This vegetarian weight-loss meal plan makes it easy to eat your veggies and lose weight.

Victoria Seaver, M.S., R.D.
Updated January 03, 2020
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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 lose weight. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.

In this 1,200-calorie vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied-not starved-while cutting calories. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help to keep you feeling energized all day long (get our list of Best Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you're on track to lose a 1 to 2 pounds per week.

Looking for a different calorie level? See our vegetarian meal plans at 1,500 calories and 2,000 calories.

How to Meal Prep Your Week of Meals:

  1. Meal prep the Lemon-Roasted Vegetable Hummus Bowls and store in to-go containers for the work week. (To buy: amazon.com, $21)
  2. Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Store in air-tight meal-prep containers to keep fresh (To buy: amazon.com, $38).
  3. Make 3 hard-boiled eggs to have as snacks for the week.

Day 1

Breakfast (310 calories)

  • 3/4 cup oatmeal cooked in 1 1/2 cup water
  • 1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

P.M. Snack (80 calories)

  • 1/2 cup nonfat plain Greek yogurt
  • 1/4 cup sliced strawberries

Dinner (394 calories)

Daily Totals: 1,224 calories, 45 g protein, 173 g carbohydrates, 33 g fiber, 43 g fat, 1,269 mg sodium.

Day 2

Shopping Tip: When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.

Breakfast (211 calories)

A.M. Snack (116 calories)

  • 1/4 cup raspberries
  • 3/4 cup nonfat plain Greek yogurt

Lunch (360 calories)

P.M. Snack (105 calories)

  • 1 medium banana

Dinner (422 calories)

Daily Totals: 1,214 calories, 51 g protein, 163 g carbohydrates, 32 g fiber, 47 g fat, 1,317 mg sodium.

Day 3

Breakfast (271 calories)

A.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

P.M. Snack (120 calories)

  • 2/3 cup nonfat plain Greek yogurt
  • 1/2 cup raspberries

Dinner (380 calories)

Daily Totals: 1,208 calories, 55 g protein, 160 g carbohydrates, 32 g fiber, 45 g fat, 1,478 mg sodium.

Day 4

Breakfast (271 calories)

A.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

P.M. Snack (101 calories)

  • 1/2 cup nonfat plain Greek yogurt
  • 1 clementines

Dinner (405 calories)

Daily Totals: 1,215 calories, 49 g protein, 162 g carbohydrates, 32 g fiber, 46 g fat, 1,349 mg sodium.

Day 5

Breakfast (306 calories)

A.M. Snack (32 calories)

  • 1/2 cup raspberries

Lunch (360 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (428 calories)

Daily Totals: 1,221 calories, 47 g protein, 155 g carbohydrates, 35 g fiber, 53 g fat, 1,203 mg sodium.

Day 6

Breakfast (310 calories)

  • 3/4 cup oatmeal cooked in 1 1/2 cup water
  • 1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

A.M. Snack (115 calories)

  • 3/4 cup cucumber slices
  • 1/4 cup hummus

Lunch (345 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (360 calories)

Daily Totals: 1,225 calories, 44 g protein, 165 g carbohydrates, 35 g fiber, 49 g fat, 1,417 mg sodium.

Day 7

Breakfast (322 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

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

P.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Dinner (401 calories)

Daily Totals: 1,211 calories, 67 g protein, 138 g carbohydrates, 31 g fiber, 46 g fat, 1,625 mg sodium.

WATCH: How to Make Vegetarian Tikka Masala