2,200 kcal vegetarian meal plan

No meat, but plenty of protein from eggs, dairy and legumes. Roughly suits an active woman or a lighter man who wants to keep their weight and tone up.

2,200

kcal a day

130 g protein

240 g carbs

70 g fat

Maintenance calories: you tone up through training, not by starving.

130 g of protein without meat: Greek yogurt, quark, eggs, tofu and legumes.

Legumes and wholegrain sides add fibre and iron.

Monday

2,221 kcal · P 138 g · C 263 g · F 73 g

Breakfast · 7:00

Oatmeal with protein and fruit recipe →

rolled oats 90 g · milk 1.5 % 200 g · whey protein 20 g · mixed berries (frozen is fine) 100 g

549 kcal
P 35 g

Lunch · 12:00

Tempeh bowl with quinoa recipe →

tempeh 180 g · quinoa (cooked) 255 g · vegetables of your choice 200 g · avocado 40 g

772 kcal
P 49 g

Snack · 15:30

Hummus with vegetables and rice cakes recipe →

hummus 160 g · rice cakes 10 g · vegetables of your choice 150 g

355 kcal
P 16 g

Dinner · 19:00

Cottage cheese with bread and vegetables recipe →

cottage cheese 220 g · whole-grain bread 115 g · vegetables of your choice 200 g

545 kcal
P 38 g

Tuesday

2,224 kcal · P 136 g · C 230 g · F 82 g

Breakfast · 7:00

Scrambled eggs with bread and vegetables recipe →

eggs 3 pc (190 g) · whole-grain bread 100 g · vegetables of your choice 150 g

551 kcal
P 35 g

Lunch · 12:00

Cheese omelette with potatoes recipe →

eggs 4 pc (230 g) · Edam cheese 30 % 30 g · potatoes 390 g · vegetables of your choice 200 g

772 kcal
P 49 g

Snack · 15:30

Quark with fruit recipe →

quark (semi-skimmed) 150 g · mixed berries (frozen is fine) 100 g · banana 1 pc (145 g)

331 kcal
P 20 g

Dinner · 19:00

Tofu stir-fry with rice recipe →

tofu 190 g · rice (cooked) 130 g · vegetables of your choice 250 g · olive oil 10 g

570 kcal
P 32 g

Wednesday

2,257 kcal · P 130 g · C 324 g · F 50 g

Breakfast · 7:00

Greek yogurt with oats and nuts recipe →

Greek yogurt 0 % 235 g · rolled oats 70 g · mixed berries (frozen is fine) 100 g · nuts 15 g

543 kcal
P 36 g

Lunch · 12:00

Lentil dahl with rice recipe →

lentils (cooked) 435 g · rice (cooked) 120 g · vegetables of your choice 150 g · olive oil 10 g

789 kcal
P 45 g

Snack · 15:30

Protein shake and a banana recipe →

whey protein 15 g · milk 1.5 % 250 g · banana 2 pc (180 g)

332 kcal
P 22 g

Dinner · 19:00

Chickpea curry with salad recipe →

chickpeas (cooked) 290 g · rice (cooked) 30 g · vegetables of your choice 200 g · olive oil 10 g

593 kcal
P 27 g

You'll get the other 4 days and a shopping list in a custom plan

This meal plan is for an average build. In a custom plan we calculate calories and grams exactly for you, leave out what you don't eat and add a 4-week training plan.

Custom meal plan for €9.99

1,600 kcal fat loss meal plan 2,000 kcal fat loss meal plan 2,800 kcal muscle gain meal plan