I’m happy to bring you are free 4 week vegetarian meal plan to help you on your weight loss journey. I feel that there are a lot of benefits to eating vegetarian and I want to make sure that I provide a vegetarian plan along with clean eating plan I’ve posted. I’ve also created a list of tips to help you use this meal plan. Visit the link for the recipes for week 1. You’ll find the shopping list at the bottom of this post.
Dairy: There are a few recipes in this plan that include in this meal plan because I know many people are lactovegetarians or are transitioning to being vegetarian. Please omit the diary if you don’t eat it. Please modify these recipes as you see fit, if you are Vegan.
Vegetarian Meal Plan Week 1
- Recipes for Week 1
- Vegetarian Meal Plan Week 2
- Vegetarian Meal Plan Week 3
- Vegetarian Meal Plan Week 4
Day 1
Breakfast – Banana Blueberry Oatmeal
Lunch – Strawberry Spinach Salad
Snack – 3 oz baby carrots, 8 Strawberries
Dinner – Black Bean Burrito with Pineapple Salsa
Day 2
Breakfast – Tofu Scramble
Lunch – Hummus with Pita Bread and Veggies
Snack – 1 tomato, sliced, ½ cup of grapes
Dinner – Stir Fry Vegetables with Brown Rice and Baked Tofu
Day 3
Breakfast – Strawberry Banana Smoothie
Lunch – Leftover Stir Fry
Snack – ½ cup of blueberries, 1 Cucumber sliced with lemon and chili powder
Dinner – Pita Pizza with veggie topping
Day 4
Breakfast – Breakfast Tacos
Lunch – Hummus and Black Bean Wrap
Snack – ½ cup of grapes, 3 oz baby carrots
Dinner – Spaghetti Squash with Mushroom Marinara Sauce
Day 5
Breakfast – Fruit Salad with mint and agave drizzled on top
Lunch – Spaghetti Squash Leftovers
Snack – Raw Veggies, Roasted pear topped with 2 oz. yogurt
Dinner – Black Bean Veggie Burger on Whole Wheat
Day 6
Breakfast – Breakfast sweet potato
Lunch – Veggie Sandwich on Whole Wheat
Snack – ½ cup Grapes, 1 Apple
Dinner – Lentil Soup with Side Salad
Day 7
Breakfast – Mango Lime Smoothie
Lunch – Leftover Black Bean Burger with Baked Tortilla Chips
Snack – 20 almonds, 8 strawberries
Dinner – Pesto Penne with side salad
We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.
Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.
Shopping List for Week 1
| Produce
Apples 1 Alfalfa sprouts 1 container Avocado 1 Bananas 3 Baby Carrots 12 oz Basil 1 Bell Peppers- Red 2 Green 2 Blueberries 8 oz Cherry Tomatoes- 1 package Cilantro 1 bunch Cucumber 1 Grapes 1 ½ cups Garlic 2 Lemon 1 Lime 1 Mushrooms 1 package Onion 2 Pear 1 Parsley Romaine Lettuce 1 Red Onion 2 Strawberries 2lb Spaghetti Squash 1 Sprouts 1 pack Sweet Potato 1 Spinach 2 bag/bunch Spaghetti Squash 1 Thyme Tomatoes 2 Tofu 2 lb firm Tofu Silken 1 block (optional if making tofu yogurt) Extra greens for salad as desired Extra veggies for dipping Mango Stir Fry Veggies Corn Fruit of your choice for fruit salad |
Dry Goods
Almonds ½ cup Balsamic Vinegar Brown Rice Brown Sugar Ketchup Lentils Mustard Dijon Mustard Hot sauce Light raspberry vinaigrette Marinara sauce Nutritional Yeast Olive Oil Peanut butter Pineapple Salsa Pizza Sauce Raisins Rolled Oats Soy Sauce Teriyaki sauce Tahini Unsweetened Applesauce Whole Wheat or Brown Rice Penne Breads Corn Tortillas 4 Whole Wheat Bread 2 slices Whole Wheat pita Bread 2 Whole Wheat Tortillas or Wraps 2 Whole Wheat Hamburger Buns
|
Canned
Black Beans 2 cans Chickpeas 2 cans Stewed Tomatoes 2 15oz. cans Green Chili’s 1 can Tomato paste 1 can Vegetable Stock 4 cups Frozen Dairy/Non Dairy Milk Yogurt (if not making vegan yogurt) Feta cheese ¼ Cup Cheddar Cheese ¼ cup Parmigiano-Reggiano ½ oz. Mozzarella ¼ cup Spices Chili Powder Cinnamon Cumin Garlic Italian Seasoning Onion Paprika Pepper Salt Turmeric |
RebGlitter says
I am currently on a low carbohydrate diet. I noticed there are a lot of carbs on this veggie meal plan. Would it be alright for me to use this meal plan ever other week, switch back to low carbs and still shed weight.
Zipporah says
I like the vegetarian meal plan but I would like to know the nutritional breakdown. I exercise at 4-5 times a week and I want to make sure I’m getting enough protein, naturally. I would appreciate some feedback. Please and thank you.
Ajima Jackson says
I don’t have the exact nutritional breakdown for each meal.
irene says
Was thinking about trying veg meal plan
martha mccray says
Is there recipes for week one
Ajima Jackson says
Yes, the link is at the top.
Molly says
where are the recipes to go with the meal plan?
Ajima Jackson says
They are listed on the page for each week: You’ll find this link to the Recipes for Week 1 above. http://www.blackweightlosssuccess.com/free-vegetarian-meal-plan-recipes-for-week-1/