High-protein vegetarian meal plan
Start with this egg-free breakfast and lunch, or choose from two more of each below. Every pair uses dairy and plant protein to put roughly 80–86 grams on autopilot before dinner—without rebuilding your day in a tracking app.
Default pair: The example math uses Orgain 21g powder, FAGE 0% plain Greek yogurt, Good Culture 2% cottage cheese and one regular slice of Dave’s 21 Whole Grains and Seeds. Your labels decide your exact total.
The simple formula
Breakfast 1 · about 8 minutes
Add one serving chocolate protein powder that provides about 21g protein.
Add ½ cup plain nonfat Greek yogurt, ¼ cup milk, ¼ banana and a handful (about ½ cup) frozen blueberries.
Add ¾ cup water and ice, then blend until smooth. Add a little more water if it is too thick.
Toast one regular slice Dave’s 21 Whole Grains and Seeds and top with ¼ avocado, salt, black pepper and red pepper flakes.
Check the front of your tub
Vega products currently range from 15g to 30g protein per serving. Use the row that matches your label.
Lunch 1 · about 7 minutes
Toast one regular slice Dave’s 21 Whole Grains and Seeds. Spoon ½ cup cottage cheese over it, add ¼ sliced or smashed avocado, then season with pepper and red pepper flakes.
Whisk or blend ¾ cup plain nonfat Greek yogurt with cold water until drinkable. Season with salt, mint powder, black pepper and any spices you like.
Cottage cheese and seasoned chaas can both contain substantial sodium. Taste before adding salt and choose lower-sodium products if that is appropriate for you.
Two more breakfasts + two more lunches
These are complete alternatives—not extra food to add to the default meals. Choose one breakfast and one lunch, calculate your brands once and use that pair for several days.
Breakfast 2
Mix it in a jar at night. In the morning, breakfast is already decided.
Repeatable prep: Make three jars at once; prepare the next two midweek. Keep cut fruit separate until serving.
Breakfast 3
A no-blender option for mornings when you want something spoonable.
Repeatable prep: Pre-portion the dry powders and seeds for five days; add yogurt and berries each morning.
Lunch 2
Cook a large tray of tofu and rice once, then assemble five nearly identical bowls.
Repeatable prep: Prepare three lunches; freeze or make the last two midweek for food quality.
Lunch 3
An Indian-inspired bowl that uses the same Greek yogurt in a savory way.
Repeatable prep: Portion the lentil-quinoa base for five days; keep the raita separate and make it twice weekly.
Remove the weekday decisions
Pick one breakfast and one lunch for the workweek. Next week, move to another pair. Dinner remains the place for variety, family meals and eating out.
The original pair · ≈ 82g
Repeat Breakfast 1 and Lunch 1 from Monday through Friday.
The prep-ahead pair · ≈ 83g
Repeat Breakfast 2 and Lunch 2 from Monday through Friday.
The no-blender pair · ≈ 86g
Repeat Breakfast 3 and Lunch 3 from Monday through Friday.
“Calculate two meals once. Keep one meal flexible. Give yourself fewer chances to lose the habit.”
Week 1 · five breakfasts + lunches
This list supports the original pair. When you rotate to Week 2 or 3, use the ingredient list on those two recipe cards. Buy package sizes that minimize waste in your household.
How the example was calculated
The branded examples use current manufacturer nutrition facts: Orgain plant protein powder provides 21g protein and 150 calories per serving; Dave’s regular 21 Whole Grains and Seeds provides 6g and 110 calories per slice; FAGE Total 0% provides 18g and 90 calories per ¾ cup; Good Culture 2% cottage cheese provides 14g and 90 calories per ½ cup; PB2 provides 6g protein per serving; House Foods extra-firm tofu provides 8g per serving; and Birds Eye shelled edamame provides 9g per serving. Other foods use rounded database estimates.
Sources: Orgain nutrition, Dave’s Killer Bread nutrition, FAGE Total 0% nutrition, Good Culture nutrition, Quaker oats, PB2, House Foods tofu, Birds Eye edamame, Vega protein FAQ and USDA FoodData Central.
Common questions
Yes. It contains dairy but no eggs or meat. It is lacto-vegetarian, not vegan. If you eat eggs, the original egg-based breakfast and lunch is another repeatable option.
You can, but protein and added sugar vary. Plain strained Greek yogurt makes the label math easier and works in both the sweet smoothie and savory chaas.
Yes, but many plant-based yogurts have much less protein. Check the label and increase another protein source if you want to preserve the meal total.
No. One hundred grams is an example, not a universal target. Your needs depend on body size, activity, age, health and goals. The repeatable-meal system also works with a lower or higher appropriate target.
No. They are defaults for busy days. The three-week rotation repeats one pair for five workdays, then changes the pair the following week. Eat something else when you go out and keep variety across dinners and weekends.