CloseWhether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day vegetarian meal plan makes it easy to eat meat-free and meet your nutritional goals.Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.Don’t Miss:The Best 30-Day Vegetarian Meal PlanIn this 1,500-calorie vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts and oils, help to keep you feeling energized all day long (get our list ofBest Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you’re on track to lose a 1 to 2 pounds per week.Looking for a different calorie level?See our vegetarian meal plans at1,200 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 Meals:Meal prep theLemon-Roasted Vegetable Hummus Bowlsand store in meal-prep containers for the work week.Bake a batch of theBaked Banana-Nut Oatmeal Cupsto have throughout the week. Store in air-tight containers to keep freshMake 3 hard-boiled eggs to have as snacks for the week.Day 1Breakfast (450 calories)1 cup oatmeal cooked in 2 cup water1/3 cup raspberries1 Tbsp. chopped walnutsTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (131 calories)1/2 cup nonfat plain Greek yogurt1/4 cup sliced strawberries1 Tbsp. chia seedsDinner (394 calories)1 servingMushroom-Quinoa Veggie Burgers with Special SauceDaily Totals:1,511 calories, 55 g protein, 199 g carbohydrates, 40 g fiber, 60 g fat, 1,339 mg sodium.Day 2Shopping Tip:When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.Breakfast (245 calories)1 servingBaked Banana-Nut Oatmeal Cups2 clementineA.M. Snack (183 calories)1/2 cup raspberries3/4 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (296 calories)1 medium banana2 Tbsp. peanut butterDinner (422 calories)1 servingButternut Squash & Black Bean TostadasDaily Totals:1,507 calories, 61 g protein, 187 g carbohydrates, 41 g fiber, 67 g fat, 1,456 mg sodium.Day 3Breakfast (271 calories)1 servingBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (158 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, slicedLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (216 calories)1 cup nonfat plain Greek yogurt1/2 cup raspberries1 Tbsp. chia seedsDinner (479 calories)1 servingOne-Pot Tomato Bail Pastatopped with 2 Tbsp. shredded Parmesan cheese2" slice of whole-wheat baguetteDaily Totals:1,484 calories, 69 g protein, 191 g carbohydrates, 39 g fiber, 56 g fat, 1,709 mg sodium.Day 4Breakfast (271 calories)1 servingBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (158 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, slicedLunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 medium bananaP.M. Snack (202 calories)1 cup nonfat plain Greek yogurt2 clementinesDinner (405 calories)1 servingStuffed Potatoes with Salsa & Beanstopped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour creamDaily Totals:1,501 calories, 63 g protein, 206 g carbohydrates, 40 g fiber, 55 g fat, 1,394 mg sodium.Day 5Breakfast (306 calories)1 servingAvocado-Egg Toast1 clementineA.M. Snack (215 calories)1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterDinner (428 calories)1 servingVegetarian Tikka Masala3/4 cup cooked brown riceDaily Totals:1,500 calories, 75 g protein, 171 g carbohydrates, 39 g fiber, 65 g fat, 1,354 mg sodium.Day 6Breakfast (450 calories)1 cup oatmeal cooked in 2 cup water1/2 cup raspberries1 Tbsp. chopped walnutsTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (137 calories)1 cup cucumber slices1/3 cup hummusLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterDinner (360 calories)1 servingBeefless Vegan TacosDaily Totals:1,499 calories, 54 g protein, 190 g carbohydrates, 40 g fiber, 66 g fat, 1,565 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 walnutsA.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (158 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, slicedDinner (474 calories)1 servingCurried Chickpea Stew1 4" diameter whole-wheat pitaDaily Totals:1,478 calories, 68 g protein, 185 g carbohydrates, 42 g fiber, 57 g fat, 1,639 mg sodium.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day vegetarian meal plan makes it easy to eat meat-free and meet your nutritional goals.Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.Don’t Miss:The Best 30-Day Vegetarian Meal PlanIn this 1,500-calorie vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts and oils, help to keep you feeling energized all day long (get our list ofBest Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you’re on track to lose a 1 to 2 pounds per week.Looking for a different calorie level?See our vegetarian meal plans at1,200 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 Meals:Meal prep theLemon-Roasted Vegetable Hummus Bowlsand store in meal-prep containers for the work week.Bake a batch of theBaked Banana-Nut Oatmeal Cupsto have throughout the week. Store in air-tight containers to keep freshMake 3 hard-boiled eggs to have as snacks for the week.Day 1Breakfast (450 calories)1 cup oatmeal cooked in 2 cup water1/3 cup raspberries1 Tbsp. chopped walnutsTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (131 calories)1/2 cup nonfat plain Greek yogurt1/4 cup sliced strawberries1 Tbsp. chia seedsDinner (394 calories)1 servingMushroom-Quinoa Veggie Burgers with Special SauceDaily Totals:1,511 calories, 55 g protein, 199 g carbohydrates, 40 g fiber, 60 g fat, 1,339 mg sodium.Day 2Shopping Tip:When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.Breakfast (245 calories)1 servingBaked Banana-Nut Oatmeal Cups2 clementineA.M. Snack (183 calories)1/2 cup raspberries3/4 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (296 calories)1 medium banana2 Tbsp. peanut butterDinner (422 calories)1 servingButternut Squash & Black Bean TostadasDaily Totals:1,507 calories, 61 g protein, 187 g carbohydrates, 41 g fiber, 67 g fat, 1,456 mg sodium.Day 3Breakfast (271 calories)1 servingBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (158 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, slicedLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (216 calories)1 cup nonfat plain Greek yogurt1/2 cup raspberries1 Tbsp. chia seedsDinner (479 calories)1 servingOne-Pot Tomato Bail Pastatopped with 2 Tbsp. shredded Parmesan cheese2" slice of whole-wheat baguetteDaily Totals:1,484 calories, 69 g protein, 191 g carbohydrates, 39 g fiber, 56 g fat, 1,709 mg sodium.Day 4Breakfast (271 calories)1 servingBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (158 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, slicedLunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 medium bananaP.M. Snack (202 calories)1 cup nonfat plain Greek yogurt2 clementinesDinner (405 calories)1 servingStuffed Potatoes with Salsa & Beanstopped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour creamDaily Totals:1,501 calories, 63 g protein, 206 g carbohydrates, 40 g fiber, 55 g fat, 1,394 mg sodium.Day 5Breakfast (306 calories)1 servingAvocado-Egg Toast1 clementineA.M. Snack (215 calories)1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterDinner (428 calories)1 servingVegetarian Tikka Masala3/4 cup cooked brown riceDaily Totals:1,500 calories, 75 g protein, 171 g carbohydrates, 39 g fiber, 65 g fat, 1,354 mg sodium.Day 6Breakfast (450 calories)1 cup oatmeal cooked in 2 cup water1/2 cup raspberries1 Tbsp. chopped walnutsTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (137 calories)1 cup cucumber slices1/3 cup hummusLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterDinner (360 calories)1 servingBeefless Vegan TacosDaily Totals:1,499 calories, 54 g protein, 190 g carbohydrates, 40 g fiber, 66 g fat, 1,565 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 walnutsA.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (158 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, slicedDinner (474 calories)1 servingCurried Chickpea Stew1 4" diameter whole-wheat pitaDaily Totals:1,478 calories, 68 g protein, 185 g carbohydrates, 42 g fiber, 57 g fat, 1,639 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 7-day vegetarian meal plan makes it easy to eat meat-free and meet your nutritional goals.Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.Don’t Miss:The Best 30-Day Vegetarian Meal PlanIn this 1,500-calorie vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts and oils, help to keep you feeling energized all day long (get our list ofBest Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you’re on track to lose a 1 to 2 pounds per week.Looking for a different calorie level?See our vegetarian meal plans at1,200 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 Meals:Meal prep theLemon-Roasted Vegetable Hummus Bowlsand store in meal-prep containers for the work week.Bake a batch of theBaked Banana-Nut Oatmeal Cupsto have throughout the week. Store in air-tight containers to keep freshMake 3 hard-boiled eggs to have as snacks for the week.Day 1Breakfast (450 calories)1 cup oatmeal cooked in 2 cup water1/3 cup raspberries1 Tbsp. chopped walnutsTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (131 calories)1/2 cup nonfat plain Greek yogurt1/4 cup sliced strawberries1 Tbsp. chia seedsDinner (394 calories)1 servingMushroom-Quinoa Veggie Burgers with Special SauceDaily Totals:1,511 calories, 55 g protein, 199 g carbohydrates, 40 g fiber, 60 g fat, 1,339 mg sodium.Day 2Shopping Tip:When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.Breakfast (245 calories)1 servingBaked Banana-Nut Oatmeal Cups2 clementineA.M. Snack (183 calories)1/2 cup raspberries3/4 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (296 calories)1 medium banana2 Tbsp. peanut butterDinner (422 calories)1 servingButternut Squash & Black Bean TostadasDaily Totals:1,507 calories, 61 g protein, 187 g carbohydrates, 41 g fiber, 67 g fat, 1,456 mg sodium.Day 3Breakfast (271 calories)1 servingBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (158 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, slicedLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (216 calories)1 cup nonfat plain Greek yogurt1/2 cup raspberries1 Tbsp. chia seedsDinner (479 calories)1 servingOne-Pot Tomato Bail Pastatopped with 2 Tbsp. shredded Parmesan cheese2" slice of whole-wheat baguetteDaily Totals:1,484 calories, 69 g protein, 191 g carbohydrates, 39 g fiber, 56 g fat, 1,709 mg sodium.Day 4Breakfast (271 calories)1 servingBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (158 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, slicedLunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 medium bananaP.M. Snack (202 calories)1 cup nonfat plain Greek yogurt2 clementinesDinner (405 calories)1 servingStuffed Potatoes with Salsa & Beanstopped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour creamDaily Totals:1,501 calories, 63 g protein, 206 g carbohydrates, 40 g fiber, 55 g fat, 1,394 mg sodium.Day 5Breakfast (306 calories)1 servingAvocado-Egg Toast1 clementineA.M. Snack (215 calories)1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (360 calories)1 servingLemon-Roasted Vegetable Hummus BowlsP.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterDinner (428 calories)1 servingVegetarian Tikka Masala3/4 cup cooked brown riceDaily Totals:1,500 calories, 75 g protein, 171 g carbohydrates, 39 g fiber, 65 g fat, 1,354 mg sodium.Day 6Breakfast (450 calories)1 cup oatmeal cooked in 2 cup water1/2 cup raspberries1 Tbsp. chopped walnutsTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (137 calories)1 cup cucumber slices1/3 cup hummusLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterDinner (360 calories)1 servingBeefless Vegan TacosDaily Totals:1,499 calories, 54 g protein, 190 g carbohydrates, 40 g fiber, 66 g fat, 1,565 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 walnutsA.M. Snack (190 calories)1 medium apple1 Tbsp. peanut butterLunch (345 calories)1 servingWhole-Wheat Veggie WrapP.M. Snack (158 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, slicedDinner (474 calories)1 servingCurried Chickpea Stew1 4" diameter whole-wheat pitaDaily Totals:1,478 calories, 68 g protein, 185 g carbohydrates, 42 g fiber, 57 g fat, 1,639 mg sodium.
Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day vegetarian meal plan makes it easy to eat meat-free and meet your nutritional goals.Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.
Don’t Miss:The Best 30-Day Vegetarian Meal Plan
In this 1,500-calorie vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts and oils, help to keep you feeling energized all day long (get our list ofBest Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you’re on track to lose a 1 to 2 pounds per week.
Looking for a different calorie level?See our vegetarian meal plans at1,200 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.
How to Meal Prep Your Week of Meals:
Day 1
Breakfast (450 calories)
Top oatmeal with raspberries, walnuts and a pinch of cinnamon.
A.M. Snack (190 calories)
Lunch (345 calories)
P.M. Snack (131 calories)
Dinner (394 calories)
Daily Totals:1,511 calories, 55 g protein, 199 g carbohydrates, 40 g fiber, 60 g fat, 1,339 mg sodium.
Day 2
Shopping Tip:When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.
Breakfast (245 calories)
A.M. Snack (183 calories)
Lunch (360 calories)
P.M. Snack (296 calories)
Dinner (422 calories)
Daily Totals:1,507 calories, 61 g protein, 187 g carbohydrates, 41 g fiber, 67 g fat, 1,456 mg sodium.
Day 3
Breakfast (271 calories)
A.M. Snack (158 calories)
P.M. Snack (216 calories)
Dinner (479 calories)
Daily Totals:1,484 calories, 69 g protein, 191 g carbohydrates, 39 g fiber, 56 g fat, 1,709 mg sodium.
Day 4
Lunch (465 calories)
P.M. Snack (202 calories)
Dinner (405 calories)
Daily Totals:1,501 calories, 63 g protein, 206 g carbohydrates, 40 g fiber, 55 g fat, 1,394 mg sodium.
Day 5
Breakfast (306 calories)
A.M. Snack (215 calories)
P.M. Snack (190 calories)
Dinner (428 calories)
Daily Totals:1,500 calories, 75 g protein, 171 g carbohydrates, 39 g fiber, 65 g fat, 1,354 mg sodium.
Day 6
A.M. Snack (137 calories)
Dinner (360 calories)
Daily Totals:1,499 calories, 54 g protein, 190 g carbohydrates, 40 g fiber, 66 g fat, 1,565 mg sodium.
Day 7
Breakfast (322 calories)
P.M. Snack (158 calories)
Dinner (474 calories)
Daily Totals:1,478 calories, 68 g protein, 185 g carbohydrates, 42 g fiber, 57 g fat, 1,639 mg sodium.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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