This meal plan lays out a week of healthy, easy recipes that work well for both beginners and seasoned cooks looking to simplify their routine and up their intake of healthy vegetarian foods.
Look no further if you would want to attempt a vegetarian diet but are unsure where to start. Using readily available materials and basic techniques, we draw out a week of great and straightforward vegetarian meals in our seven-day vegetarian diet plan for novices. From beans, lentils, eggs and dairy, you’ll increase your fibre intake and gain lots of protein. And you’ll also get health advantages from a vegetarian diet while you savour its great tastes.
Why This Meal Plan Is Great for You
Consuming more plants—including fruits and vegetables—has a lot of advantages for your health including increased fibre, antioxidants, vitamins and minerals. This can minimise inflammation, boost your general health, and cut your risk of several illnesses. This meal plan might help you find great ways to incorporate plants if you’re not now getting enough on your plate.
For people with varying calorie requirements, this 1,500-calorie meal plan includes adjustments for 2,000 calories. We no longer give meal plans and adjustments for 1,200 calories, as we did in past years. Limiting your calories to 1,200 daily is too low for most individuals to achieve their nutritional needs, but it’s unsustainable for long-term health and well-being according to the 2020-2025 Dietary Guidelines for Americans.ONE
Day 1
Breakfast (316 calories)
- 1 serving Blackberry Smoothie
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (385 calories)
- 1 serving Avocado Egg Salad Sandwiches
- 1 clementine
P.M. Snack (146 calories)
- 5-oz. container low-fat plain Greek yogurt
- ½ cup blueberries
Dinner (437 calories)
- 1 serving White Bean & Sun-Dried Tomato Gnocchi
Daily Totals: 1,490 calories, 60g fat, 67g protein, 185g carbohydrate, 32g fiber, 1,392mg sodium
To Make it 2,000 Calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast, 1 medium apple to the A.M. snack and 3 Tbsp. chopped walnuts to the P.M. snack.
Day 2
Breakfast (344 calories)
- 1 serving Peanut Butter-Banana English Muffin
A.M. Snack (182 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (455 calories)
- 1 serving Edamame & Veggie Rice Bowl
- 1 medium orange
P.M. Snack (77 calories)
- 1 small apple
Dinner (458 calories)
- 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
- 1-oz. slice whole-wheat baguette
Daily Totals: 1,516 calories, 54g fat, 61g protein, 210g carbohydrate, 36g fiber, 1,085mg sodium
To Make it 2,000 Calories: Add 1 serving Blackberry Smoothie to breakfast and add 20 almonds to the P.M. snack.
Day 3
Breakfast (316 calories)
- 1 serving Blackberry Smoothie
A.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (455 calories)
- 1 serving Edamame & Veggie Rice Bowl
- 1 medium orange
P.M. Snack (125 calories)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup blueberries
Dinner (414 calories)
- 1 serving One-Pot Beans & Rice with Corn & Salsa
Daily Totals: 1,516 calories, 60g fat, 59g protein, 204g carbohydrate, 39g fiber, 651mg sodium
To Make it 2,000 Calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast, add 1 medium apple to the A.M. snack and 3 Tbsp. chopped walnuts to the P.M. snack.
Day 4
Breakfast (344 calories)
- 1 serving Peanut Butter-Banana English Muffin
A.M. Snack (182 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (455 calories)
- 1 serving Edamame & Veggie Rice Bowl
- 1 medium orange
P.M. Snack (37 calories)
- 1 medium bell pepper, sliced
Dinner (477 calories)
- 1 serving Cheese Quesadillas with Peppers & Onions
- ¼ cup guacamole
Daily Totals: 1,495 calories, 66g fat, 62g protein, 174g carbohydrate, 34g fiber, 1,469mg sodium
To Make it 2,000 Calories: Add 1 serving Blackberry Smoothie to breakfast, 2 Tbsp. chopped walnuts to the A.M. snack and 3 Tbsp. hummus to the P.M. snack.
