7-Day Vegetarian Meal Plan for Weight Loss (+1500 kcal & Protein-Rich)

Vegetarian weight loss fails in one predictable way: replacing meat with pasta, bread and cheese. Done right — with legumes, dairy, eggs and soy — a vegetarian plan hits protein targets just as easily. Here's a full week at ~1500 kcal.

Quick Facts

• Calories: ~1500/day · Protein: ~95–105 g/day
• Protein sources: eggs, cottage cheese, Greek yogurt, tofu, tempeh, lentils, chickpeas, edamame
• Works for: lacto-ovo vegetarians (swap tofu for extra eggs/dairy if vegan)

The 7-Day Menu

• Breakfast (~350 kcal): scrambled eggs (2–3) with tomatoes · or Greek yogurt bowl with granola and berries
• Lunch (~450 kcal): lentil soup + whole-grain bread · or chickpea salad with feta and olive oil
• Dinner (~500 kcal): tofu stir-fry with vegetables and rice · or paneer/cottage cheese with roasted vegetables and buckwheat
• Snacks (~200 kcal): edamame, cottage cheese, fruit + handful of nuts

Vegetarian Protein Cheat Sheet

• 🥚 2 eggs — 13 g protein / 140 kcal
• 🧀 Cottage cheese (150 g) — 17 g / 145 kcal
• 🌱 Tofu (150 g) — 18 g / 175 kcal
• 🫘 Lentils (cooked, 200 g) — 18 g / 230 kcal
• 🫛 Edamame (100 g) — 11 g / 120 kcal

The Three Traps

• 🍝 Pasta as the default dinner — it's a carb, not a protein; cap it at 150 g cooked and add tofu or lentils
• 🧀 Cheese everywhere — delicious, but 100 g = ~350 kcal; treat it as a flavor, not a main
• 🥤 Hidden calories — smoothies, juices and "healthy" granola can add 400+ kcal a day

Free to start. No app install, no credit card.

Also read: AI Meal Plan for Weight Loss · 10 Meals Under 300 Calories