7-Day Vegetarian Meal Plan, Created by a Dietitian: 2,000 Calories (2024)

Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this seven-day vegetarian meal plan makes it easy to eat meat-free and maintain a healthy weight. Eating more plant-based foods is a great way to boost your overall health, too.

For example, a vegetarian diet has been shown to reduce the risk of diseases related to chronic inflammation, including heart disease, Type 2 diabetes and even certain types of cancer, per a 2021 review in the International Journal of Environmental Research and Public Health.

In this 2,000-calorie vegetarian meal plan, we include plenty of filling foods so you feel full and satisfied while meeting your nutrition goals. Protein-rich beans and tofu, high-fiber whole grains, fruits, vegetables and healthy fats—like nuts—help to keep you feeling energized all day long. Combine this healthy plant-based meal plan with daily exercise and you're on track to a healthier you.

Looking for a different calorie level? See our vegetarian meal plans at 1,200 calories and 1,500 calories.

How to Meal Prep Your Week of Meals

1. Meal prep the Lemon-Roasted Vegetable Hummus Bowls and store them in meal-prep containers for the work week.
2. Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Store in airtight containers to keep fresh.
3. Make 3 hard-boiled eggs to have as snacks for the week.

Day 1

Breakfast (522 calories)

• 1 cup oatmeal cooked in 2 cups water
• 1/2 cup raspberries
• 1 Tbsp. chopped walnuts
• 1 hard-boiled egg

Top oatmeal with raspberries, walnuts and a pinch of cinnamon.

A.M. Snack (286 calories)

• 1 medium apple
• 2 Tbsp. peanut butter

Lunch (450 calories)

• 1 serving Whole-Wheat Veggie Wrap
• 1 banana

P.M. Snack (210 calories)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup sliced strawberries
• 1 Tbsp. chia seeds

Dinner (509 calories)

• 1 serving Mushroom-Quinoa Veggie Burgers with Special Sauce
• 1 serving Basic Green Salad with Vinaigrette

Daily Totals: 1,978 calories, 80 g protein, 241 g carbohydrates, 48 g fiber, 85 g fat, 1,709 mg sodium.

Day 2

Breakfast (421 calories)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 2 clementines

A.M. Snack (216 calories)

• 1/2 cup raspberries
• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. chia seeds

Lunch (455 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 apple

P.M. Snack (201 calories)

• 1 medium banana
• 1 Tbsp. peanut butter

Dinner (422 calories)

• 1 serving
• 1 serving Basic Green Salad with Vinaigrette

Evening Snack (156 calories)

• 1 ounce dark chocolate

Daily Totals: 1,985 calories, 72 g protein, 258 g carbohydrates, 52 g fiber, 86 g fat, 1,771 mg sodium.

Day 3

Breakfast (271 calories)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 1 medium apple

A.M. Snack (158 calories)

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 1/4 avocado, sliced
• 1 slice whole-wheat toast

Spread avocado on toast.

Lunch (465 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 banana

P.M. Snack (216 calories)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup raspberries
• 1 Tbsp. chia seeds

Dinner (479 calories)

• 1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese
• 2-inch slice of whole-wheat baguette

Evening Snack (156 calories)

• 1 ounce dark chocolate

Daily Totals: 1,991 calories, 81 g protein, 273 g carbohydrates, 49 g fiber, 73 g fat, 2,010 mg sodium.

Day 4

Breakfast (446 calories)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 1 medium apple

A.M. Snack (229 calories)

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 1/4 avocado, sliced
• 1 slice of whole-wheat bread

Lunch (465 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 medium banana

P.M. Snack (253 calories)

• 1 cup nonfat plain Greek yogurt
• 2 clementines
• 1 Tbsp. chia seeds

Dinner (520 calories)

• 1 serving topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream
• 1 serving Basic Green Salad with Vinaigrette

Evening Snack (64 calories)

• 1 cup raspberries

Daily Totals: 1,977 calories, 77 g protein, 268 g carbohydrates, 58 g fiber, 77 g fat, 1,879 mg sodium.

Day 5

Breakfast (340 calories)

• 1 serving Avocado-Egg Toast
• 2 clementines

A.M. Snack (215 calories)

• 1/2 cup raspberries
• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. chia seeds

Lunch (465 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls
• 1 banana

P.M. Snack (286 calories)

• 1 medium apple
• 2 Tbsp. peanut butter

Dinner (543 calories)

• 1 serving Vegetarian Tikka Masala
• 3/4 cup cooked brown rice
• 1 serving Basic Green Salad with Vinaigrette

Evening Snack (156 calories)

• 1 ounce dark chocolate

Daily Totals: 2,006 calories, 84 g protein, 231 g carbohydrates, 49 g fiber, 93 g fat, 1,620 mg sodium.

Day 6

Breakfast (523 calories)

• 1 cup oatmeal cooked in 2 cups water
• 1/2 cup raspberries
• 1 Tbsp. chopped walnuts
• 1 hard-boiled egg

Top oatmeal with raspberries, walnuts and a pinch of cinnamon.

A.M. Snack (223 calories)

• 1 cup cucumber slices
• 1/2 cup hummus

Lunch (450 calories)

• 1 serving Whole-Wheat Veggie Wrap
• 1 banana

P.M. Snack (286 calories)

• 1 medium apple
• 2 Tbsp. peanut butter

Dinner (475 calories)

• 1 serving Beefless Vegan Tacos
• 1 serving Basic Green Salad with Vinaigrette

Evening Snack (32 calories)

• 1/2 cup raspberries

Daily Totals: 1,988 calories, 71 g protein, 237 g carbohydrates, 53 g fiber, 94 g fat, 2,056 mg sodium.

Day 7

Breakfast (382 calories)

• 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
• 1 hard-boiled egg

Top oatmeal with diced apple, walnuts and a pinch of cinnamon.

A.M. Snack (286 calories)

• 1 medium apple
• 2 Tbsp. peanut butter

Lunch (450 calories)

• 1 serving Whole-Wheat Veggie Wrap
• 1 banana

P.M. Snack (229 calories)

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 1/4 avocado, sliced
• 1 slice of whole-wheat bread

Dinner (474 calories)

• 1 serving Curried Chickpea Stew
• 1, 4-inch diameter whole-wheat pita

Evening Snack (156 calories)

• 1 ounce dark chocolate

Daily Totals: 1,977 calories, 84 g protein, 246 g carbohydrates, 50 g fiber, 81 g fat, 1,913 mg sodium.