7-Day Vegetarian Meal Plan: 1,200 Calories

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

This 7-day meal plan makes it easy to eat your veggies.

Incorporating more plant-based foods into your diet 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. Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day, 1,200-calorie vegetarian meal plan makes it easy to eat your veggies! The registered dietitians and culinary experts at EatingWell have done the work for you and planned out a week of delicious vegetarian meals and snacks. Since it can be challenging to get certain nutrients when limiting animal products, we made sure to include a variety of healthy foods like nuts, whole grains, plenty of fruits and vegetables, and protein-rich beans and tofu. We also included the calorie totals next to each meal so you can swap things in and out to make this plan work for you. We hope you enjoy this week filled with nourishing and healthy meatless meals.

Not sure if this is the plan for you? We offer a variety of meal plans for different health conditions, needs and diets. Find the meal plan that works best for you.

 

Watch How to Make Baked Chickpea "Nuts"

 

Day 1

Pictured Recipe: Mozzarella, Basil & Zucchini Frittata

Meal Prep Tip: If you will be short on time, you can make the Spiced Chickpea "Nuts" ahead of time. Cover and store at room temperature for up to 2 days.

Breakfast (297 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
• Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted

 

Day 2

Pictured Recipe: Butternut Squash & Black Bean Tostadas

Meal Prep 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 (316 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

 

Day 3

Pictured Recipe: Spiced Chickpea "Nuts"

Meal Prep Tip: Make a hard-boiled egg for tomorrow morning's snack.

Breakfast (279 calories)
• 1 slice whole-wheat bread, toasted
• 1 Tbsp. peanut butter
• 1 banana

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 (427 calories)
• 1 3/4 cups Tomato & Artichoke Gnocchi

 

Day 4

Pictured Recipe: Tomato & Artichoke Gnocchi

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 (332 calories)
Leftovers
• 1 cup Tomato & Artichoke Gnocchi
• 2 cups mixed greens
• Top greens with 1/2 Tbsp. each olive oil & balsamic vinegar.

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

Dinner (420 calories)
Bean & Veggie Rice Bowl
• 1/2 cup cooked brown rice
• 1/2 cup cooked black beans
• 1/2 green bell pepper and 1/2 onion, sliced and sautéed in 1 tsp. olive oil
• 1 oz. shredded Cheddar cheese
• 1/4 cup salsa
• Top rice with beans, vegetables, cheese and salsa. Garnish with cilantro, lime and hot sauce, if desired.

 

Day 5

Pictured Recipe: Vegetarian Tikka Masala

Breakfast (266 calories)
Egg Toast
• 1 slice whole-wheat bread, toasted
• 1/4 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
• Top toast with avocado and egg.
• 1 clementine

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

Lunch (351 calories)
Apple & Cheddar Pita Pocket
• 1 whole-wheat pita round (6-1/2-inch)
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 1 oz. Cheddar cheese
• 1 cup mixed greens
• Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.

P.M. Snack (100 calories)
• 1/2 medium apple
• 4 walnut halves

Dinner (438 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)

 

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 (329 calories)
Leftovers
• 1 2/3 cups 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 (394 calories)
Pita "Pizzas"
• 1 whole-wheat pita round (6-1/2-inch)
• 1 small tomato, sliced
• 1 oz. pearl mozzarella balls
• 1 Tbsp. chopped fresh basil
• Brush pita with 1 tsp. olive oil and top with tomato and mozzarella. Toast until cheese begins to melt. Top with basil just before serving.
• 2 cups mixed greens
• Top greens with 1/2 Tbsp. each olive oil & balsamic vinegar.

 

Day 7

Pictured Recipe: Farmers' Market Fried Rice

Breakfast (297 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 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 (316 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 (109 calories)
• 2/3 cup nonfat plain Greek yogurt
• 1/4 cup blueberries

Dinner (400 calories)
• 1 1/2 cups Farmers' Market Fried Rice

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

Note: This meal plan is controlled for calories, protein and sodium. If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.

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