Vegetarian Diet
Meat-free eating with dairy and eggs, built to hit protein targets for training.
A vegetarian diet removes meat and fish but keeps eggs and dairy, which makes hitting protein targets straightforward.
Build meals around eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils and beans.
Calories and macros
| Calories | Uses the calorie target from your goal: surplus to gain, deficit to lose, maintenance to hold. |
|---|---|
| Protein | 1.7 g per kg of bodyweight (0.77 g per lb) |
| Fat | 28% of calories |
| Carbohydrates | The remaining calories after protein and fat |
What to eat
- Eggs, Greek yogurt and cottage cheese
- Tofu, tempeh and seitan
- Lentils, chickpeas and beans
- Whole grains, nuts and seeds
What to limit
- Meals built only on cheese and pasta
- Low-protein days
Sample day
| Breakfast | Greek yogurt with oats, berries and walnuts |
| Lunch | Lentil and feta salad with whole-grain bread |
| Snack | Cottage cheese with pineapple |
| Dinner | Tofu and vegetable stir-fry with rice |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.