7-Day Vegetarian Meal Plan: 1,500 Calories
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 of Best 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 at 1,200 calories and 2,000 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. Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Store in air-tight containers to keep fresh Make 3 hard-boiled eggs to have as snacks for the week. Day 1 6683928.jpg Breakfast (450 calories) 1 cup oatmeal cooked in 2 cup water1/3 cup raspberries1 Tbsp. chopped walnuts Top oatmeal with raspberries, walnuts and a pinch of cinnamon. A.M. Snack (190 calories) 1 medium apple1 Tbsp. peanut butter Lunch (345 calories) 1 serving Whole-Wheat Veggie Wrap P.M. Snack (131 calories) 1/2 cup nonfat plain Greek yogurt1/4 cup sliced strawberries1 Tbsp. chia seeds Dinner (394 calories) 1 serving Mushroom-Quinoa Veggie Burgers with Special Sauce Daily Totals: 1,511 calories, 55 g protein, 199 g carbohydrates, 40 g fiber, 60 g fat, 1,339 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 (245 calories) 1 serving Baked Banana-Nut Oatmeal Cups2 clementine A.M. Snack (183 calories) 1/2 cup raspberries3/4 cup nonfat plain Greek yogurt1 Tbsp. chia seeds Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (296 calories) 1 medium banana2 Tbsp. peanut butter Dinner (422 calories) 1 serving Butternut Squash & Black Bean Tostadas Daily Totals: 1,507 calories, 61 g protein, 187 g carbohydrates, 41 g fiber, 67 g fat, 1,456 mg sodium. Day 3 One-Pot Tomato Basil Pasta Breakfast (271 calories) 1 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, sliced Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls 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: 1,484 calories, 69 g protein, 191 g carbohydrates, 39 g fiber, 56 g fat, 1,709 mg sodium. Day 4 stuffed potatoes with salsa Breakfast (271 calories) 1 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, sliced Lunch (465 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls1 medium banana P.M. Snack (202 calories) 1 cup nonfat plain Greek yogurt2 clementines Dinner (405 calories) 1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream Daily Totals: 1,501 calories, 63 g protein, 206 g carbohydrates, 40 g fiber, 55 g fat, 1,394 mg sodium. Day 5 meal prep veggie and quinoa bowls Breakfast (306 calories) 1 serving Avocado-Egg Toast1 clementine A.M. Snack (215 calories) 1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seeds Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (190 calories) 1 medium apple1 Tbsp. peanut butter Dinner (428 calories) 1 serving Vegetarian Tikka Masala3/4 cup cooked brown rice Daily Totals: 1,500 calories, 75 g protein, 171 g carbohydrates, 39 g fiber, 65 g fat, 1,354 mg sodium. Day 6 6474212.jpg Breakfast (450 calories) 1 cup oatmeal cooked in 2 cup water1/2 cup raspberries1 Tbsp. chopped walnuts Top oatmeal with raspberries, walnuts and a pinch of cinnamon. A.M. Snack (137 calories) 1 cup cucumber slices1/3 cup hummus Lunch (345 calories) 1 serving Whole-Wheat Veggie Wrap P.M. Snack (190 calories) 1 medium apple1 Tbsp. peanut butter Dinner (360 calories) 1 serving Beefless Vegan Tacos Daily Totals: 1,499 calories, 54 g protein, 190 g carbohydrates, 40 g fiber, 66 g fat, 1,565 mg sodium. Day 7 6349104.jpg Breakfast (322 calories) 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water1/2 medium apple, diced1 Tbsp. chopped walnuts A.M. Snack (190 calories) 1 medium apple1 Tbsp. peanut butter Lunch (345 calories) 1 serving Whole-Wheat Veggie Wrap P.M. Snack (158 calories) 1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced Dinner (474 calories) 1 serving Curried Chickpea Stew1 4" diameter whole-wheat pita Daily Totals: 1,478 calories, 68 g protein, 185 g carbohydrates, 42 g fiber, 57 g fat, 1,639 mg sodium.
7-Day Vegetarian Meal Plan: 1,500 Calories
7-Day Vegetarian Meal Plan: 1,500 Calories
7-Day Vegetarian Meal Plan: 1,500 Calories
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 of Best 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 at 1,200 calories and 2,000 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. Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Store in air-tight containers to keep fresh Make 3 hard-boiled eggs to have as snacks for the week.
Day 1
6683928.jpg
Breakfast (450 calories)
1 cup oatmeal cooked in 2 cup water1/3 cup raspberries1 Tbsp. chopped walnuts
Top oatmeal with raspberries, walnuts and a pinch of cinnamon.
A.M. Snack (190 calories)
1 medium apple1 Tbsp. peanut butter
Lunch (345 calories)
1 serving Whole-Wheat Veggie Wrap
P.M. Snack (131 calories)
1/2 cup nonfat plain Greek yogurt1/4 cup sliced strawberries1 Tbsp. chia seeds
Dinner (394 calories)
1 serving Mushroom-Quinoa Veggie Burgers with Special Sauce
Daily Totals: 1,511 calories, 55 g protein, 199 g carbohydrates, 40 g fiber, 60 g fat, 1,339 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 (245 calories)
1 serving Baked Banana-Nut Oatmeal Cups2 clementine
A.M. Snack (183 calories)
1/2 cup raspberries3/4 cup nonfat plain Greek yogurt1 Tbsp. chia seeds
Lunch (360 calories)
1 serving Lemon-Roasted Vegetable Hummus Bowls
P.M. Snack (296 calories)
1 medium banana2 Tbsp. peanut butter
Dinner (422 calories)
1 serving Butternut Squash & Black Bean Tostadas
Daily Totals: 1,507 calories, 61 g protein, 187 g carbohydrates, 41 g fiber, 67 g fat, 1,456 mg sodium.
Day 3
One-Pot Tomato Basil Pasta
Breakfast (271 calories)
1 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, sliced
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: 1,484 calories, 69 g protein, 191 g carbohydrates, 39 g fiber, 56 g fat, 1,709 mg sodium.
Day 4
stuffed potatoes with salsa
Lunch (465 calories)
1 serving Lemon-Roasted Vegetable Hummus Bowls1 medium banana
P.M. Snack (202 calories)
1 cup nonfat plain Greek yogurt2 clementines
Dinner (405 calories)
1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream
Daily Totals: 1,501 calories, 63 g protein, 206 g carbohydrates, 40 g fiber, 55 g fat, 1,394 mg sodium.
Day 5
meal prep veggie and quinoa bowls
Breakfast (306 calories)
1 serving Avocado-Egg Toast1 clementine
A.M. Snack (215 calories)
1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seeds
P.M. Snack (190 calories)
Dinner (428 calories)
1 serving Vegetarian Tikka Masala3/4 cup cooked brown rice
Daily Totals: 1,500 calories, 75 g protein, 171 g carbohydrates, 39 g fiber, 65 g fat, 1,354 mg sodium.
Day 6
6474212.jpg
1 cup oatmeal cooked in 2 cup water1/2 cup raspberries1 Tbsp. chopped walnuts
A.M. Snack (137 calories)
1 cup cucumber slices1/3 cup hummus
Dinner (360 calories)
1 serving Beefless Vegan Tacos
Daily Totals: 1,499 calories, 54 g protein, 190 g carbohydrates, 40 g fiber, 66 g fat, 1,565 mg sodium.
Day 7
6349104.jpg
Breakfast (322 calories)
1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water1/2 medium apple, diced1 Tbsp. chopped walnuts
P.M. Snack (158 calories)
Dinner (474 calories)
1 serving Curried Chickpea Stew1 4" diameter whole-wheat pita
Daily Totals: 1,478 calories, 68 g protein, 185 g carbohydrates, 42 g fiber, 57 g fat, 1,639 mg sodium.
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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
6349104.jpg
6349104.jpg
