vegetarian meal plan with over 120g protein
Table of Contents
Overview
This 120g Protein Vegetarian Meal Plan is designed to help vegetarians hit a high daily protein target while keeping meals simple, flavorful, and easy to prep. You can follow the 7-day sample or use the builder to create a customized weekly plan that matches your calorie needs. The plan focuses on plant-forward protein sources (tofu, seitan, lentils), dairy or fortified alternatives, nuts, and a daily protein shake to reliably reach ~120g of protein per day, and it comes with a complete grocery list and straightforward recipes.
There are two ways to use this meal plan: Option 1 — generate your own plan by choosing daily calories and swapping or randomizing meals to build a fully customizable diet plan or nutrition plan that fits your tastes and goals; Option 2 — download the pre-made PDF (about 1450 kcal/day, ~125g protein, 117g net carbs, 44g fat, 22g fiber) which is a ready-to-use weekly plan with measured meals and shopping list. Both options provide recipes, prep instructions, and grocery guidance so you can scale portions and stick to a consistent weekly plan.
Following this vegetarian diet plan can support lean muscle maintenance and improved recovery, thanks to the higher protein intake, while increased fiber and balanced carbs help promote satiety and steadier energy levels. Over time, people who pair this nutrition plan with appropriate calorie targets and activity may notice reduced cravings, better body composition, and gradual fat loss or weight maintenance depending on goals. Whether used as a short-term weekly plan or a long-term template, the clear recipes and macros make it easy to track progress and adjust the meal plan to meet your individual aims.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1450cals, 125g protein, 117g net carbs, 44g fat 22g fiber per day) cannot be customized.
Day 1
1425cals, 126g protein, 90g net carbs, 53g fat 23g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/2 slice(s) (67cal, 2p, 8c, 2f)
1/2 serving(s) (177cal, 8p, 3c, 15f)
2 serving(s) (63cal, 3p, 8c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1/2 serving(s) (130cal, 5p, 16c, 5f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 container (139cal, 20p, 8c, 3f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 2
1450cals, 121g protein, 118g net carbs, 45g fat 19g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/2 slice(s) (67cal, 2p, 8c, 2f)
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
1/2 cake(s) (120cal, 4p, 6c, 8f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 3
1425cals, 126g protein, 125g net carbs, 38g fat 18g fiber per day
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1/2 slice(s) (67cal, 2p, 8c, 2f)
1/2 can(s) (124cal, 9p, 12c, 3f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
6 2/3 tender(s) (381cal, 27p, 34c, 15f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 4
1500cals, 122g protein, 120g net carbs, 47g fat 27g fiber per day
1/2 can(s) (124cal, 9p, 12c, 3f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
1/2 serving(s) (387cal, 23p, 15c, 24f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 5
1475cals, 127g protein, 119g net carbs, 45g fat 22g fiber per day
4 oz seitan (297cal, 32p, 19c, 10f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 6
1500cals, 132g protein, 124g net carbs, 44g fat 18g fiber per day
4 oz seitan (297cal, 32p, 19c, 10f)
2 celery stalk (13cal, 1p, 1c, 0f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Day 7
1450cals, 122g protein, 125g net carbs, 38g fat 27g fiber per day
2 oz (86cal, 4p, 1c, 7f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
1 serving(s) (174cal, 12p, 25c, 1f)
1/2 serving(s) (219cal, 12p, 22c, 6f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 1/2 scoop (273cal, 61p, 2c, 1f)
Protein shake
2 1/2 scoop per day (273cal, 61p, 2c, 1ff)
Grocery List (63 items)
Dairy and Egg Products
Butter
1 1/2 tbsp (20g)
Fresh mozzarella cheese
2 1/2 oz (71g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Whole milk
1 1/2 cup (360mL)
Eggs
3 medium (132g)
Baked Products
Bread
2/3 lbs (304g)
Fruits and Fruit Juices
Strawberries
3 cup, whole (432g)
Frozen strawberries
2 1/4 cup, unthawed (335g)
Banana
2 medium (7" to 7-7/8" long) (236g)
Canned pineapple
4 tbsp, chunks (45g)
Apples
2 medium (3" dia) (389g)
Peach
4 medium (2-2/3" dia) (600g)
Orange
2 orange (308g)
Beverages
Protein powder
20 scoop (1/3 cup ea) (620g)
Water
1 1/3 gallon (5146mL)
Nut and Seed Products
Almonds
1 1/4 oz (36g)
Walnuts
1 1/2 oz (39g)
Other
Ice cubes
1 1/2 cup (210g)
Protein greek yogurt, flavored
1 container (150g)
Meatless chik'n tenders
13 1/3 pieces (340g)
Mixed greens
1 1/4 package (5.5 oz) (197g)
Guacamole, store-bought
4 tbsp (62g)
Vegan chik'n strips
3 oz (85g)
Teriyaki sauce
4 tbsp (60mL)
Sweets
Jelly
1/2 tbsp (11g)
Honey
2 tsp (14g)
Maple syrup
1 tsp (5mL)
Vegetables and Vegetable Products
Frozen green beans
1 1/3 cup (161g)
Broccoli
4 tbsp chopped (23g)
Ketchup
3 1/3 tbsp (57g)
Tomatoes
13 1/4 tbsp cherry tomatoes (124g)
Fresh spinach
1/4 cup(s) (8g)
Brussels sprouts
3/4 cup (66g)
Onion
3/8 medium (2-1/2" dia) (45g)
Raw celery
4 stalk, medium (7-1/2" - 8" long) (160g)
Garlic
1/4 clove (1g)
Fats and Oils
Oil
1 oz (29mL)
Ranch dressing
1 tbsp (15mL)
Cooking spray
1/2 spray(s) , about 1/3 second each (0g)
Balsamic vinaigrette
5 tsp (25mL)
Olive oil
3/4 tbsp (11mL)
Mayonnaise
2 tbsp (30mL)
Salad dressing
2 1/4 tbsp (34mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
4 tsp (19mL)
Barbecue sauce
1 tbsp (17g)
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Legumes and Legume Products
Firm tofu
9 1/4 oz (262g)
Roasted peanuts
2 tbsp (18g)
Peanut butter
2 tbsp (32g)
Refried beans
1/2 cup (121g)
White beans, canned
1/4 can(s) (110g)
Lentils, raw
4 tbsp (48g)
Snacks
Rice cakes, any flavor
1/2 cakes (5g)
Cereal Grains and Pasta
Long-grain white rice
2/3 cup (123g)
Seitan
1/2 lbs (227g)
Spices and Herbs
Black pepper
1 g (1g)
Salt
5 g (5g)
Fresh basil
6 3/4 tbsp leaves, whole (10g)
Apple cider vinegar
1/4 tbsp (4g)
Yellow mustard
2 dash or 1 packet (1g)
Paprika
2 1/4 g (2g)
Fresh thyme
1 dash (0g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
snack prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
breakfast prep - 3 days
1. Strawberry banana protein smoothie
194cal, 15p, 21c, 4f (per meal)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (15mL)
5 almond (6g)
3/4 cup, unthawed (112g)
1/2 cup (70g)
1/2 medium (7" to 7-7/8" long) (59g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
2. Toast with butter and jelly
67cal, 2p, 8c, 2f (per meal)
lunch prep - 1 days
1. Buffalo tofu
177cal, 8p, 3c, 15f (per meal)
1/4 tbsp (4mL)
1 tbsp (15mL)
4 tsp (20mL)
1/4 lbs (99g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed tofu with a sprinkle of salt and fry until crispy, stirring occasionally.
2
Reduce heat to low. Pour in hot sauce. Cook until sauce thickens, about 2-3 minutes.
3
Serve tofu with ranch.
3. Green beans
63cal, 3p, 8c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
protein prep - 7 days
1. Protein shake
273cal, 61p, 2c, 1f (per meal)
dinner prep - 1 days
1. Bbq tofu & pineapple bowl
130cal, 5p, 16c, 5f (per meal)
3/8 tsp (2mL)
1 tbsp (17g)
4 tbsp, chunks (45g)
2 oz (57g)
4 tbsp chopped (23g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Drain tofu. Pat dry with a towel and press gently to remove any extra liquid. Slice into strips and coat with oil.
2
Heat skillet over medium heat. Add tofu and do not flip until the bottoms are browned, about 5 minutes. Flip and cook for another 3-5 minutes until tofu is crisp. Remove from skillet and set aside.
3
Add broccoli to the skillet with a splash of water and cook, stirring occasionally, until steamed and softened, about 5 minutes.
4
Pour the barbecue sauce over the the tofu to coat it. Serve tofu alongside broccoli and pineapple.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Crispy chik'n tenders
381cal, 27p, 34c, 15f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n tenders according to package.
2
Serve with ketchup.
lunch prep - 1 days
1. Grilled peanut butter and banana sandwich
243cal, 8p, 27c, 10f (per meal)
1/2 spray(s) , about 1/3 second each (0g)
1 tbsp (16g)
1/2 medium (7" to 7-7/8" long) (59g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
2. Rice cakes with peanut butter
120cal, 4p, 6c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread peanut butter over top of rice cake.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
124cal, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Caprese salad
107cal, 6p, 4c, 7f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
3. White rice
110cal, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
snack prep - 2 days
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Southwest avocado toast
193cal, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
dinner prep - 1 days
1. Brussels sprout, chik'n & apple salad
387cal, 23p, 15c, 24f (per meal)
3/4 tbsp (11mL)
1 tsp (5mL)
1/4 tbsp (4g)
2 tbsp, chopped (14g)
3/4 cup (66g)
1/6 small (2-3/4" dia) (25g)
3 oz (85g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chik'n strips according to package instructions. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chik'n, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
lunch prep - 2 days
1. Egg salad sandwich
271cal, 13p, 13c, 18f (per meal)
1 dash or 1 packet (1g)
1/2 dash (0g)
1 slice (32g)
1/2 dash (0g)
1/2 dash (0g)
1/8 small (9g)
1 tbsp (15mL)
1 1/2 medium (66g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the eggs in a small saucepan and fill it with water until eggs are covered.
2
Bring the water to a boil and continue boiling for 8 minutes.
3
Remove the saucepan from the stove and douse the eggs in cold water. Let them stand in the cold water until cool (~5 mins).
4
Peel the eggs and mash them together with the remaining ingredients besides the bread. If you prefer you can chop the eggs (instead of mashing them) before mixing them with everything else.
5
Spread the mixture on 1 slice of bread and top with the other.
dinner prep - 2 days
1. Teriyaki seitan wings
297cal, 32p, 19c, 10f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut seitan into bite-sized shapes
2
Heat oil in a pan over medium heat.
3
Add seitan and cook for a few minutes on each side until edges are browned and crispy.
4
Add in teriyaki sauce and mix until fully coated. Cook for one more minute.
5
Remove and serve.
2. White rice
110cal, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
1/3 tsp (2g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
3. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
breakfast prep - 2 days
1. Instant oatmeal with water
165cal, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
dinner prep - 1 days
1. Bean & tofu goulash
219cal, 12p, 22c, 6f (per meal)
1 dash (0g)
1/4 tbsp (2g)
1/4 tbsp (4mL)
1/4 clove (1g)
1/4 medium (2-1/2" dia) (28g)
1 3/4 oz (50g)
1/4 can(s) (110g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add tofu and fry for about 5 minutes until golden.
2
Add onion and garlic and cook for about 8 minutes. Add paprika, thyme, a splash of water and some salt/pepper to taste. Stir.
3
Add beans and cook for another 5 minutes or so, stirring frequently, until beans have heated through. Serve.
2. Caprese salad
142cal, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 1 days
1. Basic tofu
86cal, 4p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice tofu into desired shapes, coat with oil, then season with salt, pepper, or your favorite seasoning blend.
2
Either saute in a pan over medium heat for 5-7 minutes or bake in a preheated 375°F (190°C) oven for 20-25 minutes, flipping halfway, until golden brown and crispy.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.