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You are here: Home / Healthy Eating / Free Vegetarian Meal Plan – Week 2

Free Vegetarian Meal Plan – Week 2

September 4, 2013 by Ajima Jackson 4 Comments

This is the plan for Week 2 of BWLW’s free 4 week vegetarian meal.  Our goal it to give you the tips you need to succeed with your weight loss journey.  If going vegetarian is part of that, we know you need meal ideas and recipes.  We’ve got what you need.  If you are going pescatarian, lacto-ovo-tarian or vegan, you can modify these plans for your needs.  I’ve  created a list of tips to help you use this meal plan, so make sure that you check that out as well.  You will find the week 2 shopping list below.

If you missed out on week 1, here are the links:

  • Vegetarian Meal Plan Week 1
  • Vegetarian Recipes for Week 1

Tofu Dairy in the Overall Meal Plan: If you don’t do tofu, omit it an use another faux meat or choose another recipe from another week.  On Dairy, many people are lactovegetarians (still eat dairy) or are transitioning to being vegetarian.  Please omit the diary that may be in one or two recipes if you don’t eat it.  Please modify these recipes as you see fit, if you are Vegan. 

  • Week 2 Vegetarian Recipes

vegetarian meal planDay 1

Breakfast – Cinnamon Raisin Oatmeal

Lunch – Lentil Soup (use leftovers from week 1 or make a new batch)

Snack – ½ Cup Corn with Hot Sauce and Lime
3 oz. Baby Carrots

Dinner – Sloppy Joes On Whole Wheat Buns with Baby Carrots

Day 2

Breakfast – Banana Blueberry Smoothie

Lunch –  Leftover Vegetarian Sloppy Joes

Snack – 8 Strawberries
1 Peach

Dinner – Tofu Tacos

Day 3

Breakfast – Whole Wheat
Waffles with Yogurt and Strawberries

Lunch –  Leftover Sloppy Joes Peanut Butter and Honey on Whole Wheat
w/ Baby Carrots

Snack – 1 Orange
1 Apple

Dinner – Black Bean Soup with Baked Tortilla Chips

Day 4

Breakfast – Coffee Smoothie

Lunch – Left over Tofu Tacos

Snacks – 4 oz. soy or greek yogurt
¼ cup raisins

Dinner – Pineapple Teriyaki Chickpeas

Day 5

Breakfast – Fruit Wrap

Lunch –  Leftover Black Bean Soup

Snacks – 4 oz. Celery Sticks
1 Apple

Dinner – Tofu Broccoli Bowl

Day 6

Breakfast – Pancakes with Raspberry Jam

Lunch – Quinoa Black Bean Bowl

Snacks – 1 Frozen banana

Dinner – Asian Ginger Noodles

Day 7

Breakfast – Breakfast Burrito

Lunch – Leftover Noodles

Snack – 1 oz. mixed nuts
1 Tomato Sliced with sea salt sprinkled on it.

Dinner – Veggie Lasagna

Shopping List

Produce

Apples 1

Avocado 1

Bananas 5

Baby Carrots 9 oz

Bell Peppers
Red 1, Green 1

Blueberries 4 oz

Broccoli 2 cups

Cherry Tomatoes- 1 package

Cilantro 1 bunch

Cucumber 1

Celery

Garlic 2

Ginger

Green Onion 3

Lemon 1

Lime 1

Mushrooms 1 package

Onion 2

Orange 1

Peach 1

Romaine Lettuce 1

Red Onion 2

Spinach 2 bag/bunch

Strawberries 1 lb

Thyme

Tomatoes 3

Tofu 2 lb firm

Tofu Silken 1 block (optional if making tofu yogurt) may be in Asain section on shelf, or in tofu section.

Soyrizo- soy chorizo, usually found in soy/tofu section near produce

Extra greens for salad as desiredBres

Corn Tortillas 4

Whole Wheat Bread 2 slices

Whole Wheat Tortillas or Wraps 2

Whole Wheat Hamburger Buns

Dry Goods and Grains

Apple Cider Vinegar

Balsamic Vinegar

Brown Rice

Chili Paste

Cocoa Powder

Dijon Mustard

Honey

Hot sauce

Instant Coffee

Marinara sauce

Maple syrup

Mixed Nuts

Nutritional Yeast

Olive Oil

Peanut butter

Quinoa

Pizza Sauce

Raisins

Rice Vinegar

Raspberry Preserves

Rolled Oats

Salsa

Sesame Oil

Sesame Seeds

Soy Sauce

Teriyaki Sauce

Tomato Paste

Unsweetened Applesauce

Whole Wheat Spaghetti

Whole Wheat Lasagna

 

Breads

Corn Tortillas 4

Whole Wheat Bread 2 slices

Whole Wheat Tortillas or Wraps 2

Whole Wheat Hamburger Buns

 

Canned

Black Beans 2 cans

Chickpeas 1 cans

Stewed Tomatoes 2 15oz. cans

Green Chili’s 1 can

Pineapple chunks in water

Tomato paste 1 can

Vegetable Stock 2 cups

Frozen

Blueberries (if they are too expensive fresh)

Corn

Mixed Vegetables for Lasagna

 

Dairy/Non Dairy

Milk

Yogurt (if not making vegan yogurt)

Ricotta 5oz

Mozzarella 3 oz

Spices

Chili Powder

Cinnamon

Cumin

Garlic

Italian Seasoning

Onion

Paprika

Pepper

Red Pepper Flakes

Salt

Turmeric

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.

Related posts:

  1. Free Vegetarian Meal Plan – Week 4
  2. Free Clean Eating Meal Plan – Week 4
  3. Recipes – Free Vegetarian Meal Plan Week 3
  4. Free Vegetarian Meal Plan – Week 3
  5. Free Clean Eating Meal Plan – Week 3
  6. Free Vegetarian Meal Plan – Recipes for Week 1
  7. Free Vegetarian Meal Plan – Week 1

Filed Under: Healthy Eating, Monthly Challenge, Recipes, September Challenge, Vegan and Vegetarian Tagged With: eating to lose weight, eating vegetarian, eating weight loss, free meal plan, go vegan, go vegetarian, lactovegetarians, meal plan, modify recipes, pescatarian, recipes, vegan, vegetarian, vegetarian meal plan, vegetarian recipes, veggie, weight loss, weight loss blog, weight loss plan, weight loss recipes

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Comments

  1. Esther says

    March 8, 2014 at 11:07 pm

    Currently I’m not eating any meat, but I’m not vegan or vegetarian. I don’t do gluten, dairy, or soy. Do you have any suggestions? When I start back eating meat I will only be eating lamb, fish, and turkey on special occasions.

    Reply

Trackbacks

  1. Week 2 – Vegetarian Meal Plan Recipes | Black Weight Loss Success says:
    September 4, 2013 at 2:03 pm

    […] are the recipes for week 2 of our Vegetarian Meal Plan.  If you see something you don’t like or don’t eat, modify it or omit it and find […]

    Reply
  2. September 2013 Challenge - Write What You Bite Challenge | Black Weight Loss Success says:
    September 4, 2013 at 2:05 pm

    […] WEEK 2 – Vegetarian Meal Plan […]

    Reply
  3. Free Vegetarian Meal Plan - Week 1 | Black Weight Loss Success says:
    September 4, 2013 at 2:31 pm

    […] Vegetarian Meal Plan Week 2 […]

    Reply

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