7-Day Vegetarian Meal Plan
This 7-day vegetarian plan proves that meat-free eating can be varied, filling and high in protein. It draws on eggs, dairy, legumes, tofu and wholegrains to keep protein and fibre high throughout the week. Each day includes a breakfast, lunch, dinner and snack, all linking to our full recipes, with several days that are fully plant-based too.
Average per day across the week (Meat-free, balanced)
Monday
1820 kcal · 86g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Mediterranean Chickpea Salad 310 kcal
- Dinner Tofu & Vegetable Buddha Bowl 480 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras 1 banana, a handful of walnuts (25g), a glass of milk (250ml), 1 apple 490 kcal
Tuesday
1802 kcal · 102g protein- Breakfast Vegetable Omelette 290 kcal
- Lunch Quinoa & Black Bean Bowl 450 kcal
- Dinner Chickpea & Spinach Curry 290 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 2 slices wholegrain toast, 1 orange, a handful of almonds (25g), a glass of milk (250ml) 492 kcal
Wednesday
1645 kcal · 70g protein- Breakfast Chia Pudding with Berries 320 kcal
- Lunch Hearty Lentil & Vegetable Soup 250 kcal
- Dinner Sweet Potato & Lentil Curry 350 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras 30g cheese, 1 apple, a handful of walnuts (25g), a glass of milk (250ml) 505 kcal
Thursday
1797 kcal · 106g protein- Breakfast Avocado & Egg Toast 380 kcal
- Lunch Mediterranean Chickpea Salad 310 kcal
- Dinner Tofu & Vegetable Buddha Bowl 480 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 banana, a small pot of Greek yogurt (150g), 2 tbsp pumpkin seeds, 1 orange 347 kcal
Friday
1730 kcal · 95g protein- Breakfast Banana Protein Pancakes 360 kcal
- Lunch Quinoa & Black Bean Bowl 450 kcal
- Dinner Chickpea & Spinach Curry 290 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras a small pot of Greek yogurt (150g), a handful of berries, a handful of almonds (25g), a glass of milk (250ml) 410 kcal
Saturday
1700 kcal · 109g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Hearty Lentil & Vegetable Soup 250 kcal
- Dinner Sweet Potato & Lentil Curry 350 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 2 slices wholegrain toast, 30g cheese, 1 apple, a glass of milk (250ml) 500 kcal
Sunday
1757 kcal · 81g protein- Breakfast Vegetable Omelette 290 kcal
- Lunch Mediterranean Chickpea Salad 310 kcal
- Dinner Tofu & Vegetable Buddha Bowl 480 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras 1 banana, a handful of walnuts (25g), a glass of milk (250ml), 1 orange 457 kcal
This meal plan is a general guide, not personalised nutrition advice. Calorie and macro values are estimates calculated from typical ingredient values and may vary. Adjust portions to your own needs, and consult a qualified professional for tailored advice.
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