Meal Plans Vegetarian Meal Plans 7-Day Clean-Eating Vegetarian Meal Plan for Weight Loss Hit the reset button with this healthy vegetarian meal plan. Filled with plant-based whole foods, you'll give your body the nutrients it needs and none of the stuff it doesn't—like added sugars, refined grains and unhealthy fats. By Emily Lachtrupp, M.S., RD Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Updated on April 16, 2024 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines In This Article View All In This Article Meal Prep Tips Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Trending Videos Close this video player 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, refined carbs 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 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. Since everyone's needs are highly individual, if you're constantly feeling hungry or have low energy at this calorie level, that's an indicator you may not be eating enough. In this case, you can try this same meal plan at 1,500 calories. Complete Plant-Based Diet Grocery List How to Meal-Prep Your Week of Meals When making the Roasted Vegetable & Black Bean Tacos for dinner on Day 1, make the associated recipe for the Sheet-Pan Roasted Root Vegetables and save the leftovers to use later in the week for different meals. Cook 5 hard-boiled eggs to have with breakfast on Days 2 and 6 and as snacks throughout the week. Make the Sherry-Shallot Vinaigrette to use throughout the week. Assemble and freeze the Slow-Cooker Creamy Lentil Soup Freezer Pack to have on Days 5 and 7. Day 1 Breakfast (318 Calories) 1 serving Strawberry-Banana Green Smoothie 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) 1 serving Roasted Vegetable & Black Bean Tacos Evening Snack (78 calories) 3/4 cup Frosted Grapes Daily Totals: 1,214 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 (346 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) 2 servings Kale Salad with Beets and Wild Rice 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 yogurt1/4 cup raspberries2 Tbsp. unsalted almonds A.M. Snack (101 calories) 1 cup sliced cucumber 1 Tbsp. Sherry-Shallot Vinaigrette 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 (453 calories) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,200 calories, 60 g protein, 113 g carbohydrates, 30 g fiber, 61 g fat, 1,187 mg sodium. Day 4 Breakfast (318 calories) 1 serving Strawberry-Banana Green Smoothie A.M. Snack (78 calories) 1 large hard-boiled egg seasoned with a pinch each of salt and pepper Lunch (374 calories) 1 serving Green Salad with Pita Bread & Hummus 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) 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto 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 yogurt1/4 cup raspberries2 Tbsp. unsalted almonds A.M. Snack (30 calories) 1 plum Lunch (320 calories) 1 serving Slow-Cooker Creamy Lentil Soup P.M. Snack (115 calories) 3/4 cup sliced carrots3 Tbsp. hummus Dinner (420 calories) 2 3/4 cup Tofu & Vegetable Scramble 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) 1 serving Green Salad with Pita Bread & Hummus 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) 1 serving Squash & Red Lentil Curry 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) 1 serving Strawberry-Banana Green Smoothie 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 raspberries2 Tbsp. almonds Dinner (361 calories) 1 serving Raw Vegan Zoodles with Romesco 3/4 cup canned cannellini beans, rinsed Microwave the beans until heated through, about 1 minute. Mix in with the zoodles and sauce. Or leave the beans at room temperature and toss them on top of the mixed greens. 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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