lettuce and peppers, and 2 tbsp Greek yogurt in place of sour cream.
- Edamame quinoa bowl (≈ 485 kcal, 29 g): 3/4 cup quinoa, 1 cup shelled edamame, 1 cup roasted vegetables and 1 tbsp tahini whisked with lemon or a little soy sauce and ginger.
- Lentil soup and cheese toast (≈ 460 kcal, 25 g): about 1.5 cups soup from 50 g (1/4 cup) dry red lentils with carrot, celery, tomato and 1 tsp olive oil, plus 1 slice whole-grain toast with 1 oz (28 g) cheddar melted on top.
Dinners
- Lentil bolognese pasta (≈ 500 kcal, 25 g): 60 g (2 oz) dry whole-wheat pasta with 1/2 cup lentils simmered in 1/2 cup marinara and 1 tsp olive oil, 2 tbsp grated parmesan and a side salad.
- Chana masala with rice and raita (≈ 505 kcal, 30 g): 3/4 cup chickpeas in an onion, tomato, garlic, ginger and garam masala sauce made with 1 tsp oil, 1/2 cup brown rice and a cucumber raita of 150 g (5.3 oz) 2% Greek yogurt. Cook two portions on Day 3.
- Tempeh tacos (≈ 505 kcal, 33 g): 100 g (3.5 oz) tempeh crumbled and cooked in 1 tsp oil with taco spices, 1/4 cup black beans, 3 small corn tortillas, cabbage slaw with lime, salsa and 2 tbsp Greek yogurt.
- Chickpea shakshuka (≈ 535 kcal, 30 g): 2 eggs poached in 1 cup tomato and pepper sauce with 1/2 cup chickpeas and 1 tsp olive oil, topped with 1 oz (28 g) feta, with 1 slice whole-grain toast. No eggs? Crumble 100 g (3.5 oz) firm tofu into the sauce instead.
- Tofu stir-fry (≈ 510 kcal, 32 g): 150 g (5.3 oz) firm tofu and 2 cups mixed vegetables cooked in 2 tsp oil with soy sauce, garlic and ginger, over 1/2 cup brown rice.
- Pita pizza and chickpea salad (≈ 520 kcal, 27 g): a large whole-wheat pita spread with 1/4 cup marinara, topped with 2 oz (56 g) part-skim mozzarella and vegetables and baked, plus a side salad with 1/3 cup chickpeas and 1 tsp olive oil.
Snacks
2 tbsp hummus with 1 cup baby carrots and a small whole-wheat pita; 170 g (6 oz) nonfat Greek yogurt with a small banana and 1/2 cup berries; 3/4 cup 2% cottage cheese with cucumber and 1/2 cup pineapple; or 1 cup shelled edamame and an orange. Our high protein breakfast ideas also work as snacks if you want more variety.
Vegetarian grocery list
This covers the whole week for one person, rounded to typical pack sizes, so some staples will be left for next week.
| Section | What to buy |
|---|---|
| Dairy & eggs | Plain Greek yogurt about 3.5 lb (1.5 kg), 2% and nonfat; 2% cottage cheese, 16 oz (450 g); milk, 1 quart (1 L), skim or 2%; cheddar, 6 oz (170 g); feta, 4 oz (113 g); part-skim mozzarella, 2 oz (56 g); parmesan; butter; 1 dozen eggs |
| Tofu, tempeh & soy | 2 blocks firm tofu, 14 oz (400 g) each; 1 pack tempeh, 8 oz (227 g); frozen shelled edamame, 1 lb (450 g); textured soy protein (TVP), small bag |
| Beans & lentils | 2 cans black beans; 1 can kidney beans; 2 cans chickpeas; red lentils; brown or green lentils (or 1 can); small tub of hummus |
| Grains & bread | Rolled oats; granola; brown rice; quinoa; whole-wheat pasta; whole-wheat bread; 1 large and 1 medium whole-wheat tortilla; small corn tortillas; 1 large and 2 small whole-wheat pitas |
| Fruit | Mixed berries, 1 lb (450 g) frozen bag; 4 bananas (3 small); 1 orange; pineapple, fresh or canned in juice; lemons; limes |
| Vegetables | Spinach; mushrooms; 3 bell peppers; onions (1 red); tomatoes; cucumber; carrots and baby carrots; celery; lettuce and salad leaves; cabbage or coleslaw mix; mixed vegetables for roasting and stir-fry; garlic; ginger |
| Pantry | Olive oil; walnuts; chia seeds; tahini; marinara; 2 cans chopped tomatoes; salsa; soy sauce; vegetable stock; chili powder, cumin, smoked paprika, taco spice, garam masala, turmeric and oregano |
For a broader list of staples organized by aisle, see our healthy grocery list.
Vegan swaps
Most of the plan is easy to make vegan. The dairy is where many of the protein boosters sit, so swap it carefully and check labels, because plant yogurts and milks vary a lot.
| Instead of | Try | Notes |
|---|---|---|
| Greek yogurt, tzatziki, raita | Unsweetened soy yogurt or a high-protein plant yogurt | Many plant yogurts have only 2 to 5 g protein per serving; soy-based and "high protein" ones are usually higher |
| Milk | Unsweetened soy milk | About 7 to 8 g protein a cup, close to dairy; most oat, rice and almond milks have far less |
| Eggs | Tofu scramble, or tofu crumbled into shakshuka | 150 g firm tofu roughly matches the protein of 4 eggs |
| Cottage cheese snack | Edamame or roasted chickpeas | 1 cup edamame keeps the protein close |
| Cheddar, feta, mozzarella | Extra beans, tofu or a sprinkle of nutritional yeast | Most vegan cheeses are low in protein, so add protein elsewhere in that meal |
| Butter | Olive oil | About the same calories per teaspoon |
Expect a vegan version to land a little lower in protein, often around 80 to 90 g, unless you lean harder on tofu, tempeh, seitan, TVP, edamame and soy milk. A fully vegan diet also needs a reliable source of vitamin B12, such as a supplement or fortified foods, according to the NIH Office of Dietary Supplements. Calcium, iodine, iron and omega-3 are worth checking with a dietitian too.
Adjusting the plan to your target
Keep the protein foods and move the carbs and fats. Each of these changes is roughly 40 to 110 calories:
- One teaspoon of oil or butter (about 40).
- 1/2 cup cooked rice or quinoa (about 100 to 110), or one slice of whole-grain bread (about 80).
- A piece of fruit (about 60 to 105) or 1/2 oz (14 g) of nuts (about 80).
- An extra 170 g of nonfat Greek yogurt (about 100 calories and 17 g protein), the easiest way to push protein up.
For about 1,800 calories, add 1/2 cup rice or a slice of toast at lunch and a piece of fruit with a few nuts. For about 1,400, keep the protein foods, drop the rice or toast from one meal and the fruit from the snack, and skip the granola. We would not suggest going below that without guidance; our 1,500 calorie meal plan shows how a lower day still fits in enough protein.
If you would rather not do the arithmetic, Thymi's Menu board can plan a week like this for you. It plans real dishes for your country and the cuisines you choose, sizes portions to your calorie and protein targets, and checks your diet ingredient by ingredient, so a vegetarian plan stays vegetarian.
Give any target two to three weeks and judge the trend in your weight, not single weigh-ins. If nothing has moved and you have logged honestly, take off 100 to 200 calories a day. If you are always hungry or tired, add some back.
Frequently asked questions
Can you lose weight on a vegetarian diet?
Yes. Weight loss comes from eating fewer calories than you burn, and a vegetarian diet can do that as well as any other. Building meals around protein, beans, vegetables and whole grains helps, because those foods are filling for their calories. Watch the portions of cheese, oil, nuts and refined carbs, which add up quickly.
How much protein do vegetarians need to lose weight?
Many adults losing weight do well with roughly 1.2 to 1.6 g of protein per kg of body weight, which for many people is about 80 to 120 g a day. This plan averages about 103 g a day on 1,600 calories, from Greek yogurt, eggs, cottage cheese, tofu, tempeh, beans, lentils and edamame.
What is the best vegetarian protein for weight loss?
The foods with the most protein per calorie are nonfat Greek yogurt, cottage cheese, tofu, tempeh, seitan, textured soy protein and egg whites. Lentils, beans and chickpeas have less protein per calorie but add fiber, which also helps you feel full. Most vegetarians get the best results by mixing both.
Is 1,600 calories a day right for a vegetarian weight loss plan?
It suits many women as a moderate deficit, but most men and very active people need more, often 1,800 to 2,200 calories or higher. Estimate your maintenance calories first, then aim for a deficit of about 300 to 500 calories and scale this plan's portions to match.
Can I make this vegetarian meal plan vegan?
Yes. Swap Greek yogurt and milk for unsweetened soy yogurt and soy milk, eggs for tofu scramble, and cheese for extra beans or tofu. Expect protein to drop a little unless you add more tofu, tempeh, seitan or edamame, and make sure you have a reliable source of vitamin B12.
This article is general information for healthy adults, not medical or nutritional advice. Talk to a doctor or registered dietitian before changing how you eat, especially if you are pregnant or breastfeeding, have or have had an eating disorder, have a medical condition, or take medication.