Free meal plan
Vegetarian meal plan for weight loss
A week of meat-free meals built to keep protein high, using eggs, dairy, tofu, beans and lentils. About 1,600 calories a day.
Daily average
1,600kcal
Calories
109g
Protein
178g
Carbs
47g
Fat
Who this plan is for
For vegetarians who eat eggs and dairy. If you’re vegan, swap dairy for soy yogurt and use tofu or tempeh instead of eggs. Not sure what you need? The calorie deficit calculator will tell you.
Your 7-day menu
Day 1 · 1,600 calories · 112 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Greek yogurt berry bowl | 1 cup nonfat Greek yogurt, ½ cup berries, 2 tbsp granola | 293 | 26 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 481 | 29 g |
| Snack Protein shake + apple | 1 scoop whey in water, 1 apple | 209 | 26 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 617 | 31 g |
Day 2 · 1,600 calories · 109 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Veggie egg scramble + toast | 1 cup egg whites, 1 whole egg, spinach, 1 slice whole-grain toast | 320 | 34 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 491 | 30 g |
| Snack Hard-boiled eggs + cucumber | 2 hard-boiled eggs, 1 cucumber | 160 | 13 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 629 | 32 g |
Day 3 · 1,600 calories · 107 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Protein oats | ½ cup oats, 1 scoop whey, ½ banana, cinnamon | 385 | 32 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 466 | 28 g |
| Snack Greek yogurt cup | 1 single-serve nonfat Greek yogurt, ½ cup berries | 152 | 17 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 597 | 30 g |
Day 4 · 1,600 calories · 115 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Cottage cheese + pineapple | 1 cup low-fat cottage cheese, 1 cup pineapple | 310 | 29 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 475 | 29 g |
| Snack Protein shake + apple | 1 scoop whey in water, 1 apple | 206 | 26 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 609 | 31 g |
Day 5 · 1,600 calories · 97 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Three-egg veggie omelet | 3 eggs, peppers, onion, 1 oz feta | 345 | 24 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 481 | 29 g |
| Snack Hard-boiled eggs + cucumber | 2 hard-boiled eggs, 1 cucumber | 157 | 13 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 617 | 31 g |
Day 6 · 1,600 calories · 107 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Greek yogurt berry bowl | 1 cup nonfat Greek yogurt, ½ cup berries, 2 tbsp granola | 303 | 27 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 497 | 30 g |
| Snack Greek yogurt cup | 1 single-serve nonfat Greek yogurt, ½ cup berries | 162 | 18 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 638 | 32 g |
Day 7 · 1,600 calories · 119 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Veggie egg scramble + toast | 1 cup egg whites, 1 whole egg, spinach, 1 slice whole-grain toast | 310 | 33 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 475 | 29 g |
| Snack Protein shake + apple | 1 scoop whey in water, 1 apple | 206 | 26 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 609 | 31 g |
Grocery list
Protein
- firm tofu
- whey in water
- egg whites
- whole egg
- hard-boiled eggs
- whey
- eggs
Dairy
- nonfat Greek yogurt
- chickpea curry (light coconut milk)
- Greek yogurt
- single-serve nonfat Greek yogurt
- low-fat cottage cheese
- feta
Produce
- berries
- mixed vegetables
- apple
- spinach
- cucumber
- banana
- pineapple
- peppers
- onion
Pantry
- granola
- brown rice
- rice
- whole-grain toast
- oats
- cinnamon
Tips to make it work
- Hit your protein first. Every meal here has a solid protein source. It keeps you full and protects muscle.
- Swap freely. Trade any meal for another of the same type. Calories are similar.
- Measure oils and sauces. A tablespoon of oil is about 120 calories, and that’s where most hidden calories come from.
- Prep twice a week. Cook proteins and grains on Sunday and Wednesday so meals take 5 minutes.
- Log what you eat. Even a quick log keeps you honest and shows what’s working.
Questions
Can you get enough protein as a vegetarian?
Yes. Greek yogurt, cottage cheese, eggs, tofu, tempeh, edamame, lentils and beans make it easy to get 100+ grams a day.
Is a vegetarian diet good for weight loss?
It can be. Plant-heavy meals are often high in fiber and volume, which helps you feel full. Calories and protein still matter most.
Can I change the calories?
Yes. Make portions about 15% bigger for roughly 1,850 calories, or about 15% smaller for around 1,350.
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This meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before starting a new diet, especially if you have a medical condition.