# Nutrition Plan - vegetarian option?

**URL:** <https://community.per4mbetter.com/t/nutrition-plan-vegetarian-option/411>\
**Category:** Coach Q&A: Lucy - Intermediate Female\
**Created:** [4 January 2026 15:29 UTC](https://community.per4mbetter.com/t/nutrition-plan-vegetarian-option/411 "2026-01-04T15:29:02Z")\
**Posts on this page:** 3\
**Page:** 1

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**Author:** ![Ejaydext7](https://avatars.discourse-cdn.com/v4/letter/e/a88e57/32.png) [@Ejaydext7](https://community.per4mbetter.com/u/Ejaydext7)\
**Post date:** [4 January 2026 15:29 UTC](https://community.per4mbetter.com/t/nutrition-plan-vegetarian-option/411/1 "2026-01-04T15:29:02Z")

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Hi, is there a nutrition plan for people following a vegetarian diet? The only one I have contains meat.

Thanks!

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**Author:** ![Lucy\_Trans4mCoach](https://yyz2.discourse-cdn.com/flex034/user_avatar/community.per4mbetter.com/lucy_trans4mcoach/32/429_2.png) [@Lucy\_Trans4mCoach](https://community.per4mbetter.com/u/Lucy_Trans4mCoach)\
**Post date:** [12 January 2026 14:49 UTC](https://community.per4mbetter.com/t/nutrition-plan-vegetarian-option/411/2 "2026-01-12T14:49:39Z")

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Hey Jayde,

You could utilise the structure of the meal plan, and make some swaps that will suit for the veggie dietary needs:

Protein approximation amount per 100g is next to the product🫶🏼

Tempeh — 19–20g  
Firm tofu — 14–16g  
Edamame (soya beans) — 11–12g  
Quorn (mycoprotein) — 14–15g  
Lentils — 9g  
Chickpeas — 8–9g  
Black beans / kidney beans — 8–9g  
Greek yogurt (0%) — 10g  
Skyr / high-protein yogurt — 10–11g  
Cottage cheese — 11–13g  
Eggs (whole) — 12–13g  
Egg whites — 10–11g  
Cheddar cheese — 25g  
Parmesan — 35–36g  
Lentil pasta (dry) — 24–26g  
Chickpea pasta (dry) — 18–22g  
Quinoa (cooked) — 4–5g

And then of course protein powder too!

Let me know if this is helpful🙌🏼

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**Author:** ![Ejaydext7](https://avatars.discourse-cdn.com/v4/letter/e/a88e57/32.png) [@Ejaydext7](https://community.per4mbetter.com/u/Ejaydext7)\
**Post date:** [12 January 2026 15:42 UTC](https://community.per4mbetter.com/t/nutrition-plan-vegetarian-option/411/3 "2026-01-12T15:42:39Z")

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Thanks Lucy, yes that’s helpful, will do that. I eat a lot of eggs and 0% Greek yoghurt, but I need to try and make an effort to eat more things like tofu and Quorn as these will go better with the rice meals than the yoghurt!

It’s a shame that the Per4m protein bars aren’t suitable for veggies, but I have a different brand instead. I have 2 Per4m shakes a day though 🙂