Vegetarian plan

Vegetarian Maintenance Starter Plan

A realistic 3-day vegetarian meal plan for maintenance with practical prep times, grocery-friendly ingredients, and daily targets around 2300 kcal.

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Nutrition score

Good. Scores consider calories, protein, macro balance, fiber, key micronutrients, and variety.

System-generated, system-calculated nutrition.

Daily nutrition

1825Calories

112gProtein

62gFiber

27mgIron

1362mgCalcium

3.55gALA

2.04mcgB12

3.38mcgVitamin D

Nutrition values are recalculated from VeggieClick food records and should be reviewed for allergies and medical needs.

Trust layer

Sources, confidence, and calculation details

Confidence

100/100 - High confidence

This score reflects ingredient matching coverage, verified food coverage, and nutrition validation signals.

Items37

Matched100%

Verified100%

Calculation breakdown

Inputs: 82.0 kg, 178.0 cm, age 37, activity light, goal maintenance.

BMR = 10*weight + 6.25*height - 5*age + 5

BMR 1753 kcal -> TDEE 2410 kcal -> goal calories 2410 kcal.

Macro targets: protein 151g, carbs 271g, fat 80g.

Validated plan average calories: 1825 kcal (difference: -585 kcal).

Meals

3 day plan

Day 1

breakfast Protein Overnight Oats

Blueberries, 90 g
Chia seeds, 18 g
Fortified soy milk, 260 ml
Greek yogurt plain, 140 g
Rolled oats, 70 g

Mix oats, soy milk, and chia. Refrigerate overnight.
Top with blueberries before serving.
Serve with a side of plain Greek yogurt for extra protein.

lunch Lentil Quinoa Power Bowl

Cooked lentils, 190 g
Quinoa cooked, 170 g
Spinach, 80 g
Tahini, 18 g

Layer quinoa, lentils, and greens in a bowl.
Whisk tahini with lemon and water, then drizzle.

dinner Tofu Rice Vegetable Bowl

Bell peppers, 120 g
Broccoli, 150 g
Brown rice cooked, 210 g
Firm tofu, 190 g

Pan-sear tofu until lightly golden.
Serve with rice and sauteed vegetables.

Day 2

breakfast Tofu Scramble Breakfast Plate

Egg, 130 g
Firm tofu, 170 g
Tomatoes, 120 g
Whole grain bread, 80 g

Cook crumbled tofu with spices.
Serve with toast and sliced tomatoes.
For ovo-vegetarian variation, add softly scrambled eggs.

lunch Black Bean Fajita Bowl

Avocado, 70 g
Bell peppers, 140 g
Black beans, 200 g
Brown rice cooked, 180 g

Warm beans and rice.
Top with sauteed peppers and avocado.

dinner White Bean Kale Soup

Carrots, 100 g
Kale, 120 g
Tomatoes, 160 g
White beans, 220 g

Simmer vegetables until tender.
Add beans and kale and cook until warmed through.

Day 3

breakfast Berry Flax Oat Bowl

Fortified oat milk, 260 ml
Ground flaxseed, 16 g
Rolled oats, 75 g
Strawberries, 100 g

Cook oats with oat milk.
Top with flax and strawberries.

lunch Tempeh Soba Salad

Bell peppers, 120 g
Edamame, 120 g
Soba noodles, 210 g
Tempeh, 180 g

Cook soba noodles and cool slightly.
Top with seared tempeh, edamame, and crisp vegetables.

dinner Chickpea Sweet Potato Stew

Chickpeas, 220 g
Fortified soy milk, 220 ml
Spinach, 90 g
Sweet potato, 240 g

Simmer chickpeas and sweet potato until tender.
Stir in soy milk and spinach before serving.