Vegetarian Meal Plan
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 soyDiced veggies
Salsa 1 tbsp olive oil 1 orange 1 slice whole grain bread |
| Mid-Morning | ½ cup Greek Yogurt1 cup blueberries
2 tbsp flaxseeds |
| Lunch | 6 oz firm tofuSliced veggies
1 tbsp olive oil salad dressing ½ cup brown rice |
| Mid-Afternoon | 1 scoop whey protein powder1 cup berries
10 almonds |
| Dinner | 2 oz cooked tempeh5 spears asparagus
1 small baked potato 1 tbsp olive oil 1 tbsp lemon juice |
| Before Bed | ½ cup low-fat cottage cheese2 tbsp slivered almonds
|
Tuesday
| Breakfast | ½ cup soy groundsSalsa
1 tbsp natural peanut butter 1 slice whole wheat toast 1 banana |
| Mid-Morning | 6 oz firm tofu5 whole wheat crackers
Celery and carrot sticks 1 oz cheddar cheese |
| Lunch | 1 veggie burger patty1 whole grain bun
Lettuce, cucumber, tomato 10 almonds |
| Mid-Afternoon | 1 scoop protein powder1 cup melons
20 pistachios |
| Dinner | ½ cup chickpeas½ cup brown rice
2 cups steamed broccoli 10 almonds |
| Before Bed | ½ cup cottage cheese2 tbsp flaxseeds
|
Wednesday
| Breakfast | ½ cup cottage cheese1 cup blackberries
1 cup strawberries 2 tbsp slivered almonds |
| Mid-Morning | 1 scoop whey protein powder1 peach
10 almonds |
| Lunch | ½ cup cooked lentils½ cup quinoa
1 tbsp olive oil Salsa Diced peppers, carrots, and onions |
| Mid-Afternoon | 1 veggie burger patty1 whole wheat bun
Carrot and celery sticks |
| Dinner | 6 oz tofu½ cup barley
Steamed cauliflower 1 oz cheddar cheese |
| Before Bed | ½ cup Greek Yogurt1 tbsp almond butter
|
Thursday
| Breakfast | 3 veggie sausageChopped raw veggies
salsa 1 orange 1 slice whole wheat bread |
| Mid-Morning | ½ cup cottage cheese1 banana
1 tbsp peanut butter |
| Lunch | 6 oz tofu½ cup whole wheat pasta
½ cup tomato sauce Chopped veggies as desired |
| Mid-Afternoon | 1 scoop protein powder1 apple
10 almonds |
| Dinner | 2 oz cooked tempeh1 small sweet potato
2 cups steamed broccoli 1 tbsp olive oil |
| Before Bed | 1 cup melons20 pistachios
|
Friday
| Breakfast | ½ cup soy groundssalsa
Chopped veggies 1 tbsp olive oil ½ grapefruit 1/3 cup oatmeal
|
| Mid-Morning | 1 cup low-fat yogurt1 cup raspberries
2 tbsp flaxseeds |
| Lunch | 1 soy burgerLettuce, onions, peppers, mushrooms
1 whole wheat bun 10 almonds |
| Mid-Afternoon | ½ cup chickpeas½ cup brown rice
Salsa 2 small slices avocado |
| Dinner | 6 oz tofu1 small sweet potato
2 cups mixed greens 1 tbsp Italian salad dressing |
| Before Bed | ½ cup cottage cheese2 tbsp flaxseeds
|
Saturday
| Breakfast | ½ cup soy grounds1 orange
Salsa Chopped vegetables 1 slice whole wheat bread
|
| Mid-Morning | ½ cup Greek yogurt1 peach
10 pecans |
| Lunch | 3 oz tofu2 cups mixed greens
1 tbsp Italian salad dressing 1 apple
|
| Mid-Afternoon | 1 cup low-fat yogurt1 cup strawberries |
| Dinner | 2 oz cooked tempeh½ cup barley
2 cups steamed broccoli 10 almonds |
| Before Bed | 1 cup berries10 almonds |
Sunday
| Breakfast | 1/3 cup oatmeal2 tbsp natural peanut butter
1 orange 1 kiwi
|
| Mid-Morning | 1 scoop whey protein powder1 banana
8 cashews |
| Lunch | ½ cup chickpeas½ cup brown rice
1 cup diced veggies 2 tbsp salsa
|
| Mid-Afternoon | ½ cup cottage cheese½ 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 Yogurt2 tbsp flaxseeds |
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