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You are here: Home / Meal Plans / 7-Day Vegetarian Diet Meal Plan

7-Day Vegetarian Diet Meal Plan

August 27, 2017 by Laura 12 Comments

Incorporating more plant-based meals into your diet does not have to be tricky – sometimes you just need a little jump start. Whether you’re a lifelong vegetarian or just someone who wants to eat more veggies on a daily basis, this 7-Day Vegetarian meal plan is a great place to look for inspiration.

Of course, when following a vegetarian diet, it’s important to remember all the different plant-based ways to get enough protein. This meal plan includes delicious veggie protein sources such as quinoa, lentils, nuts, beans, and more.

Another thing to keep in mind: This meal plan is intended to be a starting place for ideas – feel free to choose your own snacks, or swap out the sides with your favorites!

7 Day Vegetarian Meal Plan

1 Week Vegetarian Diet Meal Plan: Day 1


Breakfast: Huevos Rancheros – Mexican Breakfast (149 calories)


Huevos Rancheros Mexican Breakfast

Prep this super versatile breakfast on Sunday for a quick protein filled breakfast that only takes a minute to reheat in the microwave! Serve with tortillas, flatbread or some rice to stay full until lunch time.

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Breakfast (side): Bowl of rice (205 calories)



Lunch: Organic Caprese Pasta Salad (370 calories)


Organic Caprese Pasta Salad

This Caprese salad with fresh penne pasta is light and delicious – perfect for a lunch made-ahead. It only takes a quick 10 minutes to cook up this salad and easily be made ahead.

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Dinner: Cous Cous and Roasted Vegetable Stuffed Tomatoes (445 calories)


cous cous stuffed tomatoes 4

Cous cous, feta, black olives, garlic and a ton of veggies are stuffed into these tomatoes and baked to perfection! Perfect hot or cold, and best with a side of soup or salad.

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Dinner (side): Asparagus and Spinach Soup (222 calories)


Asparagus and Spinach Soup

Full of vitamins A and C, plus lots of iron from the green veggies, this soup is a perfect side for your Roasted Vegetable Stuffed Tomatoes. Feel free to make a nice big batch and freeze any extras.

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1 Week Vegetarian Diet Meal Plan: Day 2


Breakfast: Avocado & Sautéed Mushroom Toast (688 calories)


Avocado Mushroom Toast Recipe

Avocado toast with a special twist! Spread some quick sautéed mushrooms over your classic avocado toast for a super savory delicious breakfast. Loving the healthy fats in this simple breakfast!

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Lunch: Aloo Gobi with Chickpeas (261 calories)


Aloo Gobi with Chickpeas

The perfect option for when you’re craving some fancy Indian food – and no cream or other heavy ingredients. This dish keeps very well, meaning you can store it and have delicious lunches for the rest of the week.

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Dinner: Roasted Sweet Potato and Quinoa Salad (299 calories)


Roasted Sweet Potato and Quinoa Salad

Roasted sweet potato adds a beautiful richness and texture to this leafy salad. Quinoa gives this salad a perfect protein boost – exactly what you need after a busy day!

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Dinner (side): 3X Mini Cauliflower Cheese Cakes (162 calories)


Mini Cauliflower Cheese Cakes

Cheesy and delicious, while still packed with cauliflower! These mini cakes store really well and would be a perfect side to the Quinoa Salad. Better yet, they’re ready in only 20 minutes.

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1 Week Vegetarian Diet Meal Plan: Day 3


Breakfast: Blueberry and Lemon Muffin (242 calories)


Blueberry and lemon muffins 1

Prep these muffins ahead so they’re ready to go when you are! It makes the perfect sweet morning treat in between the week’s savory breakfasts. Sure to please anyone in the house!

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Lunch: Greek Chickpea Salad (310 calories)


Greek chickpea salad

It takes only 10 minutes to toss this super simple yet totally delicious salad together. There’s no excuses for not preparing this lunch ahead. This recipe keeps for up to a week in the fridge, so lunch is taken care of.

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Snack: 4X Carrot Hummus Cucumber Cups (382 calories)


Carrot and hummus cucumber cups 3

Carrot hummus is easy to make at home or find at most grocery stores, and pairs perfectly with cucumber for an easy healthy snack to get you through the day. Prep is quick and easy! If carrot hummus isn’t your thing, feel free to try out another variety.

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Dinner: Teriyaki Stir Fry (293 calories)


Teriyaki Stir Fry

How about having dinner ready in 20 minutes with literally any crunchy veggies you have left in your refrigerator? It’s all possible with this simple yet flavorful stir fry.

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Dinner (side): Healthy Spicy Egg Fried Rice (498 calories)


Healthy Spicy Egg Fried Rice

Pair your Teriyaki Stir Fry with this spicy fried rice, and you’ve got a super filling healthy dinner. Leftovers keep really well too, so feel free to save the second portion of dinner for lunch tomorrow if you don’t want to prep another meal for the next day’s lunch.

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1 Week Vegetarian Diet Meal Plan: Day 4


Breakfast: 2X Chewy Anzac Biscuits (362 calories)


Chewy Anzac Biscuits

Oats and coconut help round out these breakfast (or snack) biscuits. Grab two for a filling breakfast on your way out the door. These biscuits are originally from Australia and New Zealand, but they’re simple to bake at home as well.

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Lunch: Mac & Cheese with Cauliflower and Spinach (382 calories)


Mac & Cheese with Cauliflower and Spinach

Your co-workers will be jealous of your cheesy, veggie packed lunch! Vegetarian comfort food at its best. This dish can be prepped ahead and popped in the microwave for a quick reheated lunch.

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Snack: Banana & Walnut Loaf Slice (375 calories)


Banana and Walnut Loaf

A little slice of banana bread heaven is a great way to separate a lunch and dinner both packed full of veggies. Skip the extra icing sugar if you’re trying to keep it light!

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Dinner: Vegan Red Lentil Curry (226 calories)


Vegan Red lentil curry

Simple ingredients come together for an amazing vegan red lentil curry dish you’ll love. It’s full lentils, carrots, celery, spinach, and the perfect blend of spices to leave you craving seconds. Serve with a side for a complete dinner.

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Dinner (side): 2X Small Slices of Sourdough Bread (175 calories)


 

1 Week Vegetarian Diet Meal Plan: Day 5


Breakfast: 3X Spanish Egg Muffins (309 calories)


Spanish Style Egg muffins

These egg muffins are incredibly simple to make. You can add all different kinds of veggies depending on what you’ve got. The muffins can also be made in big batches and consumed throughout the week.

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Lunch: Vegetarian Udon Noodle Soup (366 calories)


Udon Noodle Soup 3

Healthy? Tasty? Easy to make? Yes yes yes! The broth is rich and flavorful, plus it will leave you feeling full and happy on any cloudy day! Add bean sprouts or cashew nuts for your own little twist.

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Dinner: Vegetarian Quesadilla with Cheese (431 calories)


Vegetarian Quesadilla with Cheese

Who doesn’t love quesadillas? These ones are filled with the best vegetables and smoky spices that will make them a hit at your house. Best part? 2 quick minutes of cooking time to your dinner! Try with a side of Roasted Mexican Salsa.

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Dinner (side): Roasted Mexican Salsa with Tortilla Chips (178 calories)


Roasted Mexican Salsa

Of course chips and salsa are necessary to go with your quesadillas. Roasted veggies give this salsa the perfect kick. Choose your peppers for the perfect spiciness!

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1 Week Vegetarian Diet Meal Plan: Day 6


Breakfast: Buttermilk Pancakes with Maple Syrup and Whipped Butter (465 calories)


Buttermilk pancakes maple syrup whipped butter

Hopefully this is your Saturday, because pancakes and Saturday just go together. Classic from scratch buttermilk pancakes are the best weekend treat, just be sure to follow it up with lots of veggies the rest of the day.

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Lunch: Egg Fried Quinoa (424 calories)


Egg Fried Quinoa Recipe

Almost like your classic egg fried rice – but with more protein! You would barely even know you aren’t eating rice with this recipe, it’s that perfect. Add even more veggies to personalize your dish.

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Dinner: Crunchy Radish Salad (153 calories)


Radish Salad

Toss this yummy salad together in less than 10 minutes to end your day feeling light and nourished. It’s low in fat, meaning it’s an excellent choice after a heavier breakfast and lunch.

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Dinner (side): Moroccan Stuffed Sweet Potato Skins (362 calories)


Moroccan stuffed sweet potato skins
These potato skins are packed with fiber and protein, and the perfect addition to a main dish salad. Stuff them with chickpeas, garlic, parsley, and a savory blend of spices. Topped with feta cheese, because why not?

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1 Week Vegetarian Diet Meal Plan: Day 7


Breakfast: Avocado Baked Eggs (468 calories)


Avocado Baked Eggs Recipe - Pescetarian Kitchen

Avocados and eggs are a match made in heaven. High in good fats and so much better for you than sugary cereal!

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Lunch: Thai Vegetable Massaman Curry (669 calories)


Thai Vegetable Massaman Curry

This delicious Thai curry can be as mild or spicy as you’d like, but traditionally this is a more mild curry that would be perfect for anyone in your house who isn’t a fan of spicy foods. Omit the fish sauce for a truly vegetarian version.

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Dinner: Cheese, Garlic & Tomato Pasta Bake (518 calories)


Garlic, Cheese & Tomato Pasta Bake

Looking for a super simple, cheap and totally delicious vegetarian meal everyone will love? Look no further! Add a salad on the side or throw in some extra sauteed veggies for a delicious end of the week meal.

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7-Day Vegetarian Diet Shopping List

No meal plan would be complete without a shopping list to follow. We’ll make some assumptions here that you have a few pantry essentials (cooking oils, salt & pepper, sugar & flour), but by and large this shopping list will be able to make all the meals above and leave you with a ton of leftovers to make some meals for the following week. This will easily feed 2-3 people, maybe even four.

ItemQuantity
arugula1 oz
asparagus spears14 oz
avocado2
baby corn4
bananas3
black olives15
breadcrumbs1 cup
broccoli1 head
buttermilk2 cups
can of chickpeas3
carrots1.5 pounds
cashew nuts2 oz
cauliflower2 1/2 heads
celery stalks4
cherry tomatoes1 pound
chopped tomatoes1 tin
cilantro1 bunch
coconut cream5 oz
coconut milk13.5 oz
cous cous1 cup cooked
creme fraiche1 tsp
cucumbers2 large
dessicated coconut3 oz
dried pearl quinoa5 oz
eggs24
feta cheese4.5 oz
flour tortilla1
fresh blueberries1.5 cups
fresh ginger1 root
fusilli pasta5 oz
green chilis3
green pepper¼
green serrano chilies3 1/2
head of garlic cloves3 large
honey1 tsp
jasmine rice2 cups
kale2 oz
kidney beans2 oz
leek1
lemon3
lime1
macaroni pasta8 oz
mature cheddar2 oz
milk4 cups
mushrooms10 oz
orange pepper1
parmesan2 tbsp
parsley1 bunch
pinto beans50g
radishes15 oz
red chili2
red lentils1 cup
red onion1
red pepper2
rolled oats3 oz
scallions18
shallots7
shiitake mushrooms3.5 oz
skim milk10 oz
sliced waterchestnuts5 oz. can
slices sourdough bread4
spinach10 cups
sweet potatoes3
teriyaki sauce3 tbsp
tomato paste1 tbsp
tomato purée1 tsp
tomatoes14
udon noodles6oz
vegetable stock9 cups
vegetarian cheddar13 oz
walnuts2.5 oz
white potato2 large
yellow onion2

Filed Under: Meal Plans

About Laura

Cupcake extraordinaire, carrot-lover and hater of anything banana-based!

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Wild Rice Stuffed Peppers »

Comments

  1. Marlynn | UrbanBlissLife says

    August 28, 2017 at 7:45 pm

    These all look wonderful. I love meals like this. You can eat until you’re full without feeling the heaviness of a really rich and high calorie meal. That asparagus soup looks great!

    Reply
  2. Veronika says

    August 28, 2017 at 8:36 pm

    I love these recipes, they are light, easy to make, and look delicious!

    Reply
  3. Adriana Lopez Martn says

    August 29, 2017 at 1:22 am

    What a great plan I am not vegetarian but I do appreciate a good vegetarian dish from time to time. Veggies when cooked correctly are delightful.

    Reply
  4. Veena Azmanov says

    August 29, 2017 at 7:56 am

    Now that looks like an awesome food plan. And no does not look like any diet. I could eat this regularly and never complain! Such awesome veggies..!

    Reply
  5. Catherine says

    August 29, 2017 at 8:33 pm

    What a great collection of recipes! You certainly don’t need to be a vegetarian to enjoy these dishes!

    Reply
  6. Someh Niengor says

    January 18, 2018 at 11:24 am

    3 days in. I love these recipes….so delish!

    Reply
    • Laura says

      January 29, 2018 at 4:06 pm

      Thanks Someh, I’m so glad you’re enjoying them! And please let me know if you’ve got any recipe requests, I’d love to hear from you 🙂

      Laura x

      Reply
  7. Julia says

    February 1, 2018 at 4:27 am

    I am still working through the recipes, but I already have some comments.

    I like the variety, many recipe lists can become too western so I appreciate the use of chilies and spices and flavours from all over the world. Most all the recipes have been delicious and just the right amount for me to have dinner and leftovers for the next day!

    However, the shopping list was virtually useless for this, some ingredients were missing and it was just easier to go day by day and see what I needed. Also, it frustratingly switches from oz. in the list to g in the recipes?? I prefer metric but really the important thing is consistency– even within one recipe it switched from imperial to metric.

    All in all I’d say this is more a collection of delicious recipes than a meal plan, but I am happy and using it. I’d advise anyone else using it to check the ingredients in each recipe you plan to make first and to be prepared to do some conversions. Other than that, I’m really enjoying learning new recipes and skills!

    Reply
    • Laura says

      February 8, 2018 at 2:55 pm

      Hi Julia. Thanks so much for your feedback! I’m really happy to hear that you like the variety of recipes in here 🙂 And I’ve tried to find and change any accidental measurement changes so that it’s easier for you to follow – thanks for pointing that out! Laura x

      Reply
  8. Margaret Finlay says

    July 12, 2018 at 5:27 pm

    I wish to lose weight quickly quickly for a holiday…wanting advice on vegetarian meals to help me please..

    Reply
  9. Lexie says

    January 27, 2019 at 2:33 pm

    Love the recipes! Just curious, would you know if there is an app to save these recipes on? I just have been Googling your recipes

    Reply
    • Matt says

      August 22, 2019 at 9:16 am

      You can actually find us on Facebook Messenger via our FB page and search for recipes in there 🙂

      Reply

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Laura from Pescetarian Kitchen Hi and welcome to Pescetarian Kitchen. My name is Laura and this is where I share the very best recipes that I’ve made, photographed and (my favourite part) eaten! Read more.

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