Mexican meal plan for vegetarian

Listonic team
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.

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
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
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.
Recommended nutrient breakdown
Protein: 15%
Fat: 30%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Meat-free and full of flavor:
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.
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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