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).

Emily Lachtrupp, M.S., R.D., C.D.
April 04, 2019
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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 eating fewer calories to lose weight. Think it's hard to get enough protein on a vegetarian diet? Try these top vegetarian protein foods.

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. If 1,200 calories is too low for you, see this same meal plan at 1,500 calories.

How to Meal-Prep Your Week of Meals:

Day 1

Breakfast (318 Calories)

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)

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

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)

• 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

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

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)

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

Day 4

Breakfast (318 calories)

A.M. Snack (78 calories)

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

Lunch (374 calories)

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)

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

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)

P.M. Snack (115 calories)

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

Dinner (419 calories)

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

Breakfast (230 calories)

• 1 serving Egg Salad Avocado Toast

A.M. Snack (103 calories)

• 2 Tbsp. almonds

Lunch (374 calories)

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)

• 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

Breakfast (318 calories)

A.M. Snack (61 calories)

• 2 plums

Lunch (320 calories)

• 1 serving leftover Slow-Cooker Creamy Lentil Soup

P.M. Snack (135 calories)

  • 1/2 cup raspberries
  • 2 Tbsp. almonds

Dinner (361 calories)

• 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: 1,195 calories, 60 g protein, 157 g carbohydrate, 42 g fiber, 46 g fat, 1,482 mg sodium.

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