Sample Vegetarian Meal Plan
Hey there, you healthy eating enthusiast! Are you looking for some sample vegetarian meal plans to add to your weekly meal plan? You’ve come to the right place. As a longtime vegetarian and healthy home cook, I’ve mastered the art of creating wholesome, balanced meatless meals that don’t require hours in the kitchen.
Over the next five days, I’ll be sharing five of my favorite go-to vegetarian dinners, from protein-packed Buddha bowls to hearty veggie chili. Each recipe uses fresh, whole ingredients and basic cooking techniques anyone can master. Best of all, they’ll leave you feeling satisfied and energized. So get ready to cook up a week of delicious vegetarian eats. Your body and taste buds will thank you!
Day 1: Black Bean Sweet Potato Enchiladas
Enchiladas are always a good choice for a hearty, satisfying meal. These black bean and sweet potato enchiladas are packed with flavor, fiber, and nutrition. They’re also naturally vegetarian, dairy-free and gluten-free.
To start, you’ll need to roast two sweet potatoes. Wash, pierce with a fork, and roast at 400 F for about an hour, until tender. Allow to cool, then scoop the flesh into a bowl. Mash with a potato masher or fork.
Next, heat one 15-ounce can black beans, drained and rinsed, in a saucepan. Mash slightly, then stir into the sweet potatoes. Mix in 1/2 cup salsa, 1/4 cup chopped cilantro, and spices like cumin, chili powder, garlic powder, and salt to taste.
For the enchilada sauce, blend 1 15-ounce can tomato sauce, 1/4 cup salsa, 2 tablespoons chili powder, 1/2 teaspoon cumin, and 1/4 teaspoon garlic powder. Pour a bit of the sauce into a 9×9-inch baking dish to coat the bottom.
Now for assembly: warm 8-inch corn tortillas, then fill each with a scoop of the sweet potato-black bean mixture. Roll up and place seam-side down in the baking dish. Top with the remaining enchilada sauce and 1/2 cup shredded vegan cheese (optional).
Bake at 350 F for 20 minutes, until bubbly. Allow to stand 10 minutes, then top with sliced scallions, olives, avocado, or anything else you like. These enchiladas also taste great with a dollop of vegan sour cream or yogurt and a simple salad on the side.
With a balance of flavors, textures, protein and fiber, this dish will satisfy your craving for comfort food and fuel you with energy. Give it a try – your taste buds and body will thank you!
For day 2 of your healthy vegetarian meal plan, we have a hearty lentil Bolognese pasta dish. Lentils are a great source of plant-based protein and fiber, so this meal will fill you up and give you energy to power through your day.
To make the lentil Bolognese, you’ll need:
- 1 cup brown lentils, rinsed
- 1 onion, diced
- 3 cloves garlic, minced
- 1 carrot, diced
- 2 celery stalks, diced
- 1 (15 ounce) can crushed tomatoes
- 2 tablespoons tomato paste
- 1/2 cup vegetable broth
- 2 bay leaves
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and pepper to taste
- 1 pound spaghetti pasta
- 2 tablespoons olive oil
Here’s how you make it:
- Heat the olive oil in a large pot and sauté the onion, garlic, carrot and celery until softened, about 10 minutes.
- Add the lentils, crushed tomatoes, tomato paste, vegetable broth, bay leaves, oregano, basil, salt and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are soft, stirring occasionally.
- Remove bay leaves, season with more salt and pepper if needed, and use an immersion blender to partially blend the sauce until mostly smooth with some texture remaining. You can also blend portions of the sauce in batches in a blender and return to the pot.
- Cook the spaghetti according to package directions; drain, reserving some of the cooking water.
- Add the spaghetti to the lentil Bolognese sauce along with a splash of the reserved cooking water. Toss to coat, adding more cooking water as needed to create a creamy sauce. Serve hot!
This healthy, protein-packed pasta dish will satisfy your craving for Italian food and fuel you with nutrients to power through your day. Enjoy!
Day 3: Chickpea Curry Over Rice
A hearty chickpea curry over rice is the perfect meatless meal to satisfy your hunger. Chickpeas provide protein and fiber, while the spices give this dish lots of flavor.
- 2 (15 ounce) cans chickpeas, drained and rinsed
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 2 tablespoons curry powder
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon ground turmeric
- 1 (14.5 ounce) can diced tomatoes
- 1 cup vegetable broth
- 2 tablespoons olive oil
- Cooked rice for serving
- Chopped cilantro for garnish (optional)
- Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the onion, garlic, and ginger and sauté until the onion is translucent, about 5 minutes.
- Add the spices – curry powder, coriander, cumin, chili powder, and turmeric – and stir to coat the onions. Cook for 1 minute until fragrant.
- Add the chickpeas, tomatoes, and broth. Bring to a boil, then reduce heat and simmer for 10 minutes to allow the flavors to blend and thicken.
- Serve the chickpea curry over the cooked rice and garnish with cilantro if desired. This dish can be stored refrigerated for up to 1 week.
- Use coconut milk instead of broth for a creamy curry.
- Add other veggies like bell peppers, cauliflower or spinach.
- Top your curry with cashews, raisins or fresh mango.
- Use brown rice or quinoa for extra nutrition and fiber.
- Adjust spices to your desired heat level. More chili powder will make it spicier.
This simple yet satisfying chickpea curry is perfect for Meatless Monday or any day of the week. Enjoy!
Day 4: Vegetable Frittata and Salad
Day 4 of your 5-day meatless : Meal plan is a hearty vegetable frittata and a simple salad. Fry up whatever veggies you have on hand for a delicious, protein-packed frittata. Pair it with a crisp salad and you have a satisfying vegetarian dinner.
A frittata is like an Italian omelet. Whip up a few eggs and pour them over sautéed vegetables in a pan. As the eggs set, use a spatula to gently push the eggs from the edge into the center, so the uncooked egg runs underneath. Once the frittata is nearly set, place it under a preheated broiler for a couple minutes until the surface is lightly browned.
You can add any vegetables you like:
- Chopped bell peppers (red, yellow or green)
- Diced zucchini or summer squash
- Chopped spinach
- Diced tomatoes
- Asparagus tips
Cook the vegetables in a little olive oil over medium heat until tender. Season with salt and pepper. Whisk 6-8 eggs and pour over the vegetables. Cook, lifting the edges to allow uncooked egg to flow underneath, until nearly set. Place under broiler and cook until surface is lightly browned.
Allow the frittata to cool slightly, then slice into wedges and serve. This also makes a great leftovers option – simply reheat individual slices in the microwave.
To balance the hearty frittata, a simple salad is perfect. Chop romaine lettuce or your favorite greens. Add diced cucumber, tomato, celery and chickpeas or beans of your choice. Toss with an easy homemade vinaigrette of olive oil, lemon juice, minced garlic and fresh or dried herbs like oregano, basil and thyme. Season generously with salt and pepper.
This simple, satisfying dinner has 18 grams of protein from the eggs and chickpeas, plus several servings of vegetables. The options for add-ins and substitutions are endless, so you can customize the frittata and salad to suit your tastes and what you have on hand. Enjoy your delicious, balanced Day 4 dinner!
Day 5: Veggie Pad Thai
On the 5th day of your vegetarian meal plan, you’ll enjoy a delicious and satisfying meal of veggie pad thai. This dish is packed with flavor and nutrients, and it’s sure to leave you feeling full and satisfied.
To make veggie pad thai, you’ll need the following ingredients:
- 1 pound dried rice noodles
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 cup broccoli florets
- 1/2 cup snow peas
- 2 eggs, beaten
- 1/4 cup tamarind paste
- 1/4 cup soy sauce
- 1 tablespoon brown sugar
- 1 tablespoon fish sauce (optional)
- 1/2 teaspoon ground ginger
- 1/4 teaspoon red chili flakes
- 1/4 cup chopped peanuts
- Cilantro leaves, for garnish
- Lime wedges, for garnish
To cook the veggie pad thai, follow these instructions:
- Cook the rice noodles according to the package directions. Drain and set aside.
- Heat the vegetable oil in a large skillet or wok over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
- Add the bell peppers, broccoli, and snow peas and cook until the vegetables are tender-crisp, about 5 minutes more.
- Push the vegetables to the sides of the skillet and add the eggs. Scramble the eggs until cooked through.
- Stir in the tamarind paste, soy sauce, brown sugar, fish sauce (if using), ginger, and red chili flakes. Cook until the sauce is heated through.
- Add the cooked rice noodles to the skillet and toss to coat in the sauce.
- Serve immediately, garnished with peanuts and cilantro leaves.
This meal is a great source of protein, fiber, and complex carbohydrates. It’s also low in fat and calories, making it a healthy and satisfying option for vegetarians.
Conclusion OF Sample Vegetarian Meal Plan
This sample vegetarian meal plan provides a variety of healthy and delicious options for breakfast, lunch, dinner, and snacks. It’s important to note that this is just a sample plan, and you may need to adjust it to fit your own dietary needs and preferences.
If you’re new to vegetarianism, it’s a good idea to talk to a registered dietitian or nutritionist to make sure you’re getting all the nutrients you need. They can also help you create a personalized meal plan that meets your individual needs.
With a little planning, it’s easy to eat a healthy and satisfying vegetarian diet. The sample meal plan above is a great place to start, but feel free to experiment and find what works best for you.
Here are some additional tips for following a vegetarian diet:
- Make sure to include a variety of fruits, vegetables, and whole grains in your diet.
- Choose lean protein sources, such as tofu, tempeh, beans, and lentils.
- Use healthy fats, such as olive oil, avocado, and nuts.
- Drink plenty of water.
- Get regular exercise.
Following these tips will help you stay healthy and energized on a vegetarian diet.