Meal Plan Examples

Vegetarian High-Protein Meal Plan Example

An example of a full day of high-protein vegetarian eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This vegetarian high-protein day has about 211 grams of protein, 178 grams of carbs and 59 grams of fat. It includes eggs and dairy but no meat or fish. Most of its protein comes from firm tofu, whey protein powder and Greek yogurt. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,004 cal

Carbs178 g

Protein211 g

Fat59 g

Fiber: 38 g

Breakfast

581 cal · 81 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1½ cups (368 g)	217	37 g	13 g	1 g
Whey protein powder1½ scoops (48 g)	169	38 g	3 g	1 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g
Oats (rolled), cooked with water½ cup dry (40 g)	153	5 g	27 g	3 g

Lunch

581 cal · 50 g protein

Food	Calories	Protein	Carbs	Fat
Firm tofu1 cup (252 g)	363	44 g	7 g	22 g
Brown rice, cooked½ cup (101 g)	124	3 g	26 g	1 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

229 cal · 25 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%1 cup (226 g)	183	24 g	11 g	5 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g

Dinner

330 cal · 37 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled1 large (50 g)	78	6 g	1 g	5 g
Egg whites5 large (165 g)	86	18 g	1 g	0 g
Whole-wheat toast1 slice (32 g)	81	4 g	14 g	1 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Mozzarella, part-skim1 oz (28 g)	72	7 g	1 g	5 g

Evening snack

282 cal · 19 g protein

Food	Calories	Protein	Carbs	Fat
Edamame, cooked1 cup (155 g)	188	18 g	14 g	8 g
Apple1 medium (182 g)	95	0 g	25 g	0 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 firm tofu 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 vegetarian high-protein example come from?

Most of it comes from firm tofu (44 g), whey protein powder (38 g) and Greek yogurt (37 g), about 56% of the day's 211 g.

How are the calories split in this vegetarian high-protein example?

Breakfast has about 581 calories, then lunch 581, the snack 229, dinner 330 and the evening snack 282. Lunch is the biggest meal, at about 29% of the day.

How much fiber does this vegetarian high-protein example have?

About 38 g, mostly from edamame and firm tofu. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.