7-Day Vegetarian Meal Plan: 1,200 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

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

7-Day Vegetarian Meal Plan: 1,200 Calories

This 7-day vegetarian weight-loss meal plan makes it easy to eat meat free and lose weight.

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. Coupled this healthy plant-based meal plan with daily exercise and you're on track to lose a 1 to 2 pounds per week.

 

How to Meal Prep Your Week of Meals:


1. Make the Spiced Chickpea "Nuts" ahead of time. Cover and store at room temperature.
2. Make a hard-boiled egg for Day 3.
3. Prep your salad ingredients for Days 1, 2, 3 and 7. 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.

 

Day 1

Breakfast (322 calories)
Oatmeal with Fruit & Nuts
• 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
Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (47 calories)
• 1/2 medium apple

Lunch (337 calories)
Green salad with Spiced Chickpea "Nuts"
• 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.

P.M. Snack (80 calories)
• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup sliced strawberries

Dinner (431 calories)
• 1 serving Mozzarella, 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)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 1/4 cup grated carrot
• 1 Tbsp. chopped walnuts
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)
• 2 Butternut Squash & Black Bean Tostadas

Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

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)
• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (78 calories)
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (337 calories)
Green salad with Spiced Chickpea Nuts
• 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)
• 1 3/4 cups Tomato & Artichoke Gnocchi

Daily Totals: 1,210calories, 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
Top yogurt with blueberries and muesli.

A.M. Snack (105 calories)
• 8 walnut halves

Lunch (331 calories)
• 1 cup leftover Tomato & Artichoke Gnocchi
• 2 cups mixed greens topped with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (70 calories)
• 2 clementines

Dinner (435 calories)
• 2 1/2 cups Bean & Veggie Taco Bowl

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)
• 1 serving Avocado-Egg Toast

A.M. Snack (64 calories)
• 1/2 green bell pepper, sliced
• 2 Tbsp. hummus

Lunch (354 calories)
• 1 serving Apple & Cheddar Pita Pockets

P.M. Snack (65 calories)
• 5 walnut halves

Dinner (464 calories)
• 1 2/3 cups Vegetarian Tikka Masala
• 1/2 cup brown rice
• 2 cups spinach, steamed
• 1/2 whole-wheat pita round (6-1/2-inch)

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)
• 1 2/3 cups leftovers Vegetarian Tikka Masala
• 1/2 whole-wheat pita round (6-1/2-inch)
• 2 cups spinach, steamed

P.M. Snack (147 calories)
• 1 medium apple
• 4 walnut halves

Dinner (376 calories)
• 1 serving Pita "Pizzas" with balsamic vinaigrette dressed greens

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)
Oatmeal with Fruit & Nuts
• 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
Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (47 calories)
• 1/2 medium apple

Lunch (315 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/2 cup cucumber, sliced
• 1/4 cup grated carrot
• 1 Tbsp. chopped walnuts
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)
• 1 1/2 cups Farmers' Market Fried Rice

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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