Example Vegetarian Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
111g
Carbs
69g
Protein
54g
Fat
Fiber
22g
Added Sugar
2g
lunch @ 12:30 pm
Edit Meal
Ingredients
Directions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
snack
Edit Meal
Caprese Salad with Balsamic Glaze
21g
Carbs
20g
Protein
15g
Fat
Fiber
4g
Added Sugar
2g
Ingredients
Directions
- Slice tomato & mozzarella if not already sliced.
- Drizzle with balsamic glaze & add seasonings.
dinner @ 7:30 pm
Edit Meal
Ingredients
Directions
- Cut tofu into small pieces.
- Add oil to pan.
- Stir fry tofu on low heat for ~20 minutes, stirring occasionally until all surfaces are browned.
- Add in veggies & cook for ~5 minutes.
- Top with sesame seeds and add in sauce at the end. Note: 3 tsp = 1 Tbsp.
thursday, friday
Day Total Calories
Day Total Macros
110g
Carbs
44g
Protein
42g
Fat
Fiber
24g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Ingredients
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie & crush with a hard object) & cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
lunch @ 12:30 pm
Edit Meal
Bell Pepper Sandwiches with Tomato Mozzarella Salad
34g
Carbs
15g
Protein
20g
Fat
Fiber
10g
Added Sugar
—g
Ingredients
Directions
- Slice tomatoes, cucumber, avocado, & mozz balls into small pieces.
- Mix all ingredients (except bell peppers) in a bowl, including seasonings & red wine vinegar.
- Cut open bell pepper, scoop out seeds & remove stems. Fill with salad.
- Note: You could also cut up the bell pepper into smaller pieces & mix it in with the salad, if it’s easier for you to eat it that way.
dinner @ 7:30 pm
Edit Meal
Ingredients
Directions
- Preheat oven to 400°F.
- Cut spaghetti squash in half if haven’t already (be careful). Scoop out seeds of spaghetti squash.
- Line baking sheet with parchment paper, spray it with an oil spray.
- Bake spaghetti squash, cut side faced down on the baking sheet, for 35 minutes.
- Shred spaghetti squash with a fork when it has cooled down for a few minutes.
- While spaghetti squash is baking, spray a pan with an oil spray.
- Stir fry broccoli for 5-6 minutes.
- Once spaghetti squash is shredded, mix with cheeses & broccoli.
- If it needs heating, microwave or stir fry with an oil spray briefly.
- Top with garlic salt.
- Note: 1/2 spaghetti squash = about 2 cups spaghetti squash.
saturday, sunday
Day Total Calories
Day Total Macros
124g
Carbs
61g
Protein
57g
Fat
Fiber
34g
Added Sugar
—g
breakfast @ 8:00 am
Edit Meal
Asparagus & Sun Dried Tomatoes with Eggs
13g
Carbs
16g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
Directions
- Spray a pan with an oil spray.
- Cut off hard ends of asparagus.
- Stir fry asparagus for ~5 minutes, until cooked through.
- Add sun dried tomatoes at the end.
- While veggies are cooking, spray a second pan with an oil spray.
- Crack eggs in pan, fry until desired consistency.
- Combine all ingredients in a bowl.
snack
Edit Meal
View
dinner @ 7:30 pm
Edit Meal
Ingredients
Directions
- Cook lentils as instructed on package.
- Dice veggies into small pieces.
- Add oil to a pot. Add in garlic, heat for 1-2 minutes.
- Add in veggies, ~6 minutes on medium heat.
- Add in lentils and broth.
- Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
breakfast
lunch
snack
dinner
monday
Calories
1190
112g
Carbs
70g
Protein
54g
Fat
Fiber
23g
Added Sugar
2g
View
Ingredients
Directions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
Caprese Salad with Balsamic Glaze
21g
Carbs
20g
Protein
15g
Fat
Fiber
4g
Added Sugar
2g
Ingredients
Directions
- Slice tomato & mozzarella if not already sliced.
- Drizzle with balsamic glaze & add seasonings.
Ingredients
Directions
- Cut tofu into small pieces.
- Add oil to pan.
- Stir fry tofu on low heat for ~20 minutes, stirring occasionally until all surfaces are browned.
- Add in veggies & cook for ~5 minutes.
- Top with sesame seeds and add in sauce at the end. Note: 3 tsp = 1 Tbsp.
tuesday
Calories
1190
112g
Carbs
70g
Protein
54g
Fat
Fiber
23g
Added Sugar
2g
View
Ingredients
Directions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
Caprese Salad with Balsamic Glaze
21g
Carbs
20g
Protein
15g
Fat
Fiber
4g
Added Sugar
2g
Ingredients
Directions
- Slice tomato & mozzarella if not already sliced.
- Drizzle with balsamic glaze & add seasonings.
Ingredients
Directions
- Cut tofu into small pieces.
- Add oil to pan.
- Stir fry tofu on low heat for ~20 minutes, stirring occasionally until all surfaces are browned.
- Add in veggies & cook for ~5 minutes.
- Top with sesame seeds and add in sauce at the end. Note: 3 tsp = 1 Tbsp.
wednesday
Calories
1190
112g
Carbs
70g
Protein
54g
Fat
Fiber
23g
Added Sugar
2g
View
Ingredients
Directions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
Caprese Salad with Balsamic Glaze
21g
Carbs
20g
Protein
15g
Fat
Fiber
4g
Added Sugar
2g
Ingredients
Directions
- Slice tomato & mozzarella if not already sliced.
- Drizzle with balsamic glaze & add seasonings.
Ingredients
Directions
- Cut tofu into small pieces.
- Add oil to pan.
- Stir fry tofu on low heat for ~20 minutes, stirring occasionally until all surfaces are browned.
- Add in veggies & cook for ~5 minutes.
- Top with sesame seeds and add in sauce at the end. Note: 3 tsp = 1 Tbsp.
thursday
Calories
979
110g
Carbs
44g
Protein
42g
Fat
Fiber
25g
Added Sugar
—g
Ingredients
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie & crush with a hard object) & cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Bell Pepper Sandwiches with Tomato Mozzarella Salad
34g
Carbs
15g
Protein
20g
Fat
Fiber
10g
Added Sugar
—g
Ingredients
Directions
- Slice tomatoes, cucumber, avocado, & mozz balls into small pieces.
- Mix all ingredients (except bell peppers) in a bowl, including seasonings & red wine vinegar.
- Cut open bell pepper, scoop out seeds & remove stems. Fill with salad.
- Note: You could also cut up the bell pepper into smaller pieces & mix it in with the salad, if it’s easier for you to eat it that way.
View
Ingredients
Directions
- Preheat oven to 400°F.
- Cut spaghetti squash in half if haven’t already (be careful). Scoop out seeds of spaghetti squash.
- Line baking sheet with parchment paper, spray it with an oil spray.
- Bake spaghetti squash, cut side faced down on the baking sheet, for 35 minutes.
- Shred spaghetti squash with a fork when it has cooled down for a few minutes.
- While spaghetti squash is baking, spray a pan with an oil spray.
- Stir fry broccoli for 5-6 minutes.
- Once spaghetti squash is shredded, mix with cheeses & broccoli.
- If it needs heating, microwave or stir fry with an oil spray briefly.
- Top with garlic salt.
- Note: 1/2 spaghetti squash = about 2 cups spaghetti squash.
friday
Calories
979
110g
Carbs
44g
Protein
42g
Fat
Fiber
25g
Added Sugar
—g
Ingredients
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie & crush with a hard object) & cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Bell Pepper Sandwiches with Tomato Mozzarella Salad
34g
Carbs
15g
Protein
20g
Fat
Fiber
10g
Added Sugar
—g
Ingredients
Directions
- Slice tomatoes, cucumber, avocado, & mozz balls into small pieces.
- Mix all ingredients (except bell peppers) in a bowl, including seasonings & red wine vinegar.
- Cut open bell pepper, scoop out seeds & remove stems. Fill with salad.
- Note: You could also cut up the bell pepper into smaller pieces & mix it in with the salad, if it’s easier for you to eat it that way.
View
Ingredients
Directions
- Preheat oven to 400°F.
- Cut spaghetti squash in half if haven’t already (be careful). Scoop out seeds of spaghetti squash.
- Line baking sheet with parchment paper, spray it with an oil spray.
- Bake spaghetti squash, cut side faced down on the baking sheet, for 35 minutes.
- Shred spaghetti squash with a fork when it has cooled down for a few minutes.
- While spaghetti squash is baking, spray a pan with an oil spray.
- Stir fry broccoli for 5-6 minutes.
- Once spaghetti squash is shredded, mix with cheeses & broccoli.
- If it needs heating, microwave or stir fry with an oil spray briefly.
- Top with garlic salt.
- Note: 1/2 spaghetti squash = about 2 cups spaghetti squash.
saturday
Calories
1238
126g
Carbs
62g
Protein
58g
Fat
Fiber
35g
Added Sugar
—g
Asparagus & Sun Dried Tomatoes with Eggs
13g
Carbs
16g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
Directions
- Spray a pan with an oil spray.
- Cut off hard ends of asparagus.
- Stir fry asparagus for ~5 minutes, until cooked through.
- Add sun dried tomatoes at the end.
- While veggies are cooking, spray a second pan with an oil spray.
- Crack eggs in pan, fry until desired consistency.
- Combine all ingredients in a bowl.
View
View
Ingredients
Directions
- Cook lentils as instructed on package.
- Dice veggies into small pieces.
- Add oil to a pot. Add in garlic, heat for 1-2 minutes.
- Add in veggies, ~6 minutes on medium heat.
- Add in lentils and broth.
- Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
sunday
Calories
1238
126g
Carbs
62g
Protein
58g
Fat
Fiber
35g
Added Sugar
—g
Asparagus & Sun Dried Tomatoes with Eggs
13g
Carbs
16g
Protein
21g
Fat
Fiber
7g
Added Sugar
—g
Ingredients
Directions
- Spray a pan with an oil spray.
- Cut off hard ends of asparagus.
- Stir fry asparagus for ~5 minutes, until cooked through.
- Add sun dried tomatoes at the end.
- While veggies are cooking, spray a second pan with an oil spray.
- Crack eggs in pan, fry until desired consistency.
- Combine all ingredients in a bowl.
View
View
Ingredients
Directions
- Cook lentils as instructed on package.
- Dice veggies into small pieces.
- Add oil to a pot. Add in garlic, heat for 1-2 minutes.
- Add in veggies, ~6 minutes on medium heat.
- Add in lentils and broth.
- Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.