7-day lifestyle
7-Day Vegetarian Meal Plan - Nutritious & Delicious
Discover the joy of plant-based eating with this well-balanced 7-day vegetarian meal plan. Packed with protein-rich legumes, whole grains, eggs, and dairy, this plan ensures you get all essential nutrients without meat. Perfect for vegetarians, flexitarians, or anyone wanting to reduce meat consumption.
Daily Averages
1389
Calories
51g
Protein
127g
Carbs
75g
Fat
Target: 1400 kcal
, 50g protein
📅 7-day Schedule
Day 1: Monday
1467 kcal
47g protein
🌅 Breakfast
Easy Vegetarian Fluffy Buttermilk Pancakes - Under 400 Calories
350 kcal • 8g protein
☀️ Lunch
Easy Vegetarian Caesar Salad - Under 300 Calories
289 kcal • 4g protein
🌙 Dinner
Easy Vegetarian Cauliflower crust pizza - Under 500 Calories
463 kcal • 26g protein
🍎 Snack
Vegan Hummus - Under 400 Calories
365 kcal • 9g protein
Day 2: Tuesday
1216 kcal
45g protein
🌅 Breakfast
Easy Vegetarian Shakshuka - in Under 30 Minutes
340 kcal • 21g protein
☀️ Lunch
Easy High Protein Palak Paneer Recipe (Spinach Paneer)
350 kcal • 10g protein
🌙 Dinner
Easy Vegetarian Extra Vegetable Fried Rice - Under 500 Calories
450 kcal • 12g protein
🍎 Snack
Easy Vegan Falafel - Under 300 Calories
76 kcal • 2g protein
Day 3: Wednesday
949 kcal
35g protein
🌅 Breakfast
Easy Vegetarian French Toast - Ready in 20 Minutes
401 kcal • 9g protein
☀️ Lunch
Easy Vegan Best Lentil Soup - Under 400 Calories
300 kcal • 15g protein
🌙 Dinner
Easy Vegetarian Honey Sriracha Tofu - Under 300 Calories
161 kcal • 8g protein
🍎 Snack
Easy Vegan Easy Baba Ganoush Recipe - Under 300 Calories
87 kcal • 3g protein
Day 4: Thursday
1783 kcal
68g protein
🌅 Breakfast
Easy Vegetarian American pancakes - Under 400 Calories
356 kcal • 13g protein
☀️ Lunch
Easy Vegetarian Grilled Cheese Sandwich - Under 500 Calories
499 kcal • 20g protein
🌙 Dinner
Easy High Protein Miso roasted tofu with sweet potato
628 kcal • 25g protein
🍎 Snack
Easy Vegan Overnight Oats - Quick & Easy
300 kcal • 10g protein
Day 5: Friday
1658 kcal
69g protein
🌅 Breakfast
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
☀️ Lunch
Vegetarian Spiced quinoa with almonds & feta
404 kcal • 17g protein
🌙 Dinner
Easy One-Pot Garlic Parmesan Pasta - Under 400 Calories
341 kcal • 13g protein
🍎 Snack
Easy Vegetarian Triple Berry Smoothie - Quick & Easy
233 kcal • 8g protein
Day 6: Saturday
1755 kcal
55g protein
🌅 Breakfast
Vegan Avocado toast - Quick & Easy
501 kcal • 10g protein
☀️ Lunch
High Protein Minestrone Soup - Under 400 Calories
394 kcal • 23g protein
🌙 Dinner
Vegetarian Vegetable Tempura
652 kcal • 16g protein
🍎 Snack
Easy Vegetarian Creamy Mashed Potato - Under 300 Calories
208 kcal • 6g protein
Day 7: Sunday
894 kcal
39g protein
🌅 Breakfast
Easy Vegetarian Potato, spring onion, dill & cheese frittata
244 kcal • 11g protein
☀️ Lunch
Easy Vegetarian Classic Tomato Soup (Lightened Up!)
180 kcal • 4g protein
🌙 Dinner
Easy High Protein Tofu stir-fry - Under 300 Calories
240 kcal • 15g protein
🍎 Snack
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
👤 Who Is This Plan For?
Perfect for vegetarians looking for meal inspiration, meat-eaters wanting to reduce meat consumption, or anyone interested in exploring delicious plant-based meals.
✅ Benefits
- ✓ Rich in fiber and antioxidants
- ✓ Supports heart health and digestion
- ✓ Environmentally sustainable choice
- ✓ Diverse flavors and cuisines
- ✓ Budget-friendly protein sources
💡 Meal Prep Tips
1
Prep tofu and legumes at the start of the week
2
Keep eggs on hand for quick protein boosts
3
Experiment with different spices and cuisines
4
Stock up on nuts and seeds for healthy snacks
5
Consider vitamin B12 supplementation if fully vegetarian
🛒 Shopping List
299 ingredients needed for this 7-day plan
+269 more ingredients...
📖 All Recipes in This Plan (28)
Easy Vegetarian Fluffy Buttermilk Pancakes - Under 400 Calories
350 kcal • 8g protein
Easy Vegetarian Caesar Salad - Under 300 Calories
289 kcal • 4g protein
Easy Vegetarian Cauliflower crust pizza - Under 500 Calories
463 kcal • 26g protein
Vegan Hummus - Under 400 Calories
365 kcal • 9g protein
Easy Vegetarian Shakshuka - in Under 30 Minutes
340 kcal • 21g protein
Easy High Protein Palak Paneer Recipe (Spinach Paneer)
350 kcal • 10g protein
Easy Vegetarian Extra Vegetable Fried Rice - Under 500 Calories
450 kcal • 12g protein
Easy Vegan Falafel - Under 300 Calories
76 kcal • 2g protein
Easy Vegetarian French Toast - Ready in 20 Minutes
401 kcal • 9g protein
Easy Vegan Best Lentil Soup - Under 400 Calories
300 kcal • 15g protein
Easy Vegetarian Honey Sriracha Tofu - Under 300 Calories
161 kcal • 8g protein
Easy Vegan Easy Baba Ganoush Recipe - Under 300 Calories
87 kcal • 3g protein
Easy Vegetarian American pancakes - Under 400 Calories
356 kcal • 13g protein
Easy Vegetarian Grilled Cheese Sandwich - Under 500 Calories
499 kcal • 20g protein
Easy High Protein Miso roasted tofu with sweet potato
628 kcal • 25g protein
Easy Vegan Overnight Oats - Quick & Easy
300 kcal • 10g protein
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
Vegetarian Spiced quinoa with almonds & feta
404 kcal • 17g protein
Easy One-Pot Garlic Parmesan Pasta - Under 400 Calories
341 kcal • 13g protein
Easy Vegetarian Triple Berry Smoothie - Quick & Easy
233 kcal • 8g protein
Vegan Avocado toast - Quick & Easy
501 kcal • 10g protein
High Protein Minestrone Soup - Under 400 Calories
394 kcal • 23g protein
Vegetarian Vegetable Tempura
652 kcal • 16g protein
Easy Vegetarian Creamy Mashed Potato - Under 300 Calories
208 kcal • 6g protein
Easy Vegetarian Potato, spring onion, dill & cheese frittata
244 kcal • 11g protein
Easy Vegetarian Classic Tomato Soup (Lightened Up!)
180 kcal • 4g protein
Easy High Protein Tofu stir-fry - Under 300 Calories
240 kcal • 15g protein
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
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