Meal planning2 min read
A beginner's guide to a vegetarian meal plan
How to go meat-free without running low on protein, getting bored or living on pasta, plus a simple week to start with.
Going vegetarian, or just eating less meat, is one of the easiest ways to add more vegetables, beans and whole grains to your week. The most common worry is protein. The second is ending up with the same three pasta dishes on repeat. A little planning fixes both.
Build every meal around a protein
The trap for new vegetarians is removing the meat and putting nothing in its place. Instead, give every meal a clear protein anchor:
- Beans, lentils and chickpeas in curries, stews, salads and wraps
- Tofu and tempeh in stir-fries, bowls and scrambles
- Eggs for breakfast, frittatas and fried rice
- Greek yoghurt, cottage cheese, halloumi and paneer
- Edamame, peanuts and seeds as sides and toppings
Watch a few key nutrients
A varied vegetarian diet covers most nutrients easily, but a few deserve attention. Iron from plants is absorbed less well than iron from meat, so pair beans, lentils and leafy greens with vitamin C from peppers, tomatoes or citrus. Vitamin B12 comes mainly from animal foods, so eat dairy and eggs regularly or choose fortified foods. If you're cutting out dairy and eggs too, talk to a doctor or dietitian about a B12 supplement.
A simple first week
- Monday: chickpea and spinach curry with rice
- Tuesday: leftover curry wrapped in a tortilla with yoghurt and salad
- Wednesday: tofu and vegetable stir-fry with noodles
- Thursday: black bean tacos with avocado and slaw
- Friday: halloumi, roasted vegetable and couscous traybake
- Saturday: shakshuka with crusty bread
- Sunday: big pot of lentil soup, with extra for Monday's lunch
Keep it interesting
Many of the world's cuisines are naturally rich in vegetarian dishes. Indian dals, Mexican bean dishes, Middle Eastern mezze, Japanese tofu dishes and Italian bean soups are all great places to look. Picking a different cuisine each week is an easy way to avoid falling into a rut.
Let your plan stay meat-free
In Mealful, diets are hard filters. Choose vegetarian once and your plans never sneak in chicken or fish, while cuisines you love are favoured. Each meal still aims for its share of your daily calories, and the protein per serving is shown up front so you can see at a glance that you're getting enough.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
