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A vegetarian meal plan that doesn't dodge protein

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Vegetarian keeps the two easiest proteins on the table

Vegetarian meal plan usually gets lumped in with vegan, but the two aren't the same problem to solve. Vegetarian means no meat or fish, but eggs and dairy stay on the table — and that matters more than it sounds, because eggs and dairy are about the easiest complete proteins there are (no combining, no strategy, just eat them). The protein-adequacy worry that follows vegan diets around mostly doesn't apply here in the same way.

That said, "vegetarian" on its own is a wide net — cheese pizza and chips technically qualifies, and it won't get you through a week feeling good. This planner builds a vegetarian plan around your calorie and protein targets, using eggs, dairy and plant proteins together, then generates the shopping list. Set your diet to vegetarian and your numbers above and just try it — the protein side of vegetarian eating is a lot less fiddly than people assume once eggs and dairy are doing their share.

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Common questions

Is a vegetarian diet high enough in protein?
Usually, yes — eggs and dairy are complete proteins on their own, so vegetarian eating has an easier time hitting protein than vegan does. The planner still builds the week around your protein target so it's not left to chance.
What's the difference between vegetarian and vegan?
Vegetarian excludes meat and fish but keeps eggs and dairy; vegan excludes all animal products. Set whichever matches you above — they're built as separate diet options.
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