7-Day Clean-Eating Vegetarian Meal Plan to Lose Weight: 1,200 Calories

By: Emily Heaslip, MS, RD, CD

Hit the reset button with this clean-eating vegetarian meal plan. Filled with healthy plant-based whole foods, you'll give your body the nutrients it needs and none of the stuff it doesn't (think added sugars, refined grains and unhealthy fats).

Packed with healthy whole foods, this vegetarian clean-eating meal plan will give your body the nutrients it needs and none of the stuff it doesn't. We ditch added sugars, simple starches and unhealthy fats while pumping up the high-fiber fruits, vegetables and plant-based proteins (like beans, edamame and lentils). The high-fiber, high-protein meals and snacks in this plan will help you feel fuller on fewer calories, and will better balance your blood sugar to keep energy levels stable throughout the day, which is especially important if you're cutting calories to lose weight. A little meal-prep at the beginning of the week makes the busy weekdays easier and ensures you'll have healthy and delicious meals at the ready. With this week of healthy eating already mapped out, pair this meal plan with daily exercise and you're on track to lose a healthy 1 to 2 pounds per week.

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How to Meal-Prep Your Week of Meals:

1. Cook 5 hard-boiled eggs to have with breakfast on Days 2 and 6 and as snacks throughout the week.
2. Make the Sherry-Shallot Vinaigrette to use throughout the week.
3. Assemble and freeze the Slow-Cooker Creamy Lentil Soup Freezer Pack to have on Days 5 and 7.
4. Prepare the almond pesto for the Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto to have for dinner on Day 4.
5. When making the Roasted Vegetable & Black Bean Tacos for dinner on Day 1, make the associated recipe for the Sheet-Pan Roasted Root Vegetables and save the leftovers to use later in the week for different meals.
6. Either cook 1 cup wild rice or buy a packet of precooked rice for the Kale Salad with Beets & Wild Rice to have with dinner on Day 2 and for lunch on Day 3.

 

Day 1

Roasted Vegetable & Black Bean Tacos

Breakfast (318 Calories)

• 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (103 calories)

• 2 Tbsp. unsalted almonds

Lunch (343 calories)

• 1 serving Greek Salad with Edamame

P.M. Snack (30 calories)

• 1 plum

Dinner (343 calories)

• 1 serving Roasted Vegetable & Black Bean Tacos

Evening Snack (78 calories)

• 3/4 cup Frosted Grapes

Daily Totals: 1,216 calories, 50 g protein, 143 g carbohydrate, 33 g fiber, 57 g fat, 967 mg sodium.

 

Day 2

Kale Salad with Beets & Wild Rice

Breakfast (230 Calories)

• 1 serving Egg Salad Avocado Toast

A.M. Snack (32 calories)

• 1/2 cup raspberries

Lunch (343 calories)

• 1 serving Greek Salad with Edamame

P.M. Snack (78 calories)

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

Dinner (496 calories)

• 2 servings Kale Salad with Beets and Wild Rice • 1 slice whole-wheat toast topped with 1/4 avocado, mashed, and seasoned with a pinch each salt and pepper

Meal-Prep Tip: Reserve 2 servings of Kale Salad with Beets & Wild Rice to have for lunch on Day 3.

Daily Totals: 1,180 calories, 53 g protein, 98 g carbohydrate, 31 g fiber, 70 g fat, 1,986 mg sodium.

 

Day 3

Roasted Root Veggies & Greens over Spiced Lentils

Breakfast (268 calories)

• 1 cup plain nonfat Greek yogurt • 1/4 cup raspberries • 2 Tbsp. unsalted almonds

A.M. Snack (101 calories)

• 1 cup sliced cucumber • 1 Tbsp. Sherry-Shallot Vinaigrette

Toss cucumber together with vinaigrette to create a quick cucumber salad.

Lunch (345 calories)

• 2 servings leftover Kale Salad with Beets & Wild Rice

P.M. Snack (32 calories)

• 1/2 cup raspberries

Dinner (370 calories)

• 1 serving Roasted Root Veggies & Greens over Spiced Lentils

Daily Totals: 1,183 calories, 60 g protein, 113 g carbohydrates, 30 g fiber, 61 g fat, 1,187 mg sodium.

 

Day 4

Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Breakfast (318 calories)

• 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (78 calories)

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

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

If desired, use the Sherry-Shallot Vinaigrette to dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.

P.M. Snack (30 calories)

• 1 plum

Dinner (400 calories)

• 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Meal-Prep Tip: You should have 3/4 cup cannellini beans left over from dinner. Save them to use in dinner on Day 7. Cook the Slow-Cooker Creamy Lentil Soup Freezer Pack overnight so it's ready to take for lunch on Day 5 and save for lunch on Day 7.

Daily Totals: 1,200 calories, 52 g protein, 146 g carbohydrate, 30 g fiber, 53 g fat, 1,592 mg sodium.

 

Day 5

Tofu & Vegetable Scramble

Breakfast (252 calories)

• 1 cup plain nonfat Greek yogurt • 1/4 cup raspberries • 2 Tbsp. unsalted almonds

A.M. Snack (30 calories)

• 1 plum

Lunch (320 calories)

• 1 serving Slow-Cooker Creamy Lentil Soup

P.M. Snack (115 calories)

• 3/4 cup sliced carrots • 3 Tbsp. hummus

Dinner (419 calories)

• 2 3/4 cup Tofu & Vegetable Scramble

Evening Snack (78 calories)

• 3/4 cup Frosted Grapes

Daily Totals: 1,215 calories, 80 g protein, 131 g carbohydrate, 32 g fiber, 47 g fat, 1,530 mg sodium.

 

Day 6

Squash & Red Lentil Curry

Breakfast (230 calories)

• 1 serving Egg Salad Avocado Toast

A.M. Snack (103 calories)

• 2 Tbsp. almonds

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

If desired, use the Sherry-Shallot Vinaigrette to dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.

P.M. Snack (78 calories)

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

Dinner (430 calories)

• 1 serving Squash & Red Lentil Curry • 2 cups mixed greens tossed with 1 Tbsp. Sherry-Shallot Vinaigrette

Daily Totals: 1,214 calories, 50 g protein, 124 g carbohydrates, 33 g fiber, 64 g fat, 2,281 mg sodium.

 

Day 7

Raw Vegan Zoodles with Romesco

Breakfast (318 calories)

• 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (61 calories)

• 2 plums

Lunch (320 calories)

• 1 serving leftover Slow-Cooker Creamy Lentil Soup

P.M. Snack (119 calories)

• 1/4 cup raspberries • 2 Tbsp. almonds

Dinner (398 calories)

• 1 serving Raw Vegan Zoodles with Romesco • 3/4 cup canned cannellini beans, rinsed

Microwave the beans until heated through, about 1 minute. Mix in with the zoodles and sauce.

• 2 cups mixed greens tossed with 1 Tbsp. Sherry-Shallot Vinaigrette

Daily Totals: 1,216 calories, 57 g protein, 151 g carbohydrate, 39 g fiber, 47 g fat, 1,296 mg sodium.

 

WATCH: How to Make Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

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