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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 maintain a healthy weight. Eating more plant-based foods is a great way to boost your overall health, too. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer. In this 2,000-calorie vegetarian meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved—while meeting your nutrition goals. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help to keep you feeling energized all day long (get our list of Best Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you’re on track to a healthier you. Looking for a different calorie level? See our vegetarian meal plans at 1,200 calories and 1,500 calories. How to Meal Prep Your Week of Meals: Meal prep the Lemon-Roasted Vegetable Hummus Bowls and store in meal-prep containers for the work week. (To buy: amazon.com, $30 for 5)Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Store in air-tight containers to keep fresh (To buy: amazon.com, $20 for 1 large).Make 3 hard-boiled eggs to have as snacks for the week. (To buy: amazon.com, $12 for 1 medium). Day 1 6683928.jpg Breakfast (522 calories) 1 cup oatmeal cooked in 2 cup water1/2 cup raspberries1 Tbsp. chopped walnuts1 hard-boiled egg Top oatmeal with raspberries, walnuts and a pinch of cinnamon. A.M. Snack (286 calories) 1 medium apple2 Tbsp. peanut butter Lunch (450 calories) 1 serving Whole-Wheat Veggie Wrap1 banana P.M. Snack (210 calories) 1 cup nonfat plain Greek yogurt1/2 cup sliced strawberries1 Tbsp. chia seeds Dinner (509 calories) 1 serving Mushroom-Quinoa Veggie Burgers with Special Sauce1 serving Basic Green Salad with Vinaigrette Daily Totals: 1,978 calories, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fat, 1,709 mg sodium. Day 2 3759120.jpg 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 (421 calories) 2 servings Baked Banana-Nut Oatmeal Cups2 clementine A.M. Snack (216 calories) 1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seeds Lunch (455 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls1 apple P.M. Snack (201 calories) 1 medium banana1 Tbsp. peanut butter Dinner (422 calories) 1 serving Butternut Squash & Black Bean Tostadas1 serving Basic Green Salad with Vinaigrette Evening Snack (156 calories) 1 ounce dark chocolate Daily Totals: 1,985 calories, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fat, 1,771 mg sodium. Day 3 One-Pot Tomato Basil Pasta Breakfast (271 calories) 2 serving Baked Banana-Nut Oatmeal Cups1 medium apple A.M. Snack (158 calories) 1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced1 slice whole-wheat toast Spread avocado on toast. Lunch (465 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls1 banana P.M. Snack (216 calories) 1 cup nonfat plain Greek yogurt1/2 cup raspberries1 Tbsp. chia seeds Dinner (479 calories) 1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese2" slice of whole-wheat baguette Evening Snack (156 calories) 1 ounce dark chocolate Daily Totals: 1,991 calories, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fat, 2,010 mg sodium. Day 4 stuffed potatoes with salsa Breakfast (446 calories) 2 serving Baked Banana-Nut Oatmeal Cups1 medium apple A.M. Snack (229 calories) 1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced1 slice of whole-wheat bread Lunch (465 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls1 medium banana P.M. Snack (253 calories) 1 cup nonfat plain Greek yogurt2 clementines1 Tbsp. chia seeds Dinner (520 calories) 1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream1 serving Basic Green Salad with Vinaigrette Evening Snack (64 calories) 1 cup raspberries Daily Totals: 1,977 calories, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fat, 1,879 mg sodium. Day 5 meal prep veggie and quinoa bowls Breakfast (340 calories) 1 serving Avocado-Egg Toast2 clementine A.M. Snack (215 calories) 1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seeds Lunch (465 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls1 banana P.M. Snack (286 calories) 1 medium apple2 Tbsp. peanut butter Dinner (543 calories) 1 serving Vegetarian Tikka Masala3/4 cup cooked brown rice1 serving Basic Green Salad with Vinaigrette Evening Snack (156 calories) 1 ounce dark chocolate Daily Totals: 2,006 calories, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fat, 1,620 mg sodium. Day 6 6474212.jpg Breakfast (523 calories) 1 cup oatmeal cooked in 2 cup water1/2 cup raspberries1 Tbsp. chopped walnuts1 hard-boiled egg Top oatmeal with raspberries, walnuts and a pinch of cinnamon. A.M. Snack (223 calories) 1 cup cucumber slices1/2 cup hummus Lunch (450 calories) 1 serving Whole-Wheat Veggie Wrap1 banana P.M. Snack (286 calories) 1 medium apple2 Tbsp. peanut butter Dinner (475 calories) 1 serving Beefless Vegan Tacos1 serving Basic Green Salad with Vinaigrette Evening Snack (32 calories) 1/2 cup raspberries Daily Totals: 1,988 calories, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fat, 2,056 mg sodium. Day 7 6349104.jpg Breakfast (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 egg A.M. Snack (286 calories) 1 medium apple2 Tbsp. peanut butter Lunch (450 calories) 1 serving Whole-Wheat Veggie Wrap1 banana P.M. Snack (229 calories) 1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced1 slice of whole-wheat bread Dinner (474 calories) 1 serving Curried Chickpea Stew1 4" diameter whole-wheat pita Evening Snack (156 calories) 1 ounce dark chocolate Daily Totals: 1,977 calories, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fat, 1,913 mg sodium.
6349104.jpg
6349104.jpg
6349104.jpg
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 maintain a healthy weight. Eating more plant-based foods is a great way to boost your overall health, too. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.
In this 2,000-calorie vegetarian meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved—while meeting your nutrition goals. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help to keep you feeling energized all day long (get our list of Best Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you’re on track to a healthier you.
Looking for a different calorie level? See our vegetarian meal plans at 1,200 calories and 1,500 calories.
How to Meal Prep Your Week of Meals:
Meal prep the Lemon-Roasted Vegetable Hummus Bowls and store in meal-prep containers for the work week. (To buy: amazon.com, $30 for 5)Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Store in air-tight containers to keep fresh (To buy: amazon.com, $20 for 1 large).Make 3 hard-boiled eggs to have as snacks for the week. (To buy: amazon.com, $12 for 1 medium).
Day 1
6683928.jpg
Breakfast (522 calories)
1 cup oatmeal cooked in 2 cup water1/2 cup raspberries1 Tbsp. chopped walnuts1 hard-boiled egg
Top oatmeal with raspberries, walnuts and a pinch of cinnamon.
A.M. Snack (286 calories)
1 medium apple2 Tbsp. peanut butter
Lunch (450 calories)
1 serving Whole-Wheat Veggie Wrap1 banana
P.M. Snack (210 calories)
1 cup nonfat plain Greek yogurt1/2 cup sliced strawberries1 Tbsp. chia seeds
Dinner (509 calories)
1 serving Mushroom-Quinoa Veggie Burgers with Special Sauce1 serving Basic Green Salad with Vinaigrette
Daily Totals: 1,978 calories, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fat, 1,709 mg sodium.
Day 2
3759120.jpg
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 (421 calories)
2 servings Baked Banana-Nut Oatmeal Cups2 clementine
A.M. Snack (216 calories)
1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seeds
Lunch (455 calories)
1 serving Lemon-Roasted Vegetable Hummus Bowls1 apple
P.M. Snack (201 calories)
1 medium banana1 Tbsp. peanut butter
Dinner (422 calories)
1 serving Butternut Squash & Black Bean Tostadas1 serving Basic Green Salad with Vinaigrette
Evening Snack (156 calories)
1 ounce dark chocolate
Daily Totals: 1,985 calories, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fat, 1,771 mg sodium.
Day 3
One-Pot Tomato Basil Pasta
Breakfast (271 calories)
2 serving Baked Banana-Nut Oatmeal Cups1 medium apple
A.M. Snack (158 calories)
1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced1 slice whole-wheat toast
Spread avocado on toast.
Lunch (465 calories)
1 serving Lemon-Roasted Vegetable Hummus Bowls1 banana
P.M. Snack (216 calories)
1 cup nonfat plain Greek yogurt1/2 cup raspberries1 Tbsp. chia seeds
Dinner (479 calories)
1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese2" slice of whole-wheat baguette
Daily Totals: 1,991 calories, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fat, 2,010 mg sodium.
Day 4
stuffed potatoes with salsa
Breakfast (446 calories)
A.M. Snack (229 calories)
1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced1 slice of whole-wheat bread
1 serving Lemon-Roasted Vegetable Hummus Bowls1 medium banana
P.M. Snack (253 calories)
1 cup nonfat plain Greek yogurt2 clementines1 Tbsp. chia seeds
Dinner (520 calories)
1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream1 serving Basic Green Salad with Vinaigrette
Evening Snack (64 calories)
1 cup raspberries
Daily Totals: 1,977 calories, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fat, 1,879 mg sodium.
Day 5
meal prep veggie and quinoa bowls
Breakfast (340 calories)
1 serving Avocado-Egg Toast2 clementine
A.M. Snack (215 calories)
P.M. Snack (286 calories)
Dinner (543 calories)
1 serving Vegetarian Tikka Masala3/4 cup cooked brown rice1 serving Basic Green Salad with Vinaigrette
Daily Totals: 2,006 calories, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fat, 1,620 mg sodium.
Day 6
6474212.jpg
Breakfast (523 calories)
A.M. Snack (223 calories)
1 cup cucumber slices1/2 cup hummus
Dinner (475 calories)
1 serving Beefless Vegan Tacos1 serving Basic Green Salad with Vinaigrette
Evening Snack (32 calories)
1/2 cup raspberries
Daily Totals: 1,988 calories, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fat, 2,056 mg sodium.
Day 7
Breakfast (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 egg
P.M. Snack (229 calories)
Dinner (474 calories)
1 serving Curried Chickpea Stew1 4" diameter whole-wheat pita
Daily Totals: 1,977 calories, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fat, 1,913 mg sodium.
6683928.jpg
6683928.jpg
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3759120.jpg
One-Pot Tomato Basil Pasta
One-Pot Tomato Basil Pasta
stuffed potatoes with salsa
stuffed potatoes with salsa
meal prep veggie and quinoa bowls
meal prep veggie and quinoa bowls
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6474212.jpg
