Starting a vegetarian diet can be a big step towards a healthier and more sustainable lifestyle.
Choosing nutrient-rich plant-based foods allows you to improve your heart health, lower your cholesterol levels, and have more stable energy throughout the day.
This article will help you with a 7-day vegetarian meal plan that is easy to follow and suitable for beginners.
Let's get started!
Vegetarian diets are an alternative you should try if you're looking for a meal plan focusing on heart health and weight management.
This is because the nutrients of concern in the diet of vegetarians include vitamin B(12), vitamin D, n-3 fatty acids, calcium, iron, and zinc.
Here are some of the benefits you will get if you follow the vegetarian diet:
Also Read: 7-Day Low-Carb Diet Meal Plan
Focusing on nutrient-dense plant-based foods allows you to fulfill your daily nutritional needs while reducing your intake of unhealthy fats and processed foods.
However, to fully reap these benefits, it is important to follow a well-structured meal plan that ensures adequate intake of protein, healthy fats, and essential vitamins.
This 7-day vegetarian meal plan is designed to help beginners transition to a plant-based diet while maintaining balanced nutrition to support overall health.
Breakfast: 1/2 cup rolled oats, 1 cup almond milk, 1 tbsp almond butter, 1/2 sliced banana, 1 tbsp chia seeds
Macros: 350 kcal, 12g protein, 45g carbs, 14g fat
Snack 1: 3/4 cup Greek yogurt, 1/2 cup mixed berries, 1 tbsp flax seeds
Macros: 220 kcal, 18g protein, 25g carbs, 5g fat
Lunch: Salad (1/2 cup cooked quinoa, 1/2 cup chickpeas, 1/2 cup chopped cucumbers, 1/2 cup cherry tomatoes, 1 tbsp olive oil, 1 tbsp lemon juice)
Macros: 400 kcal, 15g protein, 50g carbs, 14g fat
Snack 2: 1/4 cup hummus, 1 cup carrot sticks
Macros: 180 kcal, 7g protein, 22g carbs, 8g fat
Dinner: Soup (1 cup cooked lentils, 1/2 cup diced tomatoes, 1/2 cup spinach, 1 clove minced garlic) with 1 slice whole wheat bread
Macros: 450 kcal, 20g protein, 55g carbs, 8g fat
Breakfast: 1/2 cup scrambled tofu, 1/2 tbsp olive oil, 1/4 tsp turmeric, 1 slice whole wheat toast
Macros: 280 kcal, 15g protein, 30g carbs, 10g fat
Snack 1: 10 almonds, 20g dark chocolate
Macros: 250 kcal, 6g protein, 15g carbs, 18g fat
Lunch: Black Bean Wrap (1/2 cup black beans, 1/2 mashed avocado, 1 whole wheat tortilla, 1/2 cup spinach)
Macros: 420 kcal, 18g protein, 50g carbs, 14g fat
Snack 2: 1/2 cup cottage cheese, 1 tbsp honey
Macros: 220 kcal, 18g protein, 25g carbs, 4g fat
Dinner: 1 halved bell pepper, 1/2 cup cooked brown rice, 1/4 cup black beans, 1/4 cup diced tomatoes
Macros: 400 kcal, 16g protein, 52g carbs, 8g fat
Breakfast: 3 tbsp chia seeds, 1 cup almond milk, 1 tbsp honey, 5 almonds
Macros: 280 kcal, 10g protein, 30g carbs, 12g fat
Snack 1: 1 medium apple, 1 tbsp peanut butter
Macros: 220 kcal, 5g protein, 35g carbs, 8g fat
Lunch: 100g grilled tempeh, 1/2 cup quinoa, 1/2 cup steamed broccoli
Macros: 450 kcal, 30g protein, 50g carbs, 10g fat
Snack 2: 1/2 cup roasted chickpeas
Macros: 200 kcal, 10g protein, 35g carbs, 4g fat
Dinner: 1/2 cup stir-fried tofu, 1/2 cup bell peppers, 1/2 cup mushrooms, 1 tbsp soy sauce
Macros: 350 kcal, 20g protein, 40g carbs, 10g fat
Breakfast: Smoothie (1 banana, 1/2 cup almond milk, 1 tbsp flax seeds, 1/2 cup mixed berries)
Macros: 280 kcal, 7g protein, 45g carbs, 8g fat
Snack 1: 1/4 cup pumpkin seeds, 1/4 cup raisins
Macros: 250 kcal, 10g protein, 40g carbs, 10g fat
Lunch: Salad (1/2 cup cooked lentils, 1/2 cup spinach, 1/2 cup diced tomatoes)
Macros: 400 kcal, 20g protein, 50g carbs, 8g fat
Snack 2: 3/4 cup Greek yogurt, 1 tbsp walnuts
Macros: 230 kcal, 18g protein, 20g carbs, 6g fat
Dinner: 1 medium baked sweet potato, 1/2 cup black beans
Macros: 350 kcal, 12g protein, 55g carbs, 5g fat
Breakfast: 1 slice whole wheat toast, 1 tbsp almond butter
Macros: 250 kcal, 8g protein, 30g carbs, 12g fat
Snack 1: 1 scoop plant-based protein powder, 1 cup almond milk
Macros: 200 kcal, 20g protein, 10g carbs, 4g fat
Lunch: 1/2 cup chickpeas, 1/2 cup mushrooms, 1/2 cup brown rice
Macros: 450 kcal, 18g protein, 55g carbs, 10g fat
Snack 2: 10 roasted almonds
Macros: 150 kcal, 5g protein, 10g carbs, 8g fat
Dinner: 1 grilled eggplant, 1/4 cup hummus
Macros: 350 kcal, 12g protein, 40g carbs, 10g fat
Breakfast: 1 slice whole wheat toast, 1 tbsp peanut butter, 1/2 sliced banana, 1 tsp chia seeds
Macros: 320 kcal, 10g protein, 40g carbs, 12g fat
Snack 1: 1/2 cup roasted edamame, 1 tsp olive oil, pinch of salt
Macros: 200 kcal, 18g protein, 20g carbs, 5g fat
Lunch: 1/2 cup cooked quinoa, 1/2 cup black beans, 1/2 cup roasted bell peppers, 1 tbsp olive oil, 1 tbsp lemon juice
Macros: 450 kcal, 18g protein, 55g carbs, 14g fat
Snack 2: 3/4 cup Greek yogurt, 1 tbsp chopped almonds, 1 tsp honey
Macros: 230 kcal, 17g protein, 20g carbs, 5g fat
Dinner: Stew (1/2 cup cooked chickpeas, 1/2 cup fresh spinach, 1/2 cup diced tomatoes, 1 clove minced garlic, 1 tbsp olive oil)
Macros: 400 kcal, 20g protein, 50g carbs, 10g fat
Breakfast: 3 tbsp chia seeds, 1 cup almond milk, 1/2 cup mixed berries, 1 tsp honey
Macros: 280 kcal, 10g protein, 35g carbs, 9g fat
Snack 1: 1 medium apple, 1 tbsp almond butter
Macros: 230 kcal, 5g protein, 35g carbs, 10g fat
Lunch: Lentil Wrap (1/2 cup cooked lentils, 1/2 mashed avocado, 1 whole wheat tortilla, 1/2 cup mixed greens)
Macros: 420 kcal, 18g protein, 50g carbs, 14g fat
Snack 2: 1/2 cup cottage cheese, 1 tbsp walnuts
Macros: 220 kcal, 16g protein, 15g carbs, 8g fat
Dinner: 1 large grilled Portobello mushroom, 1/2 cup cooked brown rice, 1/2 cup steamed broccoli, 1 tbsp olive oil
Macros: 380 kcal, 15g protein, 50g carbs, 12g fat
Also read: What is the Dukan Diet? Here is What You Need to Know!
Ready to try a vegetarian diet? Have a healthy life!
Don't forget to adjust to your needs and consult a nutritionist if necessary.
Want to find out more interesting info about diet and fitness? Check out our articles on the Level Up Your Meals website and LUM’s blog.