Vegetarian meal plan
Daily menu with portions and macros
Lacto-ovo-vegetarian menu: no meat or fish, but milk, yoghurt and eggs. Tofu with rice and chickpea salad provide two different ways to add plant-based protein throughout the day.
kkal.ai Editorial Team · · Educational example, no medical review
Estimated daily totals
- Calories
- 1,798 kcal
- Protein
- 95.8 g
- Carbs
- 224.5 g
- Fat
- 62 g
Target: 1,800 kcal
Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.
How to customize this menu
Choose firm tofu
The calculation uses firm tofu with a guideline of 120 kcal per 100 g. Silken tofu or marinated tofu may vary greatly; check the label.
Recalculation required for vegan version
A plant-based drink and plant-based yogurt are not always equal to dairy in terms of protein. Remove eggs and select replacements with a new calculation, rather than simply eliminating foods.
Daily shopping list
Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.
Cereals and bread
- Oat flakes, dry50 g
- Rice, boiled190 g
- Whole grain bread25 g
Protein products
- Milk 2.5%200 g
- Tofu, firm180 g
- Greek yogurt 2%, no sugar200 g
- Chickpeas, boiled or canned without liquid160 g
- Eggs, boiled, without shell50 g
Vegetables and fruits
- Banana, without peel100 g
- Broccoli cooked without oil200 g
- Strawberries, fresh or frozen, without sugar150 g
- Tomatoes, fresh150 g
- Cucumbers, fresh150 g
Oils and nuts
- Walnuts, shelled10 g
- Olive or sunflower oil10 g
- Almonds15 g
Frequently asked questions
Is this menu suitable for vegans?
No, it contains eggs and dairy. It is designed for a lacto-ovo-vegetarian diet.
What can you replace tofu with?
You can make a lunch with lentils or beans, but they provide a different ratio of protein to carbohydrates. Also recalculate the side dish to maintain the desired daily reference.
How are calories and macros calculated?
For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.
Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.
Show values per 100 g products
| Product | kcal | P, g | F, g | C, g |
|---|---|---|---|---|
| Oat flakes, dry | 370 | 13 | 7 | 62 |
| Milk 2.5% | 52 | 3 | 2.5 | 4.7 |
| Banana, without peel | 89 | 1.1 | 0.3 | 22.8 |
| Walnuts, shelled | 654 | 15.2 | 65.2 | 13.7 |
| Tofu, firm | 120 | 13 | 7 | 1.5 |
| Rice, boiled | 130 | 2.7 | 0.3 | 28.2 |
| Broccoli cooked without oil | 35 | 2.4 | 0.4 | 7.2 |
| Olive or sunflower oil | 900 | 0 | 100 | 0 |
| Greek yogurt 2%, no sugar | 73 | 9 | 2 | 4 |
| Strawberries, fresh or frozen, without sugar | 32 | 0.7 | 0.3 | 7.7 |
| Almonds | 579 | 21.2 | 49.9 | 21.6 |
| Chickpeas, boiled or canned without liquid | 164 | 8.9 | 2.6 | 27.4 |
| Eggs, boiled, without shell | 155 | 12.6 | 10.6 | 1.1 |
| Tomatoes, fresh | 18 | 0.9 | 0.2 | 3.9 |
| Cucumbers, fresh | 15 | 0.7 | 0.1 | 3.6 |
| Whole grain bread | 247 | 9 | 3.5 | 43 |
Sources for self-checking
General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.
- WHO: principles of healthy eating
- NIDDK: Individual Calorie Planning
- USDA FoodData Central: Food Ingredients Guide
These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.
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