In This ArticleView AllIn This ArticleWhy This Plan Is GreatDay 1Day 2Day 3Day 4Day 5Day 6Day 7Meal Prep TipsFAQsFoods to Focus On
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
CloseWhether you already follow a vegetarian diet or are just looking to go meatless sometimes, this seven-day vegetarian meal plan makes it easy to eat meat-free and maintain a healthy weight. Eating moreplant-basedfoods is a great way to boost your overall health, too.For example, a vegetarian diet has been shown to reduce the risk of diseases related to chronic inflammation, including heart disease, type 2 diabetes and even certain types of cancer.Why This Meal Plan Is Great for YouIn this 2,000-calorie vegetarian meal plan, we include plenty of filling foods so you feel full and satisfied while meeting your nutrition goals. Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables andhealthy fats—like nuts—help to keep you feeling energized all day long. Combine this healthy plant-based meal plan with daily exercise and you’re on track to a healthier you.If you’d like a lower calorie level to meet your health goals, see our1,500 calorie vegetarian meal plan. 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 is unsustainable for long-term health and well-being.Day 1Breakfast (522 calories)1 cup oatmeal cooked in 2 cups water1/2 cup raspberries1 Tbsp. chopped walnuts1 hard-boiled eggTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterLunch (450 calories)1 servingWhole-Wheat Veggie Wrap1 bananaP.M. Snack (210 calories)1 cup nonfat plain Greek yogurt1/2 cup sliced strawberries1 Tbsp. chia seedsDinner (509 calories)1 servingMushroom-Quinoa Veggie Burgers with Special Sauce1 servingBasic Green Salad with VinaigretteDaily Totals:1,978 calories, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fat, 1,709 mg sodium.Day 2Breakfast (421 calories)2 servingsBaked Banana-Nut Oatmeal Cups2 clementinesA.M. Snack (216 calories)1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (455 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 appleP.M. Snack (201 calories)1 medium banana1 Tbsp. peanut butterDinner (422 calories)1 servingButternut Squash & Black Bean Tostadas1 servingBasic Green Salad with VinaigretteEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:1,985 calories, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fat, 1,771 mg sodium.Day 3Breakfast (271 calories)2 servingsBaked 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, sliced1 slice whole-wheat toastSpread avocado on toast.Lunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 bananaP.M. Snack (216 calories)1 cup nonfat plain Greek yogurt1/2 cup raspberries1 Tbsp. chia seedsDinner (479 calories)1 servingOne-Pot Tomato Basil Pastatopped with 2 Tbsp. shredded Parmesan cheese2-inch slice of whole-wheat baguetteEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:1,991 calories, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fat, 2,010 mg sodium.Day 4Breakfast (446 calories)2 servingsBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (229 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced1 slice of whole-wheat breadLunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 medium bananaP.M. Snack (253 calories)1 cup nonfat plain Greek yogurt2 clementines1 Tbsp. chia seedsDinner (520 calories)1 servingStuffed Potatoes with Salsa & Beanstopped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream1 servingBasic Green Salad with VinaigretteEvening Snack (64 calories)1 cup raspberriesDaily Totals:1,977 calories, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fat, 1,879 mg sodium.Day 5Breakfast (340 calories)1 servingAvocado-Egg Toast2 clementinesA.M. Snack (215 calories)1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 bananaP.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterDinner (543 calories)1 servingVegetarian Tikka Masala3/4 cup cooked brown rice1 servingBasic Green Salad with VinaigretteEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:2,006 calories, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fat, 1,620 mg sodium.Day 6Breakfast (523 calories)1 cup oatmeal cooked in 2 cups water1/2 cup raspberries1 Tbsp. chopped walnuts1 hard-boiled eggTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (223 calories)1 cup cucumber slices1/2 cup hummusLunch (450 calories)1 servingWhole-Wheat Veggie Wrap1 bananaP.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterDinner (475 calories)1 servingBeefless Vegan Tacos1 servingBasic Green Salad with VinaigretteEvening Snack (32 calories)1/2 cup raspberriesDaily Totals:1,988 calories, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fat, 2,056 mg sodium.Day 7Breakfast (382 calories)1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water1/2 medium apple, diced1 Tbsp. chopped walnuts1 hard-boiled eggTop oatmeal with diced apple, walnuts and a pinch of cinnamon.A.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterLunch (450 calories)1 servingWhole-Wheat Veggie Wrap1 bananaP.M. Snack (229 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced1 slice of whole-wheat breadDinner (474 calories)1 servingCurried Chickpea Stew1, 4-inch diameter whole-wheat pitaEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:1,977 calories, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fat, 1,913 mg sodium.How to Prep This Week of MealsMeal prep theLemon-Roasted Vegetable Hummus Bowlsand store them in meal-prep containers for the workweek.Bake a batch of theBaked Banana-Nut Oatmeal Cupsto have throughout the week. Store in airtight containers to keep fresh.Make 3 hard-boiled eggs to have as snacks for the week.Frequently Asked QuestionsAbsolutely. It is essential that you enjoy your food, so look at the nutrition content of what you’re swapping out and find a recipe similar. You’ll find more tasty meals in ourVegetarian Diet Center.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.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 you’re looking to add more protein to your meals, you can find ourtop vegetarian protein sources here. Just know that adding extra protein will also add additional calories, so feel free to swap out as needed.Vegetarian Foods to Focus OnEggsLegumes and lentilsUnsweetened dairy (milk, cheese, yogurt)Soy, tofu and edamameVegetablesFruitsWhole grains (such as quinoa, bulgur, oats, whole wheat pasta)Nuts and seedsUnsweetened nut buttersOils, such as avocado, olive and canolaHerbs and spicesHow 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.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Hargreaves SM, Raposo A, Saraiva A, Zandonadi RP.Vegetarian diet: An overview through the perspective of quality of life domains.Int J Environ Res Public Health. 2021;18(8):4067. doi:10.3390/ijerph18084067U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
Close
Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this seven-day vegetarian meal plan makes it easy to eat meat-free and maintain a healthy weight. Eating moreplant-basedfoods is a great way to boost your overall health, too.For example, a vegetarian diet has been shown to reduce the risk of diseases related to chronic inflammation, including heart disease, type 2 diabetes and even certain types of cancer.Why This Meal Plan Is Great for YouIn this 2,000-calorie vegetarian meal plan, we include plenty of filling foods so you feel full and satisfied while meeting your nutrition goals. Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables andhealthy fats—like nuts—help to keep you feeling energized all day long. Combine this healthy plant-based meal plan with daily exercise and you’re on track to a healthier you.If you’d like a lower calorie level to meet your health goals, see our1,500 calorie vegetarian meal plan. 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 is unsustainable for long-term health and well-being.Day 1Breakfast (522 calories)1 cup oatmeal cooked in 2 cups water1/2 cup raspberries1 Tbsp. chopped walnuts1 hard-boiled eggTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterLunch (450 calories)1 servingWhole-Wheat Veggie Wrap1 bananaP.M. Snack (210 calories)1 cup nonfat plain Greek yogurt1/2 cup sliced strawberries1 Tbsp. chia seedsDinner (509 calories)1 servingMushroom-Quinoa Veggie Burgers with Special Sauce1 servingBasic Green Salad with VinaigretteDaily Totals:1,978 calories, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fat, 1,709 mg sodium.Day 2Breakfast (421 calories)2 servingsBaked Banana-Nut Oatmeal Cups2 clementinesA.M. Snack (216 calories)1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (455 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 appleP.M. Snack (201 calories)1 medium banana1 Tbsp. peanut butterDinner (422 calories)1 servingButternut Squash & Black Bean Tostadas1 servingBasic Green Salad with VinaigretteEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:1,985 calories, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fat, 1,771 mg sodium.Day 3Breakfast (271 calories)2 servingsBaked 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, sliced1 slice whole-wheat toastSpread avocado on toast.Lunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 bananaP.M. Snack (216 calories)1 cup nonfat plain Greek yogurt1/2 cup raspberries1 Tbsp. chia seedsDinner (479 calories)1 servingOne-Pot Tomato Basil Pastatopped with 2 Tbsp. shredded Parmesan cheese2-inch slice of whole-wheat baguetteEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:1,991 calories, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fat, 2,010 mg sodium.Day 4Breakfast (446 calories)2 servingsBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (229 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced1 slice of whole-wheat breadLunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 medium bananaP.M. Snack (253 calories)1 cup nonfat plain Greek yogurt2 clementines1 Tbsp. chia seedsDinner (520 calories)1 servingStuffed Potatoes with Salsa & Beanstopped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream1 servingBasic Green Salad with VinaigretteEvening Snack (64 calories)1 cup raspberriesDaily Totals:1,977 calories, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fat, 1,879 mg sodium.Day 5Breakfast (340 calories)1 servingAvocado-Egg Toast2 clementinesA.M. Snack (215 calories)1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 bananaP.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterDinner (543 calories)1 servingVegetarian Tikka Masala3/4 cup cooked brown rice1 servingBasic Green Salad with VinaigretteEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:2,006 calories, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fat, 1,620 mg sodium.Day 6Breakfast (523 calories)1 cup oatmeal cooked in 2 cups water1/2 cup raspberries1 Tbsp. chopped walnuts1 hard-boiled eggTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (223 calories)1 cup cucumber slices1/2 cup hummusLunch (450 calories)1 servingWhole-Wheat Veggie Wrap1 bananaP.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterDinner (475 calories)1 servingBeefless Vegan Tacos1 servingBasic Green Salad with VinaigretteEvening Snack (32 calories)1/2 cup raspberriesDaily Totals:1,988 calories, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fat, 2,056 mg sodium.Day 7Breakfast (382 calories)1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water1/2 medium apple, diced1 Tbsp. chopped walnuts1 hard-boiled eggTop oatmeal with diced apple, walnuts and a pinch of cinnamon.A.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterLunch (450 calories)1 servingWhole-Wheat Veggie Wrap1 bananaP.M. Snack (229 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced1 slice of whole-wheat breadDinner (474 calories)1 servingCurried Chickpea Stew1, 4-inch diameter whole-wheat pitaEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:1,977 calories, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fat, 1,913 mg sodium.How to Prep This Week of MealsMeal prep theLemon-Roasted Vegetable Hummus Bowlsand store them in meal-prep containers for the workweek.Bake a batch of theBaked Banana-Nut Oatmeal Cupsto have throughout the week. Store in airtight containers to keep fresh.Make 3 hard-boiled eggs to have as snacks for the week.Frequently Asked QuestionsAbsolutely. It is essential that you enjoy your food, so look at the nutrition content of what you’re swapping out and find a recipe similar. You’ll find more tasty meals in ourVegetarian Diet Center.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.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 you’re looking to add more protein to your meals, you can find ourtop vegetarian protein sources here. Just know that adding extra protein will also add additional calories, so feel free to swap out as needed.Vegetarian Foods to Focus OnEggsLegumes and lentilsUnsweetened dairy (milk, cheese, yogurt)Soy, tofu and edamameVegetablesFruitsWhole grains (such as quinoa, bulgur, oats, whole wheat pasta)Nuts and seedsUnsweetened nut buttersOils, such as avocado, olive and canolaHerbs and spicesHow 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.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Hargreaves SM, Raposo A, Saraiva A, Zandonadi RP.Vegetarian diet: An overview through the perspective of quality of life domains.Int J Environ Res Public Health. 2021;18(8):4067. doi:10.3390/ijerph18084067U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this seven-day vegetarian meal plan makes it easy to eat meat-free and maintain a healthy weight. Eating moreplant-basedfoods is a great way to boost your overall health, too.For example, a vegetarian diet has been shown to reduce the risk of diseases related to chronic inflammation, including heart disease, type 2 diabetes and even certain types of cancer.Why This Meal Plan Is Great for YouIn this 2,000-calorie vegetarian meal plan, we include plenty of filling foods so you feel full and satisfied while meeting your nutrition goals. Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables andhealthy fats—like nuts—help to keep you feeling energized all day long. Combine this healthy plant-based meal plan with daily exercise and you’re on track to a healthier you.If you’d like a lower calorie level to meet your health goals, see our1,500 calorie vegetarian meal plan. 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 is unsustainable for long-term health and well-being.Day 1Breakfast (522 calories)1 cup oatmeal cooked in 2 cups water1/2 cup raspberries1 Tbsp. chopped walnuts1 hard-boiled eggTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterLunch (450 calories)1 servingWhole-Wheat Veggie Wrap1 bananaP.M. Snack (210 calories)1 cup nonfat plain Greek yogurt1/2 cup sliced strawberries1 Tbsp. chia seedsDinner (509 calories)1 servingMushroom-Quinoa Veggie Burgers with Special Sauce1 servingBasic Green Salad with VinaigretteDaily Totals:1,978 calories, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fat, 1,709 mg sodium.Day 2Breakfast (421 calories)2 servingsBaked Banana-Nut Oatmeal Cups2 clementinesA.M. Snack (216 calories)1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (455 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 appleP.M. Snack (201 calories)1 medium banana1 Tbsp. peanut butterDinner (422 calories)1 servingButternut Squash & Black Bean Tostadas1 servingBasic Green Salad with VinaigretteEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:1,985 calories, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fat, 1,771 mg sodium.Day 3Breakfast (271 calories)2 servingsBaked 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, sliced1 slice whole-wheat toastSpread avocado on toast.Lunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 bananaP.M. Snack (216 calories)1 cup nonfat plain Greek yogurt1/2 cup raspberries1 Tbsp. chia seedsDinner (479 calories)1 servingOne-Pot Tomato Basil Pastatopped with 2 Tbsp. shredded Parmesan cheese2-inch slice of whole-wheat baguetteEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:1,991 calories, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fat, 2,010 mg sodium.Day 4Breakfast (446 calories)2 servingsBaked Banana-Nut Oatmeal Cups1 medium appleA.M. Snack (229 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced1 slice of whole-wheat breadLunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 medium bananaP.M. Snack (253 calories)1 cup nonfat plain Greek yogurt2 clementines1 Tbsp. chia seedsDinner (520 calories)1 servingStuffed Potatoes with Salsa & Beanstopped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream1 servingBasic Green Salad with VinaigretteEvening Snack (64 calories)1 cup raspberriesDaily Totals:1,977 calories, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fat, 1,879 mg sodium.Day 5Breakfast (340 calories)1 servingAvocado-Egg Toast2 clementinesA.M. Snack (215 calories)1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seedsLunch (465 calories)1 servingLemon-Roasted Vegetable Hummus Bowls1 bananaP.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterDinner (543 calories)1 servingVegetarian Tikka Masala3/4 cup cooked brown rice1 servingBasic Green Salad with VinaigretteEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:2,006 calories, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fat, 1,620 mg sodium.Day 6Breakfast (523 calories)1 cup oatmeal cooked in 2 cups water1/2 cup raspberries1 Tbsp. chopped walnuts1 hard-boiled eggTop oatmeal with raspberries, walnuts and a pinch of cinnamon.A.M. Snack (223 calories)1 cup cucumber slices1/2 cup hummusLunch (450 calories)1 servingWhole-Wheat Veggie Wrap1 bananaP.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterDinner (475 calories)1 servingBeefless Vegan Tacos1 servingBasic Green Salad with VinaigretteEvening Snack (32 calories)1/2 cup raspberriesDaily Totals:1,988 calories, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fat, 2,056 mg sodium.Day 7Breakfast (382 calories)1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water1/2 medium apple, diced1 Tbsp. chopped walnuts1 hard-boiled eggTop oatmeal with diced apple, walnuts and a pinch of cinnamon.A.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterLunch (450 calories)1 servingWhole-Wheat Veggie Wrap1 bananaP.M. Snack (229 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced1 slice of whole-wheat breadDinner (474 calories)1 servingCurried Chickpea Stew1, 4-inch diameter whole-wheat pitaEvening Snack (156 calories)1 ounce dark chocolateDaily Totals:1,977 calories, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fat, 1,913 mg sodium.How to Prep This Week of MealsMeal prep theLemon-Roasted Vegetable Hummus Bowlsand store them in meal-prep containers for the workweek.Bake a batch of theBaked Banana-Nut Oatmeal Cupsto have throughout the week. Store in airtight containers to keep fresh.Make 3 hard-boiled eggs to have as snacks for the week.Frequently Asked QuestionsAbsolutely. It is essential that you enjoy your food, so look at the nutrition content of what you’re swapping out and find a recipe similar. You’ll find more tasty meals in ourVegetarian Diet Center.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.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 you’re looking to add more protein to your meals, you can find ourtop vegetarian protein sources here. Just know that adding extra protein will also add additional calories, so feel free to swap out as needed.Vegetarian Foods to Focus OnEggsLegumes and lentilsUnsweetened dairy (milk, cheese, yogurt)Soy, tofu and edamameVegetablesFruitsWhole grains (such as quinoa, bulgur, oats, whole wheat pasta)Nuts and seedsUnsweetened nut buttersOils, such as avocado, olive and canolaHerbs and spicesHow 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.
Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this seven-day vegetarian meal plan makes it easy to eat meat-free and maintain a healthy weight. Eating moreplant-basedfoods is a great way to boost your overall health, too.
For example, a vegetarian diet has been shown to reduce the risk of diseases related to chronic inflammation, including heart disease, type 2 diabetes and even certain types of cancer.
Why This Meal Plan Is Great for You
In this 2,000-calorie vegetarian meal plan, we include plenty of filling foods so you feel full and satisfied while meeting your nutrition goals. Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables andhealthy fats—like nuts—help to keep you feeling energized all day long. Combine this healthy plant-based meal plan with daily exercise and you’re on track to a healthier you.
If you’d like a lower calorie level to meet your health goals, see our1,500 calorie vegetarian meal plan. 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 is unsustainable for long-term health and well-being.
Breakfast (522 calories)
Top oatmeal with raspberries, walnuts and a pinch of cinnamon.
A.M. Snack (286 calories)
Lunch (450 calories)
P.M. Snack (210 calories)
Dinner (509 calories)
Daily Totals:1,978 calories, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fat, 1,709 mg sodium.
Breakfast (421 calories)
A.M. Snack (216 calories)
Lunch (455 calories)
P.M. Snack (201 calories)
Dinner (422 calories)
Evening Snack (156 calories)
Daily Totals:1,985 calories, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fat, 1,771 mg sodium.
Breakfast (271 calories)
A.M. Snack (158 calories)
Spread avocado on toast.
Lunch (465 calories)
P.M. Snack (216 calories)
Dinner (479 calories)
Daily Totals:1,991 calories, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fat, 2,010 mg sodium.
Breakfast (446 calories)
A.M. Snack (229 calories)
P.M. Snack (253 calories)
Dinner (520 calories)
Evening Snack (64 calories)
Daily Totals:1,977 calories, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fat, 1,879 mg sodium.
Breakfast (340 calories)
A.M. Snack (215 calories)
P.M. Snack (286 calories)
Dinner (543 calories)
Daily Totals:2,006 calories, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fat, 1,620 mg sodium.
Breakfast (523 calories)
A.M. Snack (223 calories)
Dinner (475 calories)
Evening Snack (32 calories)
Daily Totals:1,988 calories, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fat, 2,056 mg sodium.
Breakfast (382 calories)
Top oatmeal with diced apple, walnuts and a pinch of cinnamon.
P.M. Snack (229 calories)
Dinner (474 calories)
Daily Totals:1,977 calories, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fat, 1,913 mg sodium.
How to Prep This Week of Meals
Frequently Asked QuestionsAbsolutely. It is essential that you enjoy your food, so look at the nutrition content of what you’re swapping out and find a recipe similar. You’ll find more tasty meals in ourVegetarian Diet Center.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.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 you’re looking to add more protein to your meals, you can find ourtop vegetarian protein sources here. Just know that adding extra protein will also add additional calories, so feel free to swap out as needed.
Frequently Asked Questions
Absolutely. It is essential that you enjoy your food, so look at the nutrition content of what you’re swapping out and find a recipe similar. You’ll find more tasty meals in ourVegetarian Diet Center.
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.
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 you’re looking to add more protein to your meals, you can find ourtop vegetarian protein sources here. Just know that adding extra protein will also add additional calories, so feel free to swap out as needed.
Vegetarian Foods to Focus On
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.Hargreaves SM, Raposo A, Saraiva A, Zandonadi RP.Vegetarian diet: An overview through the perspective of quality of life domains.Int J Environ Res Public Health. 2021;18(8):4067. doi:10.3390/ijerph18084067U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
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.Hargreaves SM, Raposo A, Saraiva A, Zandonadi RP.Vegetarian diet: An overview through the perspective of quality of life domains.Int J Environ Res Public Health. 2021;18(8):4067. doi:10.3390/ijerph18084067U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
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.
Hargreaves SM, Raposo A, Saraiva A, Zandonadi RP.Vegetarian diet: An overview through the perspective of quality of life domains.Int J Environ Res Public Health. 2021;18(8):4067. doi:10.3390/ijerph18084067U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
Hargreaves SM, Raposo A, Saraiva A, Zandonadi RP.Vegetarian diet: An overview through the perspective of quality of life domains.Int J Environ Res Public Health. 2021;18(8):4067. doi:10.3390/ijerph18084067
U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
