Vegetarian Meal Plan Template for Coaches
A ready-to-use 2,000 kcal vegetarian plan with real recipes, complete protein combos, and daily macros. Built for coaches with plant-based clients.
6% of US adults are vegetarian. Another 3% are vegan. That's almost 1 in 10 clients who need plant-based meal plans, and most coaches wing it because they don't know enough about plant protein combinations.
This guide gives you a 2,000 kcal vegetarian meal plan template with real macro breakdowns, the science behind complete plant proteins, and a step-by-step framework for building vegetarian plans that actually hit protein targets. Whether a client is lacto-ovo vegetarian or fully vegan, you'll know how to customize.
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Download the Full Plan (PDF) ↓What Is a Vegetarian Meal Plan (and Why Coaches Get It Wrong)
A vegetarian meal plan eliminates meat, poultry, and fish. Beyond that, the variations matter. Knowing the difference determines whether your client gets enough protein, B12, and iron, or develops deficiencies within months.
Lacto-ovo vegetarian
Includes dairy and eggs. The most common type. Protein is manageable because eggs (6g each), Greek yogurt (15-20g per cup), and cottage cheese (14g per half cup) fill the gaps left by meat. Most coaches can handle this without specialized knowledge.
Vegan
No animal products at all. Protein demands careful planning: tofu (20g per cup), tempeh (31g per cup), lentils (18g per cup cooked), and seitan (25g per 3.5 oz). B12 supplementation is non-negotiable since no plant food provides reliable B12.
Complete protein combinations
Most plant proteins are incomplete, meaning they're low in one or more essential amino acids. Combining complementary sources within the same day solves this: rice + beans, hummus + pita, tofu + quinoa, lentils + whole grain bread. Soy (tofu, tempeh, edamame) and quinoa are complete proteins on their own.
The ~2,000 kcal Vegetarian Meal Plan (7 Days)
Here's a real 7-day vegetarian plan generated by Promealplan, built from its library of 1,000+ dietitian-crafted recipes. It runs 4 meals a day and averages 1,999 kcal with 118g of protein, high for a meat-free plan, from eggs, Greek yogurt, cottage cheese, tofu, tempeh, and seitan. No meat, no fish. The menu repeats in three blocks (days 1–3, 4–5, and 6–7), so your client's grocery list stays short. Coaches scale portions to each client's calorie target in Promealplan.
| Day | Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Day 1 — 1,995 kcal · 119g P · 200g C · 82g F | ||||||
| 1 | Breakfast | Strawberry Banana Protein Smoothie | 557 | 33g | 78g | 13g |
| 1 | Lunch | Tofu Rillettes and Tomato Toast | 554 | 35g | 47g | 25g |
| 1 | Afternoon snack | Greek Yogurt with a Square of 70% Chocolate and Almonds | 335 | 19g | 27g | 19g |
| 1 | Dinner | Vegetarian Green Quinoa with Tofu | 549 | 32g | 48g | 25g |
| Day 2 — 1,995 kcal · 119g P · 200g C · 82g F | ||||||
| 2 | Breakfast | Strawberry Banana Protein Smoothie | 557 | 33g | 78g | 13g |
| 2 | Lunch | Tofu Rillettes and Tomato Toast | 554 | 35g | 47g | 25g |
| 2 | Afternoon snack | Greek Yogurt with a Square of 70% Chocolate and Almonds | 335 | 19g | 27g | 19g |
| 2 | Dinner | Vegetarian Green Quinoa with Tofu | 549 | 32g | 48g | 25g |
| Day 3 — 1,995 kcal · 119g P · 200g C · 82g F | ||||||
| 3 | Breakfast | Strawberry Banana Protein Smoothie | 557 | 33g | 78g | 13g |
| 3 | Lunch | Tofu Rillettes and Tomato Toast | 554 | 35g | 47g | 25g |
| 3 | Afternoon snack | Greek Yogurt with a Square of 70% Chocolate and Almonds | 335 | 19g | 27g | 19g |
| 3 | Dinner | Vegetarian Green Quinoa with Tofu | 549 | 32g | 48g | 25g |
| Day 4 — 2,015 kcal · 115g P · 211g C · 79g F | ||||||
| 4 | Breakfast | Sweet Potato Toast with Scrambled Eggs | 552 | 30g | 54g | 24g |
| 4 | Lunch | Gratinated Stuffed Sweet Potatoes with Plant-Based Chunks and Corn | 562 | 34g | 64g | 19g |
| 4 | Afternoon snack | Savory Spinach Waffle | 342 | 19g | 48g | 8g |
| 4 | Dinner | Spinach Omelet | 559 | 32g | 45g | 28g |
| Day 5 — 2,015 kcal · 115g P · 211g C · 79g F | ||||||
| 5 | Breakfast | Sweet Potato Toast with Scrambled Eggs | 552 | 30g | 54g | 24g |
| 5 | Lunch | Gratinated Stuffed Sweet Potatoes with Plant-Based Chunks and Corn | 562 | 34g | 64g | 19g |
| 5 | Afternoon snack | Savory Spinach Waffle | 342 | 19g | 48g | 8g |
| 5 | Dinner | Spinach Omelet | 559 | 32g | 45g | 28g |
| Day 6 — 1,989 kcal · 119g P · 211g C · 75g F | ||||||
| 6 | Breakfast | White Bean and Fried Egg Tartine | 549 | 32g | 46g | 26g |
| 6 | Lunch | Italian-Style Tempeh in Tomato Sauce with Pasta and Grilled Zucchini | 559 | 30g | 52g | 26g |
| 6 | Afternoon snack | Cottage Cheese and Applesauce | 337 | 23g | 42g | 9g |
| 6 | Dinner | Marinated Seitan and Potatoes | 544 | 34g | 71g | 14g |
| Day 7 — 1,989 kcal · 119g P · 211g C · 75g F | ||||||
| 7 | Breakfast | White Bean and Fried Egg Tartine | 549 | 32g | 46g | 26g |
| 7 | Lunch | Italian-Style Tempeh in Tomato Sauce with Pasta and Grilled Zucchini | 559 | 30g | 52g | 26g |
| 7 | Afternoon snack | Cottage Cheese and Applesauce | 337 | 23g | 42g | 9g |
| 7 | Dinner | Marinated Seitan and Potatoes | 544 | 34g | 71g | 14g |
| Weekly Average (per day) | 1,999 | 118g | 206g | 79g | ||
The plan repeats in three menu blocks across the week (days 1–3, 4–5, and 6–7), so the grocery list stays short. Every recipe and macro number here is pulled straight from Promealplan's dietitian-validated database.
Macro split (weekly average): ~24% protein, ~41% carbs, ~35% fat, averaging 1,999 kcal with 118g protein, 206g carbs, and 79g fat per day. Protein stays high for a meat-free plan, drawn from eggs, Greek yogurt, cottage cheese, tofu, tempeh, and seitan. Coaches adjust portions to match each client's calorie target using Promealplan.
How to Customize for Vegetarian and Vegan Clients
A vegetarian meal plan isn't just an omnivore plan with the meat removed. The protein sources, micronutrient considerations, and recipe selection all change. Here's how to adapt this template for different client profiles.
Clarify the restriction level first
Lacto-ovo vegetarian? Vegan? Pescatarian? Each level changes which protein sources you can use. A lacto-ovo client has access to eggs and dairy (making protein much easier). A vegan client needs deliberate protein pairing at every meal. Ask before you plan.
Set protein targets before anything else
Aim for 1.6–2.2g of protein per kg of body weight, same as omnivore clients. For a 70 kg vegetarian client, that's 112–154g of protein daily. Build every meal around a protein anchor (tofu scramble, lentil soup, Greek yogurt bowl), then fill in carbs and fats around it.
Plan for B12, iron, and zinc
B12 is only found reliably in animal products and fortified foods. Vegan clients must supplement. Iron from plant sources (non-heme) absorbs at 2–20% vs 15–35% from meat (heme). Pair iron-rich foods (lentils, spinach, fortified cereal) with vitamin C (citrus, bell peppers) to boost absorption. Zinc is lower in plant-based diets too: include pumpkin seeds, chickpeas, and cashews.
Handle stacked dietary restrictions
Vegetarian + gluten-free. Vegan + nut allergy. These combos are increasingly common and impossible to manage manually. Meal planning software with stacked filters handles it in seconds: select all restrictions, and only compatible recipes appear. No manual cross-checking of ingredient lists.
Common Vegetarian Meal Plan Mistakes
These are the errors coaches make most often when building plant-based plans. Avoiding them separates a professional vegetarian meal plan from a generic one.
Not enough protein. The most common mistake by far. Removing meat without deliberately replacing it with high-protein plant sources drops daily protein to 50–70g. That's not enough to preserve muscle, especially in a deficit. Every meal needs a protein anchor: eggs, tofu, tempeh, lentils, Greek yogurt, or cottage cheese.
Relying on a single protein source. Eating tofu at every meal gets boring fast and limits amino acid diversity. Rotate between legumes (lentils, chickpeas, black beans), soy products (tofu, tempeh, edamame), dairy (if lacto-ovo), eggs, quinoa, and seitan. Variety improves amino acid coverage and keeps clients engaged.
Ignoring B12 and iron. B12 deficiency takes months to show symptoms but causes irreversible nerve damage if prolonged. Iron deficiency causes fatigue that clients blame on the diet itself. Flag both nutrients during intake. Recommend a B12 supplement for vegan clients from day one.
Treating it as a restriction, not a cuisine. A vegetarian plan shouldn't feel like an omnivore plan with holes. Indian, Mediterranean, Middle Eastern, and East Asian cuisines are naturally rich in plant-based protein dishes. Use these traditions as a starting point instead of awkwardly removing chicken from a Western meal template.
Over-relying on processed meat substitutes. Beyond Burgers and Impossible patties are fine occasionally, but they're high in sodium and processed. Build the base of the plan around whole foods (legumes, whole grains, nuts, seeds), and use meat substitutes as occasional variety, not daily staples.
Frequently Asked Questions
Can vegetarian meal plans hit 130+ grams of protein per day?
What's the difference between a vegetarian and a vegan meal plan?
Do vegetarian clients need supplements?
How do I handle clients who are vegetarian AND gluten-free?
Can I white-label this vegetarian template for my coaching brand?
Looking for more templates? Browse our complete collection of free meal plan templates covering weight loss, muscle gain, cutting, vegetarian, and athletes.
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Build Vegetarian Plans in Minutes, Not Hours
This template gives you the structure and the science. But every vegetarian client needs different calorie targets, different restriction levels (lacto-ovo vs vegan), and different recipes every few weeks. Doing that manually with spreadsheets and ingredient cross-checking doesn't scale. Promealplan generates personalized, branded vegetarian plans from 1,000+ dietitian-crafted recipes, with complete protein combinations, grocery lists, and macro breakdowns handled for you.