2200 Calorie 165g Protein Vegetarian Meal Plan
A 2200-calorie vegetarian meal plan with 165g of protein per day delivers the ideal calorie surplus and amino acid intake for building lean muscle without meat or fish. This 3-meal structure provides roughly 55g of protein per meal, strategically combining plant proteins like tempeh, Greek yogurt, eggs, and legumes to support muscle protein synthesis throughout the day. Fork a Day generates complete vegetarian meal plans at this exact macro target, eliminating the guesswork from your muscle-building nutrition.
2200 kcal / day165g protein3 meals / day7 days
Your 7-Day Meal Plan
Monday
2100 kcal · 158g protein(-100 kcal vs 2200 target)- Greek yogurt parfait with granola, banana, and almonds620 kcal · 45g protein
- Black bean burrito bowl with brown rice, cheese, and guacamole780 kcal · 58g protein
- Tofu stir-fry with quinoa and edamame700 kcal · 55g protein
Tuesday
2200 kcal · 162g protein(on target vs 2200 target)- Scrambled eggs with cottage cheese, whole wheat toast, and avocado680 kcal · 52g protein
- Lentil soup with Greek yogurt and whole grain bread720 kcal · 48g protein
- Paneer tikka masala with basmati rice and chickpeas800 kcal · 62g protein
Wednesday
2200 kcal · 158g protein(on target vs 2200 target)- Protein smoothie bowl with whey protein, oats, peanut butter, and berries650 kcal · 50g protein
- Chickpea salad sandwich on whole wheat with cheese and vegetables740 kcal · 52g protein
- Three-bean chili with sour cream, cheese, and cornbread810 kcal · 56g protein
Thursday
2200 kcal · 164g protein(on target vs 2200 target)- Vegetable omelette with feta cheese, whole wheat toast, and Greek yogurt700 kcal · 54g protein
- Tempeh Buddha bowl with quinoa, roasted vegetables, and tahini dressing760 kcal · 52g protein
- Stuffed bell peppers with lentils, rice, and mozzarella740 kcal · 58g protein
Friday
2280 kcal · 162g protein(+80 kcal vs 2200 target)- Overnight oats with protein powder, chia seeds, almonds, and banana680 kcal · 48g protein
- Grilled halloumi wrap with hummus, quinoa, and mixed greens780 kcal · 56g protein
- Eggplant parmesan with whole wheat pasta and side salad820 kcal · 58g protein
Saturday
2240 kcal · 162g protein(+40 kcal vs 2200 target)- Protein pancakes with cottage cheese, maple syrup, and mixed berries720 kcal · 52g protein
- Mediterranean falafel plate with tzatziki, tabbouleh, and pita740 kcal · 48g protein
- Vegetarian lasagna with ricotta, spinach, and garlic bread780 kcal · 62g protein
Sunday
2200 kcal · 168g protein(on target vs 2200 target)- Breakfast burrito with scrambled eggs, black beans, cheese, and salsa750 kcal · 56g protein
- Caprese panini with fresh mozzarella, tomato, basil, and lentil soup700 kcal · 48g protein
- Thai peanut tofu with brown rice, edamame, and vegetables750 kcal · 64g protein
Weekly Grocery List
Everything you need to cook all 7 days. Quantities are approximate for one person.
- Greek yogurt 2kg
- Cottage cheese 750g
- Eggs 2 dozen
- Extra-firm tofu 800g
- Tempeh 400g
- Paneer 400g
- Halloumi 300g
- Fresh mozzarella 400g
- Ricotta cheese 500g
- Feta cheese 200g
- Shredded cheese blend 400g
- Whey protein powder 500g
- Canned black beans 4 cans
- Canned chickpeas 3 cans
- Canned lentils 4 cans
- Dried red lentils 500g
- Frozen edamame 500g
- Quinoa 750g
- Brown rice 1kg
- Basmati rice 500g
- Whole wheat bread 2 loaves
- Whole wheat tortillas 12 pack
- Whole wheat pasta 500g
- Rolled oats 750g
- Granola 400g
- Whole grain pita bread 8 pieces
- Cornbread mix 1 box
- Lasagna noodles 1 box
- Bananas 7
- Mixed berries 600g
- Avocados 5
- Bell peppers 6
- Spinach 400g
- Mixed greens 300g
- Tomatoes 8
- Onions 6
- Garlic 2 heads
- Eggplant 2
- Broccoli 2 heads
- Carrots 500g
- Fresh basil 1 bunch
- Lemons 4
- Mixed stir-fry vegetables 800g
- Peanut butter 500g
- Almond butter 250g
- Almonds 300g
- Chia seeds 200g
- Tahini 250g
- Hummus 500g
- Olive oil 500ml
- Soy sauce 250ml
- Maple syrup 250ml
- Salsa 500g
- Tikka masala sauce 400g
- Marinara sauce 700g
- Canned crushed tomatoes 2 cans
- Vegetable broth 2L
- Sour cream 250g
- Tzatziki 300g
Who This Plan Is For
Goal: Muscle building (calorie surplus). At 2200 calories per day, this plan is calibrated for muscle building.
Diet style: Vegetarian (no meat or fish).
Macros: 165g of protein supplies 30% of total calories from protein — appropriate for body recomposition, preserving lean mass, and hitting satiety across 3 meals.
Suitable for: adults targeting 2,200 kcal / day who want a structured, ready-to-follow week of meals without manual tracking.
Frequently Asked Questions
- How can I get 165g of protein per day on a vegetarian diet?
- Reaching 165g of protein without meat requires strategic stacking of high-protein vegetarian sources at every meal. Focus on eggs, Greek yogurt, cottage cheese, tempeh, seitan, edamame, and legumes as your protein anchors. A typical day might include a 4-egg scramble with cottage cheese for breakfast, a tempeh grain bowl with edamame for lunch, and a seitan stir-fry with lentils for dinner. Fork a Day automatically balances these sources to hit your 165g target across just 3 meals.
- Is 2200 calories enough for vegetarian muscle building?
- For most individuals weighing between 140-170 pounds with moderate activity levels, 2200 calories provides a sustainable surplus of 200-400 calories above maintenance for lean muscle gain. This calorie level minimizes excess fat accumulation while still fueling recovery and growth. If you're larger or more active, you may need to adjust upward, but 2200 calories is an effective starting point for controlled, quality mass building on a vegetarian diet.
- What does a typical day look like on this 2200-calorie, 165g-protein vegetarian plan?
- A sample day might start with Greek yogurt parfait layered with protein granola, hemp seeds, and berries totaling 50g protein. Lunch could feature a hearty lentil and paneer curry over quinoa with a side of roasted chickpeas for another 55g. Dinner might be a seitan and vegetable stir-fry with edamame and brown rice, rounding out the final 60g of protein. Each meal is designed to be satisfying and macro-balanced without requiring snacks or protein shakes.
- Do I need protein supplements to hit 165g protein as a vegetarian?
- While protein powder can be convenient, Fork a Day's meal plans are designed to hit 165g entirely through whole foods if preferred. However, adding one protein shake can make meal prep easier and provide flexibility. The key is combining complementary proteins throughout the day—pairing legumes with grains, including dairy or eggs at most meals, and leveraging high-protein options like seitan (25g per serving) and tempeh (20g per serving).