Among the many diets that keep growing in popularity everyday, vegetarian diets top the list. People everywhere are slowly moving from animal-based diets to plant-based diets. Due to this big migration of food choice, we have highlighted a vegetarian macro meal plan.
Vegetarian Diet
There are many reasons the vegetarian diet is increasing in popularity. One of the main reasons is the health benefits associated with this diet. The vegetarian diet is said to reduce the risk associated with various cardiovascular conditions like heart attacks, stroke, and so on (3).
Another reason why more people are joining the ever growing vegetarian diet regime is their stand against animal cruelty. Research also shows that plant-based diets are more effective in terms of promoting weight loss and maintaining weight loss compared to animal-based diets. This is yet another reason why more people are becoming vegetarians.
With proper planning, the vegetarian diet can be suitable for most people regardless of their age, gender, fitness level, and so on. There are different types of vegetarian diets as you shall see below and people will choose to follow any of the variations depending on their preferences, as in dieting there is no blanket diet for everyone.
Read More: Vegetarian Vs Pescetarian: Which Way Will The Scales Tip?
Types Of Vegetarian Diets
The different types of this diet are derived from the difference of restrictions within a diet. There is the misconception where most people believe that once you say you are a vegetarian, your diet automatically does not include any meat, fish, poultry, and so on. There is a type of vegetarian diet that is like that but not all variations are like that. Here are the different types of the vegetarian diets:
Vegan
When a person says they are a vegan, it means their diet does not include any animal or animal product (3). This means that their diet does not include any beef, poultry, fish, eggs, dairy products, and any food that contains any of those products. This type of the vegetarian diet is what most people think vegetarianism is all about.
Pescatarian
A pescatarian describes a person that does not eat meat, poultry, dairy, and eggs but eats fish (3). In this variation, all the other animals as well as animal products are restricted apart from fish.
Lacto-Ovo Vegetarian
This variation of the vegetarian diets restricts all animal flesh from the diets but permits the use of animal products (3). What we mean is that fish, meat and poultry are in a no go zone but dairy products and eggs are allowed.
Ovo-Vegetarian
When a person says they are ovo-vegetarian, what this means is that they cannot eat meat, poultry, fish and dairy products but they can eat eggs (3).
Lacto-Vegetarian
In this variation, a person cannot eat meat, fish, poultry, and eggs as well as any food that contains them but can eat dairy products (3). This means they can eat cheese, milk, butter, ghee, ice cream, and so on.
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Meal Plan Vegetarian Macro Calculator
When you take up a new diet, one thing you need to make sure of is that you get the required nutrients from that diet. If any diet does not provide you with all the necessary nutrients, the chances of you becoming deficient in some nutrients or even malnourished are very high. When it comes to food, there are the 3 macronutrients that the body needs in specific amounts for its normal functioning. These 3 macros are carbohydrates, fats, and proteins.
Carbohydrates are known to be the primary sources of energy, making them very important. When on a vegetarian diet, 45% to 65% of your diet should be made up of carbohydrates. Proteins are also important for building muscles and strength, repairing worn out tissues, and so on. When on a vegetarian diet, 10% to 35% of your diet should be made up of proteins. Fats are also quite important as they help provide energy in extreme cases, help in the absorption of some nutrients and so on. When on a vegetarian diet, 20% to 35% of your diet should be made up of fats.
Easy Macro Counted Vegetarian Meal Plan
Knowing how hard it may be to create an individualised vegetarian diet that meets the specifications highlighted above, here is a 5 day vegetarian diet you can use for inspiration as you make your own individualised one (2).
Day 1
Breakfast
1 serving of oatmeal pancakes
Ingredients:
- ½ a cup of oatmeal
- ½ a cup of. Cottage cheese
- 1 large egg
- 2 tablespoons of maple syrup
- 1 tablespoon of butter
Calories – 500.8 , Carbs – 59.4 grams, Fat – 19.1 grams, Proteins – 26.2 grams
Snack
2 bananas
Calories – 210 , Carbs – 53.9 grams, Fat – 0.8 grams, Proteins – 2.6 grams
Lunch
2 chocolate almond iced coffee shakes
Ingredients:
- 2 tablespoons of coffee
- 2 cups of almond milk
- 4 tablespoons of cocoa
- 2 cups of ice cubes
Calories – 190.4, Carbs – 32.8 grams, Fat – 7.8 grams, Proteins – 6.9 grams
2 servings of yogurt and strawberries
Ingredients:
- 16 ounces of nonfat Greek yogurt
- 2 cups of strawberries that have been cut into halves
Calories – 364.8 , Carbs – 39.6 grams, Fat – 2.7 grams, Proteins – 48.2 grams
Snack
2 servings of cheese slices
Calories – 230.2, Carbs – 0.8 grams, Fat – 19.2 grams, Proteins – 13.6 grams
Dinner
1 serving of jacket potato with spinach and cottage cheese
Ingredients:
- 1 large potato
- 1 tablespoon of olive oil
- I cup of spinach
- A dash of pepper
- 3 ½ ounces of cottage cheese
Calories – 489.2 , Carbs – 70.5 grams, Fat – 14.9 grams, Proteins – 21 grams
1 serving of lemon-sesame asparagus
Ingredients:
- 3/16 dash of pepper
- 3/16 dash of salt
- 3/16 tablespoon of parsley
- ½ tablespoon of sesame seeds
- 3/16 pound of asparagus
- 1/16 cup of olive oil
- 3/16 tablespoon of lemon juice
Calories – 137.9, Carbs – 5.1 grams, Fat – 12.7 grams, Proteins – 3 grams
Snack
1 cup of a basic protein shake
Ingredients:
- 30 grams of whey protein powder
- 1 cup of reduced-fat milk
Calories – 242 , Carbs – 14.7 grams, Fat – 5.8 grams, Proteins – 32 grams
Total calories for the day: 2365
Read More: Types Of Vegetarian Diet: Learning About All The Different Shades Of Vegetarianism
Day 2
Breakfast
2 servings of spinach, pepper, and tomato scramble on toast
Ingredients:
- Cooking spray
- 4 medium eggs
- 1 cup of sliced red bell pepper
- 2 cups of spinach
- 1 cup of sliced tomatoes
- 4 slices of whole-wheat bread
Calories – 613.4, Carbs – 63.9 grams, Fat – 22 grams, Proteins – 40.3 grams
Snack
1 serving of peppered cottage cheese
Ingredients:
- 1 cup of cottage cheese
- 5 cherry tomatoes
- ½ teaspoon of pepper
Calories – 201, Carbs – 14.8 grams, Fat – 5.3 grams, Proteins – 24.5 grams
Lunch
1 serving of goat cheese and pear bagel
Ingredients:
- 1 medium bagel
- ¼ cup of spinach
- 1 medium pear
- 2 tablespoons of goat cheese
Calories – 459.6, Carbs – 82.4 grams, Fat – 8 grams, Proteins – 17.5 grams
Snack
1 serving of apple spice protein shake
Ingredients:
- 8 ounces of apple juice
- 1 scoop of whey protein powder
- ½ teaspoon of cinnamon
Calories – 237.3, Carbs – 32.1 grams, Fat – 1.4 grams, Proteins – 24.3 grams
Dinner
1 serving of grilled asparagus and poached egg on toast
Ingredients:
- 1 large slice of sourdough bread
- ½ tablespoon of olive oil
- 6 medium long asparagus
- ½ teaspoon of paprika
- 1 large egg
- ½ tablespoon of parmesan cheese
- 1 tablespoon of spearmint
Calories – 427.5, Carbs – 55.3 grams, Fat – 14.8 grams, Proteins – 19.8 grams
1 serving of green beans with crushed almonds
Ingredients:
- 1 ⅛ cup of ½ pieces green beans
- ¾ tablespoon of butter
- ⅛ cup of whole kernels almonds
- ½ clove of minced garlic
Calories – 220.4, Carbs – 11.7 grams, Fat – 18.4 grams, Proteins – 6.1 grams
Snack
1 serving of cinnamon honey cottage cheese
Ingredients:
- ¼ teaspoon of cinnamon
- 1 cup of cottage cheese
- 1 tablespoon of honey
Calories – 228.2 , Carbs – 24 grams, Fat – 2.3 grams, Proteins – 28.1 grams
Total calories for the day: 2387
Day 3
Breakfast
2 servings of berry yogurt smoothie
Ingredients:
- 2 cups of nonfat yogurt
- ⅔ cup of sliced banana
- 14 strawberries
Calories – 415.3, Carbs – 74 grams, Fat – 1.3 grams, Proteins – 29.8 grams
1 ounce of pecans
Calories – 195.9, Carbs – 3.9 grams, Fat – 20.4 grams, Proteins – 2.6 grams
Snack
2 apples
Calories – 189.3, Carbs – 50.3 grams, Fat – 0.6 grams, Proteins – 0.9 grams
Lunch
2 servings of strawberry cheesecake pudding protein shake
Ingredients:
- 8 ounces of nonfat Greek yogurt
- 1 ½ cups of ice cubes
- 1 cup of water
- 48 grams of sugar-free fat-free pudding cheesecake flavour
- 2 scoops of whey protein powder
- 1 cup of strawberry halves
Calories – 434.5 , Carbs – 28.8 grams, Fat – 3.3 grams, Proteins – 72 grams
Snack
2 ounces of granola
Calories – 277.3, Carbs – 30.2 grams, Fat – 13.6 grams, Proteins – 8.4 grams
Dinner
2 servings of Vegetable stir fry
Ingredients:
- 4 cups of chopped broccoli
- 2 large carrots
- 1 medium onion
- 2 tablespoons of olive oil
- 3 tablespoons of soy sauce
- 2 teaspoons of Sriracha sauce
Calories – 500.9, Carbs – 52.7 grams, Fat – 29.1 grams, Proteins – 16.7 grams
2 servings of baked and dressed zucchini
Ingredients:
- 4 small zucchinis
- ½ tablespoons of olive oil
- ½ dash of salt
- ½ dash of pepper
- 1 tablespoon of red wine vinegar
- ⅛ cup of peppermint
Calories – 145.1, Carbs – 15.3 grams, Fat – 8.3 grams, Proteins – 5.8 grams
Snack
1 serving of endive salad
Ingredients:
- 1 teaspoon of balsamic vinegar
- ½ teaspoon of salt
- 1 tablespoon of olive oil
- 1 small apple
- 5 cups of chopped endive
Calories – 244, Carbs – 29.8 grams, Fat – 14.3 grams, Proteins – 3.5 grams
Total calories for the day: 2402
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Day 4
Breakfast
1 serving of protein yogurt and blueberries
Ingredients:
- 1 scoop of whey protein powder
- 8 ounces of nonfat Greek yogurt
- 1 cup of blueberries
- 1 ounce of sunflower seed kernels
Calories – 503, Carbs – 39.4 grams, Fat – 16.5 grams, Proteins – 53.7 grams
Snack
1 serving of yogurt and banana
Ingredients:
- 8 ounces of nonfat Greek yogurt
- 1 medium long banana
Calories – 238.8, Carbs – 35.1 grams, Fat – 1.3 grams, Proteins – 24.4 grams
Lunch
1 serving of spinach and apple salad
Ingredients:
- ½ teaspoon of salt
- 1 teaspoon of lemon juice
- ½ tablespoon of olive oil
- 1 cup of chopped apples
- 1 ounce of almonds
- 2 ⅔ cups of spinach
- ⅓ cup of raisins
Calories – 455.9, Carbs – 64.1 grams, Fat – 22.4 grams, Proteins – 10.2 grams
Snack
Snack
1 cup of a basic protein shake
Ingredients:
- 30 grams of whey protein powder
- 1 cup of reduced fat milk
Calories – 242 , Carbs – 14.7 grams, Fat – 5.8 grams, Proteins – 32 grams
Dinner
1 serving of Matar Pulao
Ingredients:
- ⅓ tablespoon of vegetable oil
- 1/16 teaspoon of cloves
- 1/16 teaspoon of ground cardamom
- 1 dash of peppercorn
- 1/16 teaspoon of cinnamon
- ⅓ teaspoon of garlic powder
- ⅓ tablespoon of water
- 3/16 cup of peas
- ⅓ a cup of white rice
- ⅔ cup of water
- 1/16 teaspoon of salt
Calories – 290.6, Carbs – 53.9 grams, Fat – 5.2 grams, Proteins – 5.9 grams
2 servings of toast with tomato and hummus
Ingredients:
- 2 slices of whole-wheat bread
- ½ a cup of hummus
- 2 Italian tomato tomatoes
Calories – 367.6 , Carbs – 46.3 grams, Fat – 14 grams, Proteins – 17.8 grams
Snack
6 ounces of blueberry vanilla Greek yogurt
Ingredients:
- ⅔ cup of Greek yogurt
- ½ teaspoon of vanilla extract
- 1 teaspoon of stevia sweetener
- 2 tablespoons of blueberries
Calories – 244.2, Carbs – 9.1 grams, Fat – 16.1 grams, Proteins – 13.3 grams
Total calories for the day: 2342
Day 5
Breakfast
1 serving of vegetable 3 egg scramble
Ingredients:
- 1 tablespoon of butter
- 1 cup of mixed vegetables
- 3 extra large eggs
- ⅛ teaspoon of salt
- 2 tablespoons of tomato sauce
Calories – 511.4, Carbs – 33.2 grams, Fat – 28.8 grams, Proteins – 29.1grams
Snack
6 ounces of blueberry vanilla Greek yogurt
Ingredients:
- ⅔ cup of Greek yogurt
- ½ teaspoon of vanilla extract
- 1 teaspoon of stevia sweetener
- 2 tablespoons of blueberries
Calories – 244.2, Carbs – 9.1 grams, Fat – 16.1 grams, Proteins – 13.3 grams
Lunch
1 serving of breakfast Greek yogurt delight
Ingredients:
- 8 ounces of nonfat Greek yogurt
- 2 tablespoons of peanut butter
- ¼ cup of natural granola with raisins
- 1 teaspoon of honey
Calories – 423.2, Carbs – 37.4 grams, Fat – 18 grams, Proteins – 32.5 grams
1 banana
Calories – 105, Carbs – 27 grams, Fat – 0.4 grams, Proteins – 1.3 grams
Snack
1 serving of avocado yogurt snack
Ingredients:
- 4 ounces of nonfat Greek yogurt
- ½ avocado
Calories – 227.7, Carbs – 12.7 grams, Fat – 15.2 grams, Proteins – 13.6 grams
Dinner
2 servings of cheesy vegan zoodles
Ingredients:
- 4 small zucchinis
- ½ a cup of chopped onions
- 1 cup of chopped red bell peppers
- 3 tablespoons of vegetable broth
- 1 tablespoon of garlic powder
- 12 tablespoons of nutritional yeast
- A dash of pepper
- A dash of salt
Calories – 493.8, Carbs – 74.5 grams, Fat – 5.1 grams, Proteins – 45.9 grams
2 servings of pan roasted asparagus
Ingredients:
- ½ pound of asparagus
- ½ tablespoon of olive oil
- ½ garlic clove
- ½ teaspoon of salt
Calories – 107.2 , Carbs – 9.3 grams, Fat – 7 grams, Proteins – 5.1 grams
Snack
1 serving of cinnamon blueberry breakfast smoothie
Ingredients:
- 1 medium long banana
- 1 cup of low-fat milk
- ½ cup of blueberries
- ½ teaspoon of cinnamon
Calories – 252.9, Carbs – 50.9 grams, Fat – 3 grams, Proteins – 10.1 grams
I serving of cucumber slices
Calories – 15.6, Carbs – 3.8 grams, Fat – 0.1 grams, Protein – 0.7 grams
Total calories for the day: 2381
The Bottom Line
The vegetarian macro meal plan provided above should help answer most of the questions you had on the vegetarian diet. In case you have any more questions, you should consult a dietician or a nutritionist for better professional guidance.
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DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- How To Count Macros as a Vegan or Vegetarian (2020, healthyeater.com)
- Put your diet on autopilot (n.d., eatthismuch.com)
- Vegetarian diet: How to get the best nutrition (2020, mayoclinic.org)
