In This ArticleView AllIn This ArticleHow to Meal Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
How to Meal Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this vegetarian meal plan makes it easy to eat meat-free and reach a healthy weight. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of certain diseases, too.For example, a large 2023 review inNutrientssuggests that aplant-based dietis associated with lower rates of chronic disease, including heart disease, cancer and diabetes.And, according to theAmerican Cancer Society, eating foods high in fiber—fruits, vegetables, nuts, whole grains, beans (all foundational to a vegetarian diet)—is associated with lower rates of certain types of cancer, including colorectal cancer. It’s also linked to a lower death rate in breast and prostate cancer survivors.In this vegetarian weight-loss meal plan, we include plenty of filling foods so you feel satisfied—and not constantly hungry—while losing weight.Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables and healthy fats—like nuts—help keep you feeling energized all day long. Couple this plant-based meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week.Does this plan leave you wanting more food?See our vegetarian plans at1,500 caloriesand2,000 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 MealsMeal prep theLemon-Roasted Vegetable Hummus Bowlsand store in to-go containers for the work week.Bake a batch of theBaked Banana-Nut Oatmeal Cupsto have throughout the week. Store in air-tight meal-prep containers to keep fresh.Whip up thePeanut-Butter Energy Ballsto enjoy as snacks and evening treats this week. Store in an airtight container for up to 5 days in the refrigerator or up to 3 months in the freezer.Make 3 hard-boiled eggs to have as snacks for the week.Day 1Breakfast (310 calories)3/4 cup oatmeal cooked in 1 1/2 cup water1/3 cup raspberriesTop oatmeal with raspberries and a pinch of cinnamon.A.M. Snack (95 calories)1 medium appleLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (80 calories)1/2 cup nonfat plain Greek yogurt1/4 cup sliced strawberriesDinner (394 calories)1 servingMushroom-Quinoa Veggie Burgers with Special SauceDaily Totals:1,224 calories, 45 g protein, 173 g carbohydrates, 33 g fiber, 43 g fat, 1,269 mg sodium.Day 2Breakfast (211 calories)1 servingBaked Banana-Nut Oatmeal Cups1 clementineA.M. Snack (116 calories)1/4 cup raspberries3/4 cup nonfat plain Greek yogurtLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (174 calories)2Peanut-Butter Energy BallsDinner (422 calories)1 servingButternut Squash & Black Bean TostadasDaily Totals:1,214 calories, 51 g protein, 163 g carbohydrates, 32 g fiber, 47 g fat, 1,317 mg sodium.Day 3Breakfast (271 calories)1 servingBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepperLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (32 calories)1/2 cup raspberriesDinner (380 calories)1 servingOne-Pot Tomato Basil Pastatopped with 2 Tbsp. shredded Parmesan cheeseEvening Snack (174 calories)2Peanut-Butter Energy BallsDaily Totals:1,208 calories, 55 g protein, 160 g carbohydrates, 32 g fiber, 45 g fat, 1,478 mg sodium.Day 4Breakfast (271 calories)1 servingBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepperLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (35 calories)1 clementineDinner (405 calories)1 servingStuffed Potatoes with Salsa & Beanstopped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour creamEvening Snack (174 calories)2Peanut-Butter Energy BallsDaily Totals:1,215 calories, 49 g protein, 162 g carbohydrates, 32 g fiber, 46 g fat, 1,349 mg sodium.Day 5Breakfast (306 calories)1 servingAvocado-Egg Toast1 clementineA.M. Snack (32 calories)1/2 cup raspberriesLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (95 calories)1 medium appleDinner (428 calories)1 servingVegetarian Tikka Masala3/4 cup cooked brown riceDaily Totals:1,221 calories, 47 g protein, 155 g carbohydrates, 35 g fiber, 53 g fat, 1,203 mg sodium.Day 6Breakfast (310 calories)3/4 cup oatmeal cooked in 1 1/2 cup water1/3 cup raspberriesTop oatmeal with raspberries and a pinch of cinnamon.P.M. Snack (95 calories)1 medium appleLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (174 calories)2Peanut-Butter Energy BallsDinner (360 calories)1 servingBeefless Vegan TacosDaily Totals:1,225 calories, 44 g protein, 165 g carbohydrates, 35 g fiber, 49 g fat, 1,417 mg sodium.Day 7Breakfast (322 calories)1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water1/2 medium apple, diced1 Tbsp. chopped walnutsTop oatmeal with diced apple, walnuts and a pinch of cinnamon.A.M. Snack (95 calories)1/2 cup raspberries8 almondsLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepperDinner (401 calories)1 servingCurried Chickpea StewDaily Totals:1,211 calories, 67 g protein, 138 g carbohydrates, 31 g fiber, 46 g fat, 1,625 mg sodium.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this vegetarian meal plan makes it easy to eat meat-free and reach a healthy weight. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of certain diseases, too.For example, a large 2023 review inNutrientssuggests that aplant-based dietis associated with lower rates of chronic disease, including heart disease, cancer and diabetes.And, according to theAmerican Cancer Society, eating foods high in fiber—fruits, vegetables, nuts, whole grains, beans (all foundational to a vegetarian diet)—is associated with lower rates of certain types of cancer, including colorectal cancer. It’s also linked to a lower death rate in breast and prostate cancer survivors.In this vegetarian weight-loss meal plan, we include plenty of filling foods so you feel satisfied—and not constantly hungry—while losing weight.Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables and healthy fats—like nuts—help keep you feeling energized all day long. Couple this plant-based meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week.Does this plan leave you wanting more food?See our vegetarian plans at1,500 caloriesand2,000 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 MealsMeal prep theLemon-Roasted Vegetable Hummus Bowlsand store in to-go containers for the work week.Bake a batch of theBaked Banana-Nut Oatmeal Cupsto have throughout the week. Store in air-tight meal-prep containers to keep fresh.Whip up thePeanut-Butter Energy Ballsto enjoy as snacks and evening treats this week. Store in an airtight container for up to 5 days in the refrigerator or up to 3 months in the freezer.Make 3 hard-boiled eggs to have as snacks for the week.Day 1Breakfast (310 calories)3/4 cup oatmeal cooked in 1 1/2 cup water1/3 cup raspberriesTop oatmeal with raspberries and a pinch of cinnamon.A.M. Snack (95 calories)1 medium appleLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (80 calories)1/2 cup nonfat plain Greek yogurt1/4 cup sliced strawberriesDinner (394 calories)1 servingMushroom-Quinoa Veggie Burgers with Special SauceDaily Totals:1,224 calories, 45 g protein, 173 g carbohydrates, 33 g fiber, 43 g fat, 1,269 mg sodium.Day 2Breakfast (211 calories)1 servingBaked Banana-Nut Oatmeal Cups1 clementineA.M. Snack (116 calories)1/4 cup raspberries3/4 cup nonfat plain Greek yogurtLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (174 calories)2Peanut-Butter Energy BallsDinner (422 calories)1 servingButternut Squash & Black Bean TostadasDaily Totals:1,214 calories, 51 g protein, 163 g carbohydrates, 32 g fiber, 47 g fat, 1,317 mg sodium.Day 3Breakfast (271 calories)1 servingBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepperLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (32 calories)1/2 cup raspberriesDinner (380 calories)1 servingOne-Pot Tomato Basil Pastatopped with 2 Tbsp. shredded Parmesan cheeseEvening Snack (174 calories)2Peanut-Butter Energy BallsDaily Totals:1,208 calories, 55 g protein, 160 g carbohydrates, 32 g fiber, 45 g fat, 1,478 mg sodium.Day 4Breakfast (271 calories)1 servingBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepperLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (35 calories)1 clementineDinner (405 calories)1 servingStuffed Potatoes with Salsa & Beanstopped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour creamEvening Snack (174 calories)2Peanut-Butter Energy BallsDaily Totals:1,215 calories, 49 g protein, 162 g carbohydrates, 32 g fiber, 46 g fat, 1,349 mg sodium.Day 5Breakfast (306 calories)1 servingAvocado-Egg Toast1 clementineA.M. Snack (32 calories)1/2 cup raspberriesLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (95 calories)1 medium appleDinner (428 calories)1 servingVegetarian Tikka Masala3/4 cup cooked brown riceDaily Totals:1,221 calories, 47 g protein, 155 g carbohydrates, 35 g fiber, 53 g fat, 1,203 mg sodium.Day 6Breakfast (310 calories)3/4 cup oatmeal cooked in 1 1/2 cup water1/3 cup raspberriesTop oatmeal with raspberries and a pinch of cinnamon.P.M. Snack (95 calories)1 medium appleLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (174 calories)2Peanut-Butter Energy BallsDinner (360 calories)1 servingBeefless Vegan TacosDaily Totals:1,225 calories, 44 g protein, 165 g carbohydrates, 35 g fiber, 49 g fat, 1,417 mg sodium.Day 7Breakfast (322 calories)1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water1/2 medium apple, diced1 Tbsp. chopped walnutsTop oatmeal with diced apple, walnuts and a pinch of cinnamon.A.M. Snack (95 calories)1/2 cup raspberries8 almondsLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepperDinner (401 calories)1 servingCurried Chickpea StewDaily Totals:1,211 calories, 67 g protein, 138 g carbohydrates, 31 g fiber, 46 g fat, 1,625 mg sodium.
Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this vegetarian meal plan makes it easy to eat meat-free and reach a healthy weight. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of certain diseases, too.
For example, a large 2023 review inNutrientssuggests that aplant-based dietis associated with lower rates of chronic disease, including heart disease, cancer and diabetes.
And, according to theAmerican Cancer Society, eating foods high in fiber—fruits, vegetables, nuts, whole grains, beans (all foundational to a vegetarian diet)—is associated with lower rates of certain types of cancer, including colorectal cancer. It’s also linked to a lower death rate in breast and prostate cancer survivors.
In this vegetarian weight-loss meal plan, we include plenty of filling foods so you feel satisfied—and not constantly hungry—while losing weight.Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables and healthy fats—like nuts—help keep you feeling energized all day long. Couple this plant-based meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week.
Does this plan leave you wanting more food?See our vegetarian plans at1,500 caloriesand2,000 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.
Breakfast (310 calories)
Top oatmeal with raspberries and a pinch of cinnamon.
A.M. Snack (95 calories)
Lunch (345 calories)
P.M. Snack (80 calories)
Dinner (394 calories)
Daily Totals:1,224 calories, 45 g protein, 173 g carbohydrates, 33 g fiber, 43 g fat, 1,269 mg sodium.
Breakfast (211 calories)
A.M. Snack (116 calories)
Lunch (360 calories)
P.M. Snack (174 calories)
Dinner (422 calories)
Daily Totals:1,214 calories, 51 g protein, 163 g carbohydrates, 32 g fiber, 47 g fat, 1,317 mg sodium.
Breakfast (271 calories)
A.M. Snack (78 calories)
P.M. Snack (32 calories)
Dinner (380 calories)
Evening Snack (174 calories)
Daily Totals:1,208 calories, 55 g protein, 160 g carbohydrates, 32 g fiber, 45 g fat, 1,478 mg sodium.
P.M. Snack (35 calories)
Dinner (405 calories)
Daily Totals:1,215 calories, 49 g protein, 162 g carbohydrates, 32 g fiber, 46 g fat, 1,349 mg sodium.
Breakfast (306 calories)
A.M. Snack (32 calories)
P.M. Snack (95 calories)
Dinner (428 calories)
Daily Totals:1,221 calories, 47 g protein, 155 g carbohydrates, 35 g fiber, 53 g fat, 1,203 mg sodium.
Dinner (360 calories)
Daily Totals:1,225 calories, 44 g protein, 165 g carbohydrates, 35 g fiber, 49 g fat, 1,417 mg sodium.
Breakfast (322 calories)
Top oatmeal with diced apple, walnuts and a pinch of cinnamon.
P.M. Snack (78 calories)
Dinner (401 calories)
Daily Totals:1,211 calories, 67 g protein, 138 g carbohydrates, 31 g fiber, 46 g fat, 1,625 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!
