7 Day Vegetarian Diet Plan For Weight Loss

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If you are looking to lose weight in 7 days, this diet plan is a suggestion to follow. Following a vegetarian diet plan doesn’t mean you can’t eat your favorite vegetarian dishes that are high in calories. But it does mean that you will need to pay attention to portion sizes, eat more nutrient-dense foods and exercise more.

7-Day Clean-Eating Vegetarian Meal Plan for Weight Loss

Hit the reset button with this healthy vegetarian meal plan. Filled with plant-based whole foods, you’ll give your body the nutrients it needs and none of the stuff it doesn’t (think added sugars, refined grains and unhealthy fats).

Packed with healthy whole foods, this vegetarian clean-eating meal plan will give your body the nutrients it needs and none of the stuff it doesn’t. We ditch added sugars, refined carbs and unhealthy fats while pumping up the high-fiber fruits, vegetables and plant-based proteins (like beans, edamame and lentils). The high-fiber, high-protein meals and snacks in this plan will help you feel fuller on fewer calories, and will better balance your blood sugar to keep energy levels stable throughout the day, which is especially important if you’re eating fewer calories to lose weight. Think it’s hard to get enough protein on a vegetarian diet? Try these top vegetarian protein foods.

A little meal-prep at the beginning of the week makes the busy weekdays easier and ensures you’ll have healthy and delicious meals at the ready. With this week of healthy eating already mapped out, pair this meal plan with daily exercise and you’re on track to lose a healthy 1 to 2 pounds per week. But everyone’s needs are highly individual, and if you’re constantly feeling hungry that’s an indicator you may not be eating enough. If 1,200 calories is too low for you, see this same meal plan at 1,500 calories.

How to Meal-Prep Your Week of Meals:

  • 1. When making theRoasted Vegetable & Black Bean Tacos for dinner on Day 1, make the associated recipe for the Sheet-Pan Roasted Root Vegetables and save the leftovers to use later in the week for different meals.
  • 2. Cook 5 hard-boiled eggs to have with breakfast on Days 2 and 6 and as snacks throughout the week.
  • 3. Make the Sherry-Shallot Vinaigrette to use throughout the week.
  • 4. Assemble and freeze the Slow-Cooker Creamy Lentil Soup Freezer Pack to have on Days 5 and 7.

Day 1

Roasted Vegetable & Black Bean Tacos

Breakfast (318 Calories)

* 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (103 calories)

* 2 Tbsp. unsalted almonds

Lunch (343 calories)

* 1 serving Greek Salad with Edamame

P.M. Snack (30 calories)

* 1 plum

Dinner (343 calories)

* 1 serving Roasted Vegetable & Black Bean Tacos

Evening Snack (78 calories)

* 3/4 cup Frosted Grapes

Daily Totals: 1,216 calories, 50 g protein, 143 g carbohydrate, 33 g fiber, 57 g fat, 967 mg sodium.

Day 2

Prewashed Greens

Breakfast (230 Calories)

* 1 serving Egg Salad Avocado Toast

A.M. Snack (32 calories)

* 1/2 cup raspberries

Lunch (343 calories)

* 1 serving Greek Salad with Edamame

P.M. Snack (78 calories)

* 1 large hard-boiled egg seasoned with a pinch each salt and pepper

Dinner (496 calories)

* 2 servings Kale Salad with Beets and Wild Rice

* 1 slice whole-wheat toast topped with 1/4 avocado, mashed, and seasoned with a pinch each salt and pepper

Meal-Prep Tip: Reserve 2 servings of Kale Salad with Beets & Wild Rice to have for lunch on Day 3.

Daily Totals: 1,180 calories, 53 g protein, 98 g carbohydrate, 31 g fiber, 70 g fat, 1,986 mg sodium.

What Clean Eating Meal Plan is Right for You?

Chicken Hummus Bowl

Clean eating meal plans aren’t all the same. Some meal plans may be more relevant for your lifestyle. Take this quick, fun quiz to find the meal plan that fits your needs.

Day 3

Roasted Root Veggies and Greens over Spiced Lentils

Breakfast (268 calories)

  • 1 cup plain nonfat Greek yogurt
  • 1/4 cup raspberries
  • 2 Tbsp. unsalted almonds

A.M. Snack (101 calories)

* 1 cup sliced cucumber

* 1 Tbsp. Sherry-Shallot Vinaigrette

Toss cucumber together with vinaigrette to create a quick cucumber salad.

Lunch (345 calories)

* 2 servings leftover Kale Salad with Beets & Wild Rice

P.M. Snack (32 calories)

* 1/2 cup raspberries

Dinner (370 calories)

* 1 serving Roasted Root Veggies & Greens over Spiced Lentils

Daily Totals: 1,183 calories, 60 g protein, 113 g carbohydrates, 30 g fiber, 61 g fat, 1,187 mg sodium.

Day 4

spaghetti squash with roasted tomatoes beans and almond pesto

Breakfast (318 calories)

* 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (78 calories)

* 1 large hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (374 calories)

* 1 serving Green Salad with Pita Bread & Hummus

If desired, use the Sherry-Shallot Vinaigrette to dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.

P.M. Snack (30 calories)

* 1 plum

Dinner (400 calories)

* 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Meal-Prep Tip: You should have 3/4 cup cannellini beans left over from dinner. Save them to use in dinner on Day 7. Cook the Slow-Cooker Creamy Lentil Soup Freezer Pack overnight so it’s ready to take for lunch on Day 5 and save for lunch on Day 7.

Daily Totals: 1,200 calories, 52 g protein, 146 g carbohydrate, 30 g fiber, 53 g fat, 1,592 mg sodium.

Day 5

Tofu & Vegetable Scramble

Breakfast (252 calories)

  • 1 cup plain nonfat Greek yogurt
  • 1/4 cup raspberries
  • 2 Tbsp. unsalted almonds

A.M. Snack (30 calories)

* 1 plum

Lunch (320 calories)

* 1 serving Slow-Cooker Creamy Lentil Soup

P.M. Snack (115 calories)

  • 3/4 cup sliced carrots
  • 3 Tbsp. hummus

Dinner (419 calories)

* 2 3/4 cup Tofu & Vegetable Scramble

Evening Snack (78 calories)

* 3/4 cup Frosted Grapes

Daily Totals: 1,215 calories, 80 g protein, 131 g carbohydrate, 32 g fiber, 47 g fat, 1,530 mg sodium.

Day 6

Squash & Red Lentil Curry

Breakfast (230 calories)

* 1 serving Egg Salad Avocado Toast

A.M. Snack (103 calories)

* 2 Tbsp. almonds

Lunch (374 calories)

* 1 serving Green Salad with Pita Bread & Hummus

If desired, use the Sherry-Shallot Vinaigrette to dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.

P.M. Snack (78 calories)

* 1 hard-boiled egg seasoned with a pinch each salt and pepper.

Dinner (430 calories)

* 1 serving Squash & Red Lentil Curry

* 2 cups mixed greens tossed with 1 Tbsp. Sherry-Shallot Vinaigrette

Daily Totals: 1,214 calories, 50 g protein, 124 g carbohydrates, 33 g fiber, 64 g fat, 2,281 mg sodium.

Day 7

Raw Vegan Zoodles with Romesco

Breakfast (318 calories)

* 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (61 calories)

* 2 plums

Lunch (320 calories)

* 1 serving leftover Slow-Cooker Creamy Lentil Soup

P.M. Snack (135 calories)

  • 1/2 cup raspberries
  • 2 Tbsp. almonds

Dinner (361 calories)

* 1 serving Raw Vegan Zoodles with Romesco

* 3/4 cup canned cannellini beans, rinsed

Microwave the beans until heated through, about 1 minute. Mix in with the zoodles and sauce.

* 2 cups mixed greens tossed with 1 Tbsp. Sherry-Shallot Vinaigrette

Daily Totals: 1,195 calories, 60 g protein, 157 g carbohydrate, 42 g fiber, 46 g fat, 1,482 mg sodium.

7-day vegetarian healthy meal plan

This healthy 1,200-calorie 7-day vegetarian diabetes meal plan features diabetes-friendly foods like low-glycemic-index carbohydrates such as oats, and healthy fats like canola oil. The carbohydrates are balanced throughout each day with each meal containing 30-45 grams of net carbohydrates and snacks containing around 15 grams of carbohydrates. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher, adjust the number of snacks or portion sizes accordingly.

Day 1

Breakfast: 1 apricot oat muffin(This link opens in a new window), 1 cup (250 mL) low-fat milk (282 calories, 37 g carbohydrates, 2 g fibre)

Lunch: 2 cups (500 mL) red lentil soup(This link opens in a new window), green salad, 1 tbsp (15 mL) light salad dressing (432 calories, 59 g carbohydrates, 14 g fibre)

Dinner: 2 cups (500 mL) Indonesian tofu stew with spring vegetables(This link opens in a new window), 1 cup (250 mL) cooked quinoa (462 calories, 55 g carbohydrates, 11 g fibre)

Day 2

Breakfast: ⅓ cup (75 mL) steel-cut rolled oats, uncooked, 1 tbsp (15 mL) peanut butter added to cooked oats, ½ cup (125 mL) low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 1 serving tofu frittata(This link opens in a new window), ¾ cup (175 mL) leftover roasted sweet potatoes (435 calories, 49 g carbohydrates, 7 g fibre)

Dinner: 1 serving lentil burrito(This link opens in a new window), 1 green salad, 1 tbsp (15 mL) light salad dressing (425 calories, 59 g carbohydrates, 13 g fibre)

Day 3

Breakfast: 1 egg omelette with vegetables (spinach, mushrooms, or other vegetable of your choice), 2 slices whole-grain toast, 2 tsp (10 mL) soft margarine, ½ cup (125 mL) low-fat milk (366 calories, 36 g carbohydrates, 4 g fibre)

Lunch: 1 serving falafel burger with creamy sesame sauce(This link opens in a new window), 1 serving fruit and feta salad(This link opens in a new window) (465 calories, 52 g carbohydrates, 11 g fibre)

Dinner: 1 serving buddha bowl(This link opens in a new window), 1 fruit (example: medium-sized apple or small banana) (440 calories, 55 g carbohydrates, 12 g fibre)

Day 4

Breakfast: 1 apricot oat muffin(This link opens in a new window), 1 cup l(250 mL) low-fat milk (282 calories, 37 g carbohydrates, 2 g fibre)

Lunch: 1 serving Mexican baked eggs on black beans(This link opens in a new window), 1 slice whole-grain bread, 2 tsp (10 mL) soft margarine, ½ cup (125 mL) low-fat yogurt (454 calories, 57 g carbohydrates, 9 g fibre)

Dinner: 1 cup (250 mL) cream of cauliflower soup(This link opens in a new window)lentil burger(This link opens in a new window) including 1 burger bun (420 calories, 57 g carbohydrates, 5 g fibre)

Day 5

Breakfast: ⅓ cup (75 mL) steel-cut rolled oats, uncooked, 1 tbsp (15 mL) peanut butter added to cooked oats, ½ cup (125 mL) low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 1½ cups (375 mL) of wheat berry and apple salad(This link opens in a new window), ½ cup (125 mL) reduced-fat cottage cheese (402 calories, 54 g carbohydrates, 8 g fibre)

Dinner: 1 cup (250 mL) cooked spaghetti (or other pasta), 1 cup (250 mL) of your favourite tomato sauce, ¼ cup (60 mL) grated parmesan cheese and green salad, 1 tbsp (15 mL) with light salad dressing (340 calories, 45 g carbohydrates, 2 g fibre)

Day 6

Breakfast: 2 slices whole-grain or rye toast, 1 egg, poached or sunnyside up (cooked to your liking), ¼ small avocado, mashed, salt and pepper to taste (293 calories, 33 g carbohydrates, 5 g fibre)​

Lunch: 1 serving grilled cheese sandwich (ingredients: 2 slices whole-grain bread, 2 oz. (50 g) cheddar cheese, sliced tomato, 2 tsp (10 mL) soft margarine, 1 medium fruit and ½ cup (125 mL) low-fat yogurt (482 calories, 58 g carbohydrates, 8 g fibre)

Dinner: 1 cup (250 mL) spinach and mushroom barley pilaf(This link opens in a new window), 4 oz. (125 g) firm tofu sliced and cooked in 2 tsp (10 mL) canola oil – add to pilaf (475 calories, 51 g carbohydrates, 9 g fibre)

Day 7

Breakfast: ⅓ cup (75 mL) steel-cut rolled oats, uncooked, 1 tbsp (15 mL) peanut butter added to cooked oats, ½ cup (125 mL) low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 1 serving vegetable frittata(This link opens in a new window), 2 slices whole-grain toast, 2 tsp (10 mL) soft margarine, 1 medium fruit (486 calories, 52 g carbohydrates, 9 g fibre)

Dinner: 1 serving Moroccan eggplant with tomatoes(This link opens in a new window), 1 cup (250 mL) cooked brown rice (336 calories, 57 g carbohydrates, 9 g fibre)


Snack Options

Each of the following options provides approximately 15 g carbohydrate and 100–150 calories. Include one of these snacks per day:

  • 1 medium-sized fruit (apple or orange)
  • 1 cup (250 mL) melon or berries
  • ½ cup (125 mL) each low-fat yogurt and berries
  • 3 cups (750 mL) popped popcorn
  • 1 slice bread with peanut butter
  • 5-6 crackers with 2 tbsp (30 mL) hummus

7-day vegetarian meal plan

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The number of people who follow a vegetarian diet is rising in the UK and across the globe. With environmental and ethical motivations, more and more people are turning to plant-based diets.

When following a vegetarian diet (or vegan diet), it’s essential to ensure you’re eating enough protein and building balanced meals that keep you full and provide all of the essential nutrients your body needs.

This is possible but requires slightly more thought than a non-vegetarian diet. Healthy eating is about balance, and the vegetarian diet is no different.

How to build a balanced vegetarian meal

Many plant-based Second Nature members, like Sarah, have achieved their health and weight loss goals whilst enjoying delicious and nutritious vegetarian recipes.

Our team of registered nutritionists have put together this 7-day vegetarian meal plan to give you an idea of what vegetarian members eat on the Second Nature programme and what a healthy diet looks like.

All the recipes are lower in sugar and refined carbs but rich in fibre, plant-based protein, complex carbohydrates and healthy fats from whole foods. They’re tailored to keep you feeling fuller for longer, so they’re the perfect weight loss meal plan.

The weekly meal plan is also rich in calcium, vitamin B12, and iron – all essential nutrients sometimes lacking in vegetarian meals.

Now, onto the good stuff.

Blueberry oatmeal pancakes with a spoonful of natural yogurt on top.

7-day vegetarian meal plan

The following week’s plan shows how to use Second Nature recipes to successfully begin your weight loss journey. Complete recipes and instruction videos of the example meals are available by clicking on the meal you want to make.

Not all these meals will suit your preferences, but we also have many more vegan and vegetarian healthy recipes that you could swap in. If you’d like a 7-day vegan meal plan

This meal plan includes some simple ‘quick meal prep’ sections throughout the week that shouldn’t take more than 5 minutes. To save time, you can pre-prep the courgette frittata slices and lemon salad dressing (olive oil and lemon juice).

Making a shopping list ahead of time will save you time and money, and you’re less likely to give in to cravings in the shop and buy fewer unhealthy options.

BREAKFASTLUNCHDINNER
MONDAY200g plain, unsweetened Greek yoghurt(Optional toppings: berries and any nuts and seeds)Courgette Frittata slice +Salad (2x handfuls of baby spinach, 1 tomato, ¼ cucumber, ½ chopped red pepper, pre-prepped lemon salad dressing)Lentil loafSecond Nature tip: Swap in black beans, chickpeas, or other legumes if you don’t have lentils in the cupboardQuick meal prep: put any leftovers in containers for the fridge and freezer and reheat when you need it
TUESDAYEggs your way +Avocado (Slice or mash ¼ avocado on 1 slice of wholegrain toast)Lentil loaf (leftovers)Mediterranean quinoa(Optional topping: 2 tbsp Greek yoghurt)Second Nature tip: Choose the best quality feta and balsamic vinegar in your budget, it’ll make the recipe sing.Quick prep: put leftover servings into containers for lunch on Thursday.
WEDNESDAYVery berry smoothieQuick meal prep: make a salad similar to Monday and put it in a container with a serving of Frittata vegetable slice (leftover) for lunch.Courgette frittata slice (leftover) + SaladCoconut Dahl(Optional toppings: 2 tbsp Greek yoghurt and 2 tbsp roughly chopped parsley)Serve with brown rice.Quick meal prep: Put leftover dahl into a container in the fridge for dinner Friday.
THURSDAYMushroom omelette (2-3 eggs) with 30g grated cheese(Optional: serve with a slice of wholegrain bread)Mediterranean quinoa (leftover)(Optional topping: 2 tbsp Greek yoghurt)Warm halloumi saladSecond Nature tip: Bake some sweet potatoes to have on the table for the whole familyQuick meal prep: Put leftover halloumi salad into containers for lunch and prep overnight oats (40g) for tomorrow’s breakfast.
FRIDAYPre-prepped overnight oats(Optional toppings: 200g Greek yogurt, a handful of berries, or a handful of nuts)Warm halloumi salad (leftover)Coconut dahl (leftover)(Optional toppings: 2 tbsp Greek yogurt)
SATURDAYBlueberry oat pancakesQuick meal prep: defrost a serving of tomato soup if you’re eating lunch at home today.Eating out (opt for a meal with lots of non-starchy vegetables and a good source of protein)ORLentil loaf (leftover)Cauliflower pizza + Salad 
SUNDAYScrambled eggs (2-3 eggs)(Optional: 1 grilled tomato, 1 handful baby spinach, 2 rashers of back bacon)Sweetcorn frittersQuick meal prep: double the recipe and leave half in the fridge or freezer to make them another day.Lentil bolognese
OPTIONAL SNACKS100g Greek yoghurt with a handful of berries and chia seedsHomemade muesli and Greek yoghurtFruit and peanut butter (or another nut butter)½ – 1 blueberry oat pancake½ – 1 courgette frittata sliceVeggie sticks with 60g hummusHandful of roasted cashewsRoasted chickpeas1-2 hard-boiled eggs1-2 slices of grilled halloumi

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