7-Day Vegetarian Meal PlanMaintenance

Plant-forward meals with eggs and dairy; legumes + grains for complete protein. Balanced plant-forward eating with eggs and dairy.

  • 1,224kcal a day
  • 60 gprotein
  • 157 gcarbs
  • 38 gfat
  • 18recipes

Day 1

1,245 kcal · 63 g protein · 169 g carbs · 32 g fat

Protein Pancakes

Breakfast

Protein Pancakes

340 kcal · P 28 g · C 32 g · F 10 g · 15 min

Recipe

Ingredients

  • 1 cup oats, blended
  • 2 eggs
  • 1 scoop protein powder
  • 1/2 cup milk

Steps

  1. Blend all ingredients into batter.
  2. Cook pancakes on a non-stick pan 2–3 minutes per side.
Lentil Curry with Rice

Lunch

Lentil Curry with Rice

420 kcal · P 16 g · C 68 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup cooked lentils
  • 1 cup coconut curry sauce
  • 3/4 cup brown rice, cooked

Steps

  1. Simmer lentils in curry sauce 15 minutes.
  2. Serve over rice.
Tofu Veggie Stir-Fry Bowl

Dinner

Tofu Veggie Stir-Fry Bowl

380 kcal · P 18 g · C 42 g · F 14 g · 20 min

Recipe

Ingredients

  • 8 oz firm tofu, cubed
  • 2 cups mixed stir-fry vegetables
  • 1 cup brown rice, cooked
  • 2 tbsp soy sauce

Steps

  1. Pan-sear tofu until golden.
  2. Stir-fry vegetables 4 minutes, add tofu and soy sauce.
  3. Serve over brown rice.
Fresh Banana

Snack

Fresh Banana

105 kcal · P 1 g · C 27 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium banana

Steps

  1. Peel and enjoy.

Day 2

1,280 kcal · 44 g protein · 168 g carbs · 47 g fat

Smoothie Bowl

Breakfast

Smoothie Bowl

350 kcal · P 12 g · C 58 g · F 8 g · 10 min

Recipe

Ingredients

  • 1 cup frozen mixed fruit
  • 1/2 cup plant milk
  • 2 tbsp granola

Steps

  1. Blend fruit and milk until thick.
  2. Pour into bowl and top with granola.
Chickpea Salad

Lunch

Chickpea Salad

360 kcal · P 14 g · C 42 g · F 14 g · 15 min

Recipe

Ingredients

  • 1 can chickpeas, drained
  • 2 cups mixed greens
  • 1 tbsp lemon tahini dressing

Steps

  1. Combine chickpeas and greens.
  2. Toss with dressing.
Veggie Pasta

Dinner

Veggie Pasta

400 kcal · P 12 g · C 62 g · F 10 g · 22 min

Recipe

Ingredients

  • 2 oz whole-wheat pasta, dry
  • 2 cups roasted vegetables
  • 2 tbsp olive oil and herbs

Steps

  1. Cook pasta.
  2. Toss with roasted vegetables and olive oil.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

Day 3

1,250 kcal · 67 g protein · 161 g carbs · 35 g fat

Greek Yogurt with Berries & Oats

Breakfast

Greek Yogurt with Berries & Oats

340 kcal · P 22 g · C 42 g · F 8 g · 8 min

Recipe

Ingredients

  • 3/4 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1/4 cup rolled oats

Steps

  1. Layer yogurt, berries, and oats in a bowl.
  2. Serve immediately.
Quinoa Buddha Bowl

Lunch

Quinoa Buddha Bowl

440 kcal · P 14 g · C 58 g · F 16 g · 20 min

Recipe

Ingredients

  • 3/4 cup quinoa, cooked
  • 1/2 cup chickpeas
  • 1 cup roasted vegetables
  • 2 tbsp tahini dressing

Steps

  1. Layer quinoa, chickpeas, and vegetables.
  2. Drizzle with tahini.
Lentil Sweet Potato Curry

Dinner

Lentil Sweet Potato Curry

340 kcal · P 14 g · C 52 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup dry red lentils
  • 2 sweet potatoes, cubed
  • 1 can coconut milk
  • 2 tbsp curry powder

Steps

  1. Simmer lentils, sweet potato, coconut milk, and curry powder 25 minutes.
  2. Stir until thick and serve warm.
Greek Yogurt

Snack

Greek Yogurt

130 kcal · P 17 g · C 9 g · F 3 g · 2 min

Recipe

Ingredients

  • 3/4 cup plain Greek yogurt (0%)

Steps

  1. Scoop into a bowl and enjoy.

Day 4

1,170 kcal · 64 g protein · 162 g carbs · 30 g fat

Berry Oat Smoothie

Breakfast

Berry Oat Smoothie

310 kcal · P 12 g · C 52 g · F 8 g · 5 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 cup mixed berries
  • 1 cup milk of choice
  • 1 tbsp peanut butter

Steps

  1. Blend all ingredients until creamy.
  2. Add ice if desired.
Spinach White Bean Soup

Lunch

Spinach White Bean Soup

240 kcal · P 12 g · C 36 g · F 6 g · 30 min

Recipe

Ingredients

  • 1 can white beans
  • 2 cups spinach
  • 3 cups vegetable broth
  • 2 cloves garlic

Steps

  1. Simmer beans and broth 10 minutes.
  2. Blend half the soup for creaminess.
  3. Stir in spinach and garlic; cook 5 minutes.
Sweet Potato Black Bean Bowl

Dinner

Sweet Potato Black Bean Bowl

460 kcal · P 16 g · C 68 g · F 12 g · 25 min

Recipe

Ingredients

  • 2 sweet potatoes, roasted
  • 1 can black beans, drained
  • 1 cup brown rice, cooked
  • 2 tbsp salsa

Steps

  1. Roast sweet potato cubes at 400°F for 20 minutes.
  2. Layer rice, beans, and sweet potato in bowls.
  3. Top with salsa.
Cottage Cheese

Snack

Cottage Cheese

160 kcal · P 24 g · C 6 g · F 4 g · 2 min

Recipe

Ingredients

  • 1 cup low-fat cottage cheese

Steps

  1. Serve chilled.

Day 5

1,165 kcal · 57 g protein · 141 g carbs · 38 g fat

Spinach & Feta Omelette

Breakfast

Spinach & Feta Omelette

260 kcal · P 22 g · C 4 g · F 16 g · 10 min

Recipe

Ingredients

  • 2 eggs
  • 1 cup spinach
  • 2 tbsp crumbled feta
  • 1 tsp olive oil

Steps

  1. Whisk eggs in a bowl.
  2. Sauté spinach in olive oil until wilted.
  3. Pour in eggs, add feta, fold and cook until set.
Lentil Curry with Rice

Lunch

Lentil Curry with Rice

420 kcal · P 16 g · C 68 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup cooked lentils
  • 1 cup coconut curry sauce
  • 3/4 cup brown rice, cooked

Steps

  1. Simmer lentils in curry sauce 15 minutes.
  2. Serve over rice.
Tofu Veggie Stir-Fry Bowl

Dinner

Tofu Veggie Stir-Fry Bowl

380 kcal · P 18 g · C 42 g · F 14 g · 20 min

Recipe

Ingredients

  • 8 oz firm tofu, cubed
  • 2 cups mixed stir-fry vegetables
  • 1 cup brown rice, cooked
  • 2 tbsp soy sauce

Steps

  1. Pan-sear tofu until golden.
  2. Stir-fry vegetables 4 minutes, add tofu and soy sauce.
  3. Serve over brown rice.
Fresh Banana

Snack

Fresh Banana

105 kcal · P 1 g · C 27 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium banana

Steps

  1. Peel and enjoy.

Day 6

1,210 kcal · 54 g protein · 144 g carbs · 45 g fat

Green Protein Smoothie

Breakfast

Green Protein Smoothie

280 kcal · P 22 g · C 34 g · F 6 g · 5 min

Recipe

Ingredients

  • 1 cup spinach
  • 1 scoop vanilla protein powder
  • 1 banana
  • 1 cup almond milk

Steps

  1. Add all ingredients to a blender.
  2. Blend until smooth.
  3. Serve chilled.
Chickpea Salad

Lunch

Chickpea Salad

360 kcal · P 14 g · C 42 g · F 14 g · 15 min

Recipe

Ingredients

  • 1 can chickpeas, drained
  • 2 cups mixed greens
  • 1 tbsp lemon tahini dressing

Steps

  1. Combine chickpeas and greens.
  2. Toss with dressing.
Veggie Pasta

Dinner

Veggie Pasta

400 kcal · P 12 g · C 62 g · F 10 g · 22 min

Recipe

Ingredients

  • 2 oz whole-wheat pasta, dry
  • 2 cups roasted vegetables
  • 2 tbsp olive oil and herbs

Steps

  1. Cook pasta.
  2. Toss with roasted vegetables and olive oil.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

Day 7

1,250 kcal · 73 g protein · 151 g carbs · 37 g fat

Protein Pancakes

Breakfast

Protein Pancakes

340 kcal · P 28 g · C 32 g · F 10 g · 15 min

Recipe

Ingredients

  • 1 cup oats, blended
  • 2 eggs
  • 1 scoop protein powder
  • 1/2 cup milk

Steps

  1. Blend all ingredients into batter.
  2. Cook pancakes on a non-stick pan 2–3 minutes per side.
Quinoa Buddha Bowl

Lunch

Quinoa Buddha Bowl

440 kcal · P 14 g · C 58 g · F 16 g · 20 min

Recipe

Ingredients

  • 3/4 cup quinoa, cooked
  • 1/2 cup chickpeas
  • 1 cup roasted vegetables
  • 2 tbsp tahini dressing

Steps

  1. Layer quinoa, chickpeas, and vegetables.
  2. Drizzle with tahini.
Lentil Sweet Potato Curry

Dinner

Lentil Sweet Potato Curry

340 kcal · P 14 g · C 52 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup dry red lentils
  • 2 sweet potatoes, cubed
  • 1 can coconut milk
  • 2 tbsp curry powder

Steps

  1. Simmer lentils, sweet potato, coconut milk, and curry powder 25 minutes.
  2. Stir until thick and serve warm.
Greek Yogurt

Snack

Greek Yogurt

130 kcal · P 17 g · C 9 g · F 3 g · 2 min

Recipe

Ingredients

  • 3/4 cup plain Greek yogurt (0%)

Steps

  1. Scoop into a bowl and enjoy.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the vegetarian meal plan?

About 1,224 calories a day on average, with 60 g protein, 157 g carbs and 38 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 18 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the vegetarian plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

Other meal plans

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High protein

7-Day High-Protein Meal Plan

≈ 1,583 kcal a day

Not sure how much you need? Try the calorie calculator.