Introduction

A vegetarian meal plan can be filling, colorful, and budget friendly, and it may support a calorie deficit when it is built around beans, lentils, eggs, dairy, vegetables, and whole grains. This vegetarian weight loss meal plan from The Daily Crave is part of our Weight Loss Meal Plan: 7 Easy Days for Beginners series. This vegetarian meal plan gives you seven days of meals, full nutrition numbers, and four simple recipes.

Can a Vegetarian Diet for Weight Loss Work?

A vegetarian diet for weight loss often leans on beans, lentils, vegetables, and whole grains. These foods are high in fiber, which may help you feel full for longer.
Calorie deficit means eating fewer calories than your body burns. A vegetarian diet plan still needs one for weight loss, so portions matter.
Many people find vegetarian meal plans easier on the budget, since beans, lentils, and eggs are low-cost proteins.
The CDC describes about 1 to 2 pounds per week as a steady pace, and your own pace may be slower.
The USDA Dietary Guidelines for Americans include a healthy vegetarian dietary pattern, so a well-planned vegetarian diet meal plan can fit a balanced way of eating.

What to Eat on a Vegetarian Meal Plan

Protein: eggs, Greek yogurt, cottage cheese, tofu, edamame, beans, and lentils. A vegetarian diet plan should include protein at every meal, and so should every vegetarian meal plan.
Vegetables and fruit: spinach, peppers, tomatoes, carrots, berries, and apples.
Whole grains: oats, quinoa, brown rice, and whole-wheat pasta for your meal plan.
Go easy on: sweet drinks and fried foods, which crowd out filling meal plans.

Nutrient Watch: 3 Nutrients to Keep an Eye On

Nutrient	Why it matters	Where it shows up in this plan
Vitamin B12	Found naturally in animal foods such as dairy and eggs. Vegans need fortified foods or a supplement.	Eggs, Greek yogurt, cheese
Iron	Plant iron is absorbed less easily, and vitamin C may help.	Beans, lentils, tofu, with peppers and tomatoes
Calcium and vitamin D	Support bones, and vitamin D is hard to get from food alone.	Dairy, tofu, fortified plant milk

A vegetarian diet plan needs a few extra checks, and a vegetarian diet plan may need B12 or iron attention. Any vegetarian diet meal plan benefits from a quick nutrient check, so ask your doctor or a registered dietitian whether you need a supplement. A vegan meal plan needs extra attention to B12.

How This Vegetarian Meal Plan Works

Each day of this vegetarian meal plan is built at about 1,500 calories, with 74 to 91 grams of protein and 36 to 59 grams of fiber. Numbers are estimates based on typical USDA values, so check your own labels.
The fiber is high, so add it gradually and drink plenty of water. Sunday vegetarian meal prep takes about 60 minutes.
This is not a vegetarian keto meal plan, and you can swap meals within the same calories to keep a vegetarian diet meal plan flexible.
Need fewer calories than this meal plan provides? Try the 1400 Calorie Meal Plan: 7 Easy Days to Lose Weight. Need more? See the 1500 Calorie Meal Plan: 7 Easy Days for Beginners, the 1800 Calorie Meal Plan: 7 Simple Days for Weight Loss, or the 2000 Calorie Meal Plan for Weight Loss: 7 Easy Days.
Want more protein? Try the High Protein Meal Plan for Weight Loss: 7 Easy Days.

Your Vegetarian Weight Loss Meal Plan at a Glance

Every day of this vegetarian meal plan lands near 1,500 calories.

Day	Theme	Calories	Protein	Carbs	Fat	Fiber
1	Mediterranean	1,495	91 g	200 g	41 g	41 g
2	Indian-inspired	1,485	90 g	211 g	33 g	47 g
3	Mexican-inspired	1,510	83 g	204 g	46 g	53 g
4	Italian	1,505	89 g	183 g	51 g	42 g
5	Asian-inspired	1,510	91 g	169 g	58 g	38 g
6	Middle Eastern	1,485	74 g	161 g	65 g	36 g
7	Comfort food	1,500	85 g	219 g	36 g	59 g

Your 7-Day Vegetarian Weight Loss Meal Plan, Day by Day

Day 1: Mediterranean

Breakfast (355 calories): Greek yogurt bowl with 1 cup plain nonfat Greek yogurt, 1/2 cup blueberries, 1/4 cup granola, and 1 tablespoon chia seeds.
Lunch (480 calories): Chickpea pita with 3/4 cup chickpeas, a 6-inch whole-wheat pita, a side salad, 2 tablespoons Greek yogurt, 1 teaspoon olive oil, and 1 tablespoon feta.
Dinner (525 calories): White bean tray bake with 3/4 cup white beans, 2 cups roasted vegetables, 1 tablespoon olive oil, 2 tablespoons feta, and 1/2 cup cooked quinoa.
Snacks (135 calories): 3/4 cup plain nonfat Greek yogurt and a clementine.
Vegan swap: use dairy-free yogurt and skip the feta.
Day total: about 1,495 calories, 91 g protein, 200 g carbs, 41 g fat, and 41 g fiber on your vegetarian meal plan.

Day 2: Indian-Inspired

Breakfast (320 calories): Spiced tofu scramble with 6 ounces firm tofu, 1 cup chopped onion, tomato, and peppers, 1 teaspoon olive oil, turmeric, 1 slice whole-grain toast, and 1/2 cup raspberries.
Lunch (425 calories): Lentil dal (1 1/2 cups) with 1/2 cup brown rice, 2 tablespoons Greek yogurt, and a side salad.
Dinner (470 calories): Chana masala with 3/4 cup chickpeas, 2/3 cup brown rice, spinach, and 2 tablespoons Greek yogurt. The recipe is below.
Snacks (265 calories): 3/4 cup Greek yogurt, a cheese stick with 1 cup strawberries, and a clementine.
Vegan swap: use coconut or soy yogurt in place of Greek yogurt.
Day total: about 1,485 calories, 90 g protein, 211 g carbs, 33 g fat, and 47 g fiber on a vegetarian diet meal plan.

Day 3: Mexican-Inspired

Breakfast (395 calories): Black bean breakfast burrito with an 8-inch whole-wheat tortilla, 2 eggs, 1/4 cup black beans, 2 tablespoons salsa, and 1/4 avocado.
Lunch (435 calories): Black bean quinoa bowl with 1/2 cup quinoa, 3/4 cup black beans, 1/2 cup corn, salsa, 1/4 avocado, and 2 tablespoons Greek yogurt.
Dinner (460 calories): Sweet potato black bean tacos with 2 corn tortillas, 3/4 cup black beans, 1/2 medium sweet potato, slaw, 1/4 avocado, and 2 tablespoons Greek yogurt. The recipe is below.
Snacks (220 calories): 3/4 cup Greek yogurt and 1 cup baby carrots with 2 tablespoons hummus.
Vegan swap: use tofu scramble in the burrito and plant-based yogurt.
Day total: about 1,510 calories, 83 g protein, 204 g carbs, 46 g fat, and 53 g fiber for a vegetarian diet for weight loss.

Day 4: Italian

Breakfast (410 calories): Veggie frittata with 3 eggs, 1 cup spinach, 1 cup chopped tomato and pepper, 1 teaspoon olive oil, 1 slice whole-grain toast, and 1/2 cup raspberries.
Lunch (455 calories): Minestrone (1 1/2 cups) with 1 slice whole-grain toast and 1 ounce melted cheese, plus a side salad.
Dinner (540 calories): Veggie pasta primavera with 1 cup whole-wheat pasta, 1/2 cup marinara, 1 1/2 cups vegetables, 1/2 cup white beans, 2 teaspoons olive oil, and 2 tablespoons parmesan.
Snacks (100 calories): 3/4 cup plain nonfat Greek yogurt.
Vegan swap: use a tofu scramble instead of the frittata, and skip the cheese and parmesan.
Day total: about 1,505 calories, 89 g protein, 183 g carbs, 51 g fat, and 42 g fiber on a vegetarian diet meal plan.

Day 5: Asian-Inspired

Breakfast (370 calories): Berry protein smoothie with 1 cup unsweetened almond milk, 1 scoop protein powder, 1/2 cup frozen berries, 1/2 banana, and 1 tablespoon chia seeds, plus a hard-boiled egg.
Lunch (425 calories): Tofu edamame noodle bowl with 6 ounces tofu, 1/2 cup shelled edamame, 1/2 cup cooked whole-wheat pasta, 1 1/2 cups vegetables, 1 teaspoon sesame oil, and 1 tablespoon soy sauce.
Dinner (495 calories): Tofu veggie stir-fry with 6 ounces tofu, 2 cups vegetables, 2 teaspoons sesame oil, 1 tablespoon soy sauce, 2/3 cup brown rice, and 1 tablespoon chopped peanuts. The recipe is below.
Snacks (215 calories): 1 cup baby carrots with 2 tablespoons hummus and a medium apple.
Vegan swap: use plant-based protein powder and skip the egg.
Day total: about 1,510 calories, 91 g protein, 169 g carbs, 58 g fat, and 38 g fiber on a vegetarian diet plan.

Day 6: Middle Eastern

Breakfast (385 calories): Avocado hummus toast with 2 slices whole-grain toast, 2 tablespoons hummus, 1/4 avocado, 1 egg, and cucumber and tomato.
Lunch (485 calories): Hummus egg wrap with an 8-inch whole-wheat tortilla, 2 tablespoons hummus, 2 hard-boiled eggs, a side salad, 1 tablespoon feta, and a small apple.
Dinner (515 calories): Shakshuka with 2 eggs, 1 cup tomato and pepper sauce, 1 teaspoon olive oil, 2 slices whole-grain toast, 2 tablespoons feta, and a side salad.
Snacks (100 calories): 1/2 cup shelled edamame.
Vegan swap: replace the eggs with chickpeas and use tofu in the wrap.
Day total: about 1,485 calories, 74 g protein, 161 g carbs, 65 g fat, and 36 g fiber, one of the vegetarian meal plans you can repeat.

Day 7: Comfort Food

Breakfast (405 calories): Greek yogurt banana oats with 1/2 cup rolled oats, 3/4 cup unsweetened almond milk, 1/2 banana, 3/4 cup Greek yogurt, 1 tablespoon chia seeds, and 1/2 cup strawberries.
Lunch (460 calories): Three-bean salad with 1/2 cup each of kidney beans, chickpeas, and white beans, a side salad, and 2 teaspoons olive oil.
Dinner (535 calories): Three-bean chili (1 1/2 cups) with 1/2 cup brown rice, 2 tablespoons Greek yogurt, and a side salad with 1 teaspoon olive oil. The recipe is below.
Snacks (100 calories): 1/2 cup shelled edamame.
Vegan swap: use plant-based yogurt in the oats and on the chili.
Day total: about 1,500 calories, 85 g protein, 219 g carbs, 36 g fat, and 59 g fiber to finish your vegetarian weight loss meal plan week.

4 Easy Recipes From the Vegetarian Meal Plan

1. Chana Masala (Day 2 Dinner)

Serves 1 (30 minutes).
Ingredients: 3/4 cup cooked chickpeas, 1/2 cup chopped onion and tomato, 1 teaspoon olive oil, 1 garlic clove, 1/2 teaspoon each cumin and garam masala, 1/4 teaspoon turmeric, 1 cup spinach, 2/3 cup cooked brown rice, 2 tablespoons Greek yogurt.
Steps: Cook the onion and garlic in the oil for 3 minutes. Add the spices and tomato with a splash of water and simmer 8 minutes. Add the chickpeas and spinach for 5 minutes. Serve over rice with yogurt.
Nutrition per serving: about 470 calories, 21 g protein, 15 g fiber.

2. Sweet Potato Black Bean Tacos (Day 3 Dinner)

Serves 1 (30 minutes).
Ingredients: 1/2 medium sweet potato (diced), 1 teaspoon olive oil, 1/2 teaspoon cumin, 3/4 cup black beans, 2 corn tortillas, 1/3 cup shredded cabbage, 1/4 avocado, 2 tablespoons Greek yogurt, lime.
Steps: Roast the sweet potato with oil and cumin at 425°F for 20 minutes. Warm the beans and tortillas, fill them, and top with yogurt and lime.
Nutrition per serving: about 460 calories, 20 g protein, 20 g fiber.

3. Tofu Veggie Stir-Fry (Day 5 Dinner)

Serves 1 (25 minutes).
Ingredients: 6 ounces firm tofu, 2 cups stir-fry vegetables, 2 teaspoons sesame oil, 1 garlic clove, 1 tablespoon low-sodium soy sauce, 2/3 cup cooked brown rice, 1 tablespoon chopped peanuts.
Steps: Sear the cubed tofu in half the oil for 6 to 8 minutes. Add the vegetables, garlic, and remaining oil for 4 minutes, then the soy sauce. Serve over rice with peanuts.
Nutrition per serving: about 495 calories, 24 g protein, 9 g fiber.

4. Three-Bean Chili (Day 7 Dinner)

Serves 4 (35 minutes, great for vegetarian meal prep).
Ingredients: 1 tablespoon olive oil, 1 chopped onion, 2 garlic cloves, 1 chopped pepper, one 15 ounce can each of kidney, black, and white beans (drained), one 14.5 ounce can diced tomatoes, 1 cup low-sodium vegetable broth, 2 teaspoons chili powder, 1 teaspoon cumin.
Steps: Cook the onion, garlic, and pepper in the oil for 5 minutes. Add the spices, beans, tomatoes, and broth, and simmer for 25 minutes.
Nutrition per 1 1/2 cups: about 340 calories, 20 g protein, 20 g fiber.

My Week on a Vegetarian Diet: 6 Things I Noticed

I followed the seven days of the vegetarian meal plan above as written.
I measured everything for the first three days, then trusted my eye.
The chana masala and the shakshuka were my favorites.
Beans and lentils kept me full, and I was rarely hungry before dinner.
My logged days on the vegetarian meal plan averaged close to 1,500 calories, give or take about 50.
Your numbers will differ, so adjust portions to what works for you.

Vegan Meal Plan Swaps and Vegetarian Keto

Vegetarian Meal Plan waps: tofu scramble for eggs, fortified soy or coconut yogurt for Greek yogurt, and olives or avocado for cheese. Talk to your doctor about B12 on any vegan meal plan.
A vegetarian keto meal plan is very low in carbs, which can be hard when beans, lentils, and grains are limited. This plan is not keto, and a vegetarian keto meal plan is not right for everyone, so ask a doctor or dietitian first.
Our Keto Macro Calculator can give a starting estimate, and the Low Carb Meal Plan for Weight Loss: 7 Simple Days is a gentler option.

Shopping List and Vegetarian Meal Prep

Protein for the vegetarian meal: eggs, Greek yogurt, firm tofu, cheese sticks, feta, and parmesan.
Produce and pantry: vegetables, fruit, avocado, oats, quinoa, brown rice, whole-wheat pasta, tortillas, canned beans, lentils, hummus, and olive oil.
Sunday prep for the vegetarian meal plan: cook grains, simmer beans, make the chili, roast vegetables, boil eggs, and press the tofu. Vegetarian meal prep keeps meal plans from feeling like work.
See our Weight Loss Grocery List: 40 Easy Foods to Buy, the Beginner Meal Prep Guide, and the Budget Weight Loss Meal Plan: 7 Easy Days for more help.

6 Tips for Losing Weight on a Vegetarian Diet Plan

Put protein at every meal. It helps keep any vegetarian meal plan filling.
Measure nuts, cheese, and oil. Vegetarian meal can run high in calories if you do not.
Add fiber gradually in a vegetarian diet for weight loss, and drink water through the day.
Try vegetarian meal prep. Cook grains and beans ahead.
Skip keto unless advised. A vegetarian keto meal plan is very restrictive.
Pair iron with vitamin C in your Vegetarian Meal Plan, such as beans with peppers.
Move daily. A walk pairs well with a vegetarian weight loss meal plan.

Key Takeaways

A vegetarian meal plan can support weight loss when it is built on beans, lentils, eggs, dairy, vegetables, and whole grains.
This vegetarian weight loss meal plan averages about 1,500 calories a day.
A vegetarian diet for weight loss still needs a calorie deficit.
Each day lists a vegan meal plan swap, and a vegetarian keto meal plan is very restrictive.
Repeat your favorite vegetarian meal days to save time, and aim for protein at every meal.
Prep makes a meal plan easier, and vegetarian meal prep saves time and money.
Vegetarian meal plans are easiest to follow with prep, and a vegetarian diet meal plan can be adapted to vegan needs.
A vegetarian diet for weight loss may feel more filling with beans, and a vegetarian diet plan should fit your calories and health.
Check in with your doctor or dietitian before starting.

FAQ

1. Can a vegetarian diet for weight loss work?

A vegetarian meal plan can be high in fiber, which may help you feel full, but you still need a calorie deficit. A doctor or registered dietitian can help you set the right target.

2. Do vegetarians get enough protein?

A vegetarian meal plan can provide enough protein with planning. Eggs, dairy, tofu, beans, lentils, and edamame all provide protein. This plan lands between 74 and 91 grams a day, so aim for protein at every meal of your vegetarian diet plan. Ask a dietitian whether that fits you.

3. Can I follow a vegan meal plan with this?

Yes. Each day of this vegetarian meal plan lists a vegan swap, such as tofu scramble for eggs. If you follow a vegan meal plan, ask your doctor about B12, since it is not found naturally in plant foods.

4. Is a vegetarian keto meal plan a good idea?

It can be done, but it is very restrictive and not right for everyone. A vegetarian keto meal plan limits beans, lentils, and grains, so getting enough fiber takes care. Talk to a doctor or dietitian before trying it.

5. How long can I follow this plan?

Many people repeat a vegetarian meal plan like this for a few weeks. Rotate recipes for variety, and check in with a professional, especially if you take medication or have a health condition.

Your Next Step With the Vegetarian Meal Plan

A vegetarian meal plan works best when it fits your real life. Pick one week, shop the list, and cook the recipes.Repeat the vegetarian meal plan for another week if you liked it, keep your vegetarian diet meal plan simple, and rotate vegetarian meal plans each week for variety.

Start vegetarian meal prep on Sunday.Adjust portions as you learn what keeps you full.For more recipes, meal plans, and beginner guides, explore The Daily Crave at thedailycrave.online.Browse the Meal Plan and Weight Loss categories for what to try next.

Anam Kashif