The 7-Day Vegetarian Meal Plan
A full week of plant-based meals that actually satisfy — no bland salads.
Prep Time
2 hours Sunday
Servings
Serves 2
Est. Cost
$65/week
Pro Tip
Build every dinner around at least two protein sources — never just one. Lentils + eggs, chickpeas + quinoa, tofu + edamame. Combining complementary proteins ensures you hit your daily targets and actually feel full.
Your 7-Day Meal Schedule
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Spinach and Feta Scrambled Eggs with Whole Grain Toast | Roasted Red Pepper and Lentil Soup with Crusty Bread | Chickpea and Sweet Potato Coconut Curry with Basmati Rice | Greek yogurt with honey and walnuts |
| Tuesday | Overnight Oats with Chia Seeds, Almond Butter, and Sliced Banana | Leftover Chickpea Curry with Rice | Mushroom and Spinach Frittata with Mixed Green Salad | Apple slices with peanut butter |
| Wednesday | Avocado Toast with Poached Eggs and Cherry Tomatoes | Quinoa and Roasted Vegetable Buddha Bowl with Tahini Dressing | Black Bean Tacos with Roasted Corn, Cabbage Slaw, and Lime Crema | Hummus with cucumber and carrot sticks |
| Thursday | Greek Yogurt Parfait with Granola, Mixed Berries, and Flaxseed | Lentil and Vegetable Soup Leftovers with Whole Grain Roll | Tofu and Broccoli Stir-Fry with Sesame-Ginger Sauce over Brown Rice | Edamame with sea salt |
| Friday | Veggie Omelette with Mushrooms, Bell Pepper, Spinach, and Goat Cheese | Black Bean and Avocado Burrito Bowl with Brown Rice and Salsa | Roasted Tomato and Zucchini Pasta with Basil, Parmesan, and Pine Nuts | Cottage cheese with sliced peach |
| Saturday | Banana Oat Pancakes with Greek Yogurt and Fresh Berries | Caprese Salad with Fresh Mozzarella, Tomato, Basil, and Balsamic Glaze | Lentil Shepherd's Pie with Garlic Mashed Sweet Potato Topping | Mixed nuts and dried cranberries |
| Sunday | Spinach and Tomato Shakshuka with Crusty Bread | Roasted Chickpea and Kale Salad with Tahini-Lemon Dressing | Vegetable and Chickpea Coconut Soup with Fresh Cilantro and Rice | Celery and carrot sticks with peanut butter |
Breakfast
Spinach and Feta Scrambled Eggs with Whole Grain Toast
Lunch
Roasted Red Pepper and Lentil Soup with Crusty Bread
Dinner
Chickpea and Sweet Potato Coconut Curry with Basmati Rice
Snack
Greek yogurt with honey and walnuts
Breakfast
Overnight Oats with Chia Seeds, Almond Butter, and Sliced Banana
Lunch
Leftover Chickpea Curry with Rice
Dinner
Mushroom and Spinach Frittata with Mixed Green Salad
Snack
Apple slices with peanut butter
Breakfast
Avocado Toast with Poached Eggs and Cherry Tomatoes
Lunch
Quinoa and Roasted Vegetable Buddha Bowl with Tahini Dressing
Dinner
Black Bean Tacos with Roasted Corn, Cabbage Slaw, and Lime Crema
Snack
Hummus with cucumber and carrot sticks
Breakfast
Greek Yogurt Parfait with Granola, Mixed Berries, and Flaxseed
Lunch
Lentil and Vegetable Soup Leftovers with Whole Grain Roll
Dinner
Tofu and Broccoli Stir-Fry with Sesame-Ginger Sauce over Brown Rice
Snack
Edamame with sea salt
Breakfast
Veggie Omelette with Mushrooms, Bell Pepper, Spinach, and Goat Cheese
Lunch
Black Bean and Avocado Burrito Bowl with Brown Rice and Salsa
Dinner
Roasted Tomato and Zucchini Pasta with Basil, Parmesan, and Pine Nuts
Snack
Cottage cheese with sliced peach
Breakfast
Banana Oat Pancakes with Greek Yogurt and Fresh Berries
Lunch
Caprese Salad with Fresh Mozzarella, Tomato, Basil, and Balsamic Glaze
Dinner
Lentil Shepherd's Pie with Garlic Mashed Sweet Potato Topping
Snack
Mixed nuts and dried cranberries
Breakfast
Spinach and Tomato Shakshuka with Crusty Bread
Lunch
Roasted Chickpea and Kale Salad with Tahini-Lemon Dressing
Dinner
Vegetable and Chickpea Coconut Soup with Fresh Cilantro and Rice
Snack
Celery and carrot sticks with peanut butter
Key Staples for This Plan
Full list generated automatically in Tablespoon when you sign up.
- 2 x 400g cans chickpeas
- 300g firm tofu
- 300g dried green lentils
- 1 cup dry quinoa
- 1 head broccoli
- 2 large sweet potatoes
- 200g mushrooms
- 1 x 400ml can coconut milk
Sunday Meal Prep Tips
Cook a large batch of lentils and quinoa on Sunday — both are the base for multiple lunches and dinners. Cooked lentils last 5 days in the fridge; quinoa lasts the same.
Prep your frittata and a batch of overnight oats on Sunday evening so Monday and Tuesday breakfasts are completely hands-off. Frittata slices keep well for 4 days.
Roast a sheet pan of sweet potato, zucchini, and bell pepper on Sunday — they'll go into the Buddha bowl, the tacos, and the pasta across the week without any extra prep.
Recipes for This Plan
Frequently Asked Questions
How do vegetarians get enough protein in a weekly meal plan?
Plant-based protein is abundant when you stack sources strategically. Lentils give 18g per cooked cup, chickpeas give 15g, Greek yogurt gives 17g per 100g, eggs give 6g each, tofu gives 8g per 100g, and quinoa gives 8g per cup. This plan hits 55–65g of protein per person per day — adequate for most adults — by combining two protein sources at every meal. The Chickpea Curry adds coconut milk-braised chickpeas over rice for 22g; the Tofu Stir-Fry pairs tofu with edamame for 28g.
What is a good vegetarian meal plan for a week?
A good vegetarian meal plan for the week anchors around 3 protein pillars: legumes (chickpeas, lentils, black beans), eggs (versatile, fast, cheap), and dairy (Greek yogurt, cottage cheese, cheese). Build each dinner from one of these protein pillars and fill the plate with 2–3 vegetables and a grain. This plan does exactly that — Monday's chickpea curry, Tuesday's frittata, Thursday's tofu stir-fry, and Sunday's shakshuka each represent a different protein approach so the week doesn't get repetitive.
Is a vegetarian meal plan cheaper than eating meat?
Yes — typically 20–30% cheaper. Dried lentils cost $0.40 per serving vs. $2.50+ for chicken. Canned chickpeas cost $0.50 per serving. A dozen eggs runs $3 total. The most expensive items in this plan are the tofu ($3–4 per block) and fresh produce. When you anchor your week on legumes and eggs rather than meat, you can eat well for $60–70 for two people per week.
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