7-Day Vegetarian Meal Plan: 2,000 Calories
This vegetarian meal plan makes it easy to get your fill of plant-based foods with a full week of breakfast, lunch, snacks and dinner recipes.
Reviewed by Dietitian Jessica Ball, M.S., RD
Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day vegetarian meal plan makes it easy to eat meat-free and maintain a healthy weight. Eating more plant-based foods is a great way to boost your overall health, too.
For example, a vegetarian diet has been shown to reduce the risk of diseases related to chronic inflammation, including heart disease, type-2 diabetes and even certain types of cancer, per a 2021 review in the International Journal of Environmental Research and Public Health.
In this 2,000-calorie vegetarian meal plan, we include plenty of filling foods so you feel full and satisfied while meeting your nutrition goals. Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables and healthy fats—like nuts—help to keep you feeling energized all day long. Combine this healthy plant-based meal plan with daily exercise and you're on track to a healthier you.
Looking for a different calorie level? See our vegetarian meal plans at 1,200 calories and 1,500 calories.
Related: Top Vegetarian Protein Sources
How to Meal Prep Your Week of Meals
Meal prep the Lemon-Roasted Vegetable Hummus Bowls and store in meal-prep containers for the work week.
Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Store in air-tight containers to keep fresh.
Make 3 hard-boiled eggs to have as snacks for the week.
Day 1
Breakfast (522 calories)
1 cup oatmeal cooked in 2 cups water
1/2 cup raspberries
1 Tbsp. chopped walnuts
1 hard-boiled egg
Top oatmeal with raspberries, walnuts and a pinch of cinnamon.
A.M. Snack (286 calories)
1 medium apple
2 Tbsp. peanut butter
Lunch (450 calories)
1 serving Whole-Wheat Veggie Wrap
1 banana
P.M. Snack (210 calories)
1 cup nonfat plain Greek yogurt
1/2 cup sliced strawberries
1 Tbsp. chia seeds
Dinner (509 calories)
1 serving Basic Green Salad with Vinaigrette
Daily Totals: 1,978 calories, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fat, 1,709 mg sodium.
Day 2
Breakfast (421 calories)
2 servings Baked Banana-Nut Oatmeal Cups
2 clementines
A.M. Snack (216 calories)
1/2 cup raspberries
1 cup nonfat plain Greek yogurt
1 Tbsp. chia seeds
Lunch (455 calories)
1 serving Lemon-Roasted Vegetable Hummus Bowls
1 apple
P.M. Snack (201 calories)
1 medium banana
1 Tbsp. peanut butter
Dinner (422 calories)
1 serving Butternut Squash & Black Bean Tostadas
1 serving Basic Green Salad with Vinaigrette
Evening Snack (156 calories)
1 ounce dark chocolate
Daily Totals: 1,985 calories, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fat, 1,771 mg sodium.
Day 3
Breakfast (271 calories)
2 servings Baked Banana-Nut Oatmeal Cups
1 medium apple
A.M. Snack (158 calories)
1 hard-boiled egg seasoned with a pinch each of salt and pepper
1/4 avocado, sliced
1 slice whole-wheat toast
Spread avocado on toast.
Lunch (465 calories)
1 serving Lemon-Roasted Vegetable Hummus Bowls
1 banana
P.M. Snack (216 calories)
1 cup nonfat plain Greek yogurt
1/2 cup raspberries
1 Tbsp. chia seeds
Dinner (479 calories)
1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese
2" slice of whole-wheat baguette
Evening Snack (156 calories)
1 ounce dark chocolate
Daily Totals: 1,991 calories, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fat, 2,010 mg sodium.
Day 4
Breakfast (446 calories)
2 servings Baked Banana-Nut Oatmeal Cups
1 medium apple
A.M. Snack (229 calories)
1 hard-boiled egg seasoned with a pinch each of salt and pepper
1/4 avocado, sliced
1 slice of whole-wheat bread
Lunch (465 calories)
1 serving Lemon-Roasted Vegetable Hummus Bowls
1 medium banana
P.M. Snack (253 calories)
1 cup nonfat plain Greek yogurt
2 clementines
1 Tbsp. chia seeds
Dinner (520 calories)
1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream
1 serving Basic Green Salad with Vinaigrette
Evening Snack (64 calories)
1 cup raspberries
Daily Totals: 1,977 calories, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fat, 1,879 mg sodium.
Day 5
Breakfast (340 calories)
1 serving Avocado-Egg Toast
2 clementines
A.M. Snack (215 calories)
1/2 cup raspberries
1 cup nonfat plain Greek yogurt
1 Tbsp. chia seeds
Lunch (465 calories)
1 serving Lemon-Roasted Vegetable Hummus Bowls
1 banana
P.M. Snack (286 calories)
1 medium apple
2 Tbsp. peanut butter
Dinner (543 calories)
1 serving Vegetarian Tikka Masala
3/4 cup cooked brown rice
1 serving Basic Green Salad with Vinaigrette
Evening Snack (156 calories)
1 ounce dark chocolate
Daily Totals: 2,006 calories, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fat, 1,620 mg sodium.
Day 6
Breakfast (523 calories)
1 cup oatmeal cooked in 2 cups water
1/2 cup raspberries
1 Tbsp. chopped walnuts
1 hard-boiled egg
Top oatmeal with raspberries, walnuts and a pinch of cinnamon.
A.M. Snack (223 calories)
1 cup cucumber slices
1/2 cup hummus
Lunch (450 calories)
1 serving Whole-Wheat Veggie Wrap
1 banana
P.M. Snack (286 calories)
1 medium apple
2 Tbsp. peanut butter
Dinner (475 calories)
1 serving Beefless Vegan Tacos
1 serving Basic Green Salad with Vinaigrette
Evening Snack (32 calories)
1/2 cup raspberries
Daily Totals: 1,988 calories, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fat, 2,056 mg sodium.
Day 7
Breakfast (382 calories)
1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
1/2 medium apple, diced
1 Tbsp. chopped walnuts
1 hard-boiled egg
Top oatmeal with diced apple, walnuts and a pinch of cinnamon.
A.M. Snack (286 calories)
1 medium apple
2 Tbsp. peanut butter
Lunch (450 calories)
1 serving Whole-Wheat Veggie Wrap
1 banana
P.M. Snack (229 calories)
1 hard-boiled egg seasoned with a pinch each of salt and pepper
1/4 avocado, sliced
1 slice of whole-wheat bread
Dinner (474 calories)
1 serving Curried Chickpea Stew
1, 4-inch diameter whole-wheat pita
Evening Snack (156 calories)
1 ounce dark chocolate
Daily Totals: 1,977 calories, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fat, 1,913 mg sodium.
Read the original article on Eating Well.
