High Protein Vegetarian Meal Plan UK — 7-Day Fat Loss Guide

Plan at a glance

Calories~1,500/day
Protein~81g/day
Weekly cost£35–45 per week

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Getting enough protein on a vegetarian diet while keeping calories in a deficit is one of the most common nutrition challenges in the UK. This 7-day plan solves it by building every meal around a protein-first approach — eggs, 0% fat Greek yogurt, cottage cheese, tofu, lentils, chickpeas, and edamame. It delivers 100–130 g of protein per day at around 1,500 calories, with an estimated weekly shop of £35–45 at any major UK supermarket.

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Why Choose a High Protein Vegetarian Meal Plan?

Most vegetarian meal plans underdeliver on protein because they focus on vegetables and grains rather than planning around protein anchors. This plan takes the opposite approach: decide the protein source first, then build the rest of the meal around it. Eggs provide 6 g of protein each at around 78 kcal; 0% fat Greek yogurt delivers 10 g per 100 g at 57 kcal; and cottage cheese offers 12 g per 100 g. Combined with tofu and legumes, hitting 100–130 g of vegetarian protein per day at 1,500 calories is entirely achievable.

Example 7-Day High Protein Vegetarian Meal Plan

Below is a sample week. Each day is planned to hit approximately 1,500 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use the free generator to get a freshly personalised version.

Monday

BreakfastOat & Chia Seed Porridge360 kcal · 14g protein · 5 min

50 g oats cooked with soy milk, 1 tbsp chia seeds, topped with sliced banana and a drizzle of honey.

Portions: 50g oats, 200ml soy milk, 1 tbsp chia seeds (15g), 1 banana

Recipe
  1. Prepare the ingredients: 50g oats, 200ml soy milk, 1 tbsp chia seeds (15g), 1 banana.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChickpea & Spinach Salad420 kcal · 20g protein · 10 min

Tinned chickpeas, baby spinach, cherry tomatoes, cucumber, red onion, and lemon-tahini dressing.

Portions: 240g chickpeas (drained), 60g baby spinach, 150g cherry tomatoes, 1 tbsp tahini (15g)

Recipe
  1. Wash, chop, and portion the ingredients: 240g chickpeas (drained), 60g baby spinach, 150g cherry tomatoes, 1 tbsp tahini (15g).
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerTofu & Vegetable Stir-Fry520 kcal · 28g protein · 20 min

Firm tofu cubes stir-fried with broccoli, peppers, and soy sauce, served on brown rice.

Portions: 150g firm tofu, 200g broccoli, 150g peppers, 80g brown rice (dry)

Recipe
  1. Prepare the ingredients: 150g firm tofu, 200g broccoli, 150g peppers, 80g brown rice (dry).
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackGreek Yogurt & Berries200 kcal · 15g protein · 2 min

200 g low-fat Greek yogurt with a handful of mixed berries.

Portions: 200g low-fat Greek yogurt, 80g mixed berries

Recipe
  1. Prepare the ingredients: 200g low-fat Greek yogurt, 80g mixed berries.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1500 kcal · 77g protein

Tuesday

BreakfastScrambled Eggs on Wholemeal Toast350 kcal · 22g protein · 10 min

Two eggs scrambled with spinach and cherry tomatoes, on a slice of wholemeal toast.

Portions: 2 eggs, 40g spinach, 100g cherry tomatoes, 1 slice wholemeal toast (40g)

Recipe
  1. Prepare the ingredients: 2 eggs, 40g spinach, 100g cherry tomatoes, 1 slice wholemeal toast (40g).
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchRed Lentil Soup370 kcal · 18g protein · 30 min

Thick red lentil soup with cumin, turmeric, and a wedge of wholemeal bread.

Portions: 100g red lentils (dry), 1 slice wholemeal bread (40g)

Recipe
  1. Prepare the ingredients: 100g red lentils (dry), 1 slice wholemeal bread (40g).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerMushroom & Lentil Bolognese530 kcal · 24g protein · 25 min

Finely chopped mushrooms and green lentils in a rich tomato sauce, served over wholemeal spaghetti.

Portions: 80g wholemeal spaghetti (dry), 100g green lentils (cooked), 200g mushrooms

Recipe
  1. Prepare the ingredients: 80g wholemeal spaghetti (dry), 100g green lentils (cooked), 200g mushrooms.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackApple & Peanut Butter250 kcal · 7g protein · 2 min

One apple sliced and served with one tablespoon of natural peanut butter.

Portions: 1 apple (180g), 1 tbsp peanut butter (15g)

Recipe
  1. Prepare the ingredients: 1 apple (180g), 1 tbsp peanut butter (15g).
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 71g protein

Wednesday

BreakfastOvernight Oats with Nut Butter380 kcal · 16g protein · 5 min

50 g oats soaked in oat milk with a tablespoon of almond butter and banana slices.

Portions: 50g oats, 200ml oat milk, 1 tbsp almond butter (15g), 1 banana

Recipe
  1. Prepare the ingredients: 50g oats, 200ml oat milk, 1 tbsp almond butter (15g), 1 banana.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchHalloumi & Quinoa Salad450 kcal · 26g protein · 15 min

Grilled reduced-fat halloumi over 80 g quinoa with roasted peppers, cucumber, and mint dressing.

Portions: 80g reduced-fat halloumi, 80g quinoa (dry), 150g roasted peppers, 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 80g reduced-fat halloumi, 80g quinoa (dry), 150g roasted peppers, 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerEgg & Sweet Potato Frittata480 kcal · 28g protein · 25 min

Four-egg frittata baked with diced sweet potato, spinach, and feta cheese.

Portions: 4 eggs, 200g sweet potato, 60g spinach, 30g reduced-fat feta

Recipe
  1. Prepare the ingredients: 4 eggs, 200g sweet potato, 60g spinach, 30g reduced-fat feta.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed sides or toppings.
SnackCottage Cheese & Cucumber190 kcal · 18g protein · 2 min

200 g low-fat cottage cheese with sliced cucumber.

Portions: 200g low-fat cottage cheese, 100g cucumber

Recipe
  1. Prepare the ingredients: 200g low-fat cottage cheese, 100g cucumber.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 88g protein

Thursday

BreakfastYogurt Parfait340 kcal · 20g protein · 5 min

Layered 0% Greek yogurt, granola (30 g), and mixed berries.

Portions: 200g 0% Greek yogurt, 30g granola, 80g mixed berries

Recipe
  1. Prepare the ingredients: 200g 0% Greek yogurt, 30g granola, 80g mixed berries.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchBlack Bean Tacos430 kcal · 22g protein · 15 min

Spiced black beans in two small wholemeal tortillas with shredded cabbage, salsa, and low-fat sour cream.

Portions: 240g black beans (drained), 2 small wholemeal tortillas (60g), 80g shredded cabbage

Recipe
  1. Prepare the ingredients: 240g black beans (drained), 2 small wholemeal tortillas (60g), 80g shredded cabbage.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
DinnerPaneer & Spinach Curry530 kcal · 30g protein · 25 min

Low-fat paneer with spinach in a tomato-based curry sauce, served with a small portion of brown rice.

Portions: 150g low-fat paneer, 150g spinach, 60g brown rice (dry)

Recipe
  1. Prepare the ingredients: 150g low-fat paneer, 150g spinach, 60g brown rice (dry).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
SnackHummus & Carrot Sticks200 kcal · 7g protein · 2 min

40 g hummus with 100 g carrot sticks.

Portions: 40g hummus, 100g carrot sticks

Recipe
  1. Prepare the ingredients: 40g hummus, 100g carrot sticks.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 79g protein

Friday

BreakfastAvocado & Egg Toast400 kcal · 20g protein · 10 min

Two slices wholemeal toast topped with half a mashed avocado and one poached egg.

Portions: 2 slices wholemeal toast (80g), half avocado (75g), 1 egg

Recipe
  1. Prepare the ingredients: 2 slices wholemeal toast (80g), half avocado (75g), 1 egg.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTofu Caesar Salad390 kcal · 24g protein · 10 min

Crispy baked tofu cubes over romaine lettuce with a light Caesar-style dressing and Parmesan.

Portions: 150g firm tofu, 100g romaine lettuce, 1 tbsp Caesar dressing, 15g Parmesan

Recipe
  1. Wash, chop, and portion the ingredients: 150g firm tofu, 100g romaine lettuce, 1 tbsp Caesar dressing, 15g Parmesan.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerVegetarian Chilli510 kcal · 26g protein · 25 min

Kidney beans, black beans, and sweetcorn in a smoky tomato chilli. Served with brown rice.

Portions: 120g kidney beans (drained), 120g black beans (drained), 80g sweetcorn, 60g brown rice (dry)

Recipe
  1. Prepare the ingredients: 120g kidney beans (drained), 120g black beans (drained), 80g sweetcorn, 60g brown rice (dry).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
SnackProtein Yogurt & Walnuts200 kcal · 14g protein · 2 min

Protein yogurt pot with 15 g crushed walnuts.

Portions: 150g protein yogurt, 15g crushed walnuts

Recipe
  1. Prepare the ingredients: 150g protein yogurt, 15g crushed walnuts.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1500 kcal · 84g protein

Saturday

BreakfastSpinach & Feta Omelette360 kcal · 28g protein · 10 min

Three-egg omelette with wilted spinach, 30 g reduced-fat feta, and cherry tomatoes.

Portions: 3 eggs, 60g wilted spinach, 30g reduced-fat feta, 100g cherry tomatoes

Recipe
  1. Prepare the ingredients: 3 eggs, 60g wilted spinach, 30g reduced-fat feta, 100g cherry tomatoes.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchLentil & Roasted Veg Bowl420 kcal · 22g protein · 30 min

Roasted butternut squash, courgette, and peppers over green lentils with a tahini dressing.

Portions: 150g butternut squash, 150g courgette, 150g peppers, 120g green lentils (cooked), 1 tbsp tahini

Recipe
  1. Wash, chop, and portion the ingredients: 150g butternut squash, 150g courgette, 150g peppers, 120g green lentils (cooked), 1 tbsp tahini.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerMushroom Risotto (lighter)530 kcal · 18g protein · 35 min

Arborio rice cooked with mixed mushrooms, low-fat crème fraîche, and Parmesan. Smaller portion.

Portions: 70g Arborio rice (dry), 200g mixed mushrooms, 2 tbsp low-fat crème fraîche, 15g Parmesan

Recipe
  1. Prepare the ingredients: 70g Arborio rice (dry), 200g mixed mushrooms, 2 tbsp low-fat crème fraîche, 15g Parmesan.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackEdamame Pods190 kcal · 16g protein · 5 min

200 g edamame pods, lightly salted.

Portions: 200g edamame pods

Recipe
  1. Prepare the ingredients: 200g edamame pods.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1500 kcal · 84g protein

Sunday

BreakfastBanana Protein Pancakes380 kcal · 22g protein · 15 min

Two pancakes made with mashed banana, two eggs, oat flour, and a sprinkle of cinnamon.

Portions: 1 banana, 2 eggs, 50g oat flour

Recipe
  1. Prepare the ingredients: 1 banana, 2 eggs, 50g oat flour.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchCaprese & Chickpea Salad400 kcal · 22g protein · 10 min

Buffalo mozzarella, tomato, basil, and chickpeas drizzled with olive oil and balsamic glaze.

Portions: 125g buffalo mozzarella, 200g tomatoes, 120g chickpeas (drained), 1 tbsp olive oil

Recipe
  1. Wash, chop, and portion the ingredients: 125g buffalo mozzarella, 200g tomatoes, 120g chickpeas (drained), 1 tbsp olive oil.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerNut Roast with Roasted Veg520 kcal · 24g protein · 45 min

Homemade walnut and lentil nut roast with roasted carrots, parsnips, and a vegetarian gravy.

Portions: 150g nut roast, 150g carrots, 150g parsnips

Recipe
  1. Prepare the ingredients: 150g nut roast, 150g carrots, 150g parsnips.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackGreek Yogurt & Honey200 kcal · 15g protein · 2 min

200 g 0% Greek yogurt with a teaspoon of honey and a sprinkle of seeds.

Portions: 200g 0% Greek yogurt, 1 tsp honey, 1 tsp mixed seeds

Recipe
  1. Prepare the ingredients: 200g 0% Greek yogurt, 1 tsp honey, 1 tsp mixed seeds.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1500 kcal · 83g protein

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Sample Weekly Shopping List

Here is a sample shopping list to cover this 7-day plan. Estimated cost: £35–45 per week.

Protein

  • 360g chickpeas (drained)
  • 300g firm tofu
  • 11 eggs
  • 100g red lentils (dry)
  • 220g green lentils (cooked)
  • 360g black beans (drained)
  • 1 egg
  • 120g kidney beans (drained)

Carbs

  • 100g oats
  • 200g brown rice (dry)
  • 1 slice wholemeal bread ( 40g )
  • 200ml oat milk
  • 80g quinoa (dry)
  • 30g granola
  • 2 small wholemeal tortillas ( 60g )
  • 70g Arborio rice (dry)
  • 50g oat flour

Vegetables

  • 60g baby spinach
  • 350g cherry tomatoes
  • 200g broccoli
  • 300g peppers
  • 250g spinach
  • 200g mushrooms
  • 150g roasted peppers
  • 200g cucumber
  • 200g sweet potato
  • 80g shredded cabbage
  • 100g carrot sticks
  • half avocado ( 75g )
  • 100g romaine lettuce
  • 80g sweetcorn
  • 60g wilted spinach
  • 150g butternut squash
  • 150g courgette
  • 200g mixed mushrooms
  • 200g edamame pods
  • 200g tomatoes
  • 150g carrots
  • 150g parsnips

Dairy

  • 200ml soy milk
  • 200g low-fat Greek yogurt
  • 80g reduced-fat halloumi
  • 200g low-fat cottage cheese
  • 400g 0% Greek yogurt
  • 150g protein yogurt
  • 125g buffalo mozzarella

Extras

  • 1 tbsp chia seeds (15g)
  • 1 banana x3
  • 2 tbsp tahini (15g)
  • 160g mixed berries
  • 1 slice wholemeal toast ( 120g )
  • 80g wholemeal spaghetti (dry)
  • 1 apple ( 180g )
  • 1 tbsp peanut butter (15g)
  • 1 tbsp almond butter (15g)
  • 60g reduced-fat feta
  • 150g low-fat paneer
  • 40g hummus
  • 1 tbsp Caesar dressing
  • 30g Parmesan
  • 15g crushed walnuts
  • 2 tbsp low-fat crème fraîche
  • 1 tbsp olive oil
  • 150g nut roast
  • 1 tsp honey
  • 1 tsp mixed seeds

Tips for Success

  • Hard-boil a batch of eight to ten eggs at the start of the week. They keep in the fridge for five days and are the fastest 78-kcal protein boost available.
  • 0% fat Greek yogurt is the most calorie-efficient protein source on a vegetarian plan. A 200 g serving provides 20 g of protein for around 115 kcal.
  • Press tofu before cooking for better texture — wrap it in a clean tea towel, place a weight on top, and leave for 20–30 minutes. Marinate and pan-fry or bake for a satisfying protein anchor.
  • Nutritional yeast adds a cheesy, umami flavour to vegetarian dishes and is rich in B vitamins. Find it in most major UK supermarkets for around £3–4 per bag.
  • Edamame (frozen) is one of the highest-protein vegetables available — 11 g per 100 g. Add to salads, stir-fries, or eat as a snack with a little sea salt.

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Meal plans are for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.

Frequently Asked Questions

How much protein can I get on a vegetarian diet?

More than you might expect. This plan delivers 100–130 g per day from eggs, dairy, tofu, and legumes — sufficient for most adults at 1,500 calories to preserve muscle while losing fat.

Is this plan vegan-friendly?

Not as written — it uses eggs, dairy (Greek yogurt, cottage cheese), and sometimes halloumi. To make it vegan, substitute silken tofu for eggs, soy or oat yogurt for Greek yogurt, and use more lentils and chickpeas.

Which UK supermarket is best for vegetarian high-protein foods?

Tesco and Sainsbury's have the widest range of high-protein vegetarian products including protein yogurt, cottage cheese varieties, and tofu. Aldi and Lidl are cheapest for eggs, Greek yogurt, and pulses.

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