If you’re a vegetarian looking to improve your health, firm your body, and ensure that you’re meeting all your nutrient goals, you must make sure you have a proper plan in place.
Many vegetarians tend to fall short in a number of key nutrients due to their restricted food selection, but with these meal plans, you can be sure that you don’t fall into that category.
Each plan below offers plenty of variety to choose from and will satisfy not only your hunger but your taste buds as well.
Monday
| Breakfast | ½ cup ground soy
Diced veggies Salsa 1 tbsp olive oil 1 orange 1 slice whole grain bread |
| Mid-Morning | ½ cup Greek Yogurt
1 cup blueberries 2 tbsp flaxseeds |
| Lunch | 6 oz firm tofu
Sliced veggies 1 tbsp olive oil salad dressing ½ cup brown rice |
| Mid-Afternoon | 1 scoop whey protein powder
1 cup berries 10 almonds |
| Dinner | 2 oz cooked tempeh
5 spears asparagus 1 small baked potato 1 tbsp olive oil 1 tbsp lemon juice |
| Before Bed | ½ cup low-fat cottage cheese
2 tbsp slivered almonds
|
Tuesday
| Breakfast | ½ cup soy grounds
Salsa 1 tbsp natural peanut butter 1 slice whole wheat toast 1 banana |
| Mid-Morning | 6 oz firm tofu
5 whole wheat crackers Celery and carrot sticks 1 oz cheddar cheese |
| Lunch | 1 veggie burger patty
1 whole grain bun Lettuce, cucumber, tomato 10 almonds |
| Mid-Afternoon | 1 scoop protein powder
1 cup melons 20 pistachios |
| Dinner | ½ cup chickpeas
½ cup brown rice 2 cups steamed broccoli 10 almonds |
| Before Bed | ½ cup cottage cheese
2 tbsp flaxseeds
|
Wednesday
| Breakfast | ½ cup cottage cheese
1 cup blackberries 1 cup strawberries 2 tbsp slivered almonds |
| Mid-Morning | 1 scoop whey protein powder
1 peach 10 almonds |
| Lunch | ½ cup cooked lentils
½ cup quinoa 1 tbsp olive oil Salsa Diced peppers, carrots, and onions |
| Mid-Afternoon | 1 veggie burger patty
1 whole wheat bun Carrot and celery sticks |
| Dinner | 6 oz tofu
½ cup barley Steamed cauliflower 1 oz cheddar cheese |
| Before Bed | ½ cup Greek Yogurt
1 tbsp almond butter
|
Thursday
| Breakfast | 3 veggie sausage
Chopped raw veggies salsa 1 orange 1 slice whole wheat bread |
| Mid-Morning | ½ cup cottage cheese
1 banana 1 tbsp peanut butter |
| Lunch | 6 oz tofu
½ cup whole wheat pasta ½ cup tomato sauce Chopped veggies as desired |
| Mid-Afternoon | 1 scoop protein powder
1 apple 10 almonds |
| Dinner | 2 oz cooked tempeh
1 small sweet potato 2 cups steamed broccoli 1 tbsp olive oil |
| Before Bed | 1 cup melons
20 pistachios
|
Friday
| Breakfast | ½ cup soy grounds
salsa Chopped veggies 1 tbsp olive oil ½ grapefruit 1/3 cup oatmeal
|
| Mid-Morning | 1 cup low-fat yogurt
1 cup raspberries 2 tbsp flaxseeds |
| Lunch | 1 soy burger
Lettuce, onions, peppers, mushrooms 1 whole wheat bun 10 almonds |
| Mid-Afternoon | ½ cup chickpeas
½ cup brown rice Salsa 2 small slices avocado |
| Dinner | 6 oz tofu
1 small sweet potato 2 cups mixed greens 1 tbsp Italian salad dressing |
| Before Bed | ½ cup cottage cheese
2 tbsp flaxseeds
|
Saturday
| Breakfast | ½ cup soy grounds
1 orange Salsa Chopped vegetables 1 slice whole wheat bread
|
| Mid-Morning | ½ cup Greek yogurt
1 peach 10 pecans |
| Lunch | 3 oz tofu
2 cups mixed greens 1 tbsp Italian salad dressing 1 apple
|
| Mid-Afternoon | 1 cup low-fat yogurt
1 cup strawberries |
| Dinner | 2 oz cooked tempeh
½ cup barley 2 cups steamed broccoli 10 almonds |
| Before Bed | 1 cup berries
10 almonds |
Sunday
| Breakfast | 1/3 cup oatmeal
2 tbsp natural peanut butter 1 orange 1 kiwi
|
| Mid-Morning | 1 scoop whey protein powder
1 banana 8 cashews |
| Lunch | ½ cup chickpeas
½ cup brown rice 1 cup diced veggies 2 tbsp salsa
|
| Mid-Afternoon | ½ cup cottage cheese
½ cup canned fruit in light syrup |
| Dinner | Cheat meal (eat a meal you’re craving but keep serving size in moderation) |
| Before Bed | ½ cup Greek Yogurt
2 tbsp flaxseeds |
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