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Sample 7-day vegetarian meal plan



Here's a sample 7-day vegetarian meal plan to support weight loss. Keep in mind that individual nutritional needs may vary, and it's essential to consult with a healthcare professional or a registered dietitian before making significant changes to your diet.


Day 1:

  • Breakfast: Greek yogurt with berries and a sprinkle of chia seeds.

  • Lunch: Quinoa salad with mixed vegetables (bell peppers, cherry tomatoes, cucumber), feta cheese, and a lemon-tahini dressing.

  • Snack: Sliced apple with almond butter.

  • Dinner: Lentil and vegetable stew with a side of steamed broccoli.


Day 2:

  • Breakfast: Oatmeal topped with sliced banana and a handful of walnuts.

  • Lunch: Chickpea and vegetable stir-fry with tofu, served over brown rice.

  • Snack: Carrot and cucumber sticks with hummus.

  • Dinner: Stuffed bell peppers with black beans, quinoa, tomatoes, and spices.


Day 3:

  • Breakfast: Smoothie with spinach, banana, frozen berries, and almond milk.

  • Lunch: Spinach and feta stuffed whole-grain pita with a side of cherry tomatoes.

  • Snack: Greek yogurt with a handful of granola.

  • Dinner: Zucchini noodles with tomato sauce, lentil meatballs, and a side salad.


Day 4:

  • Breakfast: Avocado toast on whole-grain bread with cherry tomatoes.

  • Lunch: Sweet potato and black bean salad with corn, avocado, and lime dressing.

  • Snack: Mixed nuts (almonds, walnuts, pistachios).

  • Dinner: Eggplant lasagne with layers of marinara sauce, ricotta cheese, and whole-grain noodles.


Day 5:

  • Breakfast: Cottage cheese with sliced peaches and a drizzle of honey.

  • Lunch: Quinoa and black bean bowl with roasted vegetables (zucchini, bell peppers, onions), avocado, and salsa.

  • Snack: Rice cakes with almond butter and banana slices.

  • Dinner: Lentil soup with a side of whole-grain garlic bread.


Day 6:

  • Breakfast: Chia seed pudding made with almond milk, topped with fresh berries.

  • Lunch: Caprese salad with tomatoes, fresh mozzarella, basil, and balsamic glaze.

  • Snack: Edamame with a sprinkle of sea salt.

  • Dinner: Vegetarian curry with chickpeas, spinach, and cauliflower served with brown rice.


Day 7:

  • Breakfast: Whole-grain toast with smashed avocado and cherry tomatoes.

  • Lunch: Quinoa and kale salad with roasted butternut squash, cranberries, and a light vinaigrette.

  • Snack: Sliced cucumber with tzatziki sauce.

  • Dinner: Grilled portobello mushrooms with a quinoa and vegetable stuffing.


Remember to drink plenty of water throughout the day and adjust portion sizes based on your individual energy needs. Additionally, incorporating regular physical activity into your routine can further support weight loss goals.

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