Vegetarian Meal Plan

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If you’re a vegetarian looking to improve your health, firm your body, and ensure that you’re meeting all your nutrient goals, you must make sure you have a proper plan in place.

Many vegetarians tend to fall short in a number of key nutrients due to their restricted food selection, but with these meal plans, you can be sure that you don’t fall into that category.

Each plan below offers plenty of variety to choose from and will satisfy not only your hunger but your taste buds as well.

Monday

Breakfast	½ cup ground soyDiced veggies Salsa 1 tbsp olive oil 1 orange 1 slice whole grain bread
Mid-Morning	½ cup Greek Yogurt1 cup blueberries 2 tbsp flaxseeds
Lunch	6 oz firm tofuSliced veggies 1 tbsp olive oil salad dressing ½ cup brown rice
Mid-Afternoon	1 scoop whey protein powder1 cup berries 10 almonds
Dinner	2 oz cooked tempeh5 spears asparagus 1 small baked potato 1 tbsp olive oil 1 tbsp lemon juice
Before Bed	½ cup low-fat cottage cheese2 tbsp slivered almonds

Tuesday

Breakfast	½ cup soy groundsSalsa 1 tbsp natural peanut butter 1 slice whole wheat toast 1 banana
Mid-Morning	6 oz firm tofu5 whole wheat crackers Celery and carrot sticks 1 oz cheddar cheese
Lunch	1 veggie burger patty1 whole grain bun Lettuce, cucumber, tomato 10 almonds
Mid-Afternoon	1 scoop protein powder1 cup melons 20 pistachios
Dinner	½ cup chickpeas½ cup brown rice 2 cups steamed broccoli 10 almonds
Before Bed	½ cup cottage cheese2 tbsp flaxseeds

 

Wednesday

Breakfast	½ cup cottage cheese1 cup blackberries 1 cup strawberries 2 tbsp slivered almonds
Mid-Morning	1 scoop whey protein powder1 peach 10 almonds
Lunch	½ cup cooked lentils½ cup quinoa 1 tbsp olive oil Salsa Diced peppers, carrots, and onions
Mid-Afternoon	1 veggie burger patty1 whole wheat bun Carrot and celery sticks
Dinner	6 oz tofu½ cup barley Steamed cauliflower 1 oz cheddar cheese
Before Bed	½ cup Greek Yogurt1 tbsp almond butter

Thursday

Breakfast	3 veggie sausageChopped raw veggies salsa 1 orange 1 slice whole wheat bread
Mid-Morning	½ cup cottage cheese1 banana 1 tbsp peanut butter
Lunch	6 oz tofu½ cup whole wheat pasta ½ cup tomato sauce Chopped veggies as desired
Mid-Afternoon	1 scoop protein powder1 apple 10 almonds
Dinner	2 oz cooked tempeh1 small sweet potato 2 cups steamed broccoli 1 tbsp olive oil
Before Bed	1 cup melons20 pistachios

 

Friday

Breakfast	½ cup soy groundssalsa Chopped veggies 1 tbsp olive oil ½ grapefruit 1/3 cup oatmeal
Mid-Morning	1 cup low-fat yogurt1 cup raspberries 2 tbsp flaxseeds
Lunch	1 soy burgerLettuce, onions, peppers, mushrooms 1 whole wheat bun 10 almonds
Mid-Afternoon	½ cup chickpeas½ cup brown rice Salsa 2 small slices avocado
Dinner	6 oz tofu1 small sweet potato 2 cups mixed greens 1 tbsp Italian salad dressing
Before Bed	½ cup cottage cheese2 tbsp flaxseeds

 

Saturday

Breakfast	½ cup soy grounds1 orange Salsa Chopped vegetables 1 slice whole wheat bread
Mid-Morning	½ cup Greek yogurt1 peach 10 pecans
Lunch	3 oz tofu2 cups mixed greens 1 tbsp Italian salad dressing 1 apple
Mid-Afternoon	1 cup low-fat  yogurt1 cup strawberries
Dinner	2 oz cooked tempeh½ cup barley 2 cups steamed broccoli 10 almonds
Before Bed	1 cup berries10 almonds

 

Sunday

Breakfast	1/3 cup oatmeal2 tbsp natural peanut butter 1 orange 1 kiwi
Mid-Morning	1 scoop whey protein powder1 banana 8 cashews
Lunch	½ cup chickpeas½ cup brown rice 1 cup diced veggies 2 tbsp salsa
Mid-Afternoon	½ cup cottage cheese½ cup canned fruit in light syrup
Dinner	Cheat meal (eat a meal you’re craving but keep serving size in moderation)
Before Bed	½ cup Greek Yogurt2 tbsp flaxseeds

 

 

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