7-day vegetarian diet plan
The 7-day vegetarian diet plan emphasizes fruits, vegetables, grains, legumes, and includes eggs and dairy products. Most people eat standard meals and snacks a day as they wish.
The 7-day meal plan listed below is just an idea of what to eat three meals a day. This is not an all-inclusive meal plan. If you are eating a vegetarian diet, you may find other meals that suit you.
- Day 1:
California summer vegetable omelet, orange juice;
baked potato with chickpeas, zucchini, squash, and cherry tomatoes sauteed in olive oil, kale salad with toasted nuts;
Mediterranean quinoa stuffed peppers
- Day 2:
Whole-wheat toast with avocado, spinach, and everything-bagel seasoning;
shredded Brussels sprouts and roasted lentil salad;
spicy vegan tomato and plantain stew
- Day 3:
Charred white bean breakfast pizza;
egg salad sandwich on a bagel with fresh fruit;
Brown rice pasta with healthier Alfredo sauce
- Day 4:
Whole grain toast with eggs, sauteed kale, grapes;
cabbage and white bean sauté with garlicky greens, brown rice;
carrots, cucumbers, cherry tomatoes, hummus;
bean, quinoa, and cheese stuffed bell pepper, side salad
- Day 5:
Steel-cut oats with berries and almond milk, flaxseed, peanut butter;
fruit and yogurt parfait; chickpea salad sandwich, cottage cheese, grapes;
whole wheat pasta with seitan tomato vegetable sauce, garlic bread, green salad
- Day 6:
Egg, mushroom, and cheese omelet, asparagus, grapefruit;
chickpea and lemon soup with greens;
yogurt with berries and nuts; tofu stir fry with bell pepper, zucchini, and broccoli on rice
- Day 7:
Green smoothie with whey protein and coconut milk, peanut butter toast; strawberries, almonds;
vegetable lasagna, side green salad;
Asian tofu lettuce wraps, quinoa, broccoli.
Nutrition guidelines
Some people who have converted to vegetarians worry about whether their nutritional needs will be met when they don’t eat meat and dairy. For example, when you first exclude meat from your diet, you may have a hard time getting enough protein. If you don’t eat dairy, reaching the recommended daily calcium intake can be a challenge.
To help ensure you’re getting the nutrients you need, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services have included a healthy vegetarian diet model as part of their 2020-2025 U.S. Dietary Guidelines. The guidelines provide intake recommendations for a variety of food groups, such as leafy greens, starchy vegetables, legumes and soybeans, soy products, and others.
The recommended daily calorie intake is 1,000 to 3,200 calories per day. This guide can be a useful tool when organizing a comprehensive and nutritious vegetarian program.
