3-Day Vegetarian Sample Meal Plan

Target: ~100 grams of protein/day
Fuel. Strengthen. Thrive.

Day 1

Breakfast

Greek Yogurt Power Bowl

  • 1 cup plain Greek yogurt → 20 g
  • 2 Tbsp chia seeds → 5 g
  • ¼ cup hemp seeds → 15 g
  • ½ cup berries
  • Cinnamon, splash of vanilla
    Total: ~40 g protein

Snack

Protein Smoothie

  • 1 scoop plant-based protein powder → 20 g
  • 1 cup unsweetened almond milk
  • ½ banana
  • Handful of spinach
  • 1 Tbsp almond butter → 3 g
    Total: ~23 g protein

Lunch

Lentil & Quinoa Power Bowl

  • 1 cup cooked lentils → 18 g
  • ½ cup cooked quinoa → 4 g
  • Mixed greens
  • Roasted veggies
  • 2 Tbsp pumpkin seeds → 4 g
    Total: ~26 g protein

Snack

Hard-Boiled Eggs + Edamame

  • 2 hard-boiled eggs → 12 g
  • ½ cup edamame → 9 g
    Total: ~21 g protein

Dinner

Tofu Stir Fry

  • 4 oz firm tofu → 14 g
  • Stir-fried vegetables
  • ½ cup brown rice → 3 g
    Total: ~17 g protein

Day Total: ~127 g protein

Day 2 (Mediterranean Inspired)

Breakfast

Egg + Veggie Scramble

  • 3 whole eggs → 18 g
  • Sautéed vegetables
  • 1 oz feta cheese → 4 g
  • 1 slice sprouted grain toast → 5 g
    Total: ~27 g protein

Snack

Cottage Cheese + Fruit + Nuts

  • ¾ cup cottage cheese → 20 g
  • ½ cup blueberries
  • 2 Tbsp walnuts → 4 g
    Total: ~24 g protein

Lunch

Chickpea & Farro Salad

  • 1 cup cooked chickpeas → 15 g
  • ½ cup cooked farro → 6 g
  • Arugula, cucumbers, red peppers
  • 2 Tbsp hemp seeds → 10 g
    Total: ~31 g protein

Snack

Protein Smoothie

  • 1 scoop plant-based protein powder → 20 g
  • Almond milk, ½ banana
    Total: ~20 g protein

Dinner

Zucchini Noodles with Tempeh

  • 3 oz tempeh → 15 g
  • Zucchini noodles + tomato sauce
  • Roasted broccoli
  • Parmesan → 2 g (optional)
    Total: ~17 g protein

Day Total: ~119 g protein

Day 3 (More Plant-Based)

Breakfast

Protein Oats

  • ½ cup oats → 5 g
  • 1 scoop plant-based protein powder → 20 g
  • 2 Tbsp chia seeds → 5 g
  • Almond milk, cinnamon, berries
    Total: ~30 g protein

Snack

Edamame + Pumpkin Seeds

  • 1 cup edamame → 17 g
  • 2 Tbsp pumpkin seeds → 4 g
    Total: ~21 g protein

Lunch

Tofu Buddha Bowl

  • 4 oz firm tofu → 14 g
  • ½ cup quinoa → 4 g
  • Roasted sweet potato
  • Kale, carrots, cabbage
  • Tahini drizzle
    Total: ~18 g protein

Snack

Greek Yogurt + Almond Butter

  • ¾ cup Greek yogurt → 15 g
  • 1 Tbsp almond butter → 3 g
    Total: ~18 g protein

Dinner

Lentil Soup + Side Salad

  • 1½ cups lentil soup → 20 g
  • Mixed green salad
  • 1 oz goat cheese → 5 g
    Total: ~25 g protein

Day Total: ~112 g protein