Vegetarian Meal Plan: 7-Day Plan with 120g Protein Per Day

The quick answer: A vegetarian diet including eggs and dairy can comfortably deliver 120g of protein per day — more than enough for muscle maintenance or growth. This 7-day plan uses Greek yogurt, eggs, cheese, legumes, and tofu as protein anchors, with full macro breakdowns, a shopping list, and practical guidance for getting complete nutrition without meat.

What Does Vegetarian Actually Mean?

Vegetarian is not one diet — it is a spectrum. Understanding where you fall helps you plan more effectively:

This meal plan is designed for lacto-ovo vegetarians — the most common type — but includes pescatarian swap options for most meals. The inclusion of eggs and dairy makes hitting 120g of protein significantly easier than on a fully vegan diet.

How Vegetarian Protein Compares to Meat

One of the biggest misconceptions about vegetarian diets is that protein is hard to come by. Here is how vegetarian protein sources stack up against common meats:

The takeaway: vegetarian protein sources are slightly less protein-dense per calorie, but by combining eggs, dairy, and legumes strategically, 120g per day is completely achievable at around 2,000 calories.

The 7-Day Vegetarian Meal Plan (~2,000 Calories, 120g Protein/Day)

Day 1 — Monday

Day 2 — Tuesday

Day 3 — Wednesday

Day 4 — Thursday

Day 5 — Friday

Day 6 — Saturday

Day 7 — Sunday

Weekly Summary

Pescatarian Swap Options

If you eat fish and seafood, you can boost protein even further by swapping any lunch or dinner:

Nutritional Considerations for Vegetarians

Complete Proteins

Unlike vegans, lacto-ovo vegetarians have easy access to complete proteins:

• Eggs — contain all 9 essential amino acids in ideal ratios
• Dairy (milk, yogurt, cheese) — complete protein with high bioavailability
• Soy foods (tofu, tempeh, edamame) — the only plant source with a complete amino acid profile comparable to animal protein
• Quinoa and hemp seeds — complete but lower in total protein per serving

Iron

Vegetarians need about 1.8 times more iron than meat-eaters because non-heme iron (from plants, eggs, and dairy) is less bioavailable. This means:

• Women: aim for 32mg/day (vs 18mg RDA for omnivores)
• Men: aim for 14mg/day (vs 8mg RDA for omnivores)

Best vegetarian iron sources: fortified cereals, lentils, spinach, tofu, chickpeas, eggs. Always pair with vitamin C (citrus, bell peppers, tomatoes) to boost absorption.

Zinc

Like iron, plant-based zinc is less bioavailable. Aim for 12-15mg/day. Best sources: pumpkin seeds, lentils, chickpeas, hemp seeds, cheese, eggs, fortified cereals.

Vitamin B12

Lacto-ovo vegetarians typically get enough B12 from eggs and dairy. However, if your intake of these foods is low, consider a B12 supplement (250mcg daily). One large egg provides about 0.6mcg (25% DV), and one cup of milk provides about 1.2mcg (50% DV).

Omega-3 Fatty Acids

Eggs (especially omega-3 enriched) provide some DHA. If you do not eat fish, consider an algae-based DHA/EPA supplement (250-500mg/day).

Vegetarian Grocery Shopping List

Protein Sources

• Eggs (2 dozen)
• Greek yogurt, 2% (32 oz container)
• Cottage cheese, 2% (32 oz container)
• Extra-firm tofu (2 blocks)
• Cheddar cheese (8 oz block)
• Fresh mozzarella (8 oz)
• Feta cheese (4 oz)
• Parmesan (4 oz wedge)
• Halloumi (1 package)
• Paneer (1 package)
• String cheese (1 package)
• Milk (1/2 gallon)

Legumes

• Canned lentils (3 cans)
• Canned chickpeas (2 cans)
• Canned black beans (2 cans)
• Frozen edamame, shelled (1 bag)

Grains and Starches

• Whole grain bread (1 loaf)
• Whole wheat spaghetti (1 box)
• Whole wheat tortillas (1 package)
• Brown rice (2 lbs)
• Farro (1 lb)
• Oats (1 container)
• Pizza dough or ingredients

Fruits and Vegetables

• Spinach (2 bags)
• Mixed berries (2 pints or 1 frozen bag)
• Bananas (4)
• Tomatoes (6)
• Broccoli (2 heads)
• Eggplant (2)
• Mushrooms (2 containers)
• Bell peppers (3)
• Cucumber (2)
• Mixed salad greens (1 bag)
• Avocado (2)

Pantry

• Peanut butter (1 jar)
• Walnuts (1 bag)
• Marinara sauce (2 jars)
• Olive oil
• Balsamic vinegar
• Honey
• Spices: cumin, turmeric, paprika, Italian seasoning

Cost Comparison: Vegetarian vs Omnivore

On average, a vegetarian diet costs about 8-12% less than a comparable omnivore diet. The savings come primarily from replacing meat (the most expensive per-gram protein source) with legumes and eggs. You may spend slightly more on dairy and specialty items like halloumi or paneer, but the net savings are consistent.

A meal planning app like Mealift can help you stay organized by generating weekly plans and shopping lists tailored to your vegetarian preferences, reducing food waste and impulse spending.

Common Mistakes on a Vegetarian Diet

1. Defaulting to cheese as your only protein. Cheese is calorie-dense relative to its protein content. Diversify with eggs, Greek yogurt, cottage cheese, tofu, and legumes.

2. Eating too many refined carbs. Without meat as a default entree, it is easy to fill up on pasta, bread, and rice. Make sure protein anchors every meal.

3. Ignoring iron. Vegetarians are at higher risk for iron deficiency, especially menstruating women. Be intentional about iron-rich foods and vitamin C pairing.

4. Not eating enough variety. Eating the same 3-4 meals on repeat leads to nutrient gaps. Rotate your protein sources and vegetables weekly.

5. Overthinking protein combining. As long as you eat eggs, dairy, and legumes throughout the day, you will get all essential amino acids. No need to stress about combining at every meal.

Frequently Asked Questions

Is 120g of protein realistic on a vegetarian diet?

Yes. This plan demonstrates it consistently. The key protein pillars are Greek yogurt (20g per cup), eggs (6g each), cottage cheese (27g per cup), tofu (17g per 100g), and lentils (18g per cup). Combining 3-4 of these sources across your daily meals easily reaches 120g.

Do vegetarians need supplements?

Most lacto-ovo vegetarians get adequate B12 and calcium from eggs and dairy. The main supplements to consider are: vitamin D (if you get limited sun exposure), iron (especially for women), and an algae-based omega-3 if you do not eat fish. A blood test can identify specific deficiencies.

Will I lose muscle on a vegetarian diet?

No, as long as you eat sufficient protein (1.6-2.2g per kg of body weight for muscle building) and maintain a resistance training program. Multiple studies have shown no difference in muscle protein synthesis between animal and plant protein when total protein intake and leucine content are matched.

How does a vegetarian diet compare to vegan for health?

Both are associated with lower rates of heart disease, type 2 diabetes, and certain cancers compared to standard omnivore diets. Vegetarian diets that include dairy and eggs tend to have an easier time meeting B12, calcium, and protein needs. Vegan diets tend to be lower in saturated fat. The best diet is the one you can sustain consistently.

Is a vegetarian diet safe for children?

Yes, with proper planning. The American Academy of Pediatrics states that well-planned vegetarian diets are appropriate for all stages of life, including childhood. Pay attention to iron, zinc, B12, and calorie adequacy — growing children need energy-dense foods and may not eat large volumes.

What are the best vegetarian protein sources for muscle building?

Ranked by protein per calorie: cottage cheese (14.8g per 100 cal), Greek yogurt (13.7g per 100 cal), egg whites (21g per 100 cal), tofu (11.7g per 100 cal), and lentils (7.8g per 100 cal). For post-workout, whey protein remains one of the most effective options for vegetarians.

How do I eat vegetarian when traveling?

Indian, Thai, Italian, Mexican, and Middle Eastern restaurants almost always have substantial vegetarian options. At fast food chains, look for bean burritos, veggie burgers, or salads with cheese and eggs. Pack portable snacks like nuts, protein bars, and individual Greek yogurt cups for road trips.

Can I build a vegetarian meal plan around my specific calorie goal?

Absolutely. This plan targets roughly 2,000 calories. To adjust: for 1,500 calories, reduce portions by 25% (especially grains and fats). For 2,500 calories, add larger grain portions, an extra snack, and more nuts or avocado. Mealift can automatically adjust meal plans to your exact calorie and macro targets.