Tool 38/54·Planners
Build a 7-day vegetarian meal plan with protein, iron, and B12 targets — and swap any meal you don't like.
Daily Calorie Goal
Meals are selected to hit your target. Swap any meal to fine-tune.
Readout
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Set your calorie goal and generate a plan
Pick a daily calorie target and click Generate. Your 7-day vegetarian meal plan with protein, iron, and B12 tracking will appear here.
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Protein, iron, and B12 per common serving size across the main vegetarian food groups.
| Food | Category | Protein | Iron | B12 | Calories |
|---|---|---|---|---|---|
| Lentils (1 cup cooked) | Legumes | 18 g | 6.6 mg | — | 230 |
| Black beans (1 cup cooked) | Legumes | 15 g | 3.6 mg | — | 227 |
| Chickpeas (1 cup cooked) | Legumes | 15 g | 4.7 mg | — | 269 |
| Firm tofu (100 g) | Soy | 17 g | 2.7 mg | — | 144 |
| Tempeh (100 g) | Soy | 19 g | 2.1 mg | 0.1 mcg | 193 |
| Edamame (1 cup shelled) | Soy | 17 g | 3.5 mg | — | 189 |
| Eggs (2 large) | Eggs | 13 g | 1.8 mg | 1.6 mcg | 143 |
| Greek yogurt (1 cup) | Dairy | 22 g | 0.1 mg | 1.8 mcg | 130 |
| Cottage cheese (1 cup) | Dairy | 24 g | 0.3 mg | 1.5 mcg | 206 |
| Paneer (100 g) | Dairy | 18 g | 0.5 mg | 0.8 mcg | 265 |
| Quinoa (1 cup cooked) | Grains | 8 g | 2.8 mg | — | 222 |
B12 is naturally absent from plant foods. Vegetarians relying mainly on plant proteins should ensure regular intake of eggs, dairy, or B12-fortified foods.
A well-planned vegetarian diet — one that includes eggs and dairy — is recognized by major dietetic associations as nutritionally adequate for all stages of life. The key word is planned. Unlike omnivorous diets, vegetarian eating requires deliberate attention to a handful of nutrients that are concentrated in meat, poultry, and fish.
Key Nutrients to Track
Protein quality is measured by its amino acid completeness. Eggs and dairy are "complete" proteins containing all nine essential amino acids. Most plant proteins are "incomplete" — they are low in one or more essential amino acids. The classic solution is protein complementing: pairing foods whose amino acid profiles complement each other. Common pairs include rice and beans (classic combination covering all essential amino acids), hummus and whole-grain pita, and lentil soup with whole-wheat bread. You do not need to combine proteins at the same meal — your body maintains a pool of amino acids throughout the day.
Non-heme iron (from plants) is absorbed at a rate of 2–20% compared to 15–35% for heme iron in meat. Fortunately, absorption is highly responsive to dietary factors. Vitamin C dramatically increases non-heme iron absorption — squeezing lemon juice on lentil soup, adding bell peppers to bean dishes, or eating an orange alongside a fortified cereal can increase absorption by 2–6 times. Conversely, calcium, tannins in tea, and polyphenols in coffee inhibit absorption. Space these away from your iron-rich meals for best results.
Set your calorie target and generate a 7-day plan. Click any day to see the full meal breakdown and swap individual meals you dislike. The weekly averages panel shows whether you are consistently hitting protein (50 g reference), iron (18 mg), and B12 (2.4 mcg) targets. For deeper tracking — including micronutrients like zinc, omega-3, and calcium — the Caloria app logs every nutrient automatically from a database of millions of foods.
01
Absolutely. Vegetarians who include eggs and dairy have access to complete, high-quality proteins. Greek yogurt provides 22 g per cup, eggs deliver all essential amino acids, cottage cheese offers 24 g per cup, and paneer contains 18 g per 100 g. Plant sources like lentils (18 g/cup), tofu (17 g/100 g), and tempeh (19 g/100 g) round out a complete intake. Combining diverse sources throughout the day easily meets the recommended 0.8 g per kg of body weight for most adults — and up to 1.6 g/kg for those exercising regularly.
02
Yes — vegetarians should pay attention to iron because plant-based (non-heme) iron is absorbed less efficiently than heme iron from meat. The recommended daily intake for vegetarians is often cited as 1.8x higher: about 32 mg for women 19–50 and 14 mg for men. Good vegetarian iron sources include lentils (6.6 mg/cup), black beans (3.6 mg/cup), quinoa (2.8 mg/cup), and fortified cereals. Pairing iron-rich foods with vitamin C (citrus, bell peppers, tomatoes) significantly increases absorption. Avoid tea and coffee around iron-rich meals as they inhibit absorption.
03
B12 can be a concern only for strict vegans, not for lacto-ovo vegetarians. Eggs and dairy products contain meaningful amounts of B12: a cup of Greek yogurt provides about 1.8 mcg (75% DV), two eggs contribute 1.6 mcg (67% DV), and a cup of milk delivers about 1.1 mcg. The adult recommended intake is 2.4 mcg per day. Vegetarians who regularly consume eggs and dairy typically meet their B12 needs through food alone. However, those who limit these foods may benefit from a supplement or B12-fortified foods.
04
A balanced vegetarian meal plan should include: a protein source at every meal (eggs, dairy, legumes, or soy), iron-rich foods daily (lentils, beans, spinach, quinoa), calcium sources (dairy, fortified plant milk, tofu made with calcium sulfate), healthy fats (nuts, seeds, avocado, olive oil), and a wide variety of colorful vegetables and whole grains. This planner pairs meals to cover protein, iron, and B12 across the day so you can see gaps at a glance and swap in meals that balance your targets.
05
For vegetarians who train hard, the highest-protein options per serving are cottage cheese (24 g/cup), Greek yogurt (22 g/cup), tempeh (19 g/100 g), tofu (17 g/100 g), and eggs (13 g per two eggs). Combining these with legume-grain combos like lentils with quinoa or black beans with brown rice provides complete amino acid profiles. Aim for 1.4–1.6 g of protein per kg of body weight, distributed across 3–4 meals, to support muscle repair and growth.
06
Yes, completely free with no account required. Generate a 7-day vegetarian meal plan, swap individual meals, and review your weekly protein, iron, and B12 averages all in your browser. For ongoing tracking, calorie logging, and personalized macro targets, the Caloria app offers a seamless upgrade.