Vegetarian meal plan
The difference between a vegetarian week that satisfies and one that leaves you snacking by nine is protein. Done well, vegetarian cooking pulls protein from beans, lentils, eggs, dairy, tofu and whole grains — so no plate feels like a side dish that forgot its main.
Here's a real, balanced seven-day plan for two that takes protein seriously and varies the cuisines so the week never gets repetitive, finished with a single shopping list. Generate your own and 7cal tailors it to your tastes and what you'd rather not eat.
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AI can make mistakes. Not medical advice — check allergens yourself. Learn more
Generated by 7cal for a vegetarian household of two, then reviewed. Protein and calorie figures are per-person estimates.
Every ingredient from the plan above, combined and grouped by aisle. In the app it’s scaled to your household and you check items off as you shop.
A satisfying vegetarian plate is built around a genuine protein, not around the absence of one. Lentils, chickpeas and beans, eggs and dairy, tofu and tempeh, plus grains like quinoa and farro, all pull real weight — and combining them across the day covers the full range of amino acids without any single 'perfect' food.
The plans here make sure each dinner has a protein anchor, so you finish the meal actually full rather than reaching for toast an hour later.
Vegetarian food spans a huge range — a Sri Lankan dal, an Italian bean stew, a Middle Eastern mezze, a stir-fried tofu bowl — and a week that travels between them never feels restrictive. Rotating cuisines is the simplest way to keep a plant-forward plan interesting enough to stick with.
When it's built around real protein — legumes, eggs, dairy, tofu, whole grains — yes. These plans anchor every dinner with a genuine protein source so meals satisfy rather than leaving you hungry.
Set your diet to vegan and 7cal builds the week without animal products, leaning on legumes, tofu, tempeh, grains and vegetables while keeping the protein emphasis.
Yes — your allergies and disliked ingredients are part of your profile, and every generated meal respects them. Flag anything that still isn't right and 7cal regenerates just that meal.
Two different calorie targets
You eat 2,200 a day, your partner eats 1,500, and you both want the same dinner. See a real week where every meal is portioned for both of you — one dish, two plates.
Family meal planning
Plan a whole week of family meals in seconds. See a real 7-day plan for a family of four — kid-friendly dinners, shared ingredients, and one shopping list.
High-protein meal plan
See a real high-protein meal plan: seven days of protein-forward meals with per-meal protein estimates and a ready-made shopping list. Generate your own in seconds.
Weight-loss meal plan
A weight-loss meal plan built on real, filling food — not crash-diet gimmicks. See a full 7-day week with a shopping list, and generate one tailored to you.
Tailored to how you actually eat. Review it, swap what doesn’t fit, and shop with one clear list.