Vegetarian Meal PlanComplete Nutrition

What the research says

The findings this plan is built on, with the papers underneath.

• Position of the Academy of Nutrition and Dietetics (2016): "appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases," with lower risk of ischaemic heart disease, type 2 diabetes, hypertension and obesity. The 2025 update restates this for adults.
• Protein: the same paper says vegetarian diets "typically meet or exceed recommended protein intakes, when caloric intakes are adequate". The idea of "incomplete" plant protein is misleading when intake is varied across the day.
• Muscle: per-meal targets of ~0.4 g/kg (Schoenfeld & Aragon 2018) are easy with dairy, eggs, soy and seitan, which is what Variation B is built on.

What this plan won't do

The common claims about this way of eating that the evidence doesn't support.

• "You must combine proteins at every meal." Across the day is enough. Still, the plan pairs them for convenience.
• "Vegetarian = automatically healthy." Cheese-and-pasta vegetarian diets can be high in calories and low in fibre. Every day here includes legumes or soy.
• B12: lacto-ovo vegetarians eating little dairy or eggs should still consider a supplement or fortified foods.

This content is general information, not medical or dietetic advice. Calorie and macro targets are starting points for a healthy adult and are personalised in the app. People who are pregnant, under 18, taking diabetes or blood-pressure medication, or managing kidney, liver, heart or digestive conditions should check with a doctor or registered dietitian before changing their diet.