7-Day Vegetarian Meal Plan: 1,500 Calories

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

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, 1,500-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.

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.

Watch How to Make Baked Chickpea "Nuts"

 

Day 1:

Breakfast (345 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
• 2 Tbsp. chopped walnuts
Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (152 calories)
• 1/2 medium apple
• 1 Tbsp. peanut butter

Lunch (362 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"
• 2 Tbsp. feta cheese
Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (126 calories)
• 3/4 cup nonfat plain Greek yogurt
• 1/2 cup sliced strawberries

Dinner (510 calories)
• 1 serving Mozzarella, Basil & Zucchini Frittata
• 2 cups mixed greens
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

Meal Prep Tip: When buying a premade muesli, look for one without added sugars and that hasn't been toasted in oil, which take away from the healthy goodness of this whole-grain breakfast.

 

Day 2:

Breakfast (320 calories)
• 1 cup nonfat plain Greek yogurt
• 1/3 cup muesli
• 1/2 cup blueberries

A.M. Snack (105 calories)
• 1 medium banana

Lunch (386 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 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (131 calories)
• 10 walnut halves

Dinner (492 calories)
• 2 Butternut Squash & Black Bean Tostadas
• 2 clementines

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

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

 

Day 3:

Breakfast (331 calories)
• 1 slice whole-wheat bread, toasted
• 1 1/2 Tbsp. peanut butter
• 1 banana

A.M. Snack (183 calories)
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 8 walnut halves

Lunch (362 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"
• 2 Tbsp. feta cheese
Combine ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (154 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup blueberries

Dinner (487 calories)
• 2 cups Tomato & Artichoke Gnocchi

 

Day 4:

Breakfast (320 calories)
• 1 cup nonfat plain Greek yogurt
• 1/3 cup muesli
• 1/2 cup blueberries

A.M. Snack (166 calories)
• 8 walnut halves
• 1 clementine

Lunch (391 calories)
Leftovers
• 1 1/4 cup Tomato & Artichoke Gnocchi
• 2 cups mixed greens
Top greens with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (105 calories)
• 1 medium banana

Dinner (524 calories)
Bean & Veggie Rice Bowl
• 3/4 cup cooked brown rice
• 3/4 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:

Breakfast (347 calories)
Egg Toast
• 1 slice whole-wheat bread, toasted
• 1/2 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 (140 calories)
• 1/2 green bell pepper, sliced
• 3 Tbsp. hummus
• 2 medium carrots

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 (178 calories)
• 1/2 medium apple
• 10 walnut halves

Dinner (492 calories)
• 1 2/3 cups Vegetarian Tikka Masala
• 3/4 cup brown rice
• 2 cups spinach, steamed
• 1/2 whole-wheat pita round (6-1/2-inch)

 

Day 6:

Breakfast (320 calories)
• 1 cup nonfat plain Greek yogurt
• 1/3 cup muesli
• 1/2 cup blueberries or other berries

A.M. Snack (136 calories)
• 1/2 cup cucumber slices
• 3 Tbsp. hummus
• 2 medium carrots

Lunch (399 calories)
Leftovers
• 1 2/3 cups Vegetarian Tikka Masala
• 1/2 whole-wheat pita round (6-1/2-inch)
• 2 cups spinach, steamed
• 2 clementines

P.M. Snack (173 calories)
• 1 medium apple
• 6 walnut halves

Dinner (464 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 topped with 1/2 Tbsp. each olive oil & balsamic vinegar.

 

Day 7:

Breakfast (345 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
• 2 Tbsp. chopped walnuts
Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (152 calories)
• 1/2 medium apple
• 8 walnut halves

Lunch (386 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 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (175 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries

Dinner (450 calories)
• 1 1/2 cups Farmers' Market Fried Rice
• 1 Tbsp. chocolate chips, preferably dark chocolate, to enjoy after dinner

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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