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

Victoria Seaver, M.S., R.D.
Updated December 14, 2019
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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.

Don't Miss: The Best 30-Day Vegetarian Meal Plan

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 this our vegetarian meal plans at 1,500 calories and 2,000 calories.

How to Meal Prep Your Week of Meals:

  1. Make the Spiced Chickpea "Nuts" ahead of time. Store in an air-tight meal-prep container (To buy: amazon.com, $33) and store at room temperature.
  2. Prep your salad ingredients for this week. Wash your greens, shred the carrots, halve the tomatoes and slice the cucumber. Keep the salad greens separate from the chopped veggies to prevent wilting by storing things separately in air-tight meal-prep containers (To buy: amazon.com, $38).

Day 1

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 (47 calories)

  • 1/2 medium apple

Lunch (337 calories)

  • 2 cups mixed greens
  • 5 cherry tomatoes, halved
  • 1/2 cup cucumber slices
  • 1/4 cup Spiced Chickpea "Nuts"
  • 1 Tbsp. feta cheese

Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.

If you're taking this salad to go, pack it up in this handy meal-prep container, specifically made to keep your greens fresh and dressing separate until you're ready to eat. Buy It! amazon.com, $21)

P.M. Snack (80 calories)

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

Dinner (431 calories)

  • 1 servingMozzarella, Basil & Zucchini Frittata
  • 1 cup mixed greens topped with 1/2 Tbsp. each olive oil & balsamic vinegar.
  • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted

Daily Totals: 1,217 calories, 53 g protein, 126 g carbohydrates, 21 g fiber, 58 g fat, 1,183 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 (264 calories)

  • 1 cup nonfat plain Greek yogurt
  • 1/4 cup muesli
  • 1/4 cup blueberries

A.M. Snack (70 calories)

  • 2 clementines

Lunch (315 calories)

Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (78 calories)

  • 6 walnut halves

Dinner (422 calories)

Evening Snack (50 calories)

  • 1 Tbsp. chocolate chips, preferably dark chocolate

Meal-Prep Tip: Make a hard-boiled egg tonight to have for a snack on Day 3.

Daily Totals: 1,199 calories, 56 g protein, 139 g carbohydrates, 25 g fiber, 56 g fat, 1,085 mg sodium.

Day 3

Breakfast (266 calories)

A.M. Snack (78 calories)

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

Lunch (337 calories)

  • 2 cups mixed greens
  • 5 cherry tomatoes, halved
  • 1/2 cup cucumber slices)
  • 1/4 cup Spiced Chickpea "Nuts"
  • 1 Tbsp. feta cheese

Combine ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (103 calories)

  • 2/3 cup nonfat plain Greek yogurt
  • 3 Tbsp. blueberries

Dinner (426 calories)

Meal-Prep Tip: Save 1 cup of the Tomato & Artichoke Gnocchi to have for lunch on Day 4.

Daily Totals: 1,210 calories, 50 g protein, 149 g carbohydrates, 23 g fiber, 47 g fat, 1,482 mg sodium.

Day 4

Breakfast (264 calories)

  • 1 cup nonfat plain Greek yogurt
  • 1/2 cup muesli
  • 1/2 cup blueberries

A.M. Snack (105 calories)

  • 8 walnut halves

Lunch (331 calories)

P.M. Snack (70 calories)

  • 2 clementines

Dinner (435 calories)

Daily Totals: 1,204 calories, 56 g protein, 159 g carbohydrates, 26 g fiber, 44 g fat, 1,047 mg sodium.

Day 5

Breakfast (271 calories)

A.M. Snack (64 calories)

  • 1/2 green bell pepper, sliced
  • 2 Tbsp. hummus

Lunch (354 calories)

P.M. Snack (65 calories)

  • 5 walnut halves

Dinner (464 calories)

  • 1 2/3 cupsVegetarian Tikka Masala
  • 1/2 cup brown rice
  • 2 cups spinach, steamed
  • 1/2 whole-wheat pita round (6-1/2-inch)

Meal-Prep Tip: Save 1 2/3 cup Vegetarian Tikka Masala to have for lunch on Day 6.

Daily Totals: 1,218 calories, 55 g protein, 141 g carbohydrates, 26 g fiber, 53 g fat, 1,852 mg sodium.

Day 6

Breakfast (264 calories)

  • 1 cup nonfat plain Greek yogurt
  • 1/2 cup muesli
  • 1/2 cup blueberries or other berries
  • Top yogurt with berries and muesli.

A.M. Snack (60 calories)

  • 1/2 cup cucumber slices
  • 2 Tbsp. hummus

Lunch (340 calories)

P.M. Snack (147 calories)

  • 1 medium apple
  • 4 walnut halves

Dinner (376 calories)

  • 1 serving Pita "Pizzas" with balsamic vinaigrette dressed greens

Meal-Prep Tip: If you'll be eating lunch on-the-go on Day 7, prep your salad ingredients ahead of time.

Daily Totals: 1,186 calories, 67 g protein, 147 g carbohydrates, 27 g fiber, 45 g fat, 1,437 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 (47 calories)

  • 1/2 medium apple

Lunch (315 calories)

Combine salad ingredients and top with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (42 calories)

  • 1/2 cup blueberries

Dinner (400 calories)

Evening Snack (50 calories)

  • 1 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 1,210 calories, 36 g protein, 177 g carbohydrates, 24 g fiber, 45 g fat, 855 mg sodium.

Watch How to Make Baked Chickpea "Nuts"

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