TrainersEye — Global Vegetarian Meal Plan

Daily Calories:

Instructions: Select ONE option per meal (Option A or B). Includes Dairy and Eggs. | Hydration: 3–4 litres water daily. | Oil: Measure oils strictly. Do not free-pour.

🌅 Meal 1 — Breakfast 7:00 – 9:00 AM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Congee with Ginger, Spring Onion & EggEastern Start Rice slow-cooked into a soft congee with ginger and spring onion, topped with a soft egg.	1.5 cups Congee 1 Egg 2 cups Congee 1 Egg 2.5 cups Congee 2 Eggs 1 Orange	~380 kcal~495 kcal~625 kcal P: 21g28g35g \| C: 56g73g92g \| F: 8g10g13g
B	Scallion Pancake with Soy-Vinegar DipGriddle Bread Layered wheat pancake with spring onion cooked on a dry pan, with a soy and black vinegar dip.	1 Pancake 2 tbsp Dip 1.5 Pancakes 3 tbsp Dip 1 glass Soy Milk 2 Pancakes 3 tbsp Dip 1 glass Soy Milk	~375 kcal~505 kcal~630 kcal P: 24g32g40g \| C: 52g69g86g \| F: 8g11g14g

☀️ Meal 2 — Lunch 12:30 – 2:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Mapo Tofu with Steamed Jasmine RiceSichuan Protein Silken tofu braised with fermented bean paste and Sichuan pepper, made without minced meat.	1 cup Mapo Tofu ½ cup Rice 1.5 cups Mapo Tofu ¾ cup Rice 2 cups Mapo Tofu 1 cup Rice	~480 kcal~640 kcal~800 kcal P: 31g41g51g \| C: 64g85g106g \| F: 11g15g19g
B	Vegetable Bibimbap with GochujangKorean Bowl Rice bowl topped with seasoned spinach, carrot, bean sprout and mushroom with gochujang.	1.5 cups Bibimbap 2 cups Bibimbap 2.5 cups Bibimbap 1 Egg	~480 kcal~640 kcal~800 kcal P: 27g36g45g \| C: 66g88g110g \| F: 12g16g20g

🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Steamed Vegetable Dumplings with Chilli OilSteamed Snack Cabbage, carrot and shiitake dumplings steamed rather than fried, with a chilli oil dip.	4 Dumplings 6 Dumplings 1 Apple 8 Dumplings 1 Apple	~225 kcal~295 kcal~370 kcal P: 14g19g24g \| C: 26g35g44g \| F: 7g9g11g
B	Roasted Barley Tea with Almond & Seaweed CrispLight Refresher Toasted barley tea served with almonds and a small seaweed crisp.	1 cup Barley Tea 15g Almonds 1 cup Barley Tea 20g Almonds 1 Guava 1 cup Barley Tea 25g Almonds 1 Guava	~225 kcal~295 kcal~365 kcal P: 10g13g16g \| C: 30g40g50g \| F: 7g9g11g

🌙 Meal 4 — Dinner 7:30 – 9:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Miso Aubergine with Soba NoodlesEvening Ferment Aubergine glazed in miso and roasted, served over buckwheat soba with sesame.	1.5 cups Aubergine ½ cup Soba 2 cups Aubergine ¾ cup Soba 2.5 cups Aubergine 1 cup Soba	~415 kcal~550 kcal~685 kcal P: 33g44g55g \| C: 48g64g80g \| F: 10g13g16g
B	Clear Tofu & Wakame Soup with RiceLight Close Silken tofu and wakame in a light kombu broth, served with a small bowl of rice.	2 cups Soup ½ cup Rice 2.5 cups Soup ¾ cup Rice 3 cups Soup 1 cup Rice	~410 kcal~550 kcal~685 kcal P: 29g39g49g \| C: 53g71g89g \| F: 9g12g15g

Daily Total (approx.)

~2000kcal

~85gProtein

~245gCarbs

~75gFat

Tracking: Monitor weekly body weight and adjust portions by ±10% if goals are not progressing. Keep total cooking oil minimal per the plan tier.

Micronutrients: Supplement with Vitamin B12, Vitamin D3, Berberine, and Citrus Bergamot to prioritize lipid and craving control alongside standard vegetarian protocols.

Written/Suggested by team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This plan is for educational purposes only. It does not constitute medical advice. Consult a physician before commencing any new nutritional protocol.

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GLOBAL VEGETARIAN DIET PLAN