7-Day Vegetarian Meal Plan: 2,000 Energy

Whether or not you already comply with a vegetarian food regimen or are simply seeking to go meatless typically, this 7-day vegetarian meal plan makes it straightforward to eat meat-free and keep a wholesome weight. Consuming extra plant-based meals is an effective way to spice up your general well being, too.

For instance, a vegetarian food regimen has been proven to scale back the chance of ailments associated to power irritation, together with coronary heart illness, type-2 diabetes and even sure varieties of most cancers, per a 2021 assessment within the Worldwide Journal of Environmental Analysis and Public Well being.

On this 2,000-calorie vegetarian meal plan, we embrace loads of filling meals so you’re feeling full and happy whereas assembly your vitamin objectives. Protein-rich beans and tofu, high-fiber entire grains, fruits, greens and wholesome fat—like nuts—assist to maintain you feeling energized all day lengthy. Mix this wholesome plant-based meal plan with day by day train and also you’re on observe to a more healthy you.

On the lookout for a special calorie degree? See our vegetarian meal plans at 1,200 energy and 1,500 energy.

The best way to Meal Prep Your Week of Meals

1. Meal prep the Lemon-Roasted Vegetable Hummus Bowls and retailer in meal-prep containers for the work week.
2. Bake a batch of the Baked Banana-Nut Oatmeal Cups to have all through the week. Retailer in air-tight containers to maintain contemporary.
3. Make 3 hard-boiled eggs to have as snacks for the week.

Day 1

Breakfast (522 energy)

• 1 cup oatmeal cooked in 2 cups water
• 1/2 cup raspberries
• 1 Tbsp. chopped walnuts
• 1 hard-boiled egg

Prime oatmeal with raspberries, walnuts and a pinch of cinnamon.

A.M. Snack (286 energy)

• 1 medium apple
• 2 Tbsp. peanut butter

Lunch (450 energy)

• 1 serving Entire-Wheat Veggie Wrap
• 1 banana

P.M. Snack (210 energy)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup sliced strawberries
• 1 Tbsp. chia seeds

Dinner (509 energy)

• 1 serving Mushroom-Quinoa Veggie Burgers with Particular Sauce
• 1 serving Primary Inexperienced Salad with French dressing

Every day Totals: 1,978 energy, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fats, 1,709 mg sodium.

Day 2

Breakfast (421 energy)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 2 clementines

A.M. Snack (216 energy)

• 1/2 cup raspberries
• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. chia seeds

Lunch (455 energy)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 apple

P.M. Snack (201 energy)

• 1 medium banana
• 1 Tbsp. peanut butter

Dinner (422 energy)

• 1 serving Butternut Squash & Black Bean Tostadas
• 1 serving Primary Inexperienced Salad with French dressing

Night Snack (156 energy)

• 1 ounce darkish chocolate

Every day Totals: 1,985 energy, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fats, 1,771 mg sodium.

Day 3

Breakfast (271 energy)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 1 medium apple

A.M. Snack (158 energy)

• 1 hard-boiled egg seasoned with a pinch every of salt and pepper
• 1/4 avocado, sliced
• 1 slice whole-wheat toast

Unfold avocado on toast.

Lunch (465 energy)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 banana

P.M. Snack (216 energy)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup raspberries
• 1 Tbsp. chia seeds

Dinner (479 energy)

• 1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese
• 2″ slice of whole-wheat baguette

Night Snack (156 energy)

• 1 ounce darkish chocolate

Every day Totals: 1,991 energy, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fats, 2,010 mg sodium.

Day 4

Breakfast (446 energy)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 1 medium apple

A.M. Snack (229 energy)

• 1 hard-boiled egg seasoned with a pinch every of salt and pepper
• 1/4 avocado, sliced
• 1 slice of whole-wheat bread

Lunch (465 energy)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 medium banana

P.M. Snack (253 energy)

• 1 cup nonfat plain Greek yogurt
• 2 clementines
• 1 Tbsp. chia seeds

Dinner (520 energy)

• 1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. bitter cream
• 1 serving Primary Inexperienced Salad with French dressing

Night Snack (64 energy)

• 1 cup raspberries

Every day Totals: 1,977 energy, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fats, 1,879 mg sodium.

Day 5

Breakfast (340 energy)

• 1 serving Avocado-Egg Toast
• 2 clementines

A.M. Snack (215 energy)

• 1/2 cup raspberries
• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. chia seeds

Lunch (465 energy)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 banana

P.M. Snack (286 energy)

• 1 medium apple
• 2 Tbsp. peanut butter

Dinner (543 energy)

• 1 serving Vegetarian Tikka Masala
• 3/4 cup cooked brown rice
• 1 serving Primary Inexperienced Salad with French dressing

Night Snack (156 energy)

• 1 ounce darkish chocolate

Every day Totals: 2,006 energy, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fats, 1,620 mg sodium.

Day 6

Breakfast (523 energy)

• 1 cup oatmeal cooked in 2 cups water
• 1/2 cup raspberries
• 1 Tbsp. chopped walnuts
• 1 hard-boiled egg

Prime oatmeal with raspberries, walnuts and a pinch of cinnamon.

A.M. Snack (223 energy)

• 1 cup cucumber slices
• 1/2 cup hummus

Lunch (450 energy)

• 1 serving Entire-Wheat Veggie Wrap
• 1 banana

P.M. Snack (286 energy)

• 1 medium apple
• 2 Tbsp. peanut butter

Dinner (475 energy)

• 1 serving Beefless Vegan Tacos
• 1 serving Primary Inexperienced Salad with French dressing

Night Snack (32 energy)

• 1/2 cup raspberries

Every day Totals: 1,988 energy, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fats, 2,056 mg sodium.

Day 7

Breakfast (382 energy)

• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 1 Tbsp. chopped walnuts
• 1 hard-boiled egg

Prime oatmeal with diced apple, walnuts and a pinch of cinnamon.

A.M. Snack (286 energy)

• 1 medium apple
• 2 Tbsp. peanut butter

Lunch (450 energy)

• 1 serving Entire-Wheat Veggie Wrap
• 1 banana

P.M. Snack (229 energy)

• 1 hard-boiled egg seasoned with a pinch every of salt and pepper
• 1/4 avocado, sliced
• 1 slice of whole-wheat bread

Dinner (474 energy)

• 1 serving Curried Chickpea Stew
• 1, 4-inch diameter whole-wheat pita

Night Snack (156 energy)

• 1 ounce darkish chocolate

Every day Totals: 1,977 energy, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fats, 1,913 mg sodium.