EatingWell's 28-day Vegetarian Meal Plan provides an overall healthy-eating program that meets the U.S. Dietary Guidelines for Americans at three different daily caloric levels: 1200, 1500 and 1800. These menus are packed with nutrient-rich foods, including whole grains, low-fat dairy and plenty of fresh fruits and vegetables. The recipes use a variety of vegetarian protein sources, such as legumes, tofu, tempeh, whole grains, nuts, as well as cheese and eggs.
Each of the 28 days on the plan includes 5 to 8 EatingWell recipes that use common, everyday ingredients and are simple to prepare. The recipes include entrees, side dishes, salads and desserts and are accompanied by other healthy foods to create nutritionally balanced meals that are both delicious and satisfying. In addition to breakfast, lunch and dinner, each day on the plans includes a morning and an afternoon snack. Although many of the daily meal plans are almost vegan, they were not designed to be. However, with minor modifications, a strict vegan can follow these meal plans by replacing certain animal-source ingredients with the vegan counterpart: for example, soymilk for milk or soy cheese for cheese.
Pictured Recipe: Garden-Fresh Stir-Fry with Seitan