Vegetarian Meal Plan Example

An example of a full day of vegetarian eating at about 1,800 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This vegetarian day includes dairy. Its protein comes from Greek yogurt, cottage cheese, lentils and tofu. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,800 cal

Carbs196 g

Protein126 g

Fat67 g

Fiber: 53 g

Breakfast

354 cal · 25 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat6 oz (170 g)	100	17 g	6 g	1 g
Oats (rolled), cooked with water½ cup dry (41 g)	153	5 g	27 g	3 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g
Chia seeds1 tbsp (12 g)	58	2 g	5 g	4 g

Lunch

455 cal · 25 g protein

Food	Calories	Protein	Carbs	Fat
Lentils, cooked1 cup (198 g)	230	18 g	40 g	1 g
Quinoa, cooked½ cup (93 g)	111	4 g	20 g	2 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Cherry tomatoes½ cup (75 g)	13	1 g	3 g	0 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Snack

259 cal · 13 g protein

Food	Calories	Protein	Carbs	Fat
Baby carrots10 carrots (100 g)	35	1 g	8 g	0 g
Hummus2 tbsp (30 g)	71	2 g	4 g	5 g
String cheese1 stick (28 g)	72	7 g	1 g	5 g
Almonds½ oz (14 g)	81	3 g	3 g	7 g

Dinner

593 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
Red bell pepper½ cup sliced (46 g)	12	0 g	3 g	0 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

138 cal · 13 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%½ cup (113 g)	92	12 g	5 g	3 g
Strawberries1 cup (144 g)	46	1 g	11 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 lentils. 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 example come from?

Most of it comes from firm tofu (44 g), lentils (18 g) and Greek yogurt (17 g), about 63% of the day's 126 g.

How are the calories split in this vegetarian example?

Breakfast has about 354 calories, then lunch 455, the snack 259, dinner 593 and the evening snack 138. Dinner is the biggest meal, at about 33% of the day.

How much fiber does this vegetarian example have?

About 53 g, mostly from lentils and firm tofu. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 25 g at this calorie level.