Vegetarian meal plans

A vegetarian week still needs enough protein. Choose vegetarian in MealTote and every planned meal is meatless, with portions sized to your calories.

These recipes get their protein from beans, lentils, eggs, tofu, paneer and Greek yogurt, from shakshuka and chana masala to bean burgers and veggie fried rice.

Build my free vegetarian meal plan

How MealTote builds your plan

• Answer a few questions: who's eating, calories, optional macros, foods you love, allergies, time and budget.
• Get a 3, 5 or 7-day plan with portions sized for each person, and swap any meal in one tap.
• Shop from one grocery list split across Walmart, Aldi, Costco, Kroger and 30+ other chains, with a meal prep guide for the week.

Breakfast ideas

Aloo Paratha (Spiced Potato-Stuffed Flatbreads) with Yogurt60 min · 390 kcal · 13 g proteinBanana Bread Baked Oatmeal40 min · 330 kcal · 9 g proteinBerry Vanilla Overnight Oats5 min · 380 kcal · 18 g proteinBlueberry Cottage Cheese Blender Pancakes25 min · 470 kcal · 46 g proteinBlueberry Oat Muffins with Cinnamon Sugar40 min · 455 kcal · 13 g proteinBrioche French Toast20 min · 765 kcal · 22 g proteinBrown Sugar Banana Bread75 min · 335 kcal · 6 g proteinCheddar Scrambled Egg Plates with Turkey Bacon & Toast20 min · 565 kcal · 30 g proteinChilaquiles Verdes with Fried Eggs20 min · 650 kcal · 17 g proteinCoconut Chia Pudding with Berries5 min · 385 kcal · 8 g proteinCosta Rican Gallo Pinto with Fried Eggs30 min · 670 kcal · 24 g proteinCrisp Buttermilk Belgian Waffles with Berries35 min · 580 kcal · 14 g proteinCrispy Kimchi Pancakes (Kimchijeon) with Fried Eggs30 min · 370 kcal · 13 g proteinDan Bing (Taiwanese Egg Crepe Rolls with Cheese & Scallion)25 min · 420 kcal · 22 g proteinFluffy Blueberry Egg-White Protein Oatmeal15 min · 445 kcal · 42 g proteinFluffy Buttermilk Pancakes25 min · 405 kcal · 10 g proteinFrench Crêpes with Berries, Yogurt & Nutella35 min · 510 kcal · 19 g proteinFul Medames with Jammy Eggs & Warm Pita25 min · 585 kcal · 27 g proteinGilgeori Toast (Korean Street Egg & Cabbage Sandwich)25 min · 660 kcal · 24 g proteinHoney Berry Yogurt Parfaits5 min · 345 kcal · 22 g proteinHuevos Habaneros (Havana-Style Eggs Baked in Sofrito)35 min · 515 kcal · 22 g proteinHuevos Rancheros20 min · 620 kcal · 27 g proteinHuevos Rotos with Crispy Potatoes & Chorizo40 min · 530 kcal · 24 g proteinIndian Masala Omelet with Buttered Toast20 min · 555 kcal · 26 g protein

Lunch ideas

Black Bean & Corn Quesadillas20 min · 750 kcal · 30 g proteinClassic Egg Salad Sandwiches with Celery & Chives25 min · 455 kcal · 24 g proteinCold Sesame Soba Noodle Salad with Edamame25 min · 530 kcal · 23 g proteinGado-Gado with Crispy Tofu & Warm Peanut Sauce40 min · 735 kcal · 33 g proteinGigantes Plaki (Greek Baked Giant Beans with Feta)75 min · 800 kcal · 34 g proteinHarira (Moroccan Tomato, Lentil & Chickpea Soup)60 min · 475 kcal · 21 g proteinHearty Minestrone with White Beans & Pasta50 min · 515 kcal · 22 g proteinLebanese Red Lentil Soup with Lemon & Crispy Pita40 min · 570 kcal · 25 g proteinLemon Rice (Chitranna) with Peanuts & Cucumber Raita30 min · 625 kcal · 21 g proteinMumbai Pav Bhaji with Butter-Toasted Buns45 min · 780 kcal · 20 g proteinPesto Caprese Pasta Salad20 min · 520 kcal · 19 g proteinSabich (Fried Eggplant, Egg & Hummus Pitas with Tahini)40 min · 645 kcal · 20 g proteinSalvadoran Bean & Cheese Pupusas with Curtido60 min · 605 kcal · 23 g proteinTteokbokki (Spicy Korean Rice Cakes) with Boiled Eggs40 min · 560 kcal · 16 g proteinTuscan Panzanella with Mozzarella & White Beans40 min · 695 kcal · 28 g proteinBraaibroodjies (Chutney, Cheddar & Tomato Toasties)20 min · 740 kcal · 28 g proteinBroccoli Cheddar Soup with Crusty Bread35 min · 715 kcal · 32 g proteinCuban Black Bean Soup with Lime Crema45 min · 550 kcal · 23 g proteinEspinacas con Garbanzos (Seville Spinach & Chickpeas)35 min · 635 kcal · 28 g proteinGhanaian Red-Red with Sweet Fried Plantains45 min · 605 kcal · 16 g proteinGreek Orzo Salad with Chickpeas & Feta25 min · 600 kcal · 20 g proteinHabichuelas Guisadas (Puerto Rican Stewed Beans) with Rice & Avocado45 min · 760 kcal · 22 g proteinHungarian Mushroom Soup with Paprika & Dill40 min · 595 kcal · 24 g proteinKuku Sabzi (Persian Herb Frittata) with Yogurt & Walnuts45 min · 580 kcal · 27 g protein

Dinner ideas

15-Minute Veggie Fried Rice20 min · 445 kcal · 15 g proteinAloo Gobi with Basmati Rice45 min · 605 kcal · 14 g proteinChana Masala35 min · 580 kcal · 17 g proteinChiles Rellenos de Queso in Tomato Caldillo80 min · 820 kcal · 36 g proteinCreamy Penne alla Vodka30 min · 740 kcal · 22 g proteinCreamy Tomato Basil Soup & Grilled Cheese35 min · 825 kcal · 31 g proteinCrispy Baked Eggplant Parmesan75 min · 845 kcal · 38 g proteinCrispy Baked Falafel Pitas40 min · 680 kcal · 22 g proteinCrispy Sweet Potato & Black Bean Tacos35 min · 700 kcal · 18 g proteinCrispy Tofu & Veggie Peanut Stir-Fry30 min · 750 kcal · 35 g proteinCrispy-Top Baked Mac & Cheese45 min · 865 kcal · 38 g proteinDal Tadka (Spiced Red Lentils)35 min · 575 kcal · 22 g proteinFugazzeta (Argentine Cheese-Stuffed Onion Pizza)75 min · 920 kcal · 41 g proteinKoshari (Egyptian Lentils, Rice & Pasta with Spicy Tomato Sauce & Crispy Onions)75 min · 760 kcal · 25 g proteinMujadara (Lentils & Rice with Crispy Onions)50 min · 540 kcal · 22 g proteinMushroom & Parmesan Risotto45 min · 630 kcal · 17 g proteinPalak Paneer35 min · 640 kcal · 28 g proteinPierogi Ruskie with Browned Onions & Mizeria120 min · 650 kcal · 20 g proteinRajma (Punjabi Kidney Bean Curry)50 min · 665 kcal · 24 g proteinRatatouille with White Beans & Crusty Bread75 min · 665 kcal · 26 g proteinSmoky Black Bean Burgers35 min · 880 kcal · 30 g proteinSpanakopita (Crisp Spinach & Feta Pie) with Cucumber-Tomato Salad75 min · 785 kcal · 27 g proteinCreamy Pasta Primavera with Parmesan30 min · 695 kcal · 20 g proteinDhaba-Style Anda Curry with Peas40 min · 645 kcal · 22 g protein

147 MealTote recipes fit this plan. Browse all recipes.

Questions

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