7-Day High-Protein Vegetarian Meal Plan With a Grocery List
A vegetarian weekly menu with protein estimates and a consolidated shopping list, built from everyday foods rather than protein shakes.
Vegetarian eating can be high in protein, but it takes a little planning. Removing meat from a recipe does not replace the protein it contained. This guide shows how to build vegetarian meals around real protein sources, with a seven-day plan and a grocery list.
Contents
- Which vegetarian foods are high in protein?
- How do you spread protein across the day?
- What does a 7-day plan look like?
- What is the grocery list?
- What should you watch out for?
- How do you get a plan for your own target?
Which vegetarian foods are high in protein?
This plan assumes you eat eggs and dairy. If you are vegan, swap them for tofu, tempeh and soy yogurt.
| Food | Typical portion | Approx. protein |
|---|---|---|
| Greek yogurt or skyr | 200 g | 18-22 g |
| Eggs | 3 eggs | 18 g |
| Cottage cheese | 150 g | 17-18 g |
| Tofu | 150 g | 12-20 g |
| Tempeh | 100 g | 18-20 g |
| Cooked lentils | 200 g | 17-18 g |
| Cooked chickpeas | 200 g | 15-18 g |
| Oats | 60 g dry | 7-8 g |
Values are approximate and depend on the brand. Check the label.
How do you spread protein across the day?
Aim for 25-40 g of protein at each main meal instead of leaving most of it for dinner. Add a protein source to snacks too. If your target is 120 g a day, three meals of 30 g plus a 30 g of snacks gets you there. To find your own number, see how to calculate your daily calories and macros.
What does a 7-day plan look like?
Target: about 2,000 kcal and 110-130 g protein per day.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Greek yogurt, oats, berries | Lentil and vegetable bowl with feta | Tofu stir-fry with rice |
| Tue | Scrambled eggs on toast | Lentil bowl (leftovers) | Chickpea and spinach curry with rice |
| Wed | Greek yogurt, oats, berries | Chickpea curry (leftovers) | Tempeh tacos with beans and salsa |
| Thu | Cottage cheese with fruit and nuts | Tofu and vegetable wrap | Pasta with tomato sauce and white beans |
| Fri | Scrambled eggs on toast | Pasta and bean salad | Egg and vegetable fried rice |
| Sat | Oat pancakes with yogurt | Fried rice (leftovers) | Shakshuka with bread |
| Sun | Oat pancakes with yogurt | Quinoa, roasted vegetables, halloumi | Prep day: cook lentils and grains |
Snacks: skyr, boiled eggs, edamame, a handful of nuts, hummus with carrots.
What is the grocery list?
| Aisle | Items |
|---|---|
| Protein | 2 blocks of tofu, 1 pack of tempeh, 18 eggs, 1 kg Greek yogurt or skyr, 300 g cottage cheese, feta, halloumi |
| Legumes and grains | Dry or tinned lentils, chickpeas and white beans, quinoa, rice, oats, pasta, bread, tortillas |
| Produce | Spinach, peppers, tomatoes, onions, garlic, carrots, broccoli, berries, bananas, lemon |
| Pantry | Tinned tomatoes, curry paste, soy sauce, salsa, olive oil, nuts, spices |
Check your pantry first and scale quantities to your appetite.
What should you watch out for?
- Iron and vitamin B12. Include legumes, leafy greens and eggs, and discuss supplements with a doctor or dietitian if you are unsure.
- Combine plant sources. Mixing grains and legumes across the day gives a varied amino acid intake.
- Do not rely only on cheese. It adds protein but also a lot of calories and saturated fat.
- Check processed products. Plant-based “meat” varies hugely in protein and salt.
This article is general information, not medical advice.
How do you get a plan for your own target?
Protein needs depend on your weight, goal and activity. Dietly takes your weight, height and goal, then builds a full week of meals with macros and a grocery list in under a minute.
Build my plan or visit the Dietly homepage. For planning tactics, see our guide to weekly meal planning.