High-Protein, Low Fat, Vegetarian Meal Plan for Weight Loss

Y'all - get ready for a meal plan that meets your calorie deficit, protein goals and daily fiber intake! Obviously, every body and weight loss experience is different, but take inspiration here so that you can become the best, healthiest version of yourself.

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Breakfast (321 calories | 1.45g fat | 54.4g protein | 3.3g fiber)

• Starbucks Blonde Cold Brew (12 fl oz)

  • 10 calories | 0 fat | 1g protein | 0g fiber

• Dark Chocolate Whey Powder (1/2 Scoop)

  • 60 calories | .75 fat | 12g protein | .5g fiber

• Liquid Egg Whites (1 cup)

  • 125 calories | 0g fat | 25g protein | 0g fiber

• Spinach (1/2 cup)

  • 4 calories | 0.1g fat | 0.4g protein | 0.3g fiber

• Bell Peppers (1/2 cup)

  • 20 calories | 0.2g fat | 1g protein | 1.5g fiber

• Mushrooms (1/2 cup)

  • 22 calories | 0.4g fat | 2g protein | 1g fiber

• Fat-Free Cottage Cheese (1/2 cup)

  • 80 calories | 0g fat | 13g protein | 0g fiber

Lunch (447 calories | 2.5g fat | 60.8g protein | 9.4g fiber)

• Soy-Free Tofu Extra Firm (200g)

  • Macros: 165 calories | 0g fat | 37.6g protein | 0g fiber

• Broccoli (2 cups)

  • Macros: 42 calories | 0g fat | 4.2 protein | 6.4 fiber

• Fat-Free Cottage Cheese (1/2 cup)

  • Macros: 80 calories | 0g fat | 13g protein | 0g fiber

• White Quinoa (1/4 cup)

  • Macros: 160 calories | 2.5g fat | 6g protein | 3g fiber

Dinner (342 calories | 3g fat | 51.2g protein | 16.4g fiber)

• Ground Beef (1.5 cups)

  • 220 calories | 3g fat | 34g protein | 10g fiber

• Broccoli (2 cups)

  • Macros: 42 calories | 0g fat | 4.2 protein | 6.4 fiber

• Fat-Free Cottage Cheese (1/2 cup)

  • Macros: 80 calories | 0g fat | 13g protein | 0g fiber

Snack (250 calories | 4g fat | 44g protein | 3g fiber)

• High-Protein Shake (1 cup)

  • Macros: 130 calories | 2.5 fat | 20g protein | 2g fiber

• Dark Chocolate Whey Powder (1/2 Scoop)

  • Macros: 120 calories | 1.5 fat | 24g protein | 1g fiber

Daily Total Macros: 1,360 calories | 10.95g fat | 210.4g protein | 32.1g fiber

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Your Grocery List

• Starbucks Blonde Cold Brew

• Dark Chocolate Whey Powder 

• Liquid Egg Whites

• Spinach

• Bell Peppers

• Mushrooms

• Fat-Free Cottage Cheese

• Soy-Free Tofu Extra Firm

• Broccoli

• Ground Beef

• Broccoli

• High-Protein Shake

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Movement Schedule

• Sunday - 1 hour walk & strength training

• Monday - 30 min run, 30 min walk

• Tuesday - 1 hr walk & arms + abs

• Wednesday - 30 min run, 30 min walk & strength training

• Thursday - 1 hr walk & arms + abs

• Friday - 1 hr walk

• Saturday - 30 min run, 30 min walk & arms + abs