Vegetarian

Plant-forward with eggs and dairy — healthy and easy to plan for protein and nutrients.

Best for

People avoiding meat who still eat eggs and dairy.

The evidence, honestly

Well-planned vegetarian diets are linked to good cardiometabolic health. The main pitfalls are under-eating protein and a few specific nutrients.

A full week

Monday

• Breakfast: Greek yoghurt with seeds and berries
• Lunch: Chickpea & feta salad with wholegrain
• Dinner: Tofu stir-fry, vegetables, brown rice
• Snack: Edamame; cheese

Tuesday

• Breakfast: Eggs on wholegrain toast with tomatoes
• Lunch: Lentil soup with wholegrain bread
• Dinner: Paneer & pea curry with brown rice
• Snack: Hummus with vegetables

Wednesday

• Breakfast: Overnight oats with milk and nut butter
• Lunch: Halloumi & quinoa salad
• Dinner: Bean chilli with cheese and wholegrain
• Snack: Yoghurt with nuts

Thursday

• Breakfast: Tofu scramble on wholegrain
• Lunch: Egg & avocado wholegrain sandwich with salad
• Dinner: Lentil dhal with spinach and rice
• Snack: Cottage cheese with fruit

Friday

• Breakfast: Yoghurt bowl with granola and fruit
• Lunch: Falafel & tabbouleh wrap with tahini
• Dinner: Vegetable & chickpea curry with quinoa
• Snack: Cheese and nuts

Saturday

• Breakfast: Shakshuka (eggs) with wholegrain
• Lunch: Caprese with white beans and olive oil
• Dinner: Tempeh & vegetable stir-fry with noodles
• Snack: Edamame; dark chocolate

Sunday

• Breakfast: Feta & herb omelette
• Lunch: Halloumi, beetroot and lentil salad
• Dinner: Stuffed peppers with beans and cheese, wholegrain
• Snack: Yoghurt with berries

Protein

Eggs, dairy, legumes, tofu/tempeh, and combining legumes + grains cover protein; aim for a source at every meal.

What to watch

• Protein (combine sources across the day)
• Iron and zinc (pair with vitamin C)
• B12 and omega-3 (consider algal oil)
• Vitamin D if intake/sun is low

The honest bottom line

Healthy and easy — just be deliberate about protein, iron, B12 and omega-3 and you’re set.