Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Oatmeal, fruit & nuts/ Apple & nut butter
Veggie wrap/ Yogurt & strawberries
Veggie burgers
Oatmeal cups/ Yogurt & raspberries
Hummus bowls/ Banana & nut butter
Black bean tostadas
Oatmeal cups/ Egg & avocado
Hummus bowls/ Yogurt & raspberries
Tomato-basil pasta
Oatmeal cups/ Egg & avocado
Hummus bowls/ Yogurt & oranges
Baked potatoes
Avocado-egg toast/ Yogurt & raspberries
Hummus bowls/ Apple & nut butter
Tikka Masala & rice
Oatmeal, fruit & nuts/ Cucumber & hummus
Veggie wrap/ Apple & nut butter
Vegan tacos
Oatmeal, fruit & nuts/ Apple & nut butter
Veggie wrap/ Egg & avocado
Chickpea stew
Day 1
Breakfast (450 calories)
1 cup oatmeal cooked in 2 cup water1/3 cup raspberries1 Tbsp. chopped walnuts
Top oatmeal with raspberries, walnuts and a pinch of cinnamon.
Morning Snack (190 calories)
1 medium apple1 Tbsp. peanut butter
Lunch (345 calories)
Afternoon Snack (131 calories)
1/2 cup nonfat plain Greek yogurt1/4 cup sliced strawberries1 Tbsp. chia seeds
Dinner (394 calories)
Daily Totals: 1,511 calories, 55 g protein, 199 g carbohydrates, 40 g fiber, 60 g fat, 1,339 mg sodium
Day 2
Shopping Tip: When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.
Breakfast (245 calories)
Morning Snack (183 calories)
1/2 cup raspberries3/4 cup nonfat plain Greek yogurt1 Tbsp. chia seeds
Lunch (360 calories)
Afternoon Snack (296 calories)
1 medium banana2 Tbsp. peanut butter
Dinner (422 calories)
Daily Totals: 1,507 calories, 61 g protein, 187 g carbohydrates, 41 g fiber, 67 g fat, 1,456 mg sodium
Day 3
Breakfast (271 calories)
Morning Snack (158 calories)
1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced
Lunch (360 calories)
Afternoon Snack (216 calories)
1 cup nonfat plain Greek yogurt1/2 cup raspberries1 Tbsp. chia seeds
Dinner (479 calories)
Daily Totals: 1,484 calories, 69 g protein, 191 g carbohydrates, 39 g fiber, 56 g fat, 1,709 mg sodium
Day 4
Breakfast (271 calories)
Morning Snack (158 calories)
1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced
Lunch (465 calories)
Afternoon Snack (202 calories)
1 cup nonfat plain Greek yogurt2 clementines
Dinner (405 calories)
Daily Totals: 1,501 calories, 63 g protein, 206 g carbohydrates, 40 g fiber, 55 g fat, 1,394 mg sodium
Day 5
Breakfast (306 calories)
Morning Snack (215 calories)
1/2 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. chia seeds
Lunch (360 calories)
Afternoon Snack (190 calories)
1 medium apple1 Tbsp. peanut butter
Dinner (428 calories)
Daily Totals: 1,500 calories, 75 g protein, 171 g carbohydrates, 39 g fiber, 65 g fat, 1,354 mg sodium
Day 6
Breakfast (450 calories)
1 cup oatmeal cooked in 2 cup water1/2 cup raspberries1 Tbsp. chopped walnuts
Top oatmeal with raspberries, walnuts and a pinch of cinnamon.
Morning Snack (137 calories)
1 cup cucumber slices1/3 cup hummus
Lunch (345 calories)
Afternoon Snack (190 calories)
1 medium apple1 Tbsp. peanut butter
Dinner (360 calories)
Daily Totals: 1,499 calories, 54 g protein, 190 g carbohydrates, 40 g fiber, 66 g fat, 1,565 mg sodium
Day 7
Breakfast (322 calories)
1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water1/2 medium apple, diced1 Tbsp. chopped walnuts
Morning Snack (190 calories)
1 medium apple1 Tbsp. peanut butter
Lunch (345 calories)
Afternoon Snack (158 calories)
1 hard-boiled egg seasoned with a pinch each of salt and pepper1/4 avocado, sliced
Dinner (474 calories)
Daily Totals: 1,478 calories, 68 g protein, 185 g carbohydrates, 42 g fiber, 57 g fat, 1,639 mg sodium
Frequently Asked Questions
Is it OK to mix and match meals if there’s one I don’t like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Healthy Vegetarian Recipes.
Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 245 to 450 calories, while the lunches span 345 to 465 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Why is there not a 1,200 calorie modification?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Health Benefits of a Vegetarian Diet
There are many reasons why someone may choose to nix the meat in their diet. Regardless of the reason, there are numerous health benefits that come from this eating pattern. A vegetarian diet is composed of fruits, vegetables, whole grains and plant-based proteins, such as beans, lentils, tofu and soy. For those who choose to keep eggs and dairy in their diets, these also provide protein, vitamin B12, vitamin D and choline. Research has concluded that healthy vegetarian diets that are high in whole foods, fiber and healthy fats, and low in processed foods can help lower bad cholesterol, blood pressure and hemoglobin A1c, and lower the risk of obesity, type 2 diabetes and high blood pressure.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Dig Deeper
Plant-Based Diet for Beginners: Your Guide to Getting Started
5 Plant-Based Proteins You Should Be Eating for Insulin Resistance, According to Dietitians
Dining and Cooking