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Blog Nutrition Diets Vegetarian Vegetarian Macro Meal Plan: Answering All Your Plant-Based Diet Questions

Vegetarian Macro Meal Plan: Answering All Your Plant-Based Diet Questions

vegetarian macro meal plan 3000 calories

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.

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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.

The vegetarian diet is suitable for all 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?

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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 animals 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 the diet does not provide you with all the necessary nutrients, the chances of you being 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 50% 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, 25% to 30% 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, 30% 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 follow for the time being before you make your own individualised one (2).

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Day 1

Breakfast

See also  Vegetarian Weight Loss Meal Plan For 1200 Calories: Revamp Your Diet Right Now!

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 yoghurt and strawberries

Ingredients:

  • 16 ounces of nonfat Greek yoghurt
  • 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

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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 pears
  • 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 

See also  Vegetarian Vs Pescetarian: Which Way Will The Scales Tip?

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

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Day 3

Breakfast

2 servings of berry yoghurt smoothie

Ingredients:

  • 2 cups of nonfat yoghurt
  • 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 yoghurt
  • 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 yoghurt and blueberries

Ingredients:

  • 1 scoop of whey protein powder
  • 8 ounces of nonfat Greek yoghurt
  • 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 yoghurt and banana

Ingredients:

  • 8 ounces of nonfat Greek yoghurt
  • 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 humus 

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 

See also  Vegetarian Weight Loss Meal Plan For 1200 Calories: Revamp Your Diet Right Now!

6 ounces of blueberry vanilla Greek yoghurt

Ingredients:

  • ⅔ cup of Greek yoghurt
  • 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

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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 yoghurt

Ingredients:

  • ⅔ cup of Greek yoghurt
  • 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 yoghurt delight

Ingredients:

  • 8 ounces of nonfat Greek yoghurt
  • 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 yoghurt snack 

Ingredients:

  • 4 ounces of nonfat Greek yoghurt
  • 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

Intermittent Fasting According To The Age

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.

Do you think that a single diet plan is not enough? You’re absolutely right! Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.

Supplement your diet with some exercise to double your results. Check out this 20-min Full Body Workout at Home.

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: 

  1. How To Count Macros as a Vegan or Vegetarian (2020, healthyeater.com)
  2. Put your diet on autopilot (n.d., eatthismuch.com)
  3. Vegetarian diet: How to get the best nutrition (2020, mayoclinic.org)
B. William
B. William

Ben is an experienced writer who is no stranger to fitness. His career goal is not only to educate people on proper exercising but also help them recognize the profound importance of healthy nutrition. As a writer, his top priority is to foster awareness about healthy lifestyle and encourage more people to transform their bodies and kick their deep-rooted habits. Ben strongly believes that anyone can achieve their fitness goals, as long as they work hard, stay on track and keep a positive mindset.

J. Paul
J. Paul

Jovial is from Dubai, and is a Head EMS Instructor/Fitness Manager/Nutrition Consultant for REMS Fitness. He is certified by the Gold’s Gym Fitness Institute and Registered as a Gym Instructor.
Jovial specialises in HIIT training, Rehabilitation/injury recovery, Strength and Conditioning, Kickboxing, Body Weight Training and Weight Training, and practices each discipline himself. His approach is to focus on improving his clients’ lifestyle by motivating them and setting an example.

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