vegetarianplant basedtofu and tempehlegumes

Vegetarian 7-Day Meal Prep Plan

For meat-free eaters who want plant-based meals that still hit protein numbers.

See the 7-day meal prep plan Browse recipes

This is a lacto-ovo vegetarian week built around tofu, tempeh, lentils, chickpeas, black beans, eggs, Greek yogurt, and cottage cheese — ingredients that hit 20–30 g of protein per meal without meat and without specialty-store shopping.

Prep-day playbook (Sunday, about 90 minutes): press and cube tofu while the oven heats to 425°F; tofu and tempeh go onto separate sheet pans at 0:10; lentils and rice pots start at 0:20; chickpeas get roasted for crunch at 0:40; crudités and a tahini-lemon dressing are prepped at 1:00; jar salads and snack boxes are assembled last.

Fridge life: baked tofu and tempeh 4–5 days; cooked lentils 5 days; jar salads with dressing on the bottom 5 days; roasted chickpeas go soft after 3, so keep them in a separate small container. Reheat tofu in a skillet rather than a microwave to bring back the edge.

Days land between 1,450 and 1,650 calories with fiber running high, so the plates stay big and filling while calories stay moderate.

Portion guide

Portions are written for ~1,500-calorie days. If protein feels low, add tofu, tempeh, or a half cup of edamame before adding grains.

7-day meal prep plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Monday	Overnight oats with chia & berries380 1 jar P 14 g · C 50 g · F 14 g	Chickpea & feta salad with pita450 1.5 cups + 1/2 pita P 20 g · C 52 g · F 18 g	Tofu stir-fry over brown rice490 7 oz tofu + 1 cup rice P 28 g · C 54 g · F 18 g	Greek yogurt cup135 5.3 oz P 15 g · C 10 g · F 4 g	1455 kcal
Tuesday	Veggie omelet with whole-grain toast385 2 eggs + 1/2 cup whites + 1 slice P 28 g · C 30 g · F 17 g	Lentil soup with roll & side salad410 1.5 cups + 1 roll P 24 g · C 58 g · F 9 g	Black bean quesadillas with salsa & salad475 1 large + 1 cup salad P 24 g · C 54 g · F 18 g	Trail mix with extra peanuts205 1/3 cup P 6 g · C 20 g · F 11 g	1475 kcal
Wednesday	Greek yogurt parfait with granola & soy milk385 1 cup + 1/4 cup + 1 cup P 26 g · C 48 g · F 10 g	Hummus & veggie wrap400 1 large wrap P 16 g · C 48 g · F 16 g	Tempeh taco bowl with avocado475 5 oz tempeh + 1 cup rice P 28 g · C 50 g · F 18 g	Steamed edamame195 1 cup in pods P 17 g · C 14 g · F 8 g	1455 kcal
Thursday	Peanut butter banana toast with soy milk400 2 slices + 1 cup P 18 g · C 50 g · F 14 g	Quinoa & chickpea power bowl415 1.5 cups P 20 g · C 52 g · F 14 g	Tofu coconut curry over rice455 7 oz tofu + 1 cup rice P 24 g · C 54 g · F 16 g	Apple with peanut butter185 1 medium + 1 tbsp P 4 g · C 24 g · F 8 g	1455 kcal
Friday	Chia pudding with soy milk & granola415 1 jar + 1/4 cup granola P 18 g · C 50 g · F 16 g	Black bean burrito bowl with avocado460 1.5 cups + 1/2 avocado P 21 g · C 56 g · F 17 g	Lentil bolognese with whole-wheat pasta435 1.5 cups P 26 g · C 56 g · F 12 g	Almonds175 1 oz P 6 g · C 6 g · F 14 g	1485 kcal
Saturday	Plant-protein pancakes with soy milk & berries420 3 pancakes + 1 cup P 28 g · C 52 g · F 11 g	Falafel box with tahini435 5 falafel + 1/4 cup salad P 18 g · C 50 g · F 18 g	Veggie chili with cornbread445 1.5 cups + 1 piece P 24 g · C 58 g · F 13 g	String cheese155 1 stick P 7 g · C 18 g · F 6 g	1455 kcal
Sunday	Veggie frittata with toast & fruit415 2 eggs + 1 slice + 1 cup P 28 g · C 38 g · F 17 g	Margherita flatbread with side salad440 1/2 flatbread + 2 cups P 20 g · C 50 g · F 18 g	Sunday batch: baked tofu, roasted veg & wild rice450 7 oz + 1 cup + 1 cup P 26 g · C 50 g · F 16 g	Hummus with baby carrots155 1/4 cup + 1 cup P 5 g · C 18 g · F 7 g	1460 kcal

Monday

1455 kcal

Breakfast

Overnight oats with chia & berries380

1 jar

P 14 g · C 50 g · F 14 g

Lunch

Chickpea & feta salad with pita450

1.5 cups + 1/2 pita

P 20 g · C 52 g · F 18 g

Dinner

Tofu stir-fry over brown rice490

7 oz tofu + 1 cup rice

P 28 g · C 54 g · F 18 g

Snacks

Greek yogurt cup135

5.3 oz

P 15 g · C 10 g · F 4 g

Tuesday

1475 kcal

Breakfast

Veggie omelet with whole-grain toast385

2 eggs + 1/2 cup whites + 1 slice

P 28 g · C 30 g · F 17 g

Lunch

Lentil soup with roll & side salad410

1.5 cups + 1 roll

P 24 g · C 58 g · F 9 g

Dinner

Black bean quesadillas with salsa & salad475

1 large + 1 cup salad

P 24 g · C 54 g · F 18 g

Snacks

Trail mix with extra peanuts205

1/3 cup

P 6 g · C 20 g · F 11 g

Wednesday

1455 kcal

Breakfast

Greek yogurt parfait with granola & soy milk385

1 cup + 1/4 cup + 1 cup

P 26 g · C 48 g · F 10 g

Lunch

Hummus & veggie wrap400

1 large wrap

P 16 g · C 48 g · F 16 g

Dinner

Tempeh taco bowl with avocado475

5 oz tempeh + 1 cup rice

P 28 g · C 50 g · F 18 g

Snacks

Steamed edamame195

1 cup in pods

P 17 g · C 14 g · F 8 g

Thursday

1455 kcal

Breakfast

Peanut butter banana toast with soy milk400

2 slices + 1 cup

P 18 g · C 50 g · F 14 g

Lunch

Quinoa & chickpea power bowl415

1.5 cups

P 20 g · C 52 g · F 14 g

Dinner

Tofu coconut curry over rice455

7 oz tofu + 1 cup rice

P 24 g · C 54 g · F 16 g

Snacks

Apple with peanut butter185

1 medium + 1 tbsp

P 4 g · C 24 g · F 8 g

Friday

1485 kcal

Breakfast

Chia pudding with soy milk & granola415

1 jar + 1/4 cup granola

P 18 g · C 50 g · F 16 g

Lunch

Black bean burrito bowl with avocado460

1.5 cups + 1/2 avocado

P 21 g · C 56 g · F 17 g

Dinner

Lentil bolognese with whole-wheat pasta435

1.5 cups

P 26 g · C 56 g · F 12 g

Snacks

Almonds175

1 oz

P 6 g · C 6 g · F 14 g

Saturday

1455 kcal

Breakfast

Plant-protein pancakes with soy milk & berries420

3 pancakes + 1 cup

P 28 g · C 52 g · F 11 g

Lunch

Falafel box with tahini435

5 falafel + 1/4 cup salad

P 18 g · C 50 g · F 18 g

Dinner

Veggie chili with cornbread445

1.5 cups + 1 piece

P 24 g · C 58 g · F 13 g

Snacks

String cheese155

1 stick

P 7 g · C 18 g · F 6 g

Sunday

1460 kcal

Breakfast

Veggie frittata with toast & fruit415

2 eggs + 1 slice + 1 cup

P 28 g · C 38 g · F 17 g

Lunch

Margherita flatbread with side salad440

1/2 flatbread + 2 cups

P 20 g · C 50 g · F 18 g

Dinner

Sunday batch: baked tofu, roasted veg & wild rice450

7 oz + 1 cup + 1 cup

P 26 g · C 50 g · F 16 g

Snacks

Hummus with baby carrots155

1/4 cup + 1 cup

P 5 g · C 18 g · F 7 g

What to buy this week

•Extra-firm tofu, 2 blocks, and tempeh, 1 block
•Lentils, 1 lb, and canned chickpeas and black beans, 2 cans each
•Eggs, 1 dozen
•Greek yogurt, 32 oz, and cottage cheese, 16 oz
•Quinoa, brown rice, and whole-wheat pasta
•Tahini, hummus, and soy milk
•Bell peppers, mushrooms, spinach, broccoli, cabbage, carrots
•Feta, string cheese, whole-grain wraps, and pitas

Food swaps

Instead of	Try	Why
Tofu, 7 oz	Tempeh, 5 oz, or 1.5 cups cooked lentils	Tempeh brings more protein per ounce; lentils add more fiber.
Greek yogurt, 1 cup	Soy yogurt, 1 cup	Makes the meal fully plant-based; add 1/2 scoop protein if you want the same protein number.
Feta, 1 oz	Kalamata olives, 8, or nutritional yeast, 2 tbsp	Olives keep the salty note; nutritional yeast keeps the protein.
Whole-wheat pasta, 1.5 cups	Chickpea pasta, 1.5 cups	Adds about 8 g protein; cook 1 minute past al dente.

Frequently asked questions

Can vegetarian meals really hit protein goals?

Yes, with the right building blocks: tofu, tempeh, lentils, chickpeas, black beans, eggs, Greek yogurt, and cottage cheese. Layering two sources per meal — beans plus cheese, tofu plus edamame — is the simplest way to reach 20–30 g per meal.

How long does prepped tofu last?

Baked tofu holds 4–5 days in the fridge and actually firms up as it sits. Keep it separate from watery vegetables so it does not steam, and reheat it in a dry skillet for 2–3 minutes to bring the texture back.

Is this plan vegan if I skip the eggs and dairy?

No — it is written as lacto-ovo vegetarian. To move toward vegan, swap eggs for scrambled tofu, Greek yogurt for soy yogurt, and add a half cup of edamame or a scoop of plant protein to hold the protein numbers.

Related plans & recipes

All 7-Day Meal Prep Plans→Classic 7-Day Meal Prep Plan→Budget 7-Day Meal Prep Plan→No-Cook Lunches Plan→

Choose your stage

7 Day Meal Prep for Weight Loss Quick Weight Loss Meals by Time No Cook Weight Loss Meals Healthy Lunch Ideas for Weight Loss

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.