Mexican meal plan for vegetarian

Updated on Nov 22, 2024

The Mexican meal plan for vegetarians highlights the diversity of vegetarian options in Mexican cuisine. It includes a variety of beans, cheese, vegetables, and whole grains. Dishes like vegetable fajitas, bean burritos, and cheese enchiladas provide a balanced and flavorful vegetarian diet.

Meal plan overview

Discover the rich flavors of Mexico with the Mexican meal plan for vegetarians. This plan celebrates the diversity of meat-free Mexican cuisine, offering dishes full of flavor and nutrition.

Loaded with fresh vegetables, cheese, and legumes, it provides a nutritious and satisfying way to enjoy vegetarian Mexican meals.

Mexican meal plan for vegetarian exemplary product

Foods to eat

Vegetables: A variety of vegetables like tomatoes, bell peppers, onions, and leafy greens in dishes.
Legumes: Black beans, pinto beans, and lentils in tacos, burritos, or salads.
Whole Grains: Brown rice and whole grain tortillas for fiber and nutrients.
Dairy or Plant-Based Alternatives: Cheese, yogurt, or plant-based alternatives for protein and calcium.
Nuts and Seeds: Pumpkin seeds (pepitas) and nuts for healthy fats and protein.
Fruits: Mango, pineapple, and avocado for natural sweetness and healthy fats.
Healthy Oils: Olive or avocado oil for cooking and dressings.
Herbs and Spices: Cilantro, cumin, and lime for authentic Mexican flavors.

✅Tip

Experiment with adding roasted vegetables like bell peppers and zucchini to tacos and burritos for extra flavor and nutrients.

Foods not to eat

Meat: All kinds of meat are excluded in a vegetarian diet.
Fried Foods: Deep-fried snacks and dishes high in unhealthy fats.
Refined Carbs: Limit white flour tortillas and white rice.
High-Fat Dairy: Full-fat cheeses and creams in excess.
Processed Vegetarian Foods: Often high in sodium and preservatives.
Sugary Sweets: Traditional Mexican sweets high in sugar.
Alcohol: Offers little nutritional benefit and can be high in calories.
Sugary Beverages: Sweetened drinks and sodas.

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Main benefits

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Avocados, black beans, and corn are key ingredients in Mexican cuisine and can be bought in bulk for savings. Whole grain bread and oats are more economical in larger sizes. Berries can be bought frozen for smoothies and desserts. Homemade salsa verde and guacamole are not only cheaper but also customizable. Utilize a variety of vegetables like carrots, cucumbers, and spinach in different dishes to maintain variety while keeping costs low. Greek yogurt and cheese can often be found on sale; stock up and use them in various dishes.

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Meat-free and full of flavor:

zucchini

tahini

green tea

Extra tips

Explore the vibrant and meat-free flavors of Mexico with these 7 satisfying vegetarian snacks:

Grilled corn on the cob with chili lime butter
Vegetable quesadillas with melted cheese and salsa
Stuffed bell peppers with black beans, rice, and cheese
Mexican-style bean salad with avocado and lime dressing
Spinach and mushroom tacos with guacamole
Cauliflower ceviche with lime and cilantro
Homemade refried bean dip with tortilla chips

On a vegetarian Mexican style diet, beverage choices can add to your daily nutrient intake. Water is, of course, a staple for hydration. Herbal teas provide antioxidants without any animal products. Aguas frescas, made with a variety of fruits, are a refreshing option. If you consume dairy, a glass of horchata can be a delightful treat. Coffee is fine, but try to limit the sugar and cream.

Vegetarians can enjoy a diverse Mexican diet rich in proteins and healthy fats. Dishes centered around beans, lentils, and eggs offer high-quality protein, while avocados and seeds like pumpkin or sesame provide essential fatty acids. Use a variety of colorful vegetables and whole grains to ensure a broad spectrum of nutrients and flavors in every meal.

Meal plan suggestion

Day 1

Breakfast: Avocado Toast on Whole Grain Bread (calories: 250, protein: 6g, carbs: 30g, fat: 14g)
Lunch: Black Bean Salad with Corn, Cherry Tomatoes, Avocado, and Lime Dressing (calories: 350, protein: 12g, carbs: 45g, fat: 15g)
Snack: Fresh Fruit Salad with Lime Juice (calories: 120, protein: 2g, carbs: 30g, fat: 0.5g)
Dinner: Vegetarian Tacos with Grilled Vegetables and Refried Beans, Corn Tortillas (calories: 400, protein: 15g, carbs: 60g, fat: 10g)

Day 2

Breakfast: Oatmeal with Almond Milk, Topped with Almonds and Berries (calories: 300, protein: 10g, carbs: 45g, fat: 8g)
Lunch: Quinoa and Black Bean Stuffed Bell Peppers (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
Snack: Yogurt with a Drizzle of Honey (calories: 150, protein: 6g, carbs: 25g, fat: 4g)
Dinner: Vegetarian Enchiladas with a Light Tomato Sauce, Side Salad (calories: 450, protein: 18g, carbs: 55g, fat: 15g)

Day 3

Breakfast: Smoothie with Spinach, Banana, Almond Milk, Protein Powder (calories: 280, protein: 20g, carbs: 40g, fat: 5g)
Lunch: Lentil Soup with Vegetables, Side of Whole Grain Bread (calories: 350, protein: 18g, carbs: 50g, fat: 8g)
Snack: Carrot and Cucumber Sticks with Hummus (calories: 150, protein: 6g, carbs: 20g, fat: 6g)
Dinner: Chiles Rellenos Stuffed with Cheese, Served with Salsa Verde (calories: 400, protein: 20g, carbs: 30g, fat: 25g)

Day 4

Breakfast: Greek Yogurt with Granola and Tropical Fruits (calories: 300, protein: 15g, carbs: 40g, fat: 8g)
Lunch: Vegetarian Taco Salad with Lettuce, Black Beans, Cheese, Salsa, and Guacamole (calories: 400, protein: 15g, carbs: 40g, fat: 20g)
Snack: A Small Handful of Almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
Dinner: Cheese Quesadillas on Whole Wheat Tortillas with a Side of Pico de Gallo (calories: 450, protein: 20g, carbs: 45g, fat: 22g)

Day 5

Breakfast: Chia Seed Pudding with Coconut Milk and Fresh Mango (calories: 250, protein: 5g, carbs: 25g, fat: 12g)
Lunch: Grilled Portobello Mushroom Fajitas with Onions, Bell Peppers, Whole Wheat Tortillas (calories: 350, protein: 12g, carbs: 45g, fat: 15g)
Snack: Fresh Salsa with Baked Tortilla Chips (calories: 150, protein: 3g, carbs: 25g, fat: 4g)
Dinner: Vegetarian Chili with Beans, Cheese, and Avocado (calories: 400, protein: 20g, carbs: 45g, fat: 18g)

Day 6

Breakfast: Scrambled Tofu with Tomatoes, Onions, and Spinach (calories: 300, protein: 20g, carbs: 15g, fat: 18g)
Lunch: Spinach Salad with Avocado, Orange Slices, and a Citrus Vinaigrette (calories: 350, protein: 5g, carbs: 30g, fat: 25g)
Snack: A Small Banana (calories: 100, protein: 1g, carbs: 27g, fat: 0.3g)
Dinner: Veggie Enchiladas with a Light Tomato Sauce, Side of Mexican Cauliflower Rice (calories: 400, protein: 12g, carbs: 35g, fat: 22g)

Day 7

Breakfast: Whole Grain Cereal with Almond Milk and Berries (calories: 280, protein: 8g, carbs: 50g, fat: 6g)
Lunch: Black Bean Soup with a Side of Guacamole and Veggies (calories: 350, protein: 15g, carbs: 40g, fat: 15g)
Snack: Sliced Bell Peppers with Guacamole (calories: 150, protein: 3g, carbs: 18g, fat: 10g)
Dinner: Tofu and Vegetable Skewers with a Side of Grilled Zucchini (calories: 400, protein: 20g, carbs: 30g, fat: 20g)

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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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