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7-Day Vegetarian Diet Meal Plan With Recipes

A vegetarian diet are one of the healthiest approaches to weight loss. Plant-based foods such vegetables, fruits, and whole grains are full of fiber, keep you satiated with less calories, and prevent weight gain . In addition, they too reduce the risk of heart diseases.

Whenever you’re a vegetarian or want to avoid meat, the 7-Day Vegetarian Diet Meal Plan won’t only help burn fat but too boost your health.



7-Day Vegetarian Diet Chart For Weight Loss

Day 1 (Monday – 1200 Calories)

MealWhat To Eat
Breakfast(6:45 – 7:45 am)Vegan Protein Pancakes + ½ Cup Berries
Lunch(12:30 – 1:30 pm)“Tuna” Salad Lettuce Wrap
Post-Lunch Snack(3:30 – 4:30 pm)Apple with Almond Butter + 1 Tbs. Almond Butter + 1 Apple
Dinner(7:00 – 7:30 pm)Cauliflower Steak with Romesco Sauce

 

Vegan Protein Pancakes (Makes 2 – 3 Pancakes)

You will need



  • 1/3 Cup Unsweetened Applesauce
  • 2 Teaspoons Coconut Oil, Melted
  • 1 Teaspoon Coconut Sugar
  • 1 Scoop Vanilla Protein
  • 1 Teaspoon Unsalted Peanut Butter
  • 1 ¼ Cups Whole-Wheat Flour
  • 2 Teaspoons Baking Powder
  • ¼ Tsp. Salt
  • 1 ½ Cups Unsweetened Almond Milk
  • 1 Teaspoon Warm Water

What You Have To Do

  1. Whisk flour, baking powder, protein and salt in a large bowl.
  2. Whisk milk, applesauce, oil and sugar in a medium bowl.
  3. Add wet ingredients to dry and mix until just combined. Do not overmix!
  4. Let the batter sit for about 10 minutes.
  5. Spray a large non-stick skillet with cooking spray and heat over medium heat.
  6. Once heated, pout about ¼ cup of batter per pancake (Do not stir the batter prior!)
  7. Cook until you see the batter start to bubble, about 3 minutes.
  8. Flip and cook for another 3 minutes.
  9. Mix together peanut butter and water and drizzle on pancakes!

Tuna Salad Lettuce Wrap

You will need

  • 2 Teaspoons Lemon Juice
  • ½ Teaspoon Garlic Powder
  • Pinch of Cayenne Powder
  • 4 Large Romaine Leaves (For Serving)
  • 1 Can Chickpeas, Drained
  • ½ Red Onion, Diced
  • 2 Pickles, Diced
  • 2 Stalks Celery, Finely Diced
  • ½ Cup Vegan Mayo, Or 1 Mashed Avocado

What You Have To Do

  1. Place chickpeas, garlic + cayenne pepper into food processor (or mash well with a fork).
  2. Combine chickpea mixture with the remaining ingredients.
  3. Serve on lettuce leaf or sprouted grain bread.

Cauliflower Steak with Romesco Sauce



You will need

  • 2 Teaspoons Extra Virgin Olive Oil
  • 1 12-Ounce Jar Roasted Red Peppers
  • 5 Plum Tomatoes
  • ¾ Cup Raw Almonds
  • ¼ Cup Parsley
  • 1 Tablespoon EVOO
  • 1 Large Cauliflower
  • 1 Teaspoon Salt
  • 2 – 3 Cloves Garlic
  • 1 Teaspoon Lemon Juice

What You Have To Do

  1. Preheat oven to 425 degrees.
  2. Cut off the bottom of the cauliflower and cut into 4 vertical slices, about 1 – 1 ½ inches thick
  3. Brush lightly with EVOO and sprinkle with salt + pepper
  4. Roast in oven for about 30 – 40 minutes, flipping half way through.
  5. While cooking, place ingredients for the romesco sauce (Marked with a [*]) in a food processor and blend until creamy.
  6. Once cauliflower is tender and golden brown, remove and top with sauce.

Day 2 (Tuesday – 1500 Calories)

MealWhat To Eat
Breakfast(6:45 – 7:45 am)Dark Chocolate Chia Pudding + 1 Cup of Pineapple or toppings of Blueberries
Lunch(12:30 – 1:30 pm)Southwestern Mason Jar Salad
Post-Lunch Snack(3:30 – 4:30 pm)1 Cup Raw Veggies (Carrot, Celery, Cauliflower, Broccoli) + 1 Cup Hummus
Dinner(7:00 – 7:30 pm)Spaghetti Squash with Avocado Pesto

 

Spaghetti Squash with Avocado Pesto



Avocado Pesto Recipe

You will need

  • 2 Ripe Avocados
  • 3 – 4 Cloves Garlic
  • ½ Teaspoon Fine Sea Salt
  • ½ Cup Extra-Virgin Olive Oil
  • ½ Cup Hemp Seeds
  • 2 Tablespoons Lemon Juice
  • 1 Cup Fresh Basil Leaves

What You Have To Do

  1. Add basil, avocados, lemon juice, hemp seeds. garlic and salt to food processor until finely chopped.
  2. Add EVOO and process until thick and creamy.

Southwestern Mason Jar Salad (Makes 3 – 4 Salads)

You will need

  • ½ Teaspoon Mustard
  • ½ Teaspoon Cider Vinegar
  • 1/4 Cup Finely Chopped Fresh Cilantro
  • Coarse Salt and Ground Pepper
  • 1/8 Cup Water
  • 4 Cups Romaine Lettuce
  • 2 Red Peppers, Sliced
  • 2 Tomatoes, Chopped
  • 1 Cup Jicama, Sliced
  • 1 Red Onion, Chopped
  • 4 Cups Baby Spinach
  • 1 Cup Quinoa, Cooked + Chilled
  • 1 Can Black Beans, Drained
  • 1 Cup Corn
  • ½ Cup Cilantro
  • Lime Wedges + Avocado Slices (To Serve)
  • 1 Avocado
  • 1/4 Cup Fresh Lime Juice
  • 1 Tsp Minced Garlic

What You Have To Do

  1. Blend together all dressing ingredients until creamy.
  2. Assemble your salad into mason jars in the following order:
  3. Quinoa +Jicama +Peppers +Corn +Onion +Black Beans +Tomatoes +Leafy Greens (On the Top)
  4. Before serving, top with a squeeze of lime and some avocado slices!

Dark Chocolate Coconut Chia Pudding (Makes enough for 4 servings)



You will need

  • 1/3 Cup Chia Seeds
  • 2 Cups Unsweetened Coconut Milk
  • 2 Teaspoons Hemp Hearts
  • Semi-Sweet Dark Chocolate
  • Unsweetened Coconut Shreds
  • Sliced Strawberries, Raspberries, Pomegranate Seeds (optional)
  • 2 Teaspoons Natural Maple Syrup
  • ¼ Teaspoon Cinnamon
  • ½ Teaspoon Vanilla Extract

What You Have To Do

  1. Combine coconut milk, maple syrup, cinnamon + vanilla. Add in chia seeds + hemp hearts and mix thoroughly.
  2. Transfer into a large mason jar or divide into 4 smaller containers. Refrigerate overnight.
  3. As ready to consume, stir and top with dark chocolate, berries and coconut shreds

Day 3 (Wednesday – 1400 Calories)

MealWhat To Eat
Breakfast(6:45 – 7:45 am)Raspberry Cashew Smoothie
Lunch(12:30 – 1:30 pm)Summer Corn + Quinoa Salad
Post-Lunch Snack(3:30 – 4:30 pm)3 Celery Stalks + 1 Tbs. Almond Butter
Dinner(7:00 – 7:30 pm)Vegetable Quesadilla

 

Vegetable Quesadilla

You will need

  • 1 Can Black Beans, Drained
  • 1 – 2 Jalapeno, Minced
  • 1 Teaspoon Coconut Oil
  • 1 Red Onion, Diced
  • 1 Green Pepper, Diced
  • 1 Teaspoon Oregano
  • 1 Teaspoon Chili Powder
  • Whole Wheat or Rice Tortillas
  • Sliced Avocado
  • Salsa
  • 1 Red Pepper, Diced
  • 1 Cup Mushroom, Chopped
  • 3 Cups Spinach
  • 1 Teaspoon Garlic
  • 1 Teaspoon Cumin

What You Have To Do



  1. Heat coconut oil over medium-low hear and sautee onion, peppers and jalepeno for about 10 minutes. Low and slow, you want them to be soft without browning them.
  2. Add in beans, garlic, mushrooms and spices. Cook for an additional 5 minutes.
  3. Add spinach and a pinch of salt + pepper. Once the spinach wilts, remove pan from heat.
  4. Spray a pan with cooking spray and heat over medium-heat. Add torilla and scoop on the veggie or bean mixture.
  5. Add avocado slices and salsa + top with additional tortilla.
  6. Cook for about 4 – 5 minutes per side.

Raspberry Cashew Smoothie

You will need

  • 1.5 cups coconut water
  • 1 cup raspberries, frozen
  • 1 Teaspoon vanilla
  • ½ banana, frozen
  • 1 oz. raw cashews
  • 2 dates, pitted
  • 1 cup spinach

What You Have To Do

  • Blend all of the ingredients together!

Summer Corn + Quinoa Salad

You will need



  • 3 – 4 Ears of Corn
  • 1 Cup Cilantro
  • 1 Cucumber
  • 1 Bell Pepper
  • 1 Cup Carrot
  • 1 Cup Quinoa, Cooked
  • 1 Teaspoon Apple Cider Vinegar
  • ¼ Cup Olive Oil
  • ½ Red Onion
  • ½ Cup Cherry Tomatoes, Halved
  • 1 Jalapeno Pepper
  • 3 – 4 Ears of Corn
  • 1 Cup Cilantro
  • 1 Lemon
  • 3 Garlic Cloves, Minced

What You Have To Do

  1. Cut the kernels off the corn cobs into a large bowl.
  2. Dice and julienne your vegetables and throw it into the bowl along with the garlic.
  3. Mix in the quinoa and juice the lemon into the bowl.
  4. Mix in your ACV and olive oil and mix well.

Day 4 (Thursday – 1200 Calories)

MealWhat To Eat
Breakfast(6:45 – 7:45 am)Dark Chocolate Chia Pudding + 1 Cup Berries
Lunch(12:30 – 1:30 pm)Summer Corn + Quinoa Salad
Post-Lunch Snack(3:30 – 4:30 pm)1/2 Cup Roasted Chickpeas
Dinner(7:00 – 7:30 pm)Stuffed Bell Peppers

 

Stuffed Bell Peppers



You will need

  • 1 Can Black Beans, Drained
  • 1 Teaspoon Garlic Powder
  • 1 Can Diced Tomatoes, Drained
  • 1 Package Firm Tofu, Drained + Cubed
  • 1 Teaspoon Cayenne Pepper
  • ½ Teaspoon Cumin
  • 4 Large Bell Peppers
  • 1 Cup Cooked Quinoa
  • ½ Teaspoon Paprika
  • 2 Cups Low-Sodium Veggie Broth

What You Have To Do

  1. Chop off the tops of your peppers and remove seeds and insides.
  2. Combine tomatoes, tofu, quinoa, beans + seasonings in a large bowl.
  3. Stuff peppers with mixture.
  4. Pour broth into crock pot and turn to low.
  5. Place stuffed peppers into crock pot and cook on low for 8 hours or on high for 5 hours.
  6. Top with salsa before serving.

Day 5 (Friday – 1400 Calories)

MealWhat To Eat
Breakfast(6:45 – 7:45 am)Cinnamon + Banana Overnight Oats
Lunch (12:30 – 1:30 pm)Leftover vegetable Quesadilla
Post-Lunch Snack(3:30 – 4:30 pm)1 teaspoon apple cider vinegar in a cup of water
Dinner(7:00 – 7:30 pm)Vegetable Enchiladas

 

Cinnamon + Banana Overnight Oats

You will need

  • 1 Large Ripe Banana
  • 1 Tbsp. Chia Seeds
  • 1 Teaspoon Flax Seeds
  • ½ Teaspoon Cinnamon
  • ¾ Cup Unsweetened Vanilla Almond Milk
  • 1/2 Cup Oats
  • Optional Toppings: Unsweetened Coconut Flakes, Chopped Walnuts, Slivered Almonds, Granola

What You Have To Do

  1. Mash banana until creamy and smooth.
  2. Stir in chia seeds, flax and cinnamon.
  3. Stir in oats + milk. Cover and place in the fridge overnight (at least 3 hours).
  4. Give it a good stir before enjoying and top with your favorite ingredients!

Day 6 (Saturday – 1400 Calories)

MealWhat To Eat
Breakfast(6:45 – 7:45 am)Meatless Breakfast Hash
Lunch(12:30 – 1:30 pm)Vegetable + Bean Smash Toast
Post-Lunch Snack (3:30 – 4:30 pm)1 Cup Berries
Dinner(7:00 – 7:30 pm)Quinoa, Tofu + vegetable Stir Fry + ¼ Cup Cooked Quinoa + 1 Cup Mixed vegetables + 5 oz. Tofu + 1 Tsp. Garlic, 2 Tbs. Coconut Aminos + 1 Tbs. Olive Oil (for Sauce)

 

Meatless Breakfast Hash

You will need

  • Salt and Pepper to Taste
  • Avocado, Sliced
  • 1 Red Pepper, Diced
  • 1 Sweet Potato, Diced
  • 1 Cup Spinach
  • 1 Teaspoon Olive Oil
  • 1 Tsp. Garlic, Minced
  • ½ Onion, Diced
  • 1 Teaspoon Paprika
  • ½ Teaspoon Onion Powder

What You Have To Do

  1. Heat up olive oil over medium-low heat and add your onion, garlic and diced pepper.
  2. Season with paprika, onion powder and salt and pepper.
  3. Once the onion turns translucent, add sweet potato and turn the heat up to medium.
  4. Cook until potato is cooked through then add spinach.
  5. Cook spinach wilts, stirring occasionally.
  6. Scoop out and top with your favorite salsa and avocado slices!

Veggie + Bean Smash Toast



You will need

  • ½ Cucumber, Sliced
  • ¼ Cup Bean Sprouts
  • 2 Slices Whole-Wheat or Ezekiel Bread
  • 2 Teaspoon Hummus Spread
  • ¼ Cup White Beans, Rinsed
  • 1 Garlic clove, Minced

What You Have To Do

  1. Toast bread.
  2. In a small bowl, mash the beans, garlic and hummus together with a small amount of salt + pepper to taste.
  3. Spread a layer on your toast and top with cucumbers + sprouts.
  4. Drizzle with a small amount of hot sauce and EVOO if desired.

Day 7 (Sunday – 1200 Calories)

MealWhat To Eat
Breakfast(6:45 – 7:45 am)Oatmeal with Nuts + Fruit + 1/2 Cup Oats cooked in water + 1 Apple, Diced + 2 Tbs. Walnuts, Chopped + Sprinkle of Cinnamon
Lunch(12:30 – 1:30 pm)Grilled Zucchini Wrap
Post-Lunch Snack(3:30 – 4:30 pm)1 cup green tea
Dinner(7:00 – 7:30 pm)Spicy Coconut Noodles

 

Grilled Zucchini Wraps

You will need

  • 1 Zucchini, Sliced Lengthwise
  • Salt and Pepper To Taste
  • 1 Cup Spinach
  • 2 Large Tortillas
  • 4 Tablespoons Hummus
  • 1 Tablespoon Olive Oil
  • 1 Tomato, Sliced
  • 1/4 Cup Sliced Red Onion

What You Have To Do

  1. Heat olive oil in a skillet over medium heat.
  2. Place zucchini in skillet and sprinkle lightly with salt + pepper.
  3. Cook 3 – 4 minutes on each side until cooked. Set zucchini aside.
  4. Place the tortillas on skillet for approximately one minute until tortillas are pliable.
  5. Remove tortillas and assemble wraps.
  6. Wrap tightly
  7. Enjoy!



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