🥕Daily Vegetarian Meal Plan
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Daily Macro Targets:
- Calories: 1,500–1,800 (adjust based on activity level)
- Protein: 100–120g per day
- Carbs: 150–200g per day
- Fats: 50–60g per day
High-Protein Vegetarian Meal Plan
Breakfast:
Tofu Scramble with Veggies
- 1/2 cup firm tofu (crumbled) sautéed with spinach, bell peppers, onions, and tomatoes.
- Macros: ~200 Calories | Protein: 15g | Carbs: 10g | Fats: 12g
Mid-Morning Snack:
Greek Yogurt with Berries & Almonds
- 1 cup plain Greek yogurt (high-protein option)
- 1/2 cup mixed berries
- 1 tbsp almonds
- Macros: ~250 Calories | Protein: 20g | Carbs: 20g | Fats: 8g
Lunch:
Quinoa & Chickpea Salad
- 1 cup cooked quinoa
- 1/2 cup chickpeas
- Cucumber, cherry tomatoes, red onion, and a drizzle of olive oil
- Dressing: Lemon & olive oil
- Macros: ~400 Calories | Protein: 30g | Carbs: 40g | Fats: 14g
Afternoon Snack:
Protein Shake + Banana
- 1 scoop plant-based protein powder
- 1 banana
- Unsweetened almond milk (1 cup)
- Macros: ~250 Calories | Protein: 25g | Carbs: 30g | Fats: 4g
Dinner:
Stuffed Bell Peppers with Lentils & Rice
- 1 large bell pepper stuffed with 1/2 cup cooked brown rice, 1/2 cup cooked lentils, and veggies (zucchini, carrots, corn)
- Topped with tomato sauce
- Macros: ~400 Calories | Protein: 30g | Carbs: 35g | Fats: 9g
Daily Macros Summary:
| Meal | Calories | Protein (g) | Carbs (g) | Fats (g) |
|---|---|---|---|---|
| Breakfast | 200 | 15 | 10 | 12 |
| Mid-morning snack | 250 | 20 | 20 | 8 |
| Lunch | 400 | 30 | 40 | 14 |
| Afternoon Snack | 250 | 25 | 30 | 4 |
| Dinner | 400 | 30 | 35 | 9 |
| Total | 1,500 | 120g | 135g | 47g |
Vegetarian Protein Sources for Reference:
- Legumes: Chickpeas, lentils, black beans, kidney beans
- Tofu & Tempeh
- Quinoa & Whole Grains
- Plant-based Protein Powders: Pea protein, hemp protein, soy protein
- Greek Yogurt or Plant-based Alternatives
- Nuts & Seeds: Almonds, chia seeds, flaxseeds, pumpkin seeds
- Seitan (Wheat-based Protein)
This diet plan balances protein, carbs, and healthy fats while ensuring you're meeting daily macro goals without meat. Adjust portion sizes if your daily calorie or macro targets differ.