In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePacked with healthy whole foods, this vegetarian clean-eating meal plan will give your body the nutrients it needs and none of the stuff it doesn’t. We ditch added sugars, refined carbs and unhealthy fats while pumping up the high-fiber fruits, vegetables and plant-based proteins—like beans, edamame and lentils.The high-fiber, high-protein meals and snacks in this plan will help you feel fuller on fewer calories and better balance your blood sugar to keep energy levels stable throughout the day—which is especially important if you’re eating fewer calories to lose weight. Think it’s hard to get enough protein on a vegetarian diet? Try thesetop vegetarian protein foods.A little meal-prep at the beginning of the week makes the busy weekdays easier and ensures you’ll have healthy and delicious meals at the ready. With this week of healthy eating already mapped out, pair this meal plan with daily exercise and you’re on track to lose a healthy 1 to 2 pounds per week.Since everyone’s needs are highly individual, if you’re constantly feeling hungry or have low energy consuming 1,200 calories, that’s an indicator you may not be eating enough. In this case, you can try this same meal plan at1,500 calories.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.How to Meal-Prep Your Week of MealsWhen making theRoasted Vegetable & Black Bean Tacosfor dinner on Day 1, make the associated recipe for theSheet-Pan Roasted Root Vegetablesand save the leftovers to use later in the week for different meals.Cook 5 hard-boiled eggs to have with breakfast on Days 2 and 6 and as snacks throughout the week.Make theSherry-Shallot Vinaigretteto use throughout the week.Assemble and freeze theSlow-Cooker Creamy Lentil Soup Freezer Packto have on Days 5 and 7.Day 1Breakfast (318 Calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (103 calories)2 Tbsp. unsalted almondsLunch (343 calories)1 servingGreek Salad with EdamameP.M. Snack (30 calories)1 plumDinner (343 calories)1 servingRoasted Vegetable & Black Bean TacosEvening Snack (78 calories)3/4 cupFrosted GrapesDaily Totals: 1,214 calories, 50 g protein, 143 g carbohydrate, 33 g fiber, 57 g fat, 967 mg sodium.Day 2Breakfast (230 Calories)1 servingEgg Salad Avocado ToastA.M. Snack (32 calories)1/2 cup raspberriesLunch (346 calories)1 servingGreek Salad with EdamameP.M. Snack (78 calories)1 large hard-boiled egg seasoned with a pinch each salt and pepperDinner (496 calories)2 servingsKale Salad with Beets and Wild Rice1 slice whole-wheat toast topped with 1/4 avocado, mashed, and seasoned with a pinch each salt and pepperMeal-Prep Tip:Reserve 2 servings ofKale Salad with Beets & Wild Riceto have for lunch on Day 3.Daily Totals: 1,180 calories, 53 g protein, 98 g carbohydrate, 31 g fiber, 70 g fat, 1,986 mg sodium.Day 3Breakfast (268 calories)1 cup plain nonfat Greek yogurt1/4 cup raspberries2 Tbsp. unsalted almondsA.M. Snack (101 calories)1 cup sliced cucumber1 Tbsp.Sherry-Shallot VinaigretteToss cucumber together with vinaigrette to create a quick cucumber salad.Lunch (345 calories)2 servings leftoverKale Salad with Beets & Wild RiceP.M. Snack (32 calories)1/2 cup raspberriesDinner (453 calories)1 servingRoasted Root Veggies & Greens over Spiced LentilsDaily Totals: 1,200 calories, 60 g protein, 113 g carbohydrates, 30 g fiber, 61 g fat, 1,187 mg sodium.Day 4Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (78 calories)1 large hard-boiled egg seasoned with a pinch each of salt and pepperLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusIf desired, use theSherry-Shallot Vinaigretteto dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.P.M. Snack (30 calories)1 plumDinner (400 calories)1 servingSpaghetti Squash with Roasted Tomatoes, Beans & Almond PestoMeal-Prep Tip:You should have 3/4 cup cannellini beans left over from dinner. Save them to use in dinner on Day 7. Cook theSlow-Cooker Creamy Lentil Soup Freezer Packovernight so it’s ready to take for lunch on Day 5 and save for lunch on Day 7.Daily Totals: 1,200 calories, 52 g protein, 146 g carbohydrate, 30 g fiber, 53 g fat, 1,592 mg sodium.Day 5Breakfast (252 calories)1 cup plain nonfat Greek yogurt1/4 cup raspberries2 Tbsp. unsalted almondsA.M. Snack (30 calories)1 plumLunch (320 calories)1 servingSlow-Cooker Creamy Lentil SoupP.M. Snack (115 calories)3/4 cup sliced carrots3 Tbsp. hummusDinner (420 calories)2 3/4 cupTofu & Vegetable ScrambleEvening Snack (78 calories)3/4 cupFrosted GrapesDaily Totals: 1,215 calories, 80 g protein, 131 g carbohydrate, 32 g fiber, 47 g fat, 1,530 mg sodium.Day 6Breakfast (230 calories)1 servingEgg Salad Avocado ToastA.M. Snack (103 calories)2 Tbsp. almondsLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusIf desired, use theSherry-Shallot Vinaigretteto dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.P.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each salt and pepperDinner (430 calories)1 servingSquash & Red Lentil Curry2 cups mixed greens tossed with 1 Tbsp.Sherry-Shallot VinaigretteDaily Totals: 1,214 calories, 50 g protein, 124 g carbohydrates, 33 g fiber, 64 g fat, 2,281 mg sodium.Day 7Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (61 calories)2 plumsLunch (320 calories)1 serving leftoverSlow-Cooker Creamy Lentil SoupP.M. Snack (135 calories)1/2 cup raspberries2 Tbsp. almondsDinner (361 calories)1 servingRaw Vegan Zoodles with Romesco3/4 cup canned cannellini beans, rinsedMicrowave the beans until heated through, about 1 minute. Mix in with the zoodles and sauce.Or leave the beans at room temperature and toss them on top of the mixed greens.2 cups mixed greens tossed with 1 Tbsp.Sherry-Shallot VinaigretteDaily Totals: 1,195 calories, 60 g protein, 157 g carbohydrate, 42 g fiber, 46 g fat, 1,482 mg sodium.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Close

Clean-Eating Vegetarian Meal Plan to Lose Weight: 1,200 Calories

Packed with healthy whole foods, this vegetarian clean-eating meal plan will give your body the nutrients it needs and none of the stuff it doesn’t. We ditch added sugars, refined carbs and unhealthy fats while pumping up the high-fiber fruits, vegetables and plant-based proteins—like beans, edamame and lentils.The high-fiber, high-protein meals and snacks in this plan will help you feel fuller on fewer calories and better balance your blood sugar to keep energy levels stable throughout the day—which is especially important if you’re eating fewer calories to lose weight. Think it’s hard to get enough protein on a vegetarian diet? Try thesetop vegetarian protein foods.A little meal-prep at the beginning of the week makes the busy weekdays easier and ensures you’ll have healthy and delicious meals at the ready. With this week of healthy eating already mapped out, pair this meal plan with daily exercise and you’re on track to lose a healthy 1 to 2 pounds per week.Since everyone’s needs are highly individual, if you’re constantly feeling hungry or have low energy consuming 1,200 calories, that’s an indicator you may not be eating enough. In this case, you can try this same meal plan at1,500 calories.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.How to Meal-Prep Your Week of MealsWhen making theRoasted Vegetable & Black Bean Tacosfor dinner on Day 1, make the associated recipe for theSheet-Pan Roasted Root Vegetablesand save the leftovers to use later in the week for different meals.Cook 5 hard-boiled eggs to have with breakfast on Days 2 and 6 and as snacks throughout the week.Make theSherry-Shallot Vinaigretteto use throughout the week.Assemble and freeze theSlow-Cooker Creamy Lentil Soup Freezer Packto have on Days 5 and 7.Day 1Breakfast (318 Calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (103 calories)2 Tbsp. unsalted almondsLunch (343 calories)1 servingGreek Salad with EdamameP.M. Snack (30 calories)1 plumDinner (343 calories)1 servingRoasted Vegetable & Black Bean TacosEvening Snack (78 calories)3/4 cupFrosted GrapesDaily Totals: 1,214 calories, 50 g protein, 143 g carbohydrate, 33 g fiber, 57 g fat, 967 mg sodium.Day 2Breakfast (230 Calories)1 servingEgg Salad Avocado ToastA.M. Snack (32 calories)1/2 cup raspberriesLunch (346 calories)1 servingGreek Salad with EdamameP.M. Snack (78 calories)1 large hard-boiled egg seasoned with a pinch each salt and pepperDinner (496 calories)2 servingsKale Salad with Beets and Wild Rice1 slice whole-wheat toast topped with 1/4 avocado, mashed, and seasoned with a pinch each salt and pepperMeal-Prep Tip:Reserve 2 servings ofKale Salad with Beets & Wild Riceto have for lunch on Day 3.Daily Totals: 1,180 calories, 53 g protein, 98 g carbohydrate, 31 g fiber, 70 g fat, 1,986 mg sodium.Day 3Breakfast (268 calories)1 cup plain nonfat Greek yogurt1/4 cup raspberries2 Tbsp. unsalted almondsA.M. Snack (101 calories)1 cup sliced cucumber1 Tbsp.Sherry-Shallot VinaigretteToss cucumber together with vinaigrette to create a quick cucumber salad.Lunch (345 calories)2 servings leftoverKale Salad with Beets & Wild RiceP.M. Snack (32 calories)1/2 cup raspberriesDinner (453 calories)1 servingRoasted Root Veggies & Greens over Spiced LentilsDaily Totals: 1,200 calories, 60 g protein, 113 g carbohydrates, 30 g fiber, 61 g fat, 1,187 mg sodium.Day 4Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (78 calories)1 large hard-boiled egg seasoned with a pinch each of salt and pepperLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusIf desired, use theSherry-Shallot Vinaigretteto dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.P.M. Snack (30 calories)1 plumDinner (400 calories)1 servingSpaghetti Squash with Roasted Tomatoes, Beans & Almond PestoMeal-Prep Tip:You should have 3/4 cup cannellini beans left over from dinner. Save them to use in dinner on Day 7. Cook theSlow-Cooker Creamy Lentil Soup Freezer Packovernight so it’s ready to take for lunch on Day 5 and save for lunch on Day 7.Daily Totals: 1,200 calories, 52 g protein, 146 g carbohydrate, 30 g fiber, 53 g fat, 1,592 mg sodium.Day 5Breakfast (252 calories)1 cup plain nonfat Greek yogurt1/4 cup raspberries2 Tbsp. unsalted almondsA.M. Snack (30 calories)1 plumLunch (320 calories)1 servingSlow-Cooker Creamy Lentil SoupP.M. Snack (115 calories)3/4 cup sliced carrots3 Tbsp. hummusDinner (420 calories)2 3/4 cupTofu & Vegetable ScrambleEvening Snack (78 calories)3/4 cupFrosted GrapesDaily Totals: 1,215 calories, 80 g protein, 131 g carbohydrate, 32 g fiber, 47 g fat, 1,530 mg sodium.Day 6Breakfast (230 calories)1 servingEgg Salad Avocado ToastA.M. Snack (103 calories)2 Tbsp. almondsLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusIf desired, use theSherry-Shallot Vinaigretteto dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.P.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each salt and pepperDinner (430 calories)1 servingSquash & Red Lentil Curry2 cups mixed greens tossed with 1 Tbsp.Sherry-Shallot VinaigretteDaily Totals: 1,214 calories, 50 g protein, 124 g carbohydrates, 33 g fiber, 64 g fat, 2,281 mg sodium.Day 7Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (61 calories)2 plumsLunch (320 calories)1 serving leftoverSlow-Cooker Creamy Lentil SoupP.M. Snack (135 calories)1/2 cup raspberries2 Tbsp. almondsDinner (361 calories)1 servingRaw Vegan Zoodles with Romesco3/4 cup canned cannellini beans, rinsedMicrowave the beans until heated through, about 1 minute. Mix in with the zoodles and sauce.Or leave the beans at room temperature and toss them on top of the mixed greens.2 cups mixed greens tossed with 1 Tbsp.Sherry-Shallot VinaigretteDaily Totals: 1,195 calories, 60 g protein, 157 g carbohydrate, 42 g fiber, 46 g fat, 1,482 mg sodium.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Packed with healthy whole foods, this vegetarian clean-eating meal plan will give your body the nutrients it needs and none of the stuff it doesn’t. We ditch added sugars, refined carbs and unhealthy fats while pumping up the high-fiber fruits, vegetables and plant-based proteins—like beans, edamame and lentils.The high-fiber, high-protein meals and snacks in this plan will help you feel fuller on fewer calories and better balance your blood sugar to keep energy levels stable throughout the day—which is especially important if you’re eating fewer calories to lose weight. Think it’s hard to get enough protein on a vegetarian diet? Try thesetop vegetarian protein foods.A little meal-prep at the beginning of the week makes the busy weekdays easier and ensures you’ll have healthy and delicious meals at the ready. With this week of healthy eating already mapped out, pair this meal plan with daily exercise and you’re on track to lose a healthy 1 to 2 pounds per week.Since everyone’s needs are highly individual, if you’re constantly feeling hungry or have low energy consuming 1,200 calories, that’s an indicator you may not be eating enough. In this case, you can try this same meal plan at1,500 calories.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.How to Meal-Prep Your Week of MealsWhen making theRoasted Vegetable & Black Bean Tacosfor dinner on Day 1, make the associated recipe for theSheet-Pan Roasted Root Vegetablesand save the leftovers to use later in the week for different meals.Cook 5 hard-boiled eggs to have with breakfast on Days 2 and 6 and as snacks throughout the week.Make theSherry-Shallot Vinaigretteto use throughout the week.Assemble and freeze theSlow-Cooker Creamy Lentil Soup Freezer Packto have on Days 5 and 7.Day 1Breakfast (318 Calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (103 calories)2 Tbsp. unsalted almondsLunch (343 calories)1 servingGreek Salad with EdamameP.M. Snack (30 calories)1 plumDinner (343 calories)1 servingRoasted Vegetable & Black Bean TacosEvening Snack (78 calories)3/4 cupFrosted GrapesDaily Totals: 1,214 calories, 50 g protein, 143 g carbohydrate, 33 g fiber, 57 g fat, 967 mg sodium.Day 2Breakfast (230 Calories)1 servingEgg Salad Avocado ToastA.M. Snack (32 calories)1/2 cup raspberriesLunch (346 calories)1 servingGreek Salad with EdamameP.M. Snack (78 calories)1 large hard-boiled egg seasoned with a pinch each salt and pepperDinner (496 calories)2 servingsKale Salad with Beets and Wild Rice1 slice whole-wheat toast topped with 1/4 avocado, mashed, and seasoned with a pinch each salt and pepperMeal-Prep Tip:Reserve 2 servings ofKale Salad with Beets & Wild Riceto have for lunch on Day 3.Daily Totals: 1,180 calories, 53 g protein, 98 g carbohydrate, 31 g fiber, 70 g fat, 1,986 mg sodium.Day 3Breakfast (268 calories)1 cup plain nonfat Greek yogurt1/4 cup raspberries2 Tbsp. unsalted almondsA.M. Snack (101 calories)1 cup sliced cucumber1 Tbsp.Sherry-Shallot VinaigretteToss cucumber together with vinaigrette to create a quick cucumber salad.Lunch (345 calories)2 servings leftoverKale Salad with Beets & Wild RiceP.M. Snack (32 calories)1/2 cup raspberriesDinner (453 calories)1 servingRoasted Root Veggies & Greens over Spiced LentilsDaily Totals: 1,200 calories, 60 g protein, 113 g carbohydrates, 30 g fiber, 61 g fat, 1,187 mg sodium.Day 4Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (78 calories)1 large hard-boiled egg seasoned with a pinch each of salt and pepperLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusIf desired, use theSherry-Shallot Vinaigretteto dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.P.M. Snack (30 calories)1 plumDinner (400 calories)1 servingSpaghetti Squash with Roasted Tomatoes, Beans & Almond PestoMeal-Prep Tip:You should have 3/4 cup cannellini beans left over from dinner. Save them to use in dinner on Day 7. Cook theSlow-Cooker Creamy Lentil Soup Freezer Packovernight so it’s ready to take for lunch on Day 5 and save for lunch on Day 7.Daily Totals: 1,200 calories, 52 g protein, 146 g carbohydrate, 30 g fiber, 53 g fat, 1,592 mg sodium.Day 5Breakfast (252 calories)1 cup plain nonfat Greek yogurt1/4 cup raspberries2 Tbsp. unsalted almondsA.M. Snack (30 calories)1 plumLunch (320 calories)1 servingSlow-Cooker Creamy Lentil SoupP.M. Snack (115 calories)3/4 cup sliced carrots3 Tbsp. hummusDinner (420 calories)2 3/4 cupTofu & Vegetable ScrambleEvening Snack (78 calories)3/4 cupFrosted GrapesDaily Totals: 1,215 calories, 80 g protein, 131 g carbohydrate, 32 g fiber, 47 g fat, 1,530 mg sodium.Day 6Breakfast (230 calories)1 servingEgg Salad Avocado ToastA.M. Snack (103 calories)2 Tbsp. almondsLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusIf desired, use theSherry-Shallot Vinaigretteto dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.P.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each salt and pepperDinner (430 calories)1 servingSquash & Red Lentil Curry2 cups mixed greens tossed with 1 Tbsp.Sherry-Shallot VinaigretteDaily Totals: 1,214 calories, 50 g protein, 124 g carbohydrates, 33 g fiber, 64 g fat, 2,281 mg sodium.Day 7Breakfast (318 calories)1 servingStrawberry-Banana Green SmoothieA.M. Snack (61 calories)2 plumsLunch (320 calories)1 serving leftoverSlow-Cooker Creamy Lentil SoupP.M. Snack (135 calories)1/2 cup raspberries2 Tbsp. almondsDinner (361 calories)1 servingRaw Vegan Zoodles with Romesco3/4 cup canned cannellini beans, rinsedMicrowave the beans until heated through, about 1 minute. Mix in with the zoodles and sauce.Or leave the beans at room temperature and toss them on top of the mixed greens.2 cups mixed greens tossed with 1 Tbsp.Sherry-Shallot VinaigretteDaily Totals: 1,195 calories, 60 g protein, 157 g carbohydrate, 42 g fiber, 46 g fat, 1,482 mg sodium.

Packed with healthy whole foods, this vegetarian clean-eating meal plan will give your body the nutrients it needs and none of the stuff it doesn’t. We ditch added sugars, refined carbs and unhealthy fats while pumping up the high-fiber fruits, vegetables and plant-based proteins—like beans, edamame and lentils.

The high-fiber, high-protein meals and snacks in this plan will help you feel fuller on fewer calories and better balance your blood sugar to keep energy levels stable throughout the day—which is especially important if you’re eating fewer calories to lose weight. Think it’s hard to get enough protein on a vegetarian diet? Try thesetop vegetarian protein foods.

A little meal-prep at the beginning of the week makes the busy weekdays easier and ensures you’ll have healthy and delicious meals at the ready. With this week of healthy eating already mapped out, pair this meal plan with daily exercise and you’re on track to lose a healthy 1 to 2 pounds per week.

Since everyone’s needs are highly individual, if you’re constantly feeling hungry or have low energy consuming 1,200 calories, that’s an indicator you may not be eating enough. In this case, you can try this same meal plan at1,500 calories.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How to Meal-Prep Your Week of Meals

Roasted Vegetable & Black Bean Tacos

Breakfast (318 Calories)

A.M. Snack (103 calories)

Lunch (343 calories)

P.M. Snack (30 calories)

Dinner (343 calories)

Evening Snack (78 calories)

Daily Totals: 1,214 calories, 50 g protein, 143 g carbohydrate, 33 g fiber, 57 g fat, 967 mg sodium.

Prewashed Greens

Breakfast (230 Calories)

A.M. Snack (32 calories)

Lunch (346 calories)

P.M. Snack (78 calories)

Dinner (496 calories)

Meal-Prep Tip:Reserve 2 servings ofKale Salad with Beets & Wild Riceto have for lunch on Day 3.

Daily Totals: 1,180 calories, 53 g protein, 98 g carbohydrate, 31 g fiber, 70 g fat, 1,986 mg sodium.

Roasted Root Veggies and Greens over Spiced Lentils

Breakfast (268 calories)

A.M. Snack (101 calories)

Toss cucumber together with vinaigrette to create a quick cucumber salad.

Lunch (345 calories)

P.M. Snack (32 calories)

Dinner (453 calories)

Daily Totals: 1,200 calories, 60 g protein, 113 g carbohydrates, 30 g fiber, 61 g fat, 1,187 mg sodium.

spaghetti squash with roasted tomatoes beans and almond pesto

Breakfast (318 calories)

A.M. Snack (78 calories)

Lunch (374 calories)

If desired, use theSherry-Shallot Vinaigretteto dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.

Dinner (400 calories)

Meal-Prep Tip:You should have 3/4 cup cannellini beans left over from dinner. Save them to use in dinner on Day 7. Cook theSlow-Cooker Creamy Lentil Soup Freezer Packovernight so it’s ready to take for lunch on Day 5 and save for lunch on Day 7.

Daily Totals: 1,200 calories, 52 g protein, 146 g carbohydrate, 30 g fiber, 53 g fat, 1,592 mg sodium.

Tofu & Vegetable Scramble

Breakfast (252 calories)

A.M. Snack (30 calories)

Lunch (320 calories)

P.M. Snack (115 calories)

Dinner (420 calories)

Daily Totals: 1,215 calories, 80 g protein, 131 g carbohydrate, 32 g fiber, 47 g fat, 1,530 mg sodium.

Squash & Red Lentil Curry

Breakfast (230 calories)

Dinner (430 calories)

Daily Totals: 1,214 calories, 50 g protein, 124 g carbohydrates, 33 g fiber, 64 g fat, 2,281 mg sodium.

Raw Vegan Zoodles with Romesco

A.M. Snack (61 calories)

P.M. Snack (135 calories)

Dinner (361 calories)

Microwave the beans until heated through, about 1 minute. Mix in with the zoodles and sauce.Or leave the beans at room temperature and toss them on top of the mixed greens.

Daily Totals: 1,195 calories, 60 g protein, 157 g carbohydrate, 42 g fiber, 46 g fat, 1,482 mg sodium.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!