14-day meal plan for vegetarian
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 shopping list
- Lentils
- Chickpeas
- Quinoa
- Tofu
- Spinach
- Bell peppers
- Tomatoes
- Brown rice
- Sweet potatoes
- Broccoli
- Avocado
- Cauliflower
- Greek yogurt (vegetarian)
- Whole-grain bread
- Nuts (almonds, walnuts)
- Olive oil
- Hummus
- Eggs
- Fruits (apples, berries, oranges)
- Green leafy vegetables (kale, lettuce)
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
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.
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.
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.
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.
Download the grocery list FREE
- Add & remove items
- Sort items by store aisles
- Share the list with your partner
Extra tips ✨
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
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 suggestions
14-Day Meal Plan for Vegetarians
Day 1
- Breakfast: Avocado toast with cherry tomatoes and a side of mixed berries (calories: 300, protein: 8g, carbs: 25g, fat: 20g)
- Lunch: Lentil soup with a side salad of mixed greens and balsamic vinaigrette dressing (calories: 350, protein: 18g, carbs: 45g, fat: 10g)
- Snack: Hummus with carrot and cucumber sticks (calories: 200, protein: 6g, carbs: 15g, fat: 12g)
- Dinner: Vegetable stir-fry with tofu served over brown rice (calories: 400, protein: 20g, carbs: 45g, fat: 15g)
Day 2
- Breakfast: Oatmeal topped with sliced bananas, almonds, and a drizzle of maple syrup (calories: 320, protein: 10g, carbs: 45g, fat: 12g)
- Lunch: Quinoa salad with roasted vegetables and a lemon-tahini dressing (calories: 380, protein: 12g, carbs: 40g, fat: 18g)
- Snack: Greek yogurt with honey and a handful of granola (calories: 250, protein: 15g, carbs: 30g, fat: 8g)
- Dinner: Eggplant parmesan with whole wheat spaghetti and marinara sauce (calories: 420, protein: 20g, carbs: 50g, fat: 15g)
Download the FREE grocery list for this meal plan
Get grocery list
Want to learn more?
⚠️ 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.
Article Reviewed
Our editorial team checked this article to make sure it was accurate at the time of updating it on April 12, 2024.
