Nutrition score
79
Good. Scores consider calories, protein, macro balance, fiber, key micronutrients, and variety.
AI-generated, system-calculated nutrition.
Vegetarian plan
Weeknight-Friendly Vegetarian Training Week Plan
A realistic 7-day vegetarian meal plan for muscle gain with practical prep times, grocery-friendly ingredients, and daily targets around 2792 kcal.
Daily nutrition
1821Calories
112gProtein
61gFiber
27mgIron
1394mgCalcium
3.68gALA
2.07mcgB12
3.29mcgVitamin 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
97/100 - High confidence
This score reflects ingredient matching coverage, verified food coverage, and nutrition validation signals.
Items87
Matched100%
Verified100%
Calculation breakdown
Inputs: 61.0 kg, 184.0 cm, age 26, activity light, goal weight loss.
BMR = 10*weight + 6.25*height - 5*age - 161
BMR 1469 kcal -> TDEE 2020 kcal -> goal calories 1717 kcal.
Macro targets: protein 129g, carbs 172g, fat 57g.
Validated plan average calories: 1821 kcal (difference: +104 kcal).
Meals
7 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.
Day 4
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 5
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 6
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.
Day 7
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.