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Vegetarian meal plan

A seven-day 2000 kcal plan with every meat and fish recipe removed. Protein comes from eggs, dairy, legumes, tofu and grains, which is where a well-built vegetarian week gets it.

This is a template, not a prescription. It is generated to hit a round calorie target from a fixed recipe bank; it cannot see your energy needs, allergies, budget or any medical condition. Check it against your own target and adapt it — or ask a registered dietitian for a plan built for you.

2 000 kcaldaily target
1 985 kcalweek average
≈ 96 g/dayprotein
4meals a day

No meat or fishFour meals a day

A vegetarian week can meet protein needs comfortably, but it takes a little more deliberate spreading of protein across the day. Vitamin B12 in particular is worth attention on a plant-forward diet — the food database can show you where it is.

The week at a glance

Seven days at a 2 000 kcal target. The day total shows the real figure and its gap from the target — portions are scaled to approach 2 000 kcal, not forced onto it.
DayBreakfastLunchDinnerSnackDay total
Day 1Eggs on toast with avocado
490 kcal · 29 g protein		Tofu bowl with rice and veg
588 kcal · 28 g protein		Lentil stew
686 kcal · 34 g protein		Almonds
235 kcal · 8 g protein		1 999 kcal
99 g protein · −1 vs target
Day 2Vegetable omelette
490 kcal · 33 g protein		Chickpea bowl with quinoa
588 kcal · 23 g protein		Beans with rice
686 kcal · 25 g protein		Edamame
235 kcal · 21 g protein		1 999 kcal
102 g protein · −1 vs target
Day 3Greek yogurt with granola
490 kcal · 26 g protein		Bean chilli
588 kcal · 27 g protein		Evening omelette with salad
686 kcal · 46 g protein		Oat bar
235 kcal · 7 g protein		1 999 kcal
106 g protein · −1 vs target
Day 4Cottage cheese on rye with cucumber
490 kcal · 36 g protein		Oven falafel with yogurt sauce
588 kcal · 20 g protein		Chickpea curry with rice
686 kcal · 25 g protein		Berry smoothie
235 kcal · 7 g protein		1 999 kcal
88 g protein · −1 vs target
Day 5Rice porridge with apple and cinnamon
490 kcal · 10 g protein		Egg rice with vegetables
588 kcal · 27 g protein		Tofu stir-fry with vegetables
686 kcal · 34 g protein		Yogurt with honey
235 kcal · 17 g protein		1 999 kcal
88 g protein · −1 vs target
Day 6Tofu scramble with pepper
490 kcal · 30 g protein		Baked potato with cottage cheese
588 kcal · 33 g protein		Lentil stew
686 kcal · 34 g protein		Cucumber with cottage cheese
235 kcal · 22 g protein		1 999 kcal
119 g protein · −1 vs target
Day 7Chia pudding with berries
490 kcal · 14 g protein		Lentil and carrot soup
588 kcal · 29 g protein		Beans with rice
686 kcal · 25 g protein		Bowl of berries
140 kcal · 2 g protein		1 904 kcal
70 g protein · −96 vs target

Across the week this plan averages 1 985 kcal and 96 g of protein a day against its 2 000 kcal target. The day-to-day variation you can see in the table is normal and, for most goals, harmless: what matters is the average over a week, not whether any single day landed on the number.

Every recipe, written out

Each recipe appears once below with the portion this plan uses. A recipe that recurs during the week uses the same portion each time, so these are the amounts to cook.

Breakfast

🍳 Eggs on toast with avocado

490 kcal · 29 g protein · 33 g carbs · 25 g fat · pan · 13 min

You need: eggs, 123 g; wholegrain bread, 71 g; avocado, 82 g; olive oil, 8 g; salt and pepper, 5 g.

  1. 1. Heat a pan to medium, a drop of oil.
  2. 2. Crack 2 eggs. Cook 3–4 min until the white is set and the yolk still soft.
  3. 3. Toast the bread until crisp (2 min per side).
  4. 4. Mash avocado on the toast, salt. Eggs on top.

Tip: Want a firmer yolk — lid on for 1 min.

🥚 Vegetable omelette

490 kcal · 33 g protein · 10 g carbs · 35 g fat · pan · 12 min

You need: eggs, 189 g; bell pepper, 101 g; onion, 50 g; olive oil, 10 g; salt and pepper, 5 g.

  1. 1. Chop pepper and onion small.
  2. 2. Medium pan, oil. Fry veg 3 min until the onion is translucent.
  3. 3. Beat 3 eggs with salt. Pour in.
  4. 4. Cook 3–4 min. Done when the top is set but the centre is still moist.

Tip: Do not stir after pouring — or you get scrambled eggs.

🥛 Greek yogurt with granola

490 kcal · 26 g protein · 57 g carbs · 17 g fat · no-cook · 4 min

You need: Greek yogurt, 239 g; granola, 48 g; berries, 96 g; honey, 10 g.

  1. 1. Spoon yogurt into a bowl.
  2. 2. Scatter granola just before eating so it stays crisp.
  3. 3. Add berries and a little honey.
  4. 4. Eat right away.

Tip: If granola is soft, crisp 4 min at 160 °C.

🍞 Cottage cheese on rye with cucumber

490 kcal · 36 g protein · 46 g carbs · 13 g fat · no-cook · 5 min

You need: cottage cheese, 258 g; rye bread, 90 g; cucumber, 103 g; salt and pepper, 5 g.

  1. 1. Slice cucumber thin.
  2. 2. Spread cottage cheese on the rye.
  3. 3. Cucumber on top, pinch of salt.
  4. 4. Eat now so the bread stays firm.

Tip: Dill or pepper on top if you want.

🍚 Rice porridge with apple and cinnamon

490 kcal · 10 g protein · 96 g carbs · 5 g fat · pot · 17 min

You need: rice, 86 g; water, 343 g; apple, 147 g; cinnamon, 5 g; honey, 12 g.

  1. 1. Rinse the rice. Pot: rice + water.
  2. 2. Simmer covered 10–12 min until the water is gone and the grain is soft.
  3. 3. Grate the apple in, stir 1 min.
  4. 4. Cinnamon and honey on top. Plate it.

Tip: Leftover goes in the fridge; tomorrow a splash of water and reheat.

🧈 Tofu scramble with pepper

490 kcal · 30 g protein · 19 g carbs · 30 g fat · pan · 14 min

You need: tofu, 245 g; bell pepper, 109 g; onion, 54 g; olive oil, 14 g; salt and pepper, 5 g.

  1. 1. Press tofu dry with a towel. Crumble by hand.
  2. 2. Medium pan, oil. Onion and pepper 3 min.
  3. 3. Add tofu. Fry 4–5 min until the edges turn gold.
  4. 4. Salt. Plate at once.

Tip: A pinch of turmeric gives an egg-yolk colour.

🥥 Chia pudding with berries

490 kcal · 14 g protein · 40 g carbs · 29 g fat · no-cook · 5 min

You need: chia seeds, 43 g; oat drink, 260 g; berries, 115 g; honey, 12 g.

  1. 1. Stir chia and oat drink in a jar.
  2. 2. Wait 5 min, stir again — or it clumps.
  3. 3. Fridge at least 20 min (better overnight).
  4. 4. Berries and honey on top. Ready when a spoon stands up.

Tip: Too thick? Add 2 tbsp drink.

Lunch

🥡 Tofu bowl with rice and veg

588 kcal · 28 g protein · 66 g carbs · 19 g fat · pan · 20 min

You need: tofu, 188 g; rice, 82 g; broccoli, 141 g; carrot, 94 g; olive oil, 12 g; soy sauce, 12 g.

  1. 1. Boil rice 12 min. Broccoli and carrot 4 min.
  2. 2. Press tofu dry, cube it.
  3. 3. Medium-high pan, oil. Tofu 6–7 min, turn until all sides are brown.
  4. 4. Soy 20 s. Bowl: rice, veg, tofu.

Tip: The drier the tofu, the crisper it gets.

🫘 Chickpea bowl with quinoa

588 kcal · 23 g protein · 74 g carbs · 18 g fat · pan · 18 min

You need: chickpeas, 185 g; quinoa, 69 g; tomato, 92 g; cucumber, 92 g; olive oil, 12 g; lemon, 12 g.

  1. 1. Rinse quinoa. Simmer 12 min, drain.
  2. 2. Drain chickpeas, pat dry.
  3. 3. Medium pan, oil. Chickpeas 6 min until the skins blister.
  4. 4. Bowl quinoa, chickpeas, tomato, cucumber. Oil and lemon.

Tip: A pinch of cinnamon on the chickpeas is good.

🌶️ Bean chilli

588 kcal · 27 g protein · 75 g carbs · 13 g fat · pot · 32 min

You need: beans, 200 g; tomato sauce, 178 g; onion, 67 g; bell pepper, 89 g; olive oil, 9 g; garlic, 6 g.

  1. 1. Chop onion, pepper, garlic. Fry in oil 4 min.
  2. 2. Add beans and tomato sauce.
  3. 3. Low heat, lid on 18 min. Stir once.
  4. 4. Salt. Serve when the sauce has darkened and thickened.

Tip: Leftovers are better the next day.

🧆 Oven falafel with yogurt sauce

588 kcal · 20 g protein · 63 g carbs · 26 g fat · oven · 28 min

You need: falafel, 196 g; yogurt sauce, 65 g; lettuce, 54 g; tomato, 87 g; olive oil, 9 g.

  1. 1. Oven 200 °C. Falafel on a tray with oil.
  2. 2. Bake 16–18 min, turn halfway. Done when the outside is crisp.
  3. 3. Lettuce and tomato on the plate.
  4. 4. Falafel on top, yogurt sauce drizzle.

Tip: Do not thaw frozen falafel — oven straight from frozen.

🍳 Egg rice with vegetables

588 kcal · 27 g protein · 70 g carbs · 18 g fat · pan · 16 min

You need: eggs, 136 g; rice, 90 g; carrot, 68 g; bell pepper, 68 g; olive oil, 11 g; soy sauce, 9 g.

  1. 1. Use cooled rice (fresh rice clumps).
  2. 2. Hot pan, oil. Veg 2 min.
  3. 3. Rice in, 2 min, toss.
  4. 4. Make a well, pour eggs, stir 1 min until set. Soy.

Tip: Yesterday’s rice is best for this.

🥔 Baked potato with cottage cheese

588 kcal · 33 g protein · 68 g carbs · 16 g fat · oven · 33 min

You need: potato, 329 g; cottage cheese, 212 g; olive oil, 7 g; herbs, 5 g; salt and pepper, 5 g.

  1. 1. Oven 210 °C. Prick the potato, oil and salt on the skin.
  2. 2. Bake 25 min (small) or until a fork slides in.
  3. 3. Cut a cross, push the inside open.
  4. 4. Cottage cheese and herbs in. Eat now.

Tip: Microwave 8 min, then 5 min in the oven for a crisp skin faster.

🍲 Lentil and carrot soup

588 kcal · 29 g protein · 76 g carbs · 10 g fat · pot · 35 min

You need: lentils, 110 g; carrot, 147 g; onion, 74 g; garlic, 6 g; olive oil, 10 g; water, 858 g.

  1. 1. Chop onion, carrot, garlic.
  2. 2. Pot on medium, oil. Fry 4 min.
  3. 3. Add lentils and water. Simmer 20 min until the lentils are soft.
  4. 4. Salt. Blend half if you want it thicker. Serve hot.

Tip: A squeeze of lemon at the end wakes the soup up.

Dinner

🍲 Lentil stew

686 kcal · 34 g protein · 90 g carbs · 13 g fat · pot · 38 min

You need: lentils, 132 g; carrot, 132 g; onion, 92 g; tomato sauce, 185 g; olive oil, 11 g; garlic, 7 g.

  1. 1. Fry onion, carrot, garlic 5 min.
  2. 2. Add lentils, sauce and 400 ml water.
  3. 3. Low heat 25 min until lentils are soft and the liquid is thick.
  4. 4. Salt. Eat hot from a bowl.

Tip: If it dries, add water, not oil.

🍛 Beans with rice

686 kcal · 25 g protein · 100 g carbs · 15 g fat · pot · 26 min

You need: beans, 221 g; rice, 98 g; onion, 61 g; tomato sauce, 98 g; olive oil, 10 g; garlic, 5 g.

  1. 1. Boil rice 12 min.
  2. 2. Fry onion and garlic 3 min.
  3. 3. Beans and sauce 8 min on low.
  4. 4. Rice on the plate, beans on top.

Tip: Lime or lemon at the end helps.

🥗 Evening omelette with salad

686 kcal · 46 g protein · 20 g carbs · 46 g fat · pan · 14 min

You need: eggs, 294 g; lettuce, 98 g; tomato, 131 g; olive oil, 16 g; salt and pepper, 5 g.

  1. 1. Make the salad first: leaves, tomato, drop of oil.
  2. 2. Beat 3 eggs. Medium pan, oil.
  3. 3. Pour, 3–4 min with a lid. Done when set, centre still soft.
  4. 4. Omelette and salad on the plate.

Tip: A light dinner if the day was already heavy.

🍛 Chickpea curry with rice

686 kcal · 25 g protein · 89 g carbs · 20 g fat · pot · 26 min

You need: chickpeas, 229 g; rice, 89 g; tomato sauce, 178 g; onion, 76 g; olive oil, 10 g; garlic, 6 g.

  1. 1. Boil rice 12 min.
  2. 2. Fry onion and garlic 4 min.
  3. 3. Chickpeas and sauce, 12 min low.
  4. 4. Salt. Bowl with rice. Done when the sauce is thick and the chickpeas are hot.

Tip: If you have curry powder, 1 tsp with the onion.

🥡 Tofu stir-fry with vegetables

686 kcal · 34 g protein · 67 g carbs · 28 g fat · pan · 20 min

You need: tofu, 252 g; rice, 98 g; broccoli, 168 g; bell pepper, 112 g; soy sauce, 17 g; olive oil, 14 g.

  1. 1. Boil rice 12 min.
  2. 2. Tofu dry, cubes. Fry 6 min until crisp. Set aside.
  3. 3. Veg in the same pan 4 min.
  4. 4. Tofu back, soy 30 s. Plate with rice.

Tip: No lid — or the tofu goes soft.

Snack

🥜 Almonds

235 kcal · 8 g protein · 8 g carbs · 21 g fat · no-cook · 1 min

You need: almonds, 35 g.

  1. 1. Count 20–22 almonds (about 30 g). Eat slowly.

Tip: Do not eat from the bag — the portion disappears.

🟢 Edamame

235 kcal · 21 g protein · 16 g carbs · 8 g fat · pot · 9 min

You need: edamame, 157 g; salt and pepper, 5 g.

  1. 1. Boil pods 5–6 min in salted water.
  2. 2. Drain. Salt on top.
  3. 3. Squeeze beans out with your teeth. Do not eat the pod.

Tip: Frozen straight into water, do not thaw.

🍫 Oat bar

235 kcal · 7 g protein · 31 g carbs · 9 g fat · no-cook · 1 min

You need: oat bar, 56 g.

  1. 1. Open and eat. Have water with it.

Tip: Check sugar — pick under 10 g per bar.

🥤 Berry smoothie

235 kcal · 7 g protein · 40 g carbs · 5 g fat · blend · 4 min

You need: berries, 149 g; banana, 74 g; oat drink, 186 g.

  1. 1. Everything in the blender.
  2. 2. Blend 30 s. Drink now.

Tip: If too thick, a splash more oat drink.

🍯 Yogurt with honey

235 kcal · 17 g protein · 25 g carbs · 6 g fat · no-cook · 2 min

You need: Greek yogurt, 249 g; honey, 14 g.

  1. 1. Yogurt in a bowl, honey on top. Stir. Eat.

Tip: Go easy on the honey — the yogurt already carries it.

🥒 Cucumber with cottage cheese

235 kcal · 22 g protein · 9 g carbs · 9 g fat · no-cook · 3 min

You need: cucumber, 188 g; cottage cheese, 157 g; salt and pepper, 5 g.

  1. 1. Slice the cucumber.
  2. 2. Cottage cheese on top, pinch of salt.
  3. 3. Eat.

Tip: Dill fits.

🫐 Bowl of berries

140 kcal · 2 g protein · 28 g carbs · 0 g fat · no-cook · 1 min

You need: berries, 263 g.

  1. 1. Rinse berries. Bowl. Eat.

Tip: Let frozen ones sit 5 min.

Shopping list for the week

Every ingredient across all seven days, added up. Quantities are in grams to match the recipes; round up to the nearest pack when you shop.

Produce

IngredientTotal for the week
Onion627 g
Berries623 g
Carrot573 g
Bell pepper479 g
Cucumber383 g
Potato329 g
Tomato310 g
Broccoli309 g
Lettuce152 g
Apple147 g
Avocado82 g
Banana74 g
Garlic42 g
Lemon12 g
Herbs5 g

Dairy and eggs

IngredientTotal for the week
Eggs742 g
Cottage cheese627 g
Greek yogurt488 g
Yogurt sauce65 g

Plant proteins

IngredientTotal for the week
Tofu685 g
Beans642 g
Chickpeas414 g
Lentils374 g
Falafel196 g
Edamame157 g
Almonds35 g

Grains and bread

IngredientTotal for the week
Rice641 g
Rye bread90 g
Wholegrain bread71 g
Quinoa69 g
Oat bar56 g
Granola48 g
Chia seeds43 g

Pantry

IngredientTotal for the week
Tomato sauce922 g
Oat drink446 g
Olive oil184 g
Honey48 g
Salt and pepper40 g
Soy sauce38 g
Cinnamon5 g

Source: Recipes, portions and macros: TempoLife recipe bank (lib/recipe_bank.php), the same tested data the in-app meal planner uses · checked 2026-09-02

Frequently asked questions

How many calories is the vegetarian meal plan?

It targets 2 000 kcal a day and works out to about 1 985 kcal on average across the week, with 96 g of protein. Each day's real total is in the table above — portions are scaled to approach the target, not forced to hit it exactly.

Do I have to follow it in order?

No. The days are interchangeable and any meal can be swapped for another recipe in the same slot. The plan is a template; the order is just a way to spread variety across the week.

Is the shopping list for the whole week?

Yes. The list at the bottom adds up every ingredient across all seven days, so it is a single shop for the week. Quantities are in grams to match the recipes.

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1800-calorie plan

A middle-of-the-road day at 1800 kcal — a common maintenance level for smaller adults and a gentle deficit for many others.

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2000-calorie plan

The 2000 kcal day used as the reference on food labels — a realistic maintenance level for many adults.

2 000 kcal · Reference

2500-calorie plan

A higher-energy day at 2500 kcal for active adults, taller frames or a gaining phase.

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High-protein plan

A 2000 kcal week that leans on the highest-protein recipes in the bank — useful when training or losing weight.

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16:8 time-restricted plan

A 2000 kcal day packed into an eight-hour eating window — no breakfast, a midday first meal, dinner and one snack.

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