7 Days Diet Plan Chart
Incorporating more plant-based meals into your diet does not have to be tricky – sometimes you just need a little jump start. Whether you're a lifelong vegetarian or just someone who wants to eat more veggies on a daily basis, this 7-Day Vegetarian meal plan is a great place to look for inspiration.
Of course, when following a vegetarian diet, it's important to remember all the different plant-based ways to get enough protein. This meal plan includes delicious veggie protein sources such as quinoa, lentils, nuts, beans, and more.
Another thing to keep in mind: This meal plan is intended to be a starting place for ideas – feel free to choose your own snacks, or swap out the sides with your favorites!
1 Week Vegetarian Diet Meal Plan: Day 1
Breakfast: Huevos Rancheros – Mexican Breakfast (149 calories)
Prep this super versatile breakfast on Sunday for a quick protein filled breakfast that only takes a minute to reheat in the microwave! Serve with tortillas, flatbread or some rice to stay full until lunch time.
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Breakfast (side): Bowl of rice (205 calories)
Lunch: Organic Caprese Pasta Salad (370 calories)
This Caprese salad with fresh penne pasta is light and delicious – perfect for a lunch made-ahead. It only takes a quick 10 minutes to cook up this salad and easily be made ahead.
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Dinner: Cous Cous and Roasted Vegetable Stuffed Tomatoes (445 calories)
Cous cous, feta, black olives, garlic and a ton of veggies are stuffed into these tomatoes and baked to perfection! Perfect hot or cold, and best with a side of soup or salad.
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Dinner (side): Asparagus and Spinach Soup (222 calories)
Full of vitamins A and C, plus lots of iron from the green veggies, this soup is a perfect side for your Roasted Vegetable Stuffed Tomatoes. Feel free to make a nice big batch and freeze any extras.
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1 Week Vegetarian Diet Meal Plan: Day 2
Breakfast: Avocado & Sautéed Mushroom Toast (688 calories)
Avocado toast with a special twist! Spread some quick sautéed mushrooms over your classic avocado toast for a super savory delicious breakfast. Loving the healthy fats in this simple breakfast!
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Lunch: Aloo Gobi with Chickpeas (261 calories)
The perfect option for when you're craving some fancy Indian food – and no cream or other heavy ingredients. This dish keeps very well, meaning you can store it and have delicious lunches for the rest of the week.
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Dinner: Roasted Sweet Potato and Quinoa Salad (299 calories)
Roasted sweet potato adds a beautiful richness and texture to this leafy salad. Quinoa gives this salad a perfect protein boost – exactly what you need after a busy day!
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Dinner (side): 3X Mini Cauliflower Cheese Cakes (162 calories)
Cheesy and delicious, while still packed with cauliflower! These mini cakes store really well and would be a perfect side to the Quinoa Salad. Better yet, they're ready in only 20 minutes.
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1 Week Vegetarian Diet Meal Plan: Day 3
Breakfast: Blueberry and Lemon Muffin (242 calories)
Prep these muffins ahead so they're ready to go when you are! It makes the perfect sweet morning treat in between the week's savory breakfasts. Sure to please anyone in the house!
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Lunch: Greek Chickpea Salad (310 calories)
It takes only 10 minutes to toss this super simple yet totally delicious salad together. There's no excuses for not preparing this lunch ahead. This recipe keeps for up to a week in the fridge, so lunch is taken care of.
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Snack: 4X Carrot Hummus Cucumber Cups (382 calories)
Carrot hummus is easy to make at home or find at most grocery stores, and pairs perfectly with cucumber for an easy healthy snack to get you through the day. Prep is quick and easy! If carrot hummus isn't your thing, feel free to try out another variety.
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Dinner: Teriyaki Stir Fry (293 calories)
How about having dinner ready in 20 minutes with literally any crunchy veggies you have left in your refrigerator? It's all possible with this simple yet flavorful stir fry.
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Dinner (side): Healthy Spicy Egg Fried Rice (498 calories)
Pair your Teriyaki Stir Fry with this spicy fried rice, and you've got a super filling healthy dinner. Leftovers keep really well too, so feel free to save the second portion of dinner for lunch tomorrow if you don't want to prep another meal for the next day's lunch.
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1 Week Vegetarian Diet Meal Plan: Day 4
Breakfast: 2X Chewy Anzac Biscuits (362 calories)
Oats and coconut help round out these breakfast (or snack) biscuits. Grab two for a filling breakfast on your way out the door. These biscuits are originally from Australia and New Zealand, but they're simple to bake at home as well.
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Lunch: Mac & Cheese with Cauliflower and Spinach (382 calories)
Your co-workers will be jealous of your cheesy, veggie packed lunch! Vegetarian comfort food at its best. This dish can be prepped ahead and popped in the microwave for a quick reheated lunch.
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Snack: Banana & Walnut Loaf Slice (375 calories)
A little slice of banana bread heaven is a great way to separate a lunch and dinner both packed full of veggies. Skip the extra icing sugar if you're trying to keep it light!
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Dinner: Vegan Red Lentil Curry (226 calories)
Simple ingredients come together for an amazing vegan red lentil curry dish you'll love. It's full lentils, carrots, celery, spinach, and the perfect blend of spices to leave you craving seconds. Serve with a side for a complete dinner.
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Dinner (side): 2X Small Slices of Sourdough Bread (175 calories)
1 Week Vegetarian Diet Meal Plan: Day 5
Breakfast: 3X Spanish Egg Muffins (309 calories)
These egg muffins are incredibly simple to make. You can add all different kinds of veggies depending on what you've got. The muffins can also be made in big batches and consumed throughout the week.
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Lunch: Vegetarian Udon Noodle Soup (366 calories)
Healthy? Tasty? Easy to make? Yes yes yes! The broth is rich and flavorful, plus it will leave you feeling full and happy on any cloudy day! Add bean sprouts or cashew nuts for your own little twist.
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Dinner: Vegetarian Quesadilla with Cheese (431 calories)
Who doesn't love quesadillas? These ones are filled with the best vegetables and smoky spices that will make them a hit at your house. Best part? 2 quick minutes of cooking time to your dinner! Try with a side of Roasted Mexican Salsa.
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Dinner (side): Roasted Mexican Salsa with Tortilla Chips (178 calories)
Of course chips and salsa are necessary to go with your quesadillas. Roasted veggies give this salsa the perfect kick. Choose your peppers for the perfect spiciness!
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1 Week Vegetarian Diet Meal Plan: Day 6
Breakfast: Buttermilk Pancakes with Maple Syrup and Whipped Butter (465 calories)
Hopefully this is your Saturday, because pancakes and Saturday just go together. Classic from scratch buttermilk pancakes are the best weekend treat, just be sure to follow it up with lots of veggies the rest of the day.
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Lunch: Egg Fried Quinoa (424 calories)
Almost like your classic egg fried rice – but with more protein! You would barely even know you aren't eating rice with this recipe, it's that perfect. Add even more veggies to personalize your dish.
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Dinner: Crunchy Radish Salad (153 calories)
Toss this yummy salad together in less than 10 minutes to end your day feeling light and nourished. It's low in fat, meaning it's an excellent choice after a heavier breakfast and lunch.
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Dinner (side): Moroccan Stuffed Sweet Potato Skins (362 calories)
These potato skins are packed with fiber and protein, and the perfect addition to a main dish salad. Stuff them with chickpeas, garlic, parsley, and a savory blend of spices. Topped with feta cheese, because why not?
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1 Week Vegetarian Diet Meal Plan: Day 7
Breakfast: Avocado Baked Eggs (468 calories)
Avocados and eggs are a match made in heaven. High in good fats and so much better for you than sugary cereal!
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Lunch: Thai Vegetable Massaman Curry (669 calories)
This delicious Thai curry can be as mild or spicy as you'd like, but traditionally this is a more mild curry that would be perfect for anyone in your house who isn't a fan of spicy foods. Omit the fish sauce for a truly vegetarian version.
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Dinner: Cheese, Garlic & Tomato Pasta Bake (518 calories)
Looking for a super simple, cheap and totally delicious vegetarian meal everyone will love? Look no further! Add a salad on the side or throw in some extra sauteed veggies for a delicious end of the week meal.
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7-Day Vegetarian Diet Shopping List
No meal plan would be complete without a shopping list to follow. We'll make some assumptions here that you have a few pantry essentials (cooking oils, salt & pepper, sugar & flour), but by and large this shopping list will be able to make all the meals above and leave you with a ton of leftovers to make some meals for the following week. This will easily feed 2-3 people, maybe even four.
| Item | Quantity |
|---|---|
| arugula | 1 oz |
| asparagus spears | 14 oz |
| avocado | 2 |
| baby corn | 4 |
| bananas | 3 |
| black olives | 15 |
| breadcrumbs | 1 cup |
| broccoli | 1 head |
| buttermilk | 2 cups |
| can of chickpeas | 3 |
| carrots | 1.5 pounds |
| cashew nuts | 2 oz |
| cauliflower | 2 1/2 heads |
| celery stalks | 4 |
| cherry tomatoes | 1 pound |
| chopped tomatoes | 1 tin |
| cilantro | 1 bunch |
| coconut cream | 5 oz |
| coconut milk | 13.5 oz |
| cous cous | 1 cup cooked |
| creme fraiche | 1 tsp |
| cucumbers | 2 large |
| dessicated coconut | 3 oz |
| dried pearl quinoa | 5 oz |
| eggs | 24 |
| feta cheese | 4.5 oz |
| flour tortilla | 1 |
| fresh blueberries | 1.5 cups |
| fresh ginger | 1 root |
| fusilli pasta | 5 oz |
| green chilis | 3 |
| green pepper | ¼ |
| green serrano chilies | 3 1/2 |
| head of garlic cloves | 3 large |
| honey | 1 tsp |
| jasmine rice | 2 cups |
| kale | 2 oz |
| kidney beans | 2 oz |
| leek | 1 |
| lemon | 3 |
| lime | 1 |
| macaroni pasta | 8 oz |
| mature cheddar | 2 oz |
| milk | 4 cups |
| mushrooms | 10 oz |
| orange pepper | 1 |
| parmesan | 2 tbsp |
| parsley | 1 bunch |
| pinto beans | 50g |
| radishes | 15 oz |
| red chili | 2 |
| red lentils | 1 cup |
| red onion | 1 |
| red pepper | 2 |
| rolled oats | 3 oz |
| scallions | 18 |
| shallots | 7 |
| shiitake mushrooms | 3.5 oz |
| skim milk | 10 oz |
| sliced waterchestnuts | 5 oz. can |
| slices sourdough bread | 4 |
| spinach | 10 cups |
| sweet potatoes | 3 |
| teriyaki sauce | 3 tbsp |
| tomato paste | 1 tbsp |
| tomato purée | 1 tsp |
| tomatoes | 14 |
| udon noodles | 6oz |
| vegetable stock | 9 cups |
| vegetarian cheddar | 13 oz |
| walnuts | 2.5 oz |
| white potato | 2 large |
| yellow onion | 2 |
- 4.8/5
- 8 rates
| Yuk! | Not great | Tastes okay | Yum 🙂 | Delicious! |
|---|---|---|---|---|
| 0% | 0% | 12.5% | 0% | 87.5% |
4.8/5 8
Source: https://pescetarian.kitchen/vegetarian-diet-meal-plan/
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