Awesome (7 Day) Vegetarian Meal Plan – Simple to Follow

This Vegetarian Meal Plan will improve your health, firm your body, and ensure that you’re meeting all your nutrient goals.

When you are a vegetarian you must make sure you have a proper plan in place to ensure your good health.

“How can I achieve this?”

Well, many vegetarians tend to fall short in a number of key nutrients due to their restricted food selection.

If you follow 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.

Vegetarian Meal Plan

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

Vegetarian Weekend Meal Plan

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

Conclusion

If you follow this Vegetarian meal plan, you will have a healthy well-balanced veggie diet.

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