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This is a 7-day ovo-lacto vegetarian meal plan at 1,800 kcal — no meat, no fish, but eggs and dairy stay in. Protein lands at 75–90 g/day from legumes, dairy, eggs, tofu, and nuts. Per the Academy of Nutrition and Dietetics' 2025 position paper, a well-planned lacto-ovo pattern meets adult needs without complementing proteins at every meal [1]. The cuisine palette is Indian (the most-developed vegetarian food culture) and Mediterranean. Dal, paneer, chickpea curries, Greek salads with feta, frittatas, and Italian-style pasta with beans all show up. Day 1 starts Sunday because Sundays anchor the week's prep.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 7 within a week in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
After 7 days you will see how easy 1,800 kcal at 80g+ protein is on a vegetarian diet when every meal is anchored in a legume, dairy, or egg portion. The genuine challenges are iron and B12, not protein — non-heme iron absorbs at 5–12% versus 14–18% from animal foods, but vitamin C pairing brings it back up to ~30% [2]. Eggs and dairy in this plan also cover the B12 requirement [3]; strict vegetarians who skip dairy days should supplement.
Kayte is a nutrition writer, food and recipe content creator, and wellness educator. She bridges evidence-based nutrition science with everyday cooking — translating research into practical recipes, meal ideas, and wellness habits that readers can actually use in their kitchens.
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