I've spent enough time eating vegetarian to know the exact moment the protein problem becomes real: day 3 of a meatless week, stomach growling at 11am despite a full breakfast, because the overnight oats had 12g of protein instead of 38g. The fix is not complicated. It requires swapping the milk-only oat base for Greek yogurt, adding tempeh to lunch, and pressing the tofu before you bake it. Three decisions. All the rest follows.
This plan hits 105g protein daily without meat, protein powder, or specialty products beyond what's in a normal grocery store. Total weekly cost: $38. That is cheaper per gram of protein than a chicken-based meal prep week at most US grocery stores right now.
The Four Protein Anchors for This Plan
Every meal in this plan is built around one of four vegetarian protein sources. The rest of the meal — grain, vegetable, sauce — is context for the protein.
Anchor 1: Greek yogurt 0% (2.5g protein/oz)
The breakfast backbone. ¾ cup 0% Greek yogurt in an overnight oat jar = 21g protein before the oats, chia seeds, or hemp seeds are added. A full overnight oat jar with Greek yogurt base delivers 32–38g protein. This is the single highest-impact change most vegetarian breakfasts need.
Anchor 2: Red lentil dahl (9g protein per 100g cooked)
The lunch workhorse. Cheap ($0.68/serving), requires 25 minutes of stovetop time, and tastes better on day 4 than day 1 as the spices concentrate. One 25-minute Sunday batch covers 5 lunch portions. At $2.19/lb for dried red lentils, it is the cheapest protein source in this plan per gram.
Anchor 3: Baked tempeh (19g protein per 100g raw)
The protein density star. Tempeh outperforms tofu on protein density by more than double. It holds its texture after 4 days refrigerated, reheats in a dry skillet in 2 minutes, and absorbs marinades deeply because of its fermented, porous structure. The marinating step takes 5 minutes and is the difference between good tempeh and forgettable tempeh.
Anchor 4: Pressed and baked extra-firm tofu (17g protein per 100g cooked)
The variation protein. Tofu requires pressing — 20 minutes minimum under a heavy pan — and must be reheated in a skillet (never microwave; it turns rubbery). These two requirements are the only reason tofu underperforms in meal prep: most people skip pressing and microwave it. With the correct technique, day-4 baked tofu is genuinely good.
The $38 Shopping List (2026 Prices)
Proteins ($14–$18):
- Tempeh, 2 × 8oz packages — $5.98
- Extra-firm tofu, 1 block (14oz) — $2.49
- Eggs, 12-count — $3.49
- Greek yogurt plain 0%, 32oz — $4.48
Grains ($1.60 amortised):
- Brown rice ($0.65/week from 5 lb bag)
- Rolled oats ($0.95/week from 42oz container)
Vegetables ($8–$10):
- Frozen broccoli, 32oz — $2.18
- Frozen edamame shelled, 12oz — $2.28
- Sweet potatoes, 2 medium — $1.50
- Dried red lentils, 1 lb — $2.19
- Canned diced tomatoes, 1 can — $0.88
Pantry ($3–$5 amortised):
- Soy sauce, sesame oil, rice vinegar, cornstarch (for tempeh/tofu marinade)
- Cumin, turmeric, smoked paprika, garlic powder, salt
- Olive oil, onion, garlic
- Chia seeds and hemp seeds ($0.90–$1.50 amortised)
Total: $32–$38 depending on pantry stock.
90-Minute Sunday Prep Timeline
0:00 — Press tofu (passive — 20 minutes)
Wrap tofu block in clean kitchen towels. Place a heavy cast iron pan or pot on top. Timer 20 minutes minimum. The moisture that comes out is why unpressed tofu never crisps properly.
0:00 — Oven to 425°F (220°C). Rice on stovetop.
1.5 cups brown rice + 3 cups water. Boil, cover, lowest heat, 40 minutes unattended.
0:05 — Start lentil dahl
½ diced onion in olive oil 3 minutes. Add 3 garlic cloves + 1.5 tsp cumin + 1 tsp turmeric + 1 tsp smoked paprika, 1 minute. Add 1 cup dry red lentils + 1 can diced tomatoes + 3.5 cups water. Simmer 25 minutes uncovered. The lentils dissolve completely into a thick sauce by the end.
0:20 — Oven to 400°F (200°C). Prep tempeh.
Slice both tempeh blocks into ½-inch pieces. Marinate in: 3 tbsp soy sauce + 1 tbsp sesame oil + 1 tbsp rice vinegar + 2 tsp maple syrup + 1 tsp garlic powder. Toss to coat. Set aside.
0:25 — Cut pressed tofu into 1-inch cubes.
Toss with: 2 tbsp soy sauce + 1 tbsp sesame oil + 1 tbsp cornstarch + 1 tsp garlic powder. The cornstarch is the crispiness agent — omit it and tofu stays soft.
0:28 — Tempeh on sheet pan 1, tofu on sheet pan 2. Both into oven.
Tempeh: 20 minutes at 400°F (200°C). Tofu: 26–28 minutes, flip once at 14 minutes.
0:30 — Make 5 overnight oat jars
½ cup rolled oats + ¾ cup Greek yogurt + ½ cup milk + 1 tbsp chia seeds + 1 tbsp hemp seeds + 1 tsp honey per jar. Stir each, seal, refrigerate. 10 minutes total. Per jar: 38g protein.
0:48 — Tempeh out. Tofu needs 5–8 more minutes.
0:40 — Lentil dahl done. Rice done at 0:40.
0:55 — Everything spread to cool
Tofu and tempeh on separate surfaces. Rice on a tray. Lentils in the pot with the lid off. 20 minutes until nothing steaming.
1:00 — Hard-boil 8 eggs
Cold start, 12 minutes. Ice bath. In shell: 7 days refrigerated per USDA FoodKeeper.
1:00 — Microwave edamame in batches
3 minutes per 1-cup portion with 2 tbsp water. Salt. Cool. Store as a bulk container — add to bowls throughout the week.
1:20 — Portion and label
- Lentil dahl: 5 containers
- Tempeh: stored in 1 container (portion at serving)
- Tofu: stored in 1 container (portion at serving)
- Brown rice: 1 large container
- Edamame: 1 container
- Eggs: in shell in a bowl
- Oat jars: already in fridge
Daily Meal Plan — Monday Through Friday
Monday — 2,040 cal | 112g protein
Breakfast: Overnight oats jar + ½ banana → 390 cal, 38g protein, $0.58
Lunch: Lentil dahl over ¾ cup rice + 3oz tempeh (2 portions) + ½ cup edamame → 560 cal, 40g protein, $2.10
Dinner: Baked tofu bowl — rice + tofu + broccoli (microwave 3 min from frozen) + sesame drizzle → 520 cal, 28g protein, $2.20
Snack: 2 hard-boiled eggs → 140 cal, 12g protein, $0.58
*Total: 1,610 cal, 118g protein*
Tuesday — 2,020 cal | 108g protein
Breakfast: Overnight oats jar + ½ banana → 390 cal, 38g protein
Lunch: Lentil dahl + rice + ½ cup edamame → 530 cal, 30g protein, $1.90
Dinner: Baked tempeh bowl — rice + tempeh + roasted sweet potato + tahini (2 tbsp tahini + lemon + water) → 540 cal, 30g protein, $2.40
Snack: 2 hard-boiled eggs → 140 cal, 12g protein
*Total: 1,600 cal, 110g protein*
Wednesday — 2,000 cal | 106g protein
Breakfast: Overnight oats jar → 390 cal, 38g protein
Lunch: Lentil dahl + 3oz remaining tofu crumbled into dahl (the tofu absorbs the spiced sauce beautifully on day 3) + rice → 550 cal, 34g protein, $2.00
Dinner: Tempeh and broccoli bowl + rice + soy-sesame drizzle → 500 cal, 28g protein, $2.10
Snack: 2 hard-boiled eggs → 140 cal, 12g protein
*Total: 1,580 cal, 112g protein*
Thursday — 1,980 cal | 102g protein
Breakfast: Overnight oats jar → 390 cal, 38g protein
Lunch: Lentil dahl (day 4 — peak flavour) over rice + edamame → 510 cal, 28g protein, $1.68
Dinner: Remaining tempeh + sweet potato + edamame bowl → 510 cal, 28g protein
Snack: 2 hard-boiled eggs → 140 cal, 12g protein
*Total: 1,550 cal, 106g protein*
Friday — 1,960 cal | 100g protein
Breakfast: Overnight oats jar → 390 cal, 38g protein
Lunch: Last of the lentil dahl — thick enough by day 5 to eat as soup without rice. The best version of this dahl is Friday's lunch. → 380 cal, 18g protein, $0.68
Dinner: Eggs — 3-egg scramble with remaining edamame and broccoli + rice → 480 cal, 30g protein, $0.90
Snack: 2 hard-boiled eggs + 1 tbsp hemp seeds → 185 cal, 17g protein
*Total: 1,435 cal, 103g protein*
Storage Reference (USDA FoodKeeper)
| Component | Fridge Life | Notes |
|---|---|---|
| Red lentil dahl | 5 days | Best flavour day 3–5. Freeze if not eating by day 5. |
| Baked tempeh | 4 days | Reheat in dry skillet 2 min — never microwave. |
| Baked tofu | 4 days | Same reheating rule. Skillet only. |
| Brown rice | 4–6 days | Cool quickly. Bacillus cereus grows in warm rice left at room temp. Refrigerate within 2 hours. |
| Overnight oats | 5 days | Covers Mon–Fri from Sunday prep. |
| Edamame (cooked) | 4–5 days | Store in bulk, add to bowls throughout week. |
| Hard-boiled eggs in shell | 7 days | The most storage-stable protein on this list. Peel only when eating. |
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Complete Protein Note
Most plant proteins are incomplete — they lack one or more essential amino acids in adequate ratios. Eggs and Greek yogurt are complete proteins and their presence in this plan covers the amino acid gaps from lentils, tempeh, and tofu. If you remove eggs and dairy from this plan (making it fully vegan), combine lentils with rice across the day and add hemp seeds — their amino acid profiles complement each other. For the full protein system including hitting 120g daily as a vegetarian, see the vegetarian meal prep guide and the high protein meal prep guide.
Frequently Asked Questions
How do you hit 100g protein a day as a vegetarian?
Three anchors: Greek yogurt overnight oats (38g), lentil dahl + tempeh lunch (28–33g), tofu or tempeh dinner (28g), plus eggs as snacks (12g). Together: 106–111g before counting grain and vegetable protein. The single most important change for most vegetarian diets is swapping milk-only breakfast oats for a Greek yogurt base — it adds 21g protein to breakfast at minimal cost.
Is tempeh better than tofu for meal prep?
For protein density: yes. Tempeh is 19g/100g raw vs tofu's 8g/100g raw. For texture after 4 days: also yes — tempeh holds better. Tofu requires pressing and skillet reheating (never microwave). Both have a role in this plan; tempeh provides the protein density, tofu provides variety. If you want to maximise protein, use two tempeh packages and skip the tofu.
How long does vegetarian meal prep last in the fridge?
Per USDA FoodKeeper: cooked lentils 3–5 days, baked tempeh 4 days, baked tofu 4 days, cooked rice 4–6 days, overnight oats 5 days, hard-boiled eggs in shell 7 days. Eat tempeh and tofu Monday–Wednesday for best texture, rely on lentils and eggs Thursday–Friday.
What are the best complete plant proteins for meal prep?
Eggs and Greek yogurt are the only complete proteins in this plan. Among plant-only options, quinoa is a complete protein (8g per cup cooked). Combining lentils + rice, or beans + corn, across the day provides all essential amino acids without animal products. If this plan is adapted to vegan by removing eggs and yogurt, add hemp seeds (31g protein/100g, complete amino acid profile) to cover the gap.
What does 105g of vegetarian protein per day look like in meals?
Breakfast: Greek yogurt overnight oats (38g). Lunch: lentil dahl + 2oz baked tempeh (30g). Dinner: baked tofu bowl with edamame (28g). Snack: 2 hard-boiled eggs (12g). Subtotal: 108g. Plus approximately 12–15g from rice, broccoli, and edamame across the day. Daily total: 120–123g protein.