High-Protein Vegetarian Meal Plan — 7 Days with Grocery List
Vegetarian eating can easily be high in protein when you lean on eggs, paneer, Greek yogurt, lentils, and chickpeas. This plan is built specifically around the most protein-dense plant-forward ingredients — perfect for vegetarians tracking protein intake or building muscle.
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Your 7-Day Plan
| Meal | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Breakfast | Paratha & Yogurt Protein | Egg Bhurji Protein·Vitamins | Paratha & Yogurt Protein | Egg Bhurji Protein·Vitamins | Paratha & Yogurt Protein | Egg Bhurji Protein·Vitamins | Paratha & Yogurt Protein |
| Lunch | Dal Makhani Protein·Vitamins | Paneer Tikka Wrap Protein·Vitamins·Carbs | Vegetable Biryani Protein·Fiber·Carbs | Dal Makhani Protein·Vitamins | Paneer Tikka Wrap Protein·Vitamins·Carbs | Vegetable Biryani Protein·Fiber·Carbs | Dal Makhani Protein·Vitamins |
| Snack | Greek Yogurt Parfait Protein·Vitamins | Boiled Eggs Protein | Roasted Chickpeas Fiber·Healthy Fats | Hummus with Crudités Fiber·Vitamins·Healthy Fats | Peanut Butter Toast Protein·Carbs | Mango Lassi Protein | Trail Mix Fiber |
| Dinner | Paneer Tikka Wrap Protein·Vitamins·Carbs | Vegetable Biryani Protein·Fiber·Carbs | Dal Makhani Protein·Vitamins | Paneer Tikka Wrap Protein·Vitamins·Carbs | Vegetable Biryani Protein·Fiber·Carbs | Dal Makhani Protein·Vitamins | Paneer Tikka Wrap Protein·Vitamins·Carbs |
MondayPaneer Tikka Wrap
Paratha & Yogurt
Dal Makhani
Greek Yogurt Parfait
Paneer Tikka Wrap
TuesdayVegetable Biryani
Egg Bhurji
Paneer Tikka Wrap
Boiled Eggs
Vegetable Biryani
WednesdayDal Makhani
Paratha & Yogurt
Vegetable Biryani
Roasted Chickpeas
Dal Makhani
ThursdayPaneer Tikka Wrap
Egg Bhurji
Dal Makhani
Hummus with Crudités
Paneer Tikka Wrap
FridayVegetable Biryani
Paratha & Yogurt
Paneer Tikka Wrap
Peanut Butter Toast
Vegetable Biryani
SaturdayDal Makhani
Egg Bhurji
Vegetable Biryani
Mango Lassi
Dal Makhani
SundayPaneer Tikka Wrap
Paratha & Yogurt
Dal Makhani
Trail Mix
Paneer Tikka Wrap
Nutrition Overview
Protein targets are met through eggs, paneer, Greek yogurt, and legumes. High in calcium and iron as a bonus from dairy and leafy greens.
Grocery List
39 itemsQuantities depend on household size. Sign up free for a grocery list that scales to your household.
About This Meal Plan
This plan was generated by Mealible's meal planning engine, which balances protein, carbohydrates, fats, and fibre across all four daily meals over a full week. Every plan draws from a curated recipe collection and arranges meals to avoid repetition while maintaining nutritional consistency.
The grocery list above contains every ingredient you'll need for the full week. Shop once, cook all week. Recipes are designed for practical home cooking — no specialist equipment or hard-to-find ingredients.
Want a plan adapted to your specific household, dietary preferences, or the recipes you already cook? Mealible lets you build a personal recipe library and generates a fresh, personalised meal plan every week — free to try.
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