7-Day Vegetarian Meal Plan: 1,200 Calories

Submitted by admin on Tue, 06/07/2016 - 10:22

This 7-day vegetarian weight-loss meal plan makes it easy to eat meat free and lose weight.

Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day vegetarian meal plan makes it easy to eat meat-free and lose 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 heart disease, type-2 diabetes and even certain types of cancer. In this 1,200-calorie vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved—while cutting calories. Protein rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help to keep you feeling energized all day long. Coupled this healthy meal plan with daily exercise and you're on track to lose a 1 to 2 pounds per week.

 

How to Meal Prep Your Week of Meals:


1. Make the Spiced Chickpea "Nuts" ahead of time. Cover and store at room temperature.
2. Make a hard-boiled egg for Day 3.
3. Prep your salad ingredients for Days 1, 2, 3 and 7. Wash your greens, shred the carrots, halve the tomatoes and slice the cucumber. Keep the salad greens separate from the chopped veggies to prevent wilting.

 

 

 

Day 1

Breakfast (322 calories)
Oatmeal with Fruit & Nuts
• 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 apple, walnuts and a pinch of cinnamon.

A.M. Snack (47 calories)
• 1/2 medium apple

Lunch (337 calories)
Green salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup Spiced Chickpea "Nuts"
• 1 Tbsp. feta cheese
Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (80 calories)
• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup sliced strawberries

Dinner (431 calories)
• 1 serving Mozzarella, Basil & Zucchini Frittata
• 1 cup mixed greens topped with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted

Daily Totals: 1,217 calories, 53 g protein, 126 g carbohydrates, 21 g fiber, 58 g fat, 1,183 mg sodium.

 

Day 2

Shopping Tip: When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.

Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries

A.M. Snack (70 calories)
• 2 clementines

Lunch (315 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 1/4 cup grated carrot
• 1 Tbsp. chopped walnuts
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (78 calories)
• 6 walnut halves

Dinner (422 calories)
• 2 Butternut Squash & Black Bean Tostadas

Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 1,199 calories, 56 g protein, 139 g carbohydrates, 25 g fiber, 56 g fat, 1,085 mg sodium.

 

Day 3

Breakfast (266 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (78 calories)
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (337 calories)
Green salad with Spiced Chickpea Nuts
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices)
• 1/4 cup Spiced Chickpea "Nuts"
• 1 Tbsp. feta cheese
Combine ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (103 calories)
• 2/3 cup nonfat plain Greek yogurt
• 3 Tbsp. blueberries

Dinner (426 calories)
• 1 3/4 cups Tomato & Artichoke Gnocchi

Daily Totals: 1,210calories, 50 g protein, 149 g carbohydrates, 23 g fiber, 47 g fat, 1,482 mg sodium.

 

Day 4

Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup muesli
• 1/2 cup blueberries
Top yogurt with blueberries and muesli.

A.M. Snack (105 calories)
• 8 walnut halves

Lunch (331 calories)
• 1 cup leftover Tomato & Artichoke Gnocchi
• 2 cups mixed greens topped with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (70 calories)
• 2 clementines

Dinner (435 calories)
• 2 1/2 cups Bean & Veggie Taco Bowl

Daily Totals: 1,204 calories, 56 g protein, 159 g carbohydrates, 26 g fiber, 44 g fat, 1,047 mg sodium.

 

Day 5

Breakfast (271 calories)
• 1 serving Avocado-Egg Toast

A.M. Snack (64 calories)
• 1/2 green bell pepper, sliced
• 2 Tbsp. hummus

Lunch (354 calories)
• 1 serving Apple & Cheddar Pita Pockets

P.M. Snack (65 calories)
• 5 walnut halves

Dinner (464 calories)
• 1 2/3 cups Vegetarian Tikka Masala
• 1/2 cup brown rice
• 2 cups spinach, steamed
• 1/2 whole-wheat pita round (6-1/2-inch)

Daily Totals: 1,218 calories, 55 g protein, 141 g carbohydrates, 26 g fiber, 53 g fat, 1,852 mg sodium.

 

Day 6

Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup muesli
• 1/2 cup blueberries or other berries
Top yogurt with berries and muesli.

A.M. Snack (60 calories)
• 1/2 cup cucumber slices
• 2 Tbsp. hummus

Lunch (340 calories)
• 1 2/3 cups leftovers Vegetarian Tikka Masala
• 1/2 whole-wheat pita round (6-1/2-inch)
• 2 cups spinach, steamed

P.M. Snack (147 calories)
• 1 medium apple
• 4 walnut halves

Dinner (376 calories)
• 1 serving Pita "Pizzas" with balsamic vinaigrette dressed greens

Daily Totals: 1,186 calories, 67 g protein, 147 g carbohydrates, 27 g fiber, 45 g fat, 1,437 mg sodium.

 

Day 7

Breakfast (322 calories)
Oatmeal with Fruit & Nuts
• 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 apple, walnuts and a pinch of cinnamon.

A.M. Snack (47 calories)
• 1/2 medium apple

Lunch (315 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/2 cup cucumber, sliced
• 1/4 cup grated carrot
• 1 Tbsp. chopped walnuts
Combine salad ingredients and top with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (42 calories)
• 1/2 cup blueberries

Dinner (400 calories)
• 1 1/2 cups Farmers' Market Fried Rice

Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 1,210 calories, 36 g protein, 177 g carbohydrates, 24 g fiber, 45 g fat, 855 mg sodium.

 

Watch How to Make Baked Chickpea "Nuts"

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Incorporating more plant-based foods into your diet is a great way to boost your health. This 7-day, 1,200-calorie vegetarian meal plan makes it easy to eat plant based and lose weight
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Victoria Seaver, M.S., R.D., Digital Meal Plan Editor for EatingWell
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