14-day meal plan for vegetarian

Written byListonic team

Updated on Nov 22, 2024

For those embracing a plant-based lifestyle, our 14-day meal plan for vegetarians offers a diverse array of nutrient-rich and satisfying dishes. Discover the benefits of incorporating more plant-based proteins and fiber into your diet, creating a well-rounded eating plan that aligns with your vegetarian preferences.

Meal plan grocery list

Dry goods

Lentils

Chickpeas

Quinoa

Brown rice

Plant based

Tofu

Spinach

Kale

Hummus

Almonds

Walnuts

Fresh grocery

Bell peppers

Tomatoes

Sweet potatoes

Broccoli

Avocado

Cauliflower

Apples

Berries

Oranges

Lettuce

Dairy & eggs

Vegetarian Greek yogurt

Eggs

Bakery

Whole-grain bread

Spices & sauces

Olive oil

Meal plan overview

Explore the world of plant-based eating with our 14-day meal plan for vegetarians. Packed with a variety of delicious and nutritious vegetarian recipes, this plan caters to individuals embracing a meat-free lifestyle. Enjoy flavorful and balanced meals that showcase the diverse flavors and benefits of a vegetarian diet.

14-day meal plan for vegetarian exemplary product

Foods to eat

Fruits and Vegetables: Embrace a colorful variety of fruits and vegetables for essential nutrients.
Leafy Greens: Include spinach, kale, and Swiss chard in salads and smoothies.
Whole Grains: Opt for brown rice, quinoa, whole wheat bread, and oats.
Legumes: Enjoy beans, lentils, and chickpeas as excellent plant-based protein sources.
Nuts and Seeds: Snack on almonds, walnuts, chia seeds, and flaxseeds for healthy fats.
Dairy Alternatives: Choose plant-based milk, yogurt, and cheese made from soy, almond, or oat.
Plant-Based Proteins: Include tofu, tempeh, and seitan in your meals for protein variety.
Eggs: If you consume eggs, incorporate them for a protein boost.
Healthy Fats: Use olive oil, avocado, and coconut oil for cooking and dressing.
Herbs and Spices: Enhance flavor with herbs like basil, cilantro, and spices like cumin and turmeric.

✅Tip

Incorporate iron-rich plant foods like lentils and spinach, and pair them with vitamin C-rich foods to enhance iron absorption.

Foods not to eat

Processed Vegetarian Products: Minimize reliance on heavily processed vegetarian alternatives.
Excessive Dairy: Limit high-fat dairy products like butter and full-fat cheese.
Sweetened Beverages: Reduce consumption of sugary drinks and fruit juices.
Refined Carbohydrates: Limit intake of white bread, white pasta, and sugary cereals.
Unhealthy Snacks: Avoid overly processed snacks high in salt, sugar, and unhealthy fats.
Excessive Fried Foods: Minimize deep-fried items, opting for healthier cooking methods.
Artificial Sweeteners: Cut back on foods and beverages containing artificial sweeteners.
Overly Salty Foods: Be cautious of high-sodium vegetarian processed foods.

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Main benefits

The 14-day meal plan for vegetarians provides a diverse range of plant-based foods, ensuring adequate intake of essential nutrients while avoiding meat. This diet supports overall health, including better heart health and a reduced risk of chronic diseases.

Recommended nutrient breakdown

Protein: 10%

Fat: 37%

Carbs: 51%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Lentils, chickpeas, and quinoa are staples that can be bought in bulk. Tofu, spinach, and bell peppers offer variety and are often cheaper when purchased in larger quantities. Brown rice and sweet potatoes can be more cost-effective when bought in bulk. Greek yogurt and whole-grain bread are also more affordable in larger sizes.

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Extra tips

Healthy vegetarian snacks:

Greek yogurt with mixed berries
Vegetable sticks with hummus
Cheese and whole grain crackers
Roasted chickpeas
Fruit smoothie with almond milk
Nut butter on apple slices
Trail mix with dried fruits and nuts

For vegetarians, sipping on almond milk or soy milk provides essential nutrients like calcium and vitamin D, while fresh fruit juices offer a rich source of vitamins. Herbal teas are great for relaxation, and water is essential for hydration. Green tea can be a refreshing antioxidant-rich choice.

A vegetarian diet can be rich in nutrients if you plan your meals carefully. Focus on incorporating a variety of protein sources like legumes, tofu, and tempeh, which are also high in fiber. Include whole grains and plenty of fruits and vegetables to ensure a balanced intake of vitamins and minerals. Healthy fats are crucial too, so include sources like avocados, nuts, and seeds. This diet requires careful planning to cover all nutritional bases, particularly vitamin B12, which is naturally found in animal products.

Meal plan suggestion

Day 1

Breakfast:Avocado toast with cherry tomatoes and a side of mixed berries
Lunch:Lentil soup with a side salad of mixed greens and balsamic vinaigrette dressing
Snack:Hummus with carrot and cucumber sticks
Dinner:Vegetable stir-fry with tofu served over brown rice
Calories🔥: 1800
Fat💧: 76g
Carbs🌾: 180g
Protein🥩: 72g

Day 2

Breakfast:Oatmeal topped with sliced bananas, almonds, and a drizzle of maple syrup
Lunch:Quinoa salad with roasted vegetables and a lemon-tahini dressing
Snack:Greek yogurt with honey and a handful of granola
Dinner:Eggplant parmesan with whole wheat spaghetti and marinara sauce
Calories🔥: 1920
Fat💧: 74g
Carbs🌾: 198g
Protein🥩: 76g

Day 3

Breakfast:Smoothie with spinach, banana, almond milk, and chia seeds
Lunch:Chickpea salad with mixed greens, cherry tomatoes, cucumber, and lemon dressing
Snack:Apple slices with almond butter
Dinner:Black bean tacos with avocado, salsa, and whole wheat tortillas
Calories🔥: 1850
Fat💧: 75g
Carbs🌾: 190g
Protein🥩: 70g

Day 4

Breakfast:Whole grain toast with peanut butter and sliced banana
Lunch:Spinach and feta stuffed bell peppers
Snack:Mixed nuts and dried fruit
Dinner:Cauliflower curry with chickpeas and basmati rice
Calories🔥: 2000
Fat💧: 95g
Carbs🌾: 205g
Protein🥩: 85g

Day 5

Breakfast:Greek yogurt with fresh berries and a sprinkle of chia seeds
Lunch:Grilled vegetable and hummus wrap on whole wheat tortilla
Snack:Celery sticks with cream cheese
Dinner:Lentil and vegetable stew with a side of quinoa
Calories🔥: 1850
Fat💧: 74g
Carbs🌾: 190g
Protein🥩: 80g

Day 6

Breakfast:Overnight oats with almond milk, chia seeds, and mixed berries
Lunch:Mixed green salad with walnuts, apples, and balsamic vinaigrette
Snack:Cottage cheese with pineapple chunks
Dinner:Stuffed portobello mushrooms with quinoa and vegetables
Calories🔥: 1900
Fat💧: 70g
Carbs🌾: 200g
Protein🥩: 78g

Day 7

Breakfast:Smoothie bowl with acai, granola, and fresh fruit
Lunch:Zucchini noodles with pesto and cherry tomatoes
Snack:Bell pepper slices with guacamole
Dinner:Baked falafel with a side of tabbouleh salad
Calories🔥: 1850
Fat💧: 70g
Carbs🌾: 190g
Protein🥩: 75g

Day 8

Breakfast:Whole grain pancakes with maple syrup and a side of berries
Lunch:Quinoa bowl with black beans, corn, avocado, and lime dressing
Snack:Edamame sprinkled with sea salt
Dinner:Eggplant stir-fry with tofu and brown rice
Calories🔥: 1900
Fat💧: 75g
Carbs🌾: 200g
Protein🥩: 80g

Day 9

Breakfast:Avocado toast with poached eggs and a side of fruit salad
Lunch:Chickpea and vegetable curry with basmati rice
Snack:Roasted chickpeas
Dinner:Stuffed bell peppers with quinoa and black beans
Calories🔥: 2000
Fat💧: 80g
Carbs🌾: 210g
Protein🥩: 90g

Day 10

Breakfast:Smoothie with spinach, banana, almond milk, and flax seeds
Lunch:Lentil soup with a side salad of mixed greens
Snack:Hummus with sliced bell peppers
Dinner:Vegetable stir-fry with tempeh and quinoa
Calories🔥: 1850
Fat💧: 70g
Carbs🌾: 190g
Protein🥩: 75g

Day 11

Breakfast:Chia seed pudding with almond milk and mixed berries
Lunch:Greek salad with feta cheese and olives
Snack:Apple slices with peanut butter
Dinner:Stuffed zucchini boats with lentils and brown rice
Calories🔥: 1900
Fat💧: 75g
Carbs🌾: 200g
Protein🥩: 80g

Day 12

Breakfast:Whole grain cereal with almond milk and banana slices
Lunch:Roasted vegetable wrap with hummus
Snack:Cottage cheese with sliced peaches
Dinner:Eggplant parmesan with a side of spaghetti
Calories🔥: 2000
Fat💧: 75g
Carbs🌾: 210g
Protein🥩: 85g

Day 13

Breakfast:Smoothie bowl with spinach, banana, and almond milk
Lunch:Chickpea salad with mixed greens and lemon dressing
Snack:Greek yogurt with honey and almonds
Dinner:Black bean and vegetable enchiladas
Calories🔥: 1850
Fat💧: 70g
Carbs🌾: 190g
Protein🥩: 75g

Day 14

Breakfast:Avocado toast with scrambled tofu and a side of fruit
Lunch:Quinoa and black bean salad with cilantro-lime dressing
Snack:Mixed nuts and dried fruit
Dinner:Vegetable stir-fry with tofu and brown rice
Calories🔥: 1900
Fat💧: 75g
Carbs🌾: 200g
Protein🥩: 80g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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