Meal Plan For Vegetarian

Written byListonic team

Updated on Nov 22, 2024

Embracing the vegetarian lifestyle? Our 7-day vegetarian meal plan is packed with delicious, plant-based options. We'll also help you turn these meals into a convenient shopping list, making vegetarian eating both easy and enjoyable.

Meal plan grocery list

Dry goods

Quinoa

Oats

Brown rice

Lentils

Spaghetti

Granola

Snacks & sweets

Granola

Peanut butter

Hummus

Sweet potato fries

Honey

Maple syrup

Dairy & eggs

Greek yogurt

Feta cheese

Cheese

Parmesan

Mozzarella

Eggs

Beverages

Almond milk

Spices & sauces

Marinara sauce

Tzatziki sauce

Fresh grocery

Berries

Apple

Pear

Banana

Orange

Spinach

Avocado

Tomatoes

Mushrooms

Eggplant

Mixed vegetables

Basil

Bakery

French toast bread

Whole grain toast

Cornbread

Plant based

Tofu

Falafel

Veggie burger

Ready meals

Vegetarian chili

Tomato soup

Meal plan overview

Our 7-day vegetarian meal plan is a celebration of plant-based eating. It's packed with delicious, nutritious vegetarian options that are sure to delight.

Whether you're a seasoned vegetarian or just starting out, this plan offers a variety of meals to keep your diet diverse and exciting.

Meal Plan For Vegetarian exemplary product

Foods to eat

Plant-Based Proteins: Lentils, chickpeas, black beans, tofu, tempeh, and edamame.
Whole Grains: Quinoa, brown rice, oats, barley, and whole wheat products.
Fruits: Berries, apples, bananas, citrus fruits, and a variety of fresh fruits.
Vegetables: Leafy greens, broccoli, cauliflower, bell peppers, and colorful vegetables.
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds.
Dairy or Dairy Alternatives: Greek yogurt, almond milk, soy milk, and other plant-based alternatives.
Healthy Fats: Avocados, olive oil, and nuts for essential fatty acids.
Eggs: For those who include eggs in their vegetarian diet.
Herbs and Spices: Use a variety of herbs and spices for flavor without added calories.

✅Tip

Experiment with international vegetarian cuisines, like Indian or Ethiopian, for diverse flavors and nutrient-rich dishes.

Foods not to eat

Meat and Poultry: Exclude red meat, poultry, and fish from the diet.
Processed Meat Alternatives: Be cautious with highly processed meat substitutes high in sodium and additives.
Highly Processed Foods: Minimize intake of processed snacks, desserts, and convenience foods.
Refined Grains: Choose whole grains over refined options for better nutritional value.
Excessive Dairy: Limit full-fat dairy products and choose low-fat alternatives.
High-Sugar Snacks: Be mindful of sugary snacks and desserts for overall health.
Excessive Fried Foods: Choose healthier cooking methods over deep-frying.
Unhealthy Cooking Oils: Opt for healthier cooking oils like olive oil and avoid excessive use.
Processed Sauces and Dressings: Check labels for added sugars and unhealthy fats.

Join 20M+ smart shoppers worldwide

Main benefits

The Meal Plan For Vegetarian offers a plant-based approach to nutrition, providing numerous health benefits. Rich in fruits, vegetables, whole grains, legumes, and plant-based proteins, this meal plan is high in fiber and essential nutrients. The emphasis on plant foods contributes to a lower risk of chronic diseases, such as heart disease and certain cancers. Additionally, a vegetarian diet may support weight management and improve blood sugar control. The inclusion of a variety of plant-based proteins ensures an adequate intake of amino acids. With a focus on sustainability and ethical food choices, this meal plan encourages a well-balanced and environmentally conscious approach to eating.

Recommended nutrient breakdown

Protein: 19%

Fat: 25%

Carbs: 49%

Fiber: 5%

Other: 2%

How to budget on this meal plan

To budget a vegetarian meal plan, focus on whole grains, legumes, and seasonal produce. Buy staples like oats, brown rice, and quinoa in bulk. Utilize tofu, lentils, and eggs as affordable protein sources. Make homemade granola, hummus, and marinara sauce to save costs. Opt for seasonal fruits and vegetables like apples, spinach, and tomatoes. Limit pricier items like avocados, mozzarella, and almond milk. Incorporate versatile ingredients like Greek yogurt and whole grain bread across multiple meals. Choose generic brands where possible and consider making your own veggie burgers and falafel for added savings.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Vegetarian-friendly snack options:

Yogurt with honey and granola
Cheese sticks and pear slices
Roasted chickpeas
Veggie wrap with hummus
Smoothie with spinach, banana, and almond milk
Peanut butter and jelly on whole wheat bread
Trail mix with nuts and dried fruits

Vegetarians should focus on water for hydration. Soy or almond milk are good dairy alternatives, rich in calcium and vitamins. Fresh fruit and vegetable juices provide essential nutrients. Herbal teas are great for relaxation and offer health benefits. Coffee, in moderation, can be included for those who enjoy it.

Vegetarians can achieve a balanced diet by focusing on diverse protein sources including dairy, eggs, legumes, and tofu to meet their protein needs. Ensure a variety of fruits and vegetables for a full spectrum of vitamins and minerals, and include whole grains to provide energy and fiber. Healthy fats should be obtained from sources like nuts, seeds, and avocado, which are vital for overall health.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with granola and berries
Lunch:Quinoa salad with mixed vegetables
Dinner:Vegetable stir-fry with tofu
Snack:Apple with peanut butter
Calories🔥: 1800
Fat💧: 70g
Carbs🌾: 180g
Protein🥩: 65g

Day 2

Breakfast:Oatmeal with almonds and banana
Lunch:Grilled cheese sandwich with tomato soup
Dinner:Spaghetti with marinara sauce and a side salad
Snack:Orange
Calories🔥: 1850
Fat💧: 72g
Carbs🌾: 190g
Protein🥩: 60g

Day 3

Breakfast:Smoothie with spinach, banana, and almond milk
Lunch:Veggie wrap with hummus
Dinner:Lentil curry with brown rice
Snack:Greek yogurt with honey
Calories🔥: 1750
Fat💧: 65g
Carbs🌾: 185g
Protein🥩: 68g

Day 4

Breakfast:Whole grain toast with avocado
Lunch:Caprese salad with mozzarella, tomatoes, and basil
Dinner:Veggie burger with sweet potato fries
Snack:Pear
Calories🔥: 1800
Fat💧: 68g
Carbs🌾: 175g
Protein🥩: 63g

Day 5

Breakfast:Scrambled eggs with spinach and feta cheese
Lunch:Greek salad with feta cheese and olives
Dinner:Mushroom risotto
Snack:Banana
Calories🔥: 1850
Fat💧: 70g
Carbs🌾: 180g
Protein🥩: 70g

Day 6

Breakfast:Pancakes with fresh berries
Lunch:Tomato and mozzarella panini
Dinner:Eggplant Parmesan
Snack:Apple
Calories🔥: 1900
Fat💧: 75g
Carbs🌾: 190g
Protein🥩: 65g

Day 7

Breakfast:French toast with maple syrup
Lunch:Falafel with tzatziki sauce and a side salad
Dinner:Vegetarian chili with cornbread
Snack:Carrot sticks with hummus
Calories🔥: 1800
Fat💧: 70g
Carbs🌾: 185g
Protein🥩: 67g

Download the FREE grocery list for this meal plan

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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!