Vegetarian Diet Plan for Beginners
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| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M. SNACK | LUNCH/ P.M. SNACK | DINNER |
| Smoothie/ Almonds | Egg salad/ Yogurt & blueberries | Gnocchi |
| English muffin, nut butter & banana/ Yogurt & raspberries | Veggie rice bowl/ Apple | Chopped salad |
| Smoothie/ Almonds | Veggie rice bowl/ Yogurt & blueberries | Beans & rice |
| English muffin, nut butter & banana/ Yogurt & raspberries | Veggie rice bowl/ Bell pepper | Quesadillas |
| Smoothie/ Almonds | Veggie rice bowl/ Yogurt & blueberries | Lentil soup & salad |
| English muffin, nut butter & banana/ Yogurt & raspberries | Lentil soup/ Apple | Chickpeas & veggies |
| Smoothie/ Yogurt & blueberries | Lentil soup/ Almonds | Baked eggs |
Day 1
Breakfast (316 calories)
Morning Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (385 calories)
Afternoon Snack (146 calories)
- 5-oz. container low-fat plain Greek yogurt
- ½ cup blueberries
Dinner (437 calories)
Daily Totals: 1,490 calories, 60g fat, 67g protein, 185g carbohydrate, 32g fiber, 1,392mg sodium
To Make it 2,000 Calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast, 1 medium apple to the A.M. snack and 3 Tbsp. chopped walnuts to the P.M. snack.
Day 2
Breakfast (344 calories)
Morning Snack (182 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (455 calories)
Afternoon Snack (77 calories)
Dinner (458 calories)
Daily Totals: 1,516 calories, 54g fat, 61g protein, 210g carbohydrate, 36g fiber, 1,085mg sodium
To Make it 2,000 Calories: Add 1 serving Blackberry Smoothie to breakfast and add 20 almonds to the P.M. snack.
Day 3
Breakfast (316 calories)
Morning Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (455 calories)
Afternoon Snack (125 calories)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup blueberries
Dinner (414 calories)
Daily Totals: 1,516 calories, 60g fat, 59g protein, 204g carbohydrate, 39g fiber, 651mg sodium
To Make it 2,000 Calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast, add 1 medium apple to the A.M. snack and 3 Tbsp. chopped walnuts to the P.M. snack.
Day 4
Breakfast (344 calories)
Morning Snack (182 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (455 calories)
Afternoon Snack (37 calories)
- 1 medium bell pepper, sliced
Dinner (477 calories)
Daily Totals: 1,495 calories, 66g fat, 62g protein, 174g carbohydrate, 34g fiber, 1,469mg sodium
To Make it 2,000 Calories: Add 1 serving Blackberry Smoothie to breakfast, 2 Tbsp. chopped walnuts to the A.M. snack and 3 Tbsp. hummus to the P.M. snack.
Day 5
Breakfast (316 calories)
Morning Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Lunch (455 calories)
Afternoon Snack (125 calories)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup blueberries
Dinner (410 calories)
Meal-Prep Tip: Reserve two servings One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on Days 6 and 7.
Daily Totals: 1,512 calories, 67g fat, 65g protein, 180g carbohydrate, 39g fiber, 822mg sodium
To Make it 2,000 Calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast, 1 Tbsp. chopped walnuts to the P.M. snack and 1/2 an avocado, sliced, to dinner.
Day 6
Ali Redmond
Breakfast (344 calories)
Morning Snack (182 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (400 calories)
Afternoon Snack (193 calories)
- 25 dry-roasted unsalted almonds
Dinner (399 calories)
Daily Totals: 1,518 calories, 63g fat, 69g protein, 180g carbohydrate, 37g fiber, 1,251mg sodium
To Make it 2,000 Calories: Add 1 serving Blackberry Smoothie to breakfast and 3 Tbsp. chopped walnuts to the A.M. snack.
Day 7
Breakfast (316 calories)
Morning Snack (125 calories)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup blueberries
Lunch (400 calories)
Afternoon Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (440 calories)
Daily Totals: 1,487 calories, 56g fat, 78g protein, 183g carbohydrate, 35g fiber, 1,414mg sodium
To Make it 2,000 Calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast and 1 serving Guacamole Chopped Salad to dinner.
Prep Ahead Tips
- Prepare five servings of the Edamame & Veggie Rice Bowl to have for lunch on Days 2 through 5.
- Refrigerate the dressing separately from the rest of the bowl until ready to use.
Frequently Asked Questions
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Is it OK to mix and match meals if there is 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 dinner recipes.
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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 316 to 344 calories while the lunches span 385 to 455 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.
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Why is there not a modification for 1,200 calories?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.
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Is Parmesan cheese vegetarian?While most types of cheese are vegetarian, some, like Parmesan, are made from animal rennet—which means that it’s not technically a vegetarian food. However, some brands make Parmesan made with vegetable rennet so if you want to eat strictly vegetarian, read the label and look for vegetarian Parm.
Health Benefits of a Vegetarian Diet
Several types of eating patterns fall under the umbrella term, “plant-based” diet. This includes vegetarian, vegan, pescatarian, and flexitarian. Plants are the foundation of all these eating patterns, but there are a few differences. A vegetarian diet focuses on plant-based foods including fruits, vegetables, whole grains, beans, lentils, nuts, seeds and soy and also includes dairy and eggs. A pescatarian diet is when you follow a vegetarian diet but also include fish and seafood. And a vegan diet includes no animal products at all—even honey for strict vegans—and focuses solely on non-animal sources for nutrition. A flexitarian eating pattern follows a mostly vegetarian style of eating while allowing meat now and then.
Even if you decide to include meat sometimes, there are some serious health benefits to incorporating more plant-based foods into your routine. People who eat plant-based diets tend to have fewer heart-related issues, a lower risk for certain types of cancers and a lower risk of developing diabetes. Plus, people who follow plant-based diets may be more successful with weight loss. The reason? Mainly fiber, which is found in fruits, vegetables, nuts, seeds, whole grains and legumes. This unassuming nutrient keeps us satisfied for longer after meals, which helps us consume fewer calories overall. If switching to a vegetarian diet means that your intake of fiber will suddenly increase, be sure to also increase your water intake. This will help your body better deal with the increase in fiber and keep things moving through your digestive system.
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
Dried vs. Fresh Fruit: Which One Is Healthier?
Is Plant-Based Meat Healthy? Here’s What a Dietitian Has to Say
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