7-Day Vegetarian Meal Plan: 2,000 Calories

Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day vegetarian meal plan makes it easy to eat meat-free and maintain a healthy weight. Eating more plant-based foods is a great way to boost your overall health, too. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.

In this 2,000-calorie vegetarian meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved—while meeting your nutrition goals. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help to keep you feeling energized all day long (get our list of Best Vegetarian Protein Foods to Eat). Coupled this healthy plant-based meal plan with daily exercise and you're on track to a healthier you.

Looking for a different calorie level? See our vegetarian meal plans at 1,200 calories and 1,500 calories.

1. Meal prep the Lemon-Roasted Vegetable Hummus Bowls and store in meal-prep containers for the work week. (To buy: amazon.com, $30 for 5)
2. Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Store in air-tight containers to keep fresh (To buy: amazon.com, $20 for 1 large).
3. Make 3 hard-boiled eggs to have as snacks for the week. (To buy: amazon.com, $12 for 1 medium).

• 1 cup oatmeal cooked in 2 cup water
• 1/2 cup raspberries
• 1 Tbsp. chopped walnuts
• 1 hard-boiled egg

Top oatmeal with raspberries, walnuts and a pinch of cinnamon.

• 1 medium apple
• 2 Tbsp. peanut butter

• 1 serving Whole-Wheat Veggie Wrap
• 1 banana

• 1 cup nonfat plain Greek yogurt
• 1/2 cup sliced strawberries
• 1 Tbsp. chia seeds

• 1 serving Mushroom-Quinoa Veggie Burgers with Special Sauce
• 1 serving Basic Green Salad with Vinaigrette

Daily Totals: 1,978 calories, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fat, 1,709 mg sodium.

Shopping Tip: When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.

• 2 servings Baked Banana-Nut Oatmeal Cups
• 2 clementine

• 1/2 cup raspberries
• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. chia seeds

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 apple

• 1 medium banana
• 1 Tbsp. peanut butter

• 1 serving Butternut Squash & Black Bean Tostadas
• 1 serving Basic Green Salad with Vinaigrette

• 1 ounce dark chocolate

Daily Totals: 1,985 calories, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fat, 1,771 mg sodium.

• 2 serving Baked Banana-Nut Oatmeal Cups
• 1 medium apple

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 1/4 avocado, sliced
• 1 slice whole-wheat toast

Spread avocado on toast.

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 banana

• 1 cup nonfat plain Greek yogurt
• 1/2 cup raspberries
• 1 Tbsp. chia seeds

• 1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese
• 2" slice of whole-wheat baguette

• 1 ounce dark chocolate

Daily Totals: 1,991 calories, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fat, 2,010 mg sodium.

• 2 serving Baked Banana-Nut Oatmeal Cups
• 1 medium apple

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 1/4 avocado, sliced
• 1 slice of whole-wheat bread

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 medium banana

• 1 cup nonfat plain Greek yogurt
• 2 clementines
• 1 Tbsp. chia seeds

• 1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream
• 1 serving Basic Green Salad with Vinaigrette

• 1 cup raspberries

Daily Totals: 1,977 calories, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fat, 1,879 mg sodium.

• 1 serving Avocado-Egg Toast
• 2 clementine

• 1/2 cup raspberries
• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. chia seeds

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 banana

• 1 medium apple
• 2 Tbsp. peanut butter

• 1 serving Vegetarian Tikka Masala
• 3/4 cup cooked brown rice
• 1 serving Basic Green Salad with Vinaigrette

• 1 ounce dark chocolate

Daily Totals: 2,006 calories, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fat, 1,620 mg sodium.

• 1 cup oatmeal cooked in 2 cup water
• 1/2 cup raspberries
• 1 Tbsp. chopped walnuts
• 1 hard-boiled egg

Top oatmeal with raspberries, walnuts and a pinch of cinnamon.

• 1 cup cucumber slices
• 1/2 cup hummus

• 1 serving Whole-Wheat Veggie Wrap
• 1 banana

• 1 medium apple
• 2 Tbsp. peanut butter

• 1 serving Beefless Vegan Tacos
• 1 serving Basic Green Salad with Vinaigrette

• 1/2 cup raspberries

Daily Totals: 1,988 calories, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fat, 2,056 mg sodium.

• 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
• 1 hard-boiled egg

• 1 medium apple
• 2 Tbsp. peanut butter

• 1 serving Whole-Wheat Veggie Wrap
• 1 banana

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 1/4 avocado, sliced
• 1 slice of whole-wheat bread

• 1 serving Curried Chickpea Stew
• 1 4" diameter whole-wheat pita

• 1 ounce dark chocolate

Daily Totals: 1,977 calories, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fat, 1,913 mg sodium.