Whether you’re new to vegetarianism or looking to add more variety to your meals, this week-long vegetarian meal plan will help you stay on track and enjoy a balanced diet.
If you’re unsure of exactly what vegetarian diet is, or what type of vegetarian diet you want to follow, you can go through this section. It gives you the lowdown on everything vegetarian eating, from benefits and considerations right through to meal prep tips. If you want to get straight to the vegetarian meal plan we’ve made for you though, keep reading!
7-day Vegetarian Meal Plan
We’ve put together a 1,200-kcal Lacto-Ovo vegetarian meal plan, which includes breakfast, dinners, and snacks. We’ll also be adding tips on how to convert it into a Lacto Vegetarian or an Ovo-vegetarian meal plan if you want. Not sure about the difference?
In this table, we’ve included the different types of vegetarian diets just in case you’re not familiar with them yet. And if for some reason this doesn’t quite meet your needs, you can skip to this section for our other vegetarian meal plans.
Reminder: It’s a recurring theme in our meal plans to repeat recipes throughout the week. We recommend this to encourage you to cook in batches to save time, energy, and resources when following a meal plan. You can check this table to to find out which recipes you’ll need to prepare multiple servings of.
With most meal plans, day 1 is meal prep day. This means, most of the meals you prepare today are repeated throughout the week.
If you do it this way, you need around 3 hours allotted for preparation and cooking. It seems like a lot but it’ll pay off during the rest of the week!
For Lacto Vegetarian diet: Today’s meal plan is also suitable for you!
For Ovo Vegetarian diet: Replace the cheese with substitute vegan cheeses available in the market.
Advance Meal prep tips for Salads:
- Wash all vegetables and fruits thoroughly under running water.
- Dry the ingredients completely using a salad spinner or paper towels to prevent sogginess.
- Use airtight containers to store the salad to maintain freshness and prevent contamination.
- For leafy greens, consider storing them with a paper towel inside the container to absorb excess moisture.
- Store salad dressing separately and add it just before eating to prevent the salad from becoming soggy.
- Consume within 3-5 days for optimal freshness and safety.
On Day 2 of your vegetarian meal plan, you can start off your day right with Middle Eastern Shakshuka for breakfast, paired with with 1 slice of sourdough bread.
For Lacto Vegetarian diet: Use this Easy Vegan Shakshuka recipe instead, paired with 2 slices of sourdough bread.
For Ovo Vegetarian diet: Replace cheese and yogurt with substitute vegan cheeses and yogurt from your supermarket.
Tips when preparing meal prep bowls in advance:
- Cook the ingredients separately and store different components (like grains, proteins, and vegetables) in separate compartments or containers if possible to maintain texture and flavor.
- Avoid overfilling containers to allow for even cooling and reheating.
- Consume refrigerated meal prep bowls within 3-4 days.
For Lacto Vegetarian diet: For the Egg salad sandwich, you can to use vegan egg. You can buy at the store, or make your own at home. Or you can use this recipe instead.
For Ovo Vegetarian diet: For the cheeses and yogurt, use vegan substitutes.
Advance meal prep tips for your gyros, and sandwich:
- Store wet ingredients (like tomatoes and pickles) separately and add them just before eating.
- Use fresh ingredients and keep them in airtight containers or plastic wrap.
- Assemble the gyros and sandwich just before you’ll be eating it, especially if they include perishable items.
For Lacto Vegetarian diet and Ovo Vegetarian diet: Today’s meal plan is also suitable for you!
Advance meal prep tips:
Overnight oats: Use airtight containers and rolled oats for the best texture. Maintain a 1:1 oats to liquid ratio, adding fruits, nuts, and sweeteners to taste. Store in the refrigerator, consume within 5 days, and always check for freshness before eating.
Veggie Stir-fry Tofu: Cool completely before storing in airtight containers. Refrigerate for up to 4 days. Reheat in a skillet or microwave, adding a splash of water or broth to stop it from drying out.
Day 5 has the same breakfast and snacks as Day 2. So take note of the reminders below if you’re lacto vegetarian or ovo vegetarian:
For Lacto Vegetarian diet: Replace your breakfast with this recipe Easy Vegan Shakshuka and pair it with 2 slices of sourdough bread.
For Ovo Vegetarian diet: Replace cheese and yogurt with substitute vegan cheeses and yogurt available in the market.
Advance meal prep tips for your shakshuka:
Prepare the sauce in advance and store in an airtight container for up to 4 days in the fridge. Add fresh eggs and cook just before serving. Reheat the sauce in a skillet, then poach the eggs directly in the reheated sauce.
At this point in your week-long vegetarian meal plan, your breakfast, lunch and snacks have probably been prepared in advance. So all you have to do is reheat the food that you’ve prepared in advance!
The only recipe that you have to cook is the One-pot vegetarian spaghetti.
For Lacto Vegetarian diet: Today’s meal plan is also suitable for you!
For Ovo Vegetarian diet: Substitute cheese and yogurt for vegan options available in the market.
Advance meal prep tips for your muffins:
Cool muffins completely before storing in an airtight container. Keep at room temperature for up to 3 days, refrigerate for up to a week, or freeze for up to 3 months. Reheat in the microwave or oven to enjoy fresh-tasting muffins.
Day 7 marks the last day of your vegetarian meal plan for the week. Remember, you can always repeat this plan or mix and match your favorite recipes to continue your healthy eating journey.
Note: You can now try to start planning for the your next meal so be sure to read this section!
Below is a quick overview of the recipes that are repeated during the 7-day Vegetarian Meal Plan:
| Recipes | Number of servings to prepare | Day and meal planned |
| Quinoa Avocado Breakfast Bowl Recipe | 2 servings | Day 1, and 3 Breakfast |
| Middle Eastern Shakshuka | 2 servings | Day 2, and 5 Breakfast |
| Greek Yogurt Egg Salad with Dill | 2 servings | Day 3, and 7 Breakfast |
| Cinnamon Roll Overnight Oats | 2 servings | Day 4 and 6 Lunch |
| Mediterranean Lentil Salad | 2 servings | Day 1, and 3 Lunch |
| Veggie Tofu Stir Fry | 2 servings | Day 4, and 6 Lunch |
| Burrito bowl with chipotle black beans | 2 servings | Day 5, and 7 Lunch |
| Snack Almonds | 2 servings | Day 1, and 4 Snacks |
| Instant frozen berry yogurt | 2 servings | Day 2, and 5 Snacks |
| Healthy Banana Blueberry Muffins | 2 servings | Day 3, and 6 Dinner |
| Crispy Sesame Tofu with Zucchini Noodle | 2 servings | Day 1, and 4 Dinner |
| Balsamic Lentil Salad | 2 servings | Day 2, and 5 Dinner |
How to Plan Meals for a Vegetarian
Now that you’ve seen what you could prepare for a whole week of vegetarian eating, maybe you’re curious to see how you could change it up and make new vegetarian meal plan options. Here is a quick summary of how you can ace your next meal plan!
Step 1: Understand the nutritional needs of vegetarians
In this section, you can read about the nutrition considerations when on a vegetarian diet. You need to consider including sufficient food items from different food groups in your diet to help you get all the calories and nutrients you need. Eating carefully can help prevent nutrient deficiencies, especially if you’re new to vegetarian eating plans or diets. Reminder: We’re not just talking about your macros (carbs, protein, and fat), vitamins and minerals are important too!
Step 2: Include a variety of food groups
Now that you know you need to pay special attention to getting your macros and nutrients on a vegetarian diet, you can try to incorporate them by making sure your vegetarian meal plan includes plenty of different food groups. Having different types of food can help you eat a wide variety of vitamins, minerals, and micronutrients – and get good, balanced macros in too.
Here are the food groups that can be parto of a vegetarian diet with some examples:
| Food Groups | Examples |
| Vegetables | Aim for a variety of colors and types (leafy greens, root vegetables, cruciferous vegetables |
| Fruits | Include a range of fruits for vitamins, minerals, and antioxidants |
| Whole Grains | Brown rice, quinoa, oats, whole-wheat products, barley, bulgur, farro |
| Legumes | Beans, lentils, peas, chickpeas for protein and fiber |
| Nuts and Seeds | Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds for healthy fats and protein |
| Dairy or Dairy Alternatives and Eggs | Milk, yogurt, cheese, fortified plant-based milks (almond, soy, oat, etc.), eggs |
| Healthy Fats | Avocados, olive oil, coconut oil, nut butters |
| Protein-Rich Plant Foods | Tofu, tempeh, edamame, seitan |
Step 3: Seek inspiration for your meals
The next step of planning a well-balanced meal plan would only be possible if you have some idea of recipes you want to eat. So it’s good to also check out what other people are planning or to check out recipe blogs. Good thing for you we have both here in Samsung Food!
Here are some vegetarian recipe blogs that we have:
- 8 Hearty Vegan Soup Recipes
- 10 Vegetarian Recipes To Convince Even the Meat-Eaters
- Mouthwatering High Protein Vegetarian Meals
And you can also join vegetarian communities here at Samsung Food!
- Easy Vegetarian and Vegan Recipes
- Vegetarian or Vegan Fare
- Tasty Vegetarian recipes
- Vegetarian Delights 🥦😋
- Vegan/Vegetarian Student Meals 💚
Step 4: Plan a balanced meal
With the information you now have on food groups and nutritional considerations, you can try to ensure that each meal is balanced with macronutrients (carbohydrates, protein, fats) and micronutrients (vitamins, minerals). Often, vegetarians struggle to get enough protein – so be sure to prioritize good sources of vegetarian protein and add a protein shake or supplement if needs be.
An example would be:
Breakfast: Chia Yogurt Parfait can be a good vegetarian breakfast option since it has protein (yogurt), carbohydrates (berries, granola), healthy fats (chia seeds).
Lunch: Quinoa & Chickpea Summer Salad with Roasted Garlic Dressing is a good lunch option since it has protein (quinoa, chickpea, and almonds), carbohydrates (quinoa and vegetables), healthy fats (tahini)
Dinner and snack: a good snack can be a handful of almonds and for dinner, a nice serving of Veggie Tofu Stir Fry with rice can be a balanced meal since it has: Protein (tofu), carbohydrates (rice and vegetables), healthy fats (sesame seeds and oil)
Step 5: Create your shopping list
Now that you’ve planned your meals for the entire week, it’s time to create a shopping list! Create a detailed shopping list based on your meal plan to streamline grocery shopping and ensure you don’t forget anything.
Meal Prep Tips, Advice, and Reminders for a Vegetarian Diet
Cook in Batches: Prepare large quantities of grains for your vegetarian meal plan. Examples are quinoa, brown rice, or whole wheat pasta. Store them in the refrigerator for use throughout the week.
Roast Vegetables: Roast a variety of vegetables at once, such as sweet potatoes, Brussels sprouts, and bell peppers. Store them for easy side dishes or additions to salads.
Use Mason Jars and Containers:
- Salad Jars: Layer salads in mason jars with the dressing at the bottom to keep ingredients fresh and prevent sogginess.
- Portion Snacks: Portion out snacks like nuts, fruits, and veggies into individual containers for easy grab-and-go options.
Use your Freezer Space:
- Freeze Meals: Prepare and freeze meals like soups, stews, and vegetarian patties to have healthy options ready to heat and eat on busy days.
- Smoothie Packs: Prepare smoothie ingredients in freezer bags for quick and easy breakfasts.
Food Safety Reminders for Your Vegetarian Meal Plan
Keep in mind these tips when preparing meals in advance:
- Start with clean hands and surfaces.
- Use separate utensils, cutting boards, and cooking equipment if needed
- Use fresh ingredients and check expiration dates.
- Keep raw and cooked foods separate.
- Cook foods thoroughly and cool them quickly.
- Store meals in airtight containers with labels and dates.
- Thaw safely in the refrigerator, under cold water, or in the microwave.
- Reheat to 165°F (74°C) before eating.
- Use or discard leftovers within a safe time frame.
- Trust your senses – if it smells off, looks odd, or has mold, discard it.
What is a Vegetarian Diet?
A vegetarian diet primarily consists of plant-based foods. The specific foods included can vary depending on the type of vegetarian diet being followed.
Types of Vegetarian Diets
There are several types of vegetarian diets, each with varying degrees of restriction on animal products:
| Diet | What to Exclude | What can be Included |
| Lacto-Ovo Vegetarian | Meat, poultry, and fish | Dairy and eggs |
| Lacto Vegetarian | Eggs, meat, poultry, and fish | Dairy products |
| Ovo Vegetarian | Dairy products, meat, poultry, and fish | Eggs |
| Vegan | All animal products, including dairy, eggs, and honey | – |
| Pescatarian | Meat, and poultry | Fish, eggs and dairy |
Other Vegetarian Meal Plans
As mentioned above, we’ve focused our 7-day Vegetarian Meal Plan on lacto-ovo, lacto and ovo vegetarian. But if that’s not the vegetarian meal plan you’re looking for, we also have these readily-available meal plans:
- Vegan Diet Meal Plan for Beginners
- 7-Day Pescatarian Diet Meal Plan
- Lacto-ovo Vegetarian Diet: Guide and Meal Plan
Nutritional considerations when on a vegetarian diet
Adopting a vegetarian diet can be a healthy and nutritious choice, potentially, the health benefits can be:
- Improved Heart Health
- Generally lower in calories and saturated fats.
- Reduced Risk of Chronic Diseases
- Better Digestive Health
BUT, it’s important to be mindful of certain nutrients that may require extra attention. That’s why it’s also important you have regular check-ups and health screenings with your health care provider and consult a dietitian if you want detailed guidance in terms of your eating and food guidelines.
Here are some key nutritional considerations to ensure a balanced vegetarian diet:
| Nutrient | Food source | Tips |
| Protein | Beans, lentils, chickpeas, tofu, tempeh, seitan, edamame, quinoa, nuts, seeds For certain vegetarian diets, a combination of either or both dairy products (milk, cheese, yogurt) and eggs are allowed. | 1. Choose high-protein snacks like nuts, seeds, and Greek yogurt to keep you satisfied between meals. 2. Combine different protein sources throughout the day to ensure you get all essential amino acids. |
| Iron | Leafy green vegetables (spinach, kale), legumes (lentils, beans), tofu, tempeh, fortified cereals, whole grains, dried fruits (apricots, raisins), nuts, | Consume vitamin C-rich foods (citrus fruits, strawberries, bell peppers) alongside iron-rich foods to enhance iron absorption. |
| Vitamin B12 | Dairy products (milk, cheese, yogurt), eggs, fortified plant-based milks and cereals, nutritional yeast. | Consider taking a B12 supplement if your dietary intake is insufficient, especially for vegans. |
| Calcium | Dairy products (milk, cheese, yogurt), fortified plant-based milks (almond, soy, oat), fortified orange juice, tofu made with calcium sulfate, leafy green vegetables (bok choy, broccoli, collard greens), almonds | Spread calcium intake throughout the day for better absorption. |
| Vitamin D | Fortified foods (plant-based milks, orange juice), sunlight exposure, supplements | If you have limited sun exposure, consider a vitamin D supplement, especially during the winter months. |
| Zinc | Legumes, nuts, seeds, whole grains, dairy products, eggs. | Soaking and sprouting legumes, grains, and seeds can improve zinc absorption. |
| Iodine | Iodized salt, sea vegetables (seaweed), dairy products, eggs. | Ensure you use iodized salt or include sea vegetables in your diet to meet your iodine needs. |
It’s a common challenge for vegetarians to eat enough protein in a diet especially if they’re planning to eat a high-protein plant-based meal. To help you out with this, we have this guide for reference.
One of the best benefits of a vegetarian diet
Choosing a vegetarian diet isn’t just a potentially healthy diet option but can also the environment, as it’s a sustainable way of eating. You might ask, “How?”
A third of greenhouse gas emissions (GHG) comes from food-related production, specifically from agriculture and land use for meat production and farmed fish and seafoods.
So a plant-based diet, rich in whole foods, such as fruits, vegetables, whole grains, beans, nuts, seeds, lentils could help reduce carbon footprint of different food products.
If you want to read more about this, you can go to this website.
FAQs on Vegetarian Diet
Yes, they can be very healthy, rich in fiber, vitamins, and antioxidants, and can reduce the risk of chronic diseases. But don’t forget the nutritional considerations when on a vegetarian diet.
Research restaurants, check menus online, ask servers about vegetarian options, and explore cuisines with vegetarian dishes.
Yes, but focus on whole, minimally processed foods. Check labels for healthier options.
