DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Oatmeal w/ Raspberries, Walnuts & Egg
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Lunch: Whole-Wheat Veggie Wrap + Banana
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Dinner: Mushroom-Quinoa Veggie Burger w/ Green Salad
Breakfast: Banana-Nut Oatmeal Cups + Clementines
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Lunch: Lemon-Roasted Veggie Hummus Bowls + Apple
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Dinner: Butternut Squash & Black Bean Tostadas w/ Green Salad
Breakfast: Banana-Nut Oatmeal Cups + Apple
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Lunch: Lemon-Roasted Veggie Hummus Bowls + Banana
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Dinner: One-Pot Tomato Basil Pasta + Baguette
Breakfast: Banana-Nut Oatmeal Cups + Apple
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Lunch: Lemon-Roasted Veggie Hummus Bowls + Banana
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Dinner: Stuffed Potatoes w/ Salsa & Beans + Green Salad
Breakfast: Avocado-Egg Toast + Clementines
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Lunch: Lemon-Roasted Veggie Hummus Bowls + Banana
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Dinner: Vegetarian Tikka Masala w/ Brown Rice & Green Salad
Breakfast: Oatmeal w/ Raspberries, Walnuts & Egg
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Lunch: Whole-Wheat Veggie Wrap + Banana
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Dinner: Beefless Vegan Tacos w/ Green Salad
Breakfast: Oatmeal w/ Apple, Walnuts & Egg
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Lunch: Whole-Wheat Veggie Wrap + Banana
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Dinner: Curried Chickpea Stew w/ Whole-Wheat Pita
DAILY TOTALS
Calories: 1,978 Protein: 80g Carbs: 241g Fiber: 48g Fat: 85g Sodium: 1,709mg
Calories: 1,985 Protein: 72g Carbs: 258g Fiber: 52g Fat: 86g Sodium: 1,771mg
Calories: 1,991 Protein: 81g Carbs: 273g Fiber: 49g Fat: 73g Sodium: 2,010mg
Calories: 1,977 Protein: 77g Carbs: 268g Fiber: 58g Fat: 77g Sodium: 1,879mg
Calories: 2,006 Protein: 84g Carbs: 231g Fiber: 49g Fat: 93g Sodium: 1,620mg
Calories: 1,988 Protein: 71g Carbs: 237g Fiber: 53g Fat: 94g Sodium: 2,056mg
Calories: 1,977 Protein: 84g Carbs: 246g Fiber: 50g Fat: 81g Sodium: 1,913mg
Day 1
Daily Totals: 1,978 calories, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fat, 1,709 mg sodium.
Breakfast (522 calories)
1 cup oatmeal cooked in 2 cups water1/2 cup raspberries1 Tbsp. chopped walnuts1 hard-boiled egg
Top oatmeal with raspberries, walnuts and a pinch of cinnamon.
Lunch (450 calories)
Dinner (509 calories)
Mushroom-Quinoa Veggie Burgers with Special Sauce
Snacks
1 medium apple and 2 Tbsp. peanut butter (286 calories)1 cup nonfat plain Greek yogurt, 1/2 cup sliced strawberries and 1 Tbsp. chia seeds (210 calories)
Meal-Prep Tips
Make 3 hard-boiled eggs to have as snacks for the week.
Day 2
Daily Totals: 1,985 calories, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fat, 1,771 mg sodium.
Breakfast (421 calories)
Baked Banana-Nut Oatmeal Cups
Lunch (455 calories)
Lemon-Roasted Vegetable Hummus Bowls
Dinner (422 calories)
Butternut Squash & Black Bean Tostadas
Snacks
1/2 cup raspberries, 1 cup nonfat plain Greek yogurt and 1 Tbsp. chia seeds (216 calories)1 medium banana and 1 Tbsp. peanut butter (201 calories)1 ounce dark chocolate (156 calories)
Day 3
Daily Totals: 1,991 calories, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fat, 2,010 mg sodium.
Breakfast (271 calories)
Lunch (465 calories)
Dinner (479 calories)
One-Pot Tomato Basil Pasta
Serve with 2 Tbsp. shredded Parmesan cheese and one (2-inch) slice of whole-wheat baguette
Snacks
1 hard-boiled egg seasoned with a pinch each of salt and pepper, 1/4 avocado, sliced, and 1 slice whole-wheat toast (158 calories)1 cup nonfat plain Greek yogurt, 1/2 cup raspberries and 1 Tbsp. chia seeds (216 calories)1 ounce dark chocolate (156 calories)
Day 4
Daily Totals: 1,977 calories, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fat, 1,879 mg sodium.
Breakfast (446 calories)
Lunch (465 calories)
Dinner (520 calories)
Stuffed Potatoes with Salsa & Beans
Snacks
1 hard-boiled egg seasoned with a pinch each of salt and pepper, 1/4 avocado, sliced, and 1 slice of whole-wheat bread (229 calories)1 cup nonfat plain Greek yogurt, 2 clementines and 1 Tbsp. chia seeds (253 calories)1 cup raspberries (64 calories)
Day 5
Daily Totals: 2,006 calories, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fat, 1,620 mg sodium.
Breakfast (340 calories)
Lunch (465 calories)
Dinner (543 calories)
Snacks
1/2 cup raspberries, 1 cup nonfat plain Greek yogurt and 1 Tbsp. chia seeds (215 calories)1 medium apple and 2 Tbsp. peanut butter (286 calories)1 ounce dark chocolate (156 calories)
Day 6
Daily Totals: 1,988 calories, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fat, 2,056 mg sodium.
Breakfast (523 calories)
1 cup oatmeal cooked in 2 cups water1/2 cup raspberries1 Tbsp. chopped walnuts1 hard-boiled egg
Top oatmeal with raspberries, walnuts and a pinch of cinnamon.
Lunch (450 calories)
Dinner (475 calories)
Snacks
1 cup cucumber slices and 1/2 cup hummus (223 calories)1 medium apple and 2 Tbsp. peanut butter (286 calories)1/2 cup raspberries (32 calories)
Day 7
Daily Totals: 1,977 calories, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fat, 1,913 mg sodium.
Breakfast (382 calories)
1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water1/2 medium apple, diced1 Tbsp. chopped walnuts1 hard-boiled egg
Top oatmeal with diced apple, walnuts and a pinch of cinnamon.
Lunch (450 calories)
Dinner (474 calories)
Serve with one (4-inch diameter) whole-wheat pita
Snacks
1 medium apple and 2 Tbsp. peanut butter (286 calories)1 hard-boiled egg seasoned with a pinch each of salt and pepper, 1/4 avocado, sliced, and 1 slice of whole-wheat bread (229 calories)1 ounce dark chocolate (156 calories)
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 our Vegetarian Diet Center.
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 271 to 523 calories while the lunches span 450-465 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.
How can I get more protein on a vegetarian diet?
If you’re looking to add more protein to your meals, you can find our top vegetarian protein sources here. Just know that adding extra protein will also add additional calories, so feel free to swap out as needed.
Health Benefits of a Vegetarian Diet
Higher fiber: Vegetarian diets are high in fiber-rich foods, such as fruits, vegetables, whole grains, nuts, seeds and beans. Fiber is essential for maintaining good digestive health and is helpful for helping to improve the health of your gut. Some fibers, like those found in bananas, onions and artichokes are fermentable fibers that can help produce short-chain fatty acids—compounds created in the gut that can help lower inflammation.
Antioxidants: Plant foods are rich in antioxidants like vitamin C, polyphenols and lycopene. These antioxidants can help lower inflammation in the body. This can lead to a reduced risk of developing cancers and chronic conditions, such as type 2 diabetes and neurodegenerative disease.
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
Is Plant-Based Meat Healthy? Here’s What a Dietitian Has to Say
Fresh vs. Frozen Vegetables
Dining and Cooking