A Vegetarian Week

Seven meat-free days at around 2,400 calories, written by someone who accepts that protein is the hard part and plans around it.

Goal
Maintenance
Calories / day
2401
Protein / day
144 g
Days
7

Who this week is for

A vegetarian who lifts, and anyone eating less meat who has noticed their protein quietly falling to half of what it was.

The full week

How to run this week

Every lunch and dinner here pairs two protein sources rather than leaning on one. A bowl of rice and beans clears 30 g of protein in a way a bowl of either on its own never does, and that pairing is most of what separates a vegetarian week that works from one that leaves you short.

Dairy and eggs are doing real work in this week. If you are cutting them out too, the vegan dishes in the catalog cover the same slots, and the protein target gets harder rather than impossible.

Legumes bring a lot of fibre with them. If you are new to eating this way, build up over a couple of weeks rather than starting on Monday with three bean meals in a day.

Frequently asked questions

Can you build muscle on a vegetarian diet?
Yes, and the research on this is not close. What matters is total daily protein and training hard enough to need it. Vegetarian eating makes hitting the protein number more deliberate, not less possible.
How much protein does this vegetarian meal plan have?
Around 130 to 160 g a day, from tofu, legumes, dairy, eggs and one shake. Every number on the page is derived from the ingredients rather than typed in beside them.
Is this vegan?
No. It uses dairy and eggs. The dish catalog marks which plates are vegan, and the vegan pillar page collects them, so a fully plant-based week can be built from the same content.

Run a week built for your numbers, not the average reader's

This week is fixed. A generated one moves with your targets, your training and your pantry, and tells you why every time it changes.

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