April 14, 2024

Vegetarian Weight-Loss Meal Plan

Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this vegetarian meal plan makes it easy to eat meat-free and reach a healthy weight. Eating more plant-based foods is a great way to boost your health. A vegetarian diet has been shown to reduce your risk of certain diseases, too.

For example, a large 2023 review in Nutrients suggests that a plant-based diet is associated with lower rates of chronic disease, including heart disease, cancer and diabetes.

And, according to the American Cancer Society, eating foods high in fiber—fruits, vegetables, nuts, whole grains, beans (all foundational to a vegetarian diet)—is associated with lower rates of certain types of cancer, including colorectal cancer. It’s also linked to a lower death rate in breast and prostate cancer survivors.

In this vegetarian weight-loss meal plan, we include plenty of filling foods so you feel satisfied—and not constantly hungry—while losing weight. Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables and healthy fats—like nuts—help keep you feeling energized all day long. Couple this plant-based meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week.

Does this plan leave you wanting more food? See our vegetarian plans at 1,500 calories and 2,000 calories.

How to Meal Prep Your Week of Meals

  1. Meal prep the Lemon-Roasted Vegetable Hummus Bowls and store in to-go containers for the work week.
  2. Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Store in air-tight meal-prep containers to keep fresh.
  3. Whip up the Peanut-Butter Energy Balls to enjoy as snacks and evening treats this week. Store in an airtight container for up to 5 days in the refrigerator or up to 3 months in the freezer.
  4. Make 3 hard-boiled eggs to have as snacks for the week.

Day 1

Breakfast (310 calories)

  • 3/4 cup oatmeal cooked in 1 1/2 cup water
  • 1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

A.M. Snack (95 calories)

Lunch (345 calories)

P.M. Snack (80 calories)

  • 1/2 cup nonfat plain Greek yogurt
  • 1/4 cup sliced strawberries

Dinner (394 calories)

Daily Totals: 1,224 calories, 45 g protein, 173 g carbohydrates, 33 g fiber, 43 g fat, 1,269 mg sodium.

Day 2

Breakfast (211 calories)

A.M. Snack (116 calories)

  • 1/4 cup raspberries
  • 3/4 cup nonfat plain Greek yogurt

Lunch (360 calories)

P.M. Snack (174 calories)

Dinner (422 calories)

Daily Totals: 1,214 calories, 51 g protein, 163 g carbohydrates, 32 g fiber, 47 g fat, 1,317 mg sodium.

Day 3

Breakfast (271 calories)

A.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

P.M. Snack (32 calories)

Dinner (380 calories)

Evening Snack (174 calories)

Daily Totals: 1,208 calories, 55 g protein, 160 g carbohydrates, 32 g fiber, 45 g fat, 1,478 mg sodium.

Day 4

Breakfast (271 calories)

A.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

P.M. Snack (35 calories)

Dinner (405 calories)

Evening Snack (174 calories)

Daily Totals: 1,215 calories, 49 g protein, 162 g carbohydrates, 32 g fiber, 46 g fat, 1,349 mg sodium.

Day 5

Breakfast (306 calories)

A.M. Snack (32 calories)

Lunch (360 calories)

P.M. Snack (95 calories)

Dinner (428 calories)

Daily Totals: 1,221 calories, 47 g protein, 155 g carbohydrates, 35 g fiber, 53 g fat, 1,203 mg sodium.

Day 6

Breakfast (310 calories)

  • 3/4 cup oatmeal cooked in 1 1/2 cup water
  • 1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

P.M. Snack (95 calories)

Lunch (345 calories)

P.M. Snack (174 calories)

Dinner (360 calories)

Daily Totals: 1,225 calories, 44 g protein, 165 g carbohydrates, 35 g fiber, 49 g fat, 1,417 mg sodium.

Day 7

Breakfast (322 calories)

  • 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

Top oatmeal with diced apple, walnuts and a pinch of cinnamon.

A.M. Snack (95 calories)

  • 1/2 cup raspberries
  • 8 almonds

Lunch (345 calories)

P.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Dinner (401 calories)

Daily Totals: 1,211 calories, 67 g protein, 138 g carbohydrates, 31 g fiber, 46 g fat, 1,625 mg sodium.