7-Day Vegetarian Diet Meal Plan With Recipes

A vegetarian diet are one of the healthiest approaches to weight loss. Plant-based foods such vegetables, fruits, and whole grains are full of fiber, keep you satiated with less calories, and prevent weight gain . In addition, they too reduce the risk of heart diseases.

Whenever you’re a vegetarian or want to avoid meat, the 7-Day Vegetarian Diet Meal Plan won’t only help burn fat but too boost your health.

7-Day Vegetarian Diet Chart For Weight Loss

Day 1 (Monday – 1200 Calories)

Meal What To Eat
Breakfast(6:45 – 7:45 am) Vegan Protein Pancakes + ½ Cup Berries
Lunch(12:30 – 1:30 pm) “Tuna” Salad Lettuce Wrap
Post-Lunch Snack(3:30 – 4:30 pm) Apple with Almond Butter + 1 Tbs. Almond Butter + 1 Apple
Dinner(7:00 – 7:30 pm) Cauliflower Steak with Romesco Sauce


Vegan Protein Pancakes (Makes 2 – 3 Pancakes)

You will need

  • 1/3 Cup Unsweetened Applesauce
  • 2 Teaspoons Coconut Oil, Melted
  • 1 Teaspoon Coconut Sugar
  • 1 Scoop Vanilla Protein
  • 1 Teaspoon Unsalted Peanut Butter
  • 1 ¼ Cups Whole-Wheat Flour
  • 2 Teaspoons Baking Powder
  • ¼ Tsp. Salt
  • 1 ½ Cups Unsweetened Almond Milk
  • 1 Teaspoon Warm Water

What You Have To Do

  1. Whisk flour, baking powder, protein and salt in a large bowl.
  2. Whisk milk, applesauce, oil and sugar in a medium bowl.
  3. Add wet ingredients to dry and mix until just combined. Do not overmix!
  4. Let the batter sit for about 10 minutes.
  5. Spray a large non-stick skillet with cooking spray and heat over medium heat.
  6. Once heated, pout about ¼ cup of batter per pancake (Do not stir the batter prior!)
  7. Cook until you see the batter start to bubble, about 3 minutes.
  8. Flip and cook for another 3 minutes.
  9. Mix together peanut butter and water and drizzle on pancakes!

Tuna Salad Lettuce Wrap

You will need

  • 2 Teaspoons Lemon Juice
  • ½ Teaspoon Garlic Powder
  • Pinch of Cayenne Powder
  • 4 Large Romaine Leaves (For Serving)
  • 1 Can Chickpeas, Drained
  • ½ Red Onion, Diced
  • 2 Pickles, Diced
  • 2 Stalks Celery, Finely Diced
  • ½ Cup Vegan Mayo, Or 1 Mashed Avocado

What You Have To Do

  1. Place chickpeas, garlic + cayenne pepper into food processor (or mash well with a fork).
  2. Combine chickpea mixture with the remaining ingredients.
  3. Serve on lettuce leaf or sprouted grain bread.

Cauliflower Steak with Romesco Sauce

You will need

  • 2 Teaspoons Extra Virgin Olive Oil
  • 1 12-Ounce Jar Roasted Red Peppers
  • 5 Plum Tomatoes
  • ¾ Cup Raw Almonds
  • ¼ Cup Parsley
  • 1 Tablespoon EVOO
  • 1 Large Cauliflower
  • 1 Teaspoon Salt
  • 2 – 3 Cloves Garlic
  • 1 Teaspoon Lemon Juice

What You Have To Do

  1. Preheat oven to 425 degrees.
  2. Cut off the bottom of the cauliflower and cut into 4 vertical slices, about 1 – 1 ½ inches thick
  3. Brush lightly with EVOO and sprinkle with salt + pepper
  4. Roast in oven for about 30 – 40 minutes, flipping half way through.
  5. While cooking, place ingredients for the romesco sauce (Marked with a [*]) in a food processor and blend until creamy.
  6. Once cauliflower is tender and golden brown, remove and top with sauce.

Day 2 (Tuesday – 1500 Calories)

Meal What To Eat
Breakfast(6:45 – 7:45 am) Dark Chocolate Chia Pudding + 1 Cup of Pineapple or toppings of Blueberries
Lunch(12:30 – 1:30 pm) Southwestern Mason Jar Salad
Post-Lunch Snack(3:30 – 4:30 pm) 1 Cup Raw Veggies (Carrot, Celery, Cauliflower, Broccoli) + 1 Cup Hummus
Dinner(7:00 – 7:30 pm) Spaghetti Squash with Avocado Pesto
7-Day Vegetarian Diet Meal Plan With Recipes

7-Day Vegetarian Diet Meal Plan With Recipes

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