The Plant-Based GLP-1 Meal Plan: Veg Protein Guide

Why Vegetarian GLP-1 Users Face a Unique Protein Challenge

Hitting your protein targets on a GLP-1 receptor agonist like semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound) is already hard. Your appetite is suppressed, portions are smaller, and every bite needs to deliver maximum nutrition. Now remove meat from the equation and the difficulty multiplies.

Data from the STEP 1 clinical trial showed that participants lost an average of 14.9% of body weight over 68 weeks, but approximately 40% of that loss came from lean mass rather than fat. The primary tool for shifting that ratio toward fat loss is adequate protein intake—typically 1.2 to 1.6 grams per kilogram of body weight daily—combined with resistance training. For vegetarians, meeting that target requires careful planning because plant proteins tend to be lower in total protein per calorie and often lack one or more essential amino acids.

This guide gives you everything you need: the best vegetarian protein sources ranked by density, a complete 7-day meal plan with macro breakdowns, strategies for combining incomplete proteins, and supplementation advice specific to vegetarian GLP-1 users.

Complete vs. Incomplete Proteins: What You Need to Know

Proteins are made of 20 amino acids, 9 of which your body cannot produce on its own. These are called essential amino acids. A "complete" protein contains all 9 in adequate amounts. An "incomplete" protein is low in one or more.

Complete Vegetarian Protein Sources

• Eggs — 6 g protein per large egg. The gold standard for bioavailability with a protein digestibility-corrected amino acid score (PDCAAS) of 1.0.
• Greek yogurt — 17–20 g protein per 200 g (nonfat). Also provides calcium and probiotics for gut health.
• Cottage cheese — 14 g protein per 100 g. Casein-rich, which means slow-digesting and great for sustained amino acid release.
• Soy products (tofu, tempeh, edamame) — Soy is the only plant protein with a PDCAAS of 1.0. Firm tofu provides 17 g per 150 g serving; tempeh provides 20 g per 100 g.
• Quinoa — 8 g protein per 185 g cooked. Complete amino acid profile, though lower in leucine than animal sources.
• Buckwheat — 6 g protein per 170 g cooked. Despite the name, it is gluten-free and unrelated to wheat.

Incomplete Protein Sources (Combine for Full Profile)

• Lentils — 18 g protein per 200 g cooked. High in lysine but low in methionine. Pair with grains.
• Chickpeas — 15 g protein per 200 g cooked. Low in methionine. Pair with rice, seeds, or nuts.
• Black beans — 15 g protein per 170 g cooked. Low in methionine and tryptophan. Pair with rice.
• Peanuts and peanut butter — 7 g per 2 tbsp. Low in lysine. Pair with legumes or dairy.
• Brown rice — 5 g protein per 195 g cooked. Low in lysine. Pair with beans or lentils.
• Oats — 5 g per 40 g dry. Low in lysine. Pair with Greek yogurt or milk.

You do not need to combine incomplete proteins in the same meal. Research published in the Journal of the American Dietetic Association confirms that eating complementary proteins within the same day provides sufficient amino acid availability. However, for GLP-1 users eating fewer total meals, combining within the same meal is a practical strategy to ensure nothing is missed.

Top Vegetarian Protein Sources Ranked by Protein Density

When your appetite allows only small portions, protein density—grams of protein per 100 calories—matters enormously. Here are the best options:

1. Egg whites — 21 g protein per 100 calories
2. Nonfat Greek yogurt — 17 g protein per 100 calories
3. Low-fat cottage cheese — 15 g protein per 100 calories
4. Tempeh — 10 g protein per 100 calories
5. Firm tofu — 10 g protein per 100 calories
6. Edamame — 9 g protein per 100 calories
7. Lentils (cooked) — 8 g protein per 100 calories
8. Seitan — 19 g protein per 100 calories (note: not suitable for gluten-sensitive individuals)
9. Nutritional yeast — 8 g protein per 2 tbsp (60 calories), also a complete protein with added B12

For GLP-1 users specifically, dairy-based proteins (Greek yogurt, cottage cheese, eggs) tend to be the most practical because they are soft, easy to eat in small quantities, and well tolerated even during nausea. If you experience GI side effects, cold dairy options like yogurt are often better tolerated than hot, cooked foods.

The 7-Day Vegetarian GLP-1 Meal Plan

This plan targets 1,400–1,600 calories and 100–125 g of protein per day. Adjust portions based on your body weight, activity level, and current GLP-1 dose. For the general framework behind GLP-1 meal planning, see our complete GLP-1 meal plan guide.

Day 1 — Monday

• Breakfast: Scrambled eggs with spinach — 2 whole eggs + 2 egg whites (20 g protein), 50 g sauteed spinach, 1 slice whole-grain toast
• Lunch: Lentil and quinoa bowl — 150 g cooked lentils (13 g protein), 100 g cooked quinoa (4 g protein), roasted cherry tomatoes, cucumber, lemon-tahini dressing
• Dinner: Tempeh stir-fry — 120 g tempeh (24 g protein), 200 g mixed vegetables (broccoli, snap peas, bell pepper), 1 tsp sesame oil, soy sauce, ginger, over 75 g brown rice
• Snack: 200 g nonfat Greek yogurt (20 g protein) with 50 g blueberries

Daily totals: ~1,480 calories | ~111 g protein | 32 g fiber

Day 2 — Tuesday

• Breakfast: Cottage cheese bowl — 200 g low-fat cottage cheese (24 g protein), 50 g sliced peaches, 1 tbsp flaxseeds, sprinkle of cinnamon
• Lunch: Chickpea salad wrap — 150 g mashed chickpeas (11 g protein), 30 g crumbled feta (4 g protein), diced celery, red onion, lemon juice, in a whole-wheat tortilla
• Dinner: Tofu tikka masala — 200 g firm tofu (22 g protein), tomato-based curry sauce, 100 g cooked basmati rice, steamed cauliflower
• Snack: Protein smoothie — 1 scoop pea protein powder (20 g protein), 1 banana, 200 ml soy milk, 1 tbsp peanut butter

Daily totals: ~1,520 calories | ~121 g protein | 28 g fiber

Day 3 — Wednesday

• Breakfast: Overnight oats — 40 g rolled oats, 150 g Greek yogurt (15 g protein), 1 tbsp chia seeds (3 g protein), 50 g strawberries, 15 g walnuts
• Lunch: Black bean and egg burrito bowl — 100 g black beans (9 g protein), 2 scrambled eggs (12 g protein), salsa, 50 g avocado, shredded lettuce, 30 g shredded cheese (7 g protein)
• Dinner: Edamame and soba noodle bowl — 150 g shelled edamame (17 g protein), 100 g cooked soba noodles, shredded carrots, cucumber, sesame-ginger dressing, 2 tbsp nutritional yeast (8 g protein)
• Snack: 1 hard-boiled egg (6 g protein), 10 almonds

Daily totals: ~1,510 calories | ~117 g protein | 34 g fiber

Day 4 — Thursday

• Breakfast: Tofu scramble — 150 g firm tofu (17 g protein), turmeric, nutritional yeast, sauteed mushrooms, diced tomato, 1 slice whole-grain toast
• Lunch: Greek yogurt and lentil soup combo — 200 g red lentil soup (14 g protein), side of 150 g Greek yogurt (15 g protein) with cucumber and dill
• Dinner: Stuffed bell peppers — 2 peppers filled with 100 g cooked quinoa (4 g protein), 100 g black beans (8 g protein), corn, 40 g shredded cheese (9 g protein), salsa
• Snack: Peanut butter on rice cakes — 2 rice cakes, 2 tbsp peanut butter (7 g protein), banana slices

Daily totals: ~1,440 calories | ~104 g protein | 30 g fiber

Day 5 — Friday

• Breakfast: Protein pancakes — 1 banana, 2 eggs (12 g protein), 30 g oat flour, cooked in nonstick pan, topped with 100 g Greek yogurt (10 g protein)
• Lunch: Mediterranean plate — 200 g hummus (10 g protein), 50 g feta cheese (7 g protein), cucumber, tomato, olives, 1 small whole-wheat pita
• Dinner: Tempeh Bolognese — 120 g crumbled tempeh (24 g protein), marinara sauce, mushrooms, zucchini, over 75 g whole-wheat pasta
• Snack: 200 g cottage cheese (24 g protein) with 50 g pineapple

Daily totals: ~1,560 calories | ~117 g protein | 27 g fiber

Day 6 — Saturday

• Breakfast: Egg and cheese muffin — 1 whole egg + 2 egg whites (14 g protein), 30 g cheddar (7 g protein), on English muffin, side of sliced tomato
• Lunch: Paneer and spinach curry (palak paneer) — 120 g paneer (22 g protein), spinach-based curry, served with 75 g brown rice
• Dinner: Lentil and vegetable shepherd's pie — 150 g cooked green lentils (13 g protein), carrots, peas, topped with mashed cauliflower and 30 g parmesan (10 g protein)
• Snack: Edamame pods — 100 g shelled (12 g protein), with sea salt

Daily totals: ~1,470 calories | ~108 g protein | 29 g fiber

Day 7 — Sunday

• Breakfast: Smoothie bowl — 1 scoop whey or pea protein (25 g protein), 100 g frozen acai or mixed berries, 100 ml almond milk, topped with 1 tbsp hemp seeds (5 g protein), granola, sliced banana
• Lunch: Caprese with white beans — 100 g fresh mozzarella (18 g protein), tomato, basil, balsamic drizzle, side of 100 g cannellini beans (7 g protein) with olive oil and herbs
• Dinner: Tofu and peanut satay bowl — 175 g baked tofu (19 g protein), peanut sauce, steamed broccoli, shredded cabbage, cooked rice noodles, lime
• Snack: 200 g kefir (10 g protein) with 1 tbsp chia seeds

Daily totals: ~1,500 calories | ~114 g protein | 28 g fiber

Supplementation Considerations for Vegetarian GLP-1 Users

Eating less food overall while following a vegetarian diet creates a double layer of risk for certain nutrient deficiencies. Based on clinical evidence, here are the supplements worth discussing with your healthcare provider. For a broader look at nutrient gaps, see our guide on GLP-1 vitamin deficiencies.

Protein Powder

A high-quality protein supplement becomes nearly essential for vegetarian GLP-1 users who struggle to eat enough whole food. The best options:

• Whey protein isolate — If you eat dairy, this is the most bioavailable option. 25–30 g protein per scoop with a complete amino acid profile rich in leucine, which triggers muscle protein synthesis.
• Pea protein — The best plant-based alternative. A 2019 study in the Journal of the International Society of Sports Nutrition found pea protein comparable to whey for muscle thickness gains when combined with resistance training.
• Soy protein isolate — Complete protein, well-studied, and effective. The estrogen concerns are largely unfounded at normal supplementation levels according to meta-analyses.

Vitamin B12

Even lacto-ovo vegetarians can fall short on B12 when eating less food. Deficiency symptoms include fatigue, numbness, and cognitive fog. Supplement 250–500 mcg of methylcobalamin daily or eat B12-fortified foods like nutritional yeast.

Iron

Non-heme iron from plant sources has a 2–20% absorption rate compared to 15–35% for heme iron from meat. Pair iron-rich foods (lentils, spinach, fortified cereals) with vitamin C to improve absorption. Have your ferritin levels checked every 6 months.

Omega-3 Fatty Acids (EPA and DHA)

Plant-based omega-3 (ALA from flaxseeds and walnuts) converts poorly to EPA and DHA. Consider an algae-based omega-3 supplement providing at least 250 mg combined EPA and DHA daily. This is especially important for preventing hair loss, a common concern during rapid weight loss.

Zinc

Phytates in whole grains and legumes reduce zinc absorption by up to 50%. Vegetarian GLP-1 users eating small amounts of these foods may benefit from 15 mg of supplemental zinc daily, taken with food to avoid stomach upset.

Creatine

Vegetarians have lower baseline creatine stores since it is found almost exclusively in meat. A 2003 study in Molecular and Cellular Biochemistry showed vegetarians had significantly greater gains in lean mass when supplementing with 5 g creatine monohydrate daily. For GLP-1 users focused on preserving muscle, this is worth considering.

Practical Tips for Vegetarian GLP-1 Meal Prep

Batch Cooking Strategy

1. Cook two legume varieties on Sunday — Prepare a large batch of lentils and a large batch of chickpeas or black beans. These store well for 5 days refrigerated and form the base of multiple meals.
2. Press and marinate tofu — Press 2 blocks of firm tofu, cut into cubes, and marinate overnight. Bake half immediately and save the other half raw for later in the week.
3. Prepare overnight oats in 3 jars — Combine oats, Greek yogurt, chia seeds, and milk in mason jars. Add fresh fruit the morning you eat them.
4. Hard-boil 6–8 eggs — Quick protein when appetite is low. They last 7 days in the fridge.
5. Stock emergency protein snacks — Keep Greek yogurt cups, string cheese, edamame pods, and protein bars accessible for days when cooking feels impossible.

The Protein-First Rule Still Applies

Just as with omnivore meal plans, always eat your protein source first. With vegetarian meals, it is tempting to fill up on the rice, bread, or pasta component. Resist this. Eat the tofu, tempeh, eggs, or beans first. If your appetite cuts off mid-meal, you want the protein already consumed. For deeper guidance on protein prioritization, check our article on how much protein you need on Ozempic.

How Nourie Supports Vegetarian GLP-1 Users

Building a vegetarian meal plan that hits 100+ grams of protein while staying within 1,400–1,600 calories takes serious effort. Nourie eliminates the guesswork by generating personalized vegetarian meal plans tailored to your GLP-1 medication, current dose, and protein targets. The app automatically combines complementary proteins, calculates daily amino acid coverage, and adjusts portions as your dose changes. You can set dietary preferences to vegetarian, vegan, or lacto-ovo, and Nourie will build every meal around your constraints while ensuring no nutritional gaps.

Nourie also generates your weekly grocery list automatically, making it easy to stock up on everything you need for the week in a single shopping trip.

Key Takeaways

• Aim for 1.2–1.6 g of protein per kg of body weight daily, prioritizing complete protein sources like eggs, dairy, soy, and quinoa.
• Combine incomplete proteins (beans + rice, lentils + grains) within the same day to ensure full essential amino acid coverage.
• Track protein density—choose foods that deliver the most protein per calorie when portions are small.
• Supplement with B12, consider iron and omega-3, and discuss creatine with your provider.
• Use a protein powder (whey or pea) to close the gap on days when whole food intake is low.
• Batch cook legumes, tofu, and eggs on Sundays to set yourself up for the week.
• Always eat your protein source first at every meal before vegetables and carbs.