Are you a vegetarian who wants to get fitter and stronger?
You’ll need the right calories and a lot of protein.
The definitive Vegetarian Meal Plan Collection to support an active lifestyle.
Get 33 weekly, healthy, muscle-building meal plans instantly.
Perfect to complement strength training, sports enthusiasts or a generally active lifestyle.
33 vegetarian meal plans🥦
Each meal has ~25g protein/600 kcal 💪
130 exclusive recipes 🍲
Nutritionist approved 🧑⚕️
Get the Vegetarian High Protein Meal Plan Pack for Fitness!
One time payment, access forever.
Meal Plan Benefits
In our experience and intensive testing, 4 days of meal planning is the sweet spot. It’s much easier to maintain and accommodate family and work life, but if you’d prefer a whole week, the option is there for you.
Our plans take away the stress of calorie counting and worrying if you’ve had enough protein to reach your targets.
They’re designed to give you the optimum amounts of calories and protein to help you with your goal, so you can follow them and forget the numbers – we’ve done it for you!
We’ve personally prepared every weekly plan
20 weeks of meal plans are suitable the whole year round. 6 more were designed with hot sunny days in mind, and a further 6 for cold, wintry days. There’s also a bonus Christmas muscle-building meal plan!
These recipes have been designed exclusively for these meal plans, and are NOT available anywhere else on the site!
High Protein Meal Plan Nutrition in Detail
We’ve created a simple but powerful 3-tier system for ‘gold standard’ protein.
To build muscle effectively, you’ll need to be in a slight calorie surplus and eat lots of protein. These plans are designed to help you do exactly that.
Base meal plans are at 1800kcal/day with just breakfast, lunch and dinner. You’ll always get at least 75g protein with these base meals.
For active females: We recommend getting around 400kcal on top of the base amount (2200kcal total, tier 2).
Our meal plans offer snacks for you to get there. This includes a protein shake (see FAQ about why). You’ll always arrive at a minimum of 95g of protein per day that way – this should put you into the ‘gold standard’ amount of protein for optimal muscle growth.
For active males: We recommend getting around 900kcal on top of the base amount (2700kcal total, tier 3).
You can get there with snacks or a double serving of one of the base meals. You’ll always get a minimum of 115g of protein that way.
Please note: These plans are not designed to help you lose weight. Instead, they support an active lifestyle and for someone who wants to build or maintain muscle.
If you would like to lose weight with a high protein vegetarian diet, please visit The Vegetarian Protein Fix instead.
| 1800kcal | 2200kcal | 2700kcal | |
|---|---|---|---|
| Protein | Min 75g | Min 95g | Min 115g |
| Fat | Max 79g | Max 85g | Max 95g |
| Sat Fat | Max 20g | Max 25g | Max 30g |
| Carbs | Makes up rest | Makes up rest | Makes up rest |
Please note: Macronutrient values may vary slightly to the table on a day by day basis to allow recipe flexibility, but they are planned to balance over the week.
How It Works – 5 Easy Steps
Choose one of 33 high protein meal plans. You have all of them available instantly. Access online or easily print out the grocery lists and recipes
Easily swap out dishes (if you want). Choose from 130+ exclusive recipes, and a high-protein snack vault, too!
Go shopping. Our meal plans are designed for a weekly grocery haul, but can easily be split if you’d prefer.
Cook Once, Eat Twice. Cook one day and have easy leftovers the next day.
Get enough protein for your goals to either build muscle and get bigger, or keep the muscle you have while getting slimmer and leaner.
100% Money Back Guarantee
Yes! We offer a 100% money back guarantee. We want you to feel completely confident in joining us.
That means if you’re not happy with this product within the first 30 days, we’ll refund you your money – no questions asked!
A taste of the recipes
The Snack Vault
It’s important to have healthy snack ideas that actually satisfy cravings and help build muscle at the same time. This is what our snack vault has to offer! We’ve collected 45+ creative and high-protein snacks to add to your repertoire!
A quick walk through
Who we are
For various reasons, the three of us no longer eat meat – the animal farming industry is simply awful. So we get our protein from other sources. We’ve been running HurryTheFoodUp since 2014 and focus on helping vegetarians stay or get healthy and develop a positive relationship with food.
Dave: Food for Strength Training!
I’d been hitting the gym for 10 years and wondering why I hadn’t seen more success. With the help of James, I realised both my calorie and protein intake were far too low. Since then I focused on improving my diet with those two factors in mind.
I focus on strength training and general fitness, in that order. I’m now stronger at 39 than I have ever been, and my current goal is to be stronger at 40 than I am now. I follow the “Tactical Barbell” series by K. Black for my strength and conditioning workouts.
James: Food for Cardio Training
NOTE: Even the maximum (tier 3) of these meal plans – 2700kcal/day is not enough fuel for serious endurance athletes. In my case you’d be looking at 3500-4000kcal/day with the amount of hours I spend training – in the gym as well as swimming, cycling and running.
I usually have an additional big meal and high calorie snacks throughout the day to help get enough calories.
That being said, these plans are an excellent base for the majority of active people including if you do some regular cardio exercise. However, if you do more than 4 hours of cardio per week or 2 hours of cardio and strength training as well, get in touch with us so I can check that the plan would be suitable for you. If it isn’t quite we can help tailor it to you.
I joined HurryTheFoodUp in 2020 as their nutritionist. I’m a Sport Nutritionist (SENr registered and MSc Sport Nutrition) and I’m also a Great Britain Age Group Triathlete.
Hauke: Food for General Fitness and Hiking
I’m probably the stereotypical vegetarian – always erring towards the skinny side.
I would consider myself a sports generalist: I run, play footie, do yoga and have phases where I hit the gym for strength training. Also, I like to go on longer hiking trips.
When I don’t have an eye on my diet I tend to eat too little making me feel depleted at times with too much exercise going on. Luckily our website HurryTheFoodUp is a perfect help to up my calories and protein – in a healthy way.
Get the Vegetarian High Protein Meal Plan Pack for Fitness!
One time payment, access forever.
Frequently Asked Questions
Do you use soy products in your meal plans?
You’ll notice there is a reasonable amount of soy food within our plans. Historically soy has had a controversial reputation with links to thyroid dysfunction, breast cancer and male problems like decreased sperm count.
We’re happy to tell you that the current evidence does not support this! A large review of over 400 studies suggest that soy products do not seem to negatively impact the body’s normal functions – instead, it might actually be doing a lot of good!
As the aim of any diet is balance and moderation, we tend not to go above 1 or 2 servings a day. This seems to be well within the limits of current recommended intake of soy and helps to keep the meal plans full of variety.
That being said, whenever we suggest soy milk or yogurt, you’re free to choose alternatives made from oats, peas, dairy or other.
If you’d like to know more you can always get in touch with us or read through the study yourself, but until new evidence suggests otherwise soy seems to be a brilliant addition to a vegetarian meal plan. Neither soyfoods nor isoflavones warrant classification as endocrine disruptors finds this technical review of the observational and clinical data.
Eggs?
Eggs are a phenomenal tool for vegetarians to build muscle. They have a good amount of protein in, they’re easy to cook and can be used in pretty much any meal.
They’re another one of those foods which got a bit of a bad reputation over the years but current evidence doesn’t seem to support that view.
A recent large scale review suggested that although there may be some negatives to consuming eggs, the positives seem to outweigh them.
When looking at it as a whole, our opinion is that eggs do fit in a diet as part of a healthy lifestyle. That is, in someone who generally has a good diet and exercises regularly. Egg consumption and health outcomes: a global evidence mapping based on an overview of systematic reviews.
Do you use protein shakes?
You’ll see that a protein shake is included in most days of these high protein meal plans. This was an intentional inclusion rather than a ‘no thought’ inclusion.
It is harder to have a high protein diet which is best for building muscle (1.6-2.2g of protein per kg of body weight per day) without following a strict diet or eating repetitive food groups.
We wanted to create a balance of healthy, tasty food with an optimal approach to building muscle, so we decided to include a protein shake to do this.
Protein shakes are just powdered forms of protein, and there’s nothing inherently wrong with them. As vegetarians it helps us to have a higher intake of protein whilst staying within nutrition guidance for things like fat intake.
Just to be clear, if you prefer to you can drop the protein shake and you will still be able to build muscle. You might just fall outside of the gold standard protein range for muscle building.
We would always recommend buying from reputable brands, and if you are an athlete who may undergo drugs testing we would suggest buying batch tested products through certification programmes like informed sport.
If you would like any further information on this then don’t hesitate to contact us!
How much protein per day do these plans have?
This meal plan is focussed towards active individuals who want to either maintain their muscle mass or build more muscle. So of course how much protein you eat in a day is hugely important.
Currently, evidence suggests that consuming between 1.6-2.2 grams of protein per kg of bodyweight per day is the optimal amount of protein (about 0.75g-1g of protein per lb of bodyweight). This is based on studies that have investigated the rates of something called muscle protein synthesis (essentially, new muscle being created) and how it differs depending on protein intake.
Some meal plans or fitness gurus out there might have you eating upwards of 3 grams of protein/kg/bw/day but it really isn’t necessary. Even eating over 2.2 g/p/bw/day doesn’t seem to be helpful, so we don’t aim for that.
Our plans are designed to give you at least 90 grams of protein per day. This covers the 1.6 spectrum for our females, and as you may have noticed males still need to add in another meal or large snack, and so should easily be able to get past the 1.6 threshold.
If you would like to know more then you can always give us an email and we’d be happy to chat!
Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training (link).
Can I gain muscle and lose fat with your plans?
Ok, so there’s something we need to be upfront and honest with you about. You can’t build muscle and lose fat at the same time.
We feel it’s important to highlight this to you and be transparent about our plans. The two processes (building muscle and losing fat) are at opposite ends of the spectrum.
In order to lose weight, you need to be in a calorie deficit. In order to build muscle, you need to be in a calorie surplus. So, it’s difficult to do both.
There are examples of people being able to do both, but this is not a regular occurrence and for the average person this is just not possible. It is far better to pick one of these, focus on it, and do it well! When people focus on both, what normally happens is that they do neither.Our meal plans are not designed with fat loss in mind. We do have meal plans for weight and fat loss though, so if you’re interested in that you can find these meal plans here or join The Vegetarian Protein Fix.
Can I gain weight with these plans?
Weight gain will happen if you are in a calorie surplus. These plans can indeed be used for that purpose.
Can I get a refund?
Of course! If you’re not happy with the product any time in the first 30 days then just contact us and we’ll refund you, no questions asked.
Do you deliver the food?
No, we don’t deliver, nor do we provide the food! We’ll make your shopping lists but you’ll still have to buy/order your groceries yourself. That goes for the cooking, too.
Are the shopping lists updated automatically?
Yes! Depending on which recipes you choose to make, and for how many people – everything is changed automatically. You don’t need to change a thing yourself.
Is it complicated to adjust meal plans to more or less people?
Happily every single recipe can simply be toggled for as many servings/people as you like!
Will it be possible to do these meal plans in the UK – I mean will measures and weights be easy to convert? I’ve seen you use the American ‘cup’ measurements.
Yep, absolutely! We have metric and imperial measurements for all of our recipes – you can just toggle between them on each recipe.
I can’t eat dairy or nuts, then are these meal plans not an option for me?
You can change every meal and snack to your liking (and we have a huge list of non-dairy, non-nut recipes and snacks to choose from). Each of the meal plans we have does include dairy and quite often nuts, however.
What is everything you incorporate? Is sugar/honey forbidden? Bread bought at the grocery store ok? Must I make everything myself?
Sugar/honey/maple syrup? No, it’s not forbidden, some recipes call for sugar or maple syrup, just in smaller amounts.
We look at overall calories, protein, fat, and saturated fat when we create meal plans and recipes.
Everything from scratch? No, not necessary either. We don’t doom processed food per se. A tin of tomatoes is processed. And it’s absolutely fine to use. Same as store-bought pesto or hummus. Yes, bread bought at the store is absolutely fine!
Is it suitable for a 65 year old – i.e. not too complicated technology?
In fact, most of our members are around 40 – 75 years old. We get the occasional question about our meal planner. If that happens Hauke will jump right on to help you individually (not just a generic tutorial video).
Disclaimer
We would like to take a moment to note that this product is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss or gain, either in terms of the amount or rate of which weight or muscle manipulation could be achieved. The calories, fibre, protein and other nutritional information is worked out as closely as possible and we have checked the information as accurately as possible.
However we can’t be held responsible for mistaken listings: the nutritional information is given as a guide only. If you have any concerns regarding your health please contact your medical practitioner before making changes. The recommendations to increase your physical activity are general and non-specific. If you have any injuries or conditions which may restrict your ability to increase your physical activity, please seek medical/professional advice before making changes.