| 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.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
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.
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.
50 g oats cooked with soy milk, 1 tbsp chia seeds, topped with sliced banana and a drizzle of honey.
Tinned chickpeas, baby spinach, cherry tomatoes, cucumber, red onion, and lemon-tahini dressing.
Firm tofu cubes stir-fried with broccoli, peppers, and soy sauce, served on brown rice.
200 g low-fat Greek yogurt with a handful of mixed berries.
Two eggs scrambled with spinach and cherry tomatoes, on a slice of wholemeal toast.
Thick red lentil soup with cumin, turmeric, and a wedge of wholemeal bread.
Finely chopped mushrooms and green lentils in a rich tomato sauce, served over wholemeal spaghetti.
One apple sliced and served with one tablespoon of natural peanut butter.
50 g oats soaked in oat milk with a tablespoon of almond butter and banana slices.
Grilled reduced-fat halloumi over 80 g quinoa with roasted peppers, cucumber, and mint dressing.
Four-egg frittata baked with diced sweet potato, spinach, and feta cheese.
200 g low-fat cottage cheese with sliced cucumber.
Layered 0% Greek yogurt, granola (30 g), and mixed berries.
Spiced black beans in two small wholemeal tortillas with shredded cabbage, salsa, and low-fat sour cream.
Low-fat paneer with spinach in a tomato-based curry sauce, served with a small portion of brown rice.
40 g hummus with 100 g carrot sticks.
Two slices wholemeal toast topped with half a mashed avocado and one poached egg.
Crispy baked tofu cubes over romaine lettuce with a light Caesar-style dressing and Parmesan.
Kidney beans, black beans, and sweetcorn in a smoky tomato chilli. Served with brown rice.
Protein yogurt pot with 15 g crushed walnuts.
Three-egg omelette with wilted spinach, 30 g reduced-fat feta, and cherry tomatoes.
Roasted butternut squash, courgette, and peppers over green lentils with a tahini dressing.
Arborio rice cooked with mixed mushrooms, low-fat crème fraîche, and Parmesan. Smaller portion.
200 g edamame pods, lightly salted.
Two pancakes made with mashed banana, two eggs, oat flour, and a sprinkle of cinnamon.
Buffalo mozzarella, tomato, basil, and chickpeas drizzled with olive oil and balsamic glaze.
Homemade walnut and lentil nut roast with roasted carrots, parsnips, and a vegetarian gravy.
200 g 0% Greek yogurt with a teaspoon of honey and a sprinkle of seeds.
Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £35–45 per week.
Keep meals organised with freezer-safe meal prep labels for dates, portions, calories, protein, and reheating notes.
View meal prep labels →Useful if you batch cook, freeze meals, or prep multiple portions.
Our AI generator creates a personalised High Protein Vegetarian meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My High Protein Vegetarian Plan →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.
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.
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.
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.