In This ArticleView AllIn This ArticleWhy This Plan Is GreatDay 1Day 2Day 3Day 4Day 5Day 6Day 7Meal-Prep TipsFAQsFoods to Focus OnHealth Benefits
In This ArticleView All
View All
In This Article
Why This Plan Is Great
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Meal-Prep Tips
FAQs
Foods to Focus On
Health Benefits
Close
If you’re currently following a vegetarian diet or are considering eating moreplant-based proteins, you may wonder if you’ll be able to get enough protein. It’s a valid concern—protein is made up of amino acids, often dubbed the building blocks of protein, and plays avital role in all areas of the body, including muscle strength, bone density and digestion. Fortunately, there are plenty of plant-based andvegetarian protein optionsout there, which makes getting adequate protein both feasible and delicious. When protein-rich meat is off the table, it becomes more important to focus on eating a variety of healthy vegetarian protein sources, such as beans, lentils, nuts, dairy, eggs, soy and whole grains.
Why This Meal Plan Is Great for You
Because people often follow meal plans to lose weight, we set this plan at 1,500 calories a day, a level where many people will experience healthy, gradual weight loss. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Check out ourvegetarian recipes, and feel free to swap snacks or meals as it works best for your routine. Aiming to eat more plant-based proteins but still want to include meat in your routine? Theflexitarian dietcan be a great option.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
10 Amazing Health Benefits of Fiber
Breakfast (384 calories)
A.M. Snack (125 calories)
Lunch (501 calories)
P.M. Snack (82 calories)
Dinner (407 calories)
Daily Totals:1,497 calories, 60g fat, 77g protein, 172g carbohydrate, 28g fiber, 1,800mg sodium
Make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 1 servingPeanut Butter & Hemp Bananato P.M. snack.
Jason Donnelly
Breakfast (318 calories)
A.M. Snack (130 calories)
Lunch (365 calories)
P.M. Snack (268 calories)
Dinner (433 calories)
Daily Totals:1,513 calories, 63g fat, 81g protein, 175g carbohydrate, 32g fiber, 1,461mg sodium
Make it 2,000 calories:Add 1 servingPeanut Butter & Hemp Bananato breakfast, 3 Tbsp. chopped walnuts to A.M. snack and ¼ cup guacamole to dinner.
Fred Hardy
Breakfast (368 calories)
A.M. Snack (155 calories)
P.M. Snack (62 calories)
Dinner (572 calories)
Daily Totals:1,522 calories, 62g fat, 77g protein, 175g carbohydrate, 29g fiber, 1,773mg sodium
Make it 2,000 calories:Add 1 medium banana to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
A.M. Snack (141 calories)
P.M. Snack (230 calories)
Dinner (449 calories)
Daily Totals:1,503 calories, 49g fat, 84g protein, 198g carbohydrate, 28g fiber, 1,626mg sodium
Make it 2,000 calories:Add 1 servingSalsa Scrambled Eggsto breakfast, 3 Tbsp. chopped walnuts to A.M. snack and 1 medium apple to lunch.
Jacob Fox
P.M. Snack (35 calories)
Dinner (588 calories)
Daily Totals:1,511 calories, 69g fat, 80g protein, 155g carbohydrate, 28g fiber, 1,713mg sodium
Make it 2,000 calories:Add 1 medium apple to A.M. snack, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
photographer: Jennifer Causey, food stylist: Ali Ramee, prop stylist: Claire Spollen
Lunch (334 calories)
Dinner (402 calories)
Evening Snack (88 calories)
Daily Totals:1,513 calories, 54g fat, 78g protein, 193g carbohydrate, 30g fiber, 1,469mg sodium
Make it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, ½ cup low-fat plain kefir to lunch, 1 servingTraditional Greek Saladto dinner and increase to 2 cookies (1 serving)No-Sugar-Added Vegan Oatmeal Cookiesat evening snack.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
P.M. Snack (88 calories)
Dinner (555 calories)
Daily Totals:1,486 calories, 58g fat, 75g protein, 183g carbohydrate, 28g fiber, 1,630mg sodium
Make it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, ½ cup low-fat plain kefir to lunch and increase to 2 cookies (1 serving)No-Sugar-Added Vegan Oatmeal Cookiesat P.M. snack.
How to Meal-Prep Your Week of Meals
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.If there is a meal you don’t like, feel free to repeat a different meal on this list or check out some of our otherplant-based recipes. If you’re following this plan for weight loss, you may want to choose a meal with a similar calorie, protein and fiber level or adjust a snack or two to meet your needs.Yes, each breakfast and lunch recipe offers a very similar calorie range, so you can eat the same breakfast or lunch every day if that’s easier.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
If there is a meal you don’t like, feel free to repeat a different meal on this list or check out some of our otherplant-based recipes. If you’re following this plan for weight loss, you may want to choose a meal with a similar calorie, protein and fiber level or adjust a snack or two to meet your needs.
Yes, each breakfast and lunch recipe offers a very similar calorie range, so you can eat the same breakfast or lunch every day if that’s easier.
High-Protein Vegetarian Foods to Focus On
Health Benefits of a Vegetarian Diet
Whether you plan to cut out meat entirely or are simply aiming to reduce your meat intake, there are severalbenefits to eating more plant-basedand vegetarian protein options. People who eat more vegetarian proteins tend to get more fiber than those who eat only meat proteins, thanks largely to the high fiber content of foods like beans, lentils, nuts, seeds and whole grains. Likely related to the higher fiber intake, people who eat more plant-based proteins may also have improved heart health and a decreased risk of developing diabetes. Plus, research shows that eating more fiber, independent of other diet changes,can aid weight-loss efforts.
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.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
