Vegetarian Daily Meal Plan Template
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1VEGETARIAN
Vegetarian Meal Plan
Vegetarian Meal Plan
Breakfast
Lunch
Dinner
Snack
¾ c cooked oatmeal with raisins and 2
2 slices of whole grain toast with 1/3
3 oz tofu grilled and sautéed with a load
2-4 cups of raw veggies with ½ cup
Sunday
tbsp walnuts sprinkled with soy vanilla
avocado smashed and salsa on top with
of veggies (broccoli/cauliflower/mush-
hummus OR a medium apple with 1 tbsp
protein powder. Enjoy with fresh fruit.
tomatoes and cucumbers drizzled with
rooms) with 1-2 cups brown rice pasta &
soy nut or almond butter.
balsamic.
tomato sauce.
¾ cup cold cereal with soy or coconut
4 “chicken’ strips cut up on top of a large
1 cup brown rice or whole wheat pasta
½ cup black bean salsa and 2 cups of
Monday
milk and 1 cup fresh fruit.
bed of lettuce with pickled beets and
salad with 2 tbsp olives, 1 tbsp vegan
tortilla chips.
sauerkraut on the side.
cheese, greek spices, tomatoes &
cucumbers.
1 cup Soy or Coconut yogurt with fresh
Tofurky sandwich with 3 slices on whole
2 tacos stuffed with ½ cup each of vege
3-4 cups of baby carrots and celery
Tuesday
berries on top and a generous dusting of
grain bread. Include slices of tomato,
ground season, green onion, red pepper
sticks with 2 tbsp low fat, non creamy
cinnamon & a drizzle of honey.
avocado and honey mustard.
and chili peppers with low sodium taco
dressing with a coconut latte from
seasoning and a large green salad.
Starbucks.
4 veggie sausages with 1 cup of
Party on a Plate: 1 small apple cup up, 10
¾ cup cooked quinoa with 2 cups
½ apple and ½ pear with 1/3 c hummus
Wednesday
blueberries and a whole wheat English
pretzels, ½ c hummus, 1 whole cumber
roasted root vegetables and 1 cup
and 3 baby pita pockets.
muffin with 1 tsp jam.
cut up cucumbers, and raw green beans.
mashed cauliflower with spices of choice
(Mrs. Dash Low Sodium)
Fruit smoothie with 1 scoop of protein of
1 cup vegetable soup with 1 small tortilla
1 grilled Portobello mushroom stuffed with
1/3 cup trail mix made up of 2 tbsp
Thursday
choice. ½ cup pineapple, ½ cup berries,
and a side Caesar salad with no dressing.
½ cup brown rice or quinoa and tomato
pumpkin seeds, 2 tbsp sunflower seeds, 4
1 tsp oil and 1 cup water.
Use lemon wedge to flavor.
sauce over top. Garnish with vegan
tbsp raisins, 1 tbsp carob chips and 5
cheese.
pretzels.
2 slices of French toast topped with
½ cup brown rice, 1-2 cups steamed
2 oz. vegan cheese with 2 hardboiled
Friday
Cheat Meal
strawberries and melons. Enjoy with a half
asparagus and crispy tofu marinated in
eggs.
of the Week
serving protein shake.
soy sauce.
Silken tofu scrambled “eggs” or 2 regular
4 “chicken’ strips with a large spincach
½ cup unsweetened applesauce with ½
Saturday
Cheat Meal
scrambled eggs with 1 cup fresh fruit.
salad dressed with grapes, beans sprouts
scoop or soy/vegan protein powder and
of the Week
and a low cal poppyseed dressing.
1/3 oats stirred all together.
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