2,500 Calorie Vegetarian Meal Plan Example

An example of a full day of vegetarian eating at about 2,500 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This vegetarian day is about 2,500 calories, with about 177 grams of protein, 274 grams of carbs and 87 grams of fat. It includes eggs and dairy but no meat or fish. Most of its protein comes from whey protein powder, firm tofu and Greek yogurt. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,495 cal

Carbs274 g

Protein177 g

Fat87 g

Fiber: 50 g

Breakfast

760 cal · 61 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water1 cup dry (81 g)	307	11 g	55 g	5 g
Skim milk1 cup (240 ml)	83	8 g	12 g	0 g
Whey protein powder1½ scoops (48 g)	169	38 g	3 g	1 g
Banana1 medium (118 g)	105	1 g	27 g	0 g
Peanut butter1 tbsp (16 g)	96	4 g	4 g	8 g

Lunch

558 cal · 28 g protein

Food	Calories	Protein	Carbs	Fat
Lentils, cooked¾ cup (148 g)	172	13 g	30 g	1 g
Quinoa, cooked¾ cup (139 g)	166	6 g	30 g	3 g
Feta cheese1½ oz (43 g)	113	6 g	2 g	9 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Cherry tomatoes½ cup (74 g)	13	1 g	3 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Snack

222 cal · 21 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat¾ cup (184 g)	108	19 g	7 g	1 g
Blueberries¼ cup (37 g)	21	0 g	5 g	0 g
Walnuts½ oz (14 g)	93	2 g	2 g	9 g

Dinner

655 cal · 42 g protein

Food	Calories	Protein	Carbs	Fat
Firm tofu¾ cup (189 g)	272	33 g	5 g	16 g
Brown rice, cooked1 cup (202 g)	248	6 g	52 g	2 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

300 cal · 25 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%¾ cup (170 g)	137	18 g	8 g	4 g
Whole-wheat toast1 slice (32 g)	81	4 g	14 g	1 g
Almonds½ oz (14 g)	82	3 g	3 g	7 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the whey protein powder or another carb you enjoy for the oats. Our vegan protein list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 2,500 calorie vegetarian example come from?

Most of it comes from whey protein powder (38 g), firm tofu (33 g) and Greek yogurt (19 g), about 50% of the day's 177 g.

How are the calories split in this 2,500 calorie vegetarian example?

Breakfast has about 760 calories, then lunch 558, the snack 222, dinner 655 and the evening snack 300. Breakfast is the biggest meal, at about 30% of the day.

How much fiber does this 2,500 calorie vegetarian example have?

About 50 g, mostly from lentils and oats. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 35 g at this calorie level.