The last complete meal plan we shared with you was a Paleo meal plan. Now we're changing gears and moving away from a diet that is often heavy on animal protein and moving on to a diet heavy on plant protein (and some dairy/eggs - a vegan meal plan will be coming soon!).
If you are new to vegetarianism, this complete vegetarian meal plan can help you try the diet out without having to do too much work on your own. If you're already a full-time vegetarian, we hope this meal plan will at least give you some new ideas.
What makes a healthy vegetarian meal plan?
We don't want to toot our own horns here, but the great thing about using spoonacular's free meal planner to plan a week of vegetarian meals is that you can easily make sure you are getting enough protein, B vitamins, iron, zinc, etc., because the nutritional information is calculated for you as you plan.
Hitting your daily recommended intakes for all these nutrients is absolutely doable with vegetarian and vegan diets, but since animal proteins are some of the best sources of these nutrients, it is good to double check that you're not deficient in anything. That said, a healthy vegetarian meal plan is going to contain a wide variety of foods as well as adequate amounts of all macro- and micronutrients.
Note: see a nutritionist or medical professional if you're really concerned about your diet, nutrient intake, deficiencies, etc. We aren't doctors and our nutrient charts aren't intended to be medical advice, just a starting point!
Anyway, this meal plan is complete with vegetarian recipes and products for breakfast, lunch, dinner, and desserts. The nutritional information is based on one serving of each recipe or product. If it's not enough calories for you, plan to eat more than one serving (or just make a little more pasta, add an extra egg to the frittata, eat a bigger portion of yogurt at breakfast, etc.) You can duplicate recipes/products on your plan to account for the additional calories.
Now for the main dishes to give you an idea what to expect:
| Monday | Pesto Caprese Omelette from Closet Cooking (make sure your pesto is vegetarian or make extra pesto using Thursday's recipe with vegan Parmesan!) |
| Tuesday | Peanut Tofu Noodles from greens & chocolate |
| Wednesday | Vegetable Lentil Soup from Yummy Mummy Kitchen |
| Thursday | Broccoli Pesto Pasta from Tori Avey (be sure to use a vegetarian hard cheese or vegan Parmesan, not all Parmesan is suitable for vegetarians!) |
| Friday | Simple Kale Frittata from Cafe Johnsonia |
| Saturday | Red Lentils and Spinach in Masala Sauce from Naturally Ella |
| Sunday | Vegetarian lasagna from Simply Delicious |
To view the rest of the healthy vegetarian meal plan, open the preview.
If you'd like to save this meal plan, make sure you are logged in and then click here.
So that wraps up part 2 of our meal plan series! If you have any feedback, please reach out via Facebook, Twitter, or our contact form.
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Written by Crystal Schlegelmilch on April 19th 2015
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