Free Simple Vegetarian Diet Plan
7-Day Vegetarian Meal Plan for Anyone Trying to Eat Less Meat
Looking to limit your meat consumption? This 7-day vegetarian meal plan will help you eat a little healthier. We outlined three meals (plus snacks!) a day for the entire week.
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Day 1 Lunch: Arborio Rice and White Bean Soup
Soup is the ultimate comfort food. This hearty, satisfying soup with arborio rice is low in fat and comes together in less than 30 minutes. —Deanna McDonald, Grand Rapids, Michigan
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Day 1 Snack: Fruit and Cheese Kabobs
We came up with this fresh and fruity summer snack idea. It's easy to make ahead and carry to the ballpark, beach or playground, and the cinnamon-spiced yogurt dip adds a fun touch kids love. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Day 1 Dinner: Garden-Fresh Grilled Veggie Pizza
I have four gardens, including one just for herbs, so I always have a pretty good spread of produce. I created this loaded-up pizza as a fun summer appetizer using some of my best garden goodies. —Dianna Wara, Washington, Illinois
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Day 2 Breakfast: Shakshuka
Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta
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Day 2 Dinner: Farmers Market Enchiladas
These vegetarian enchiladas use a lot of garden favorites in a quick weeknight meal. Feel free to substitute whatever vegetables you have from your garden—yellow summer squash, eggplant and corn all taste great here, too. —Elisabeth Larsen, Pleasant Grv, Utah
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Day 3 Breakfast: Powerhouse Protein Parfaits
Parfaits have marvelous taste and texture, but many are loaded with sugar and leave you peckish for more. Here's my protein-inspired option with yogurt, fruit and nuts. —Jen Hubin, Minnetonka, Minnestoa
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Day 3 Lunch: Mediterranean Bulgur Bowl
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
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Day 3 Snack: Horseradish Deviled Eggs
People say, "Wow!" when they taste these flavorful, tangy horseradish deviled eggs. The bold combination of ground mustard, dill and horseradish is so appealing. The plate is always emptied whenever I serve these eggs. —Ruth Roth, Linville, North Carolina
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Day 3 Dinner: Tasty Lentil Tacos
When my husband's cholesterol numbers rose, I quickly lowered the fat in our family's diet. Finding dishes that were healthy for him and yummy for our five children was a challenge, but this fun taco recipe was a huge hit with everyone. —Michelle Thomas, Bangor, Maine
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Day 4 Breakfast: German Apple Pancake
If you're looking for a pretty dish to make when having guests for brunch, try this. Everyone I've served it to has enjoyed it—except for one time, that is, when my husband tried to make it following my recipe, which I'd written down incorrectly! If you don't leave out the flour as I did, it'll turn out terrific! —Judi Van Beek, Lynden, Washington
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Day 4 Dinner: Pepper Ricotta Primavera
Garlic, peppers and herbs top creamy ricotta cheese in this meatless skillet meal you can make in just 20 minutes. —Janet Boulger, Botwood, Newfoundland and Labrador
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Day 5 Breakfast: Family-Favorite Oatmeal Waffles
These healthful, good-tasting waffles are a tried-and-true family favorite—even with our two children. My husband and I have a small herd of beef cattle and some pigs. A hearty breakfast really gets us going! —Marna Heitz, Farley, Iowa
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Day 5 Snack: Roasted Beetroot and Garlic Hummus
This tasty beetroot hummus is the prettiest pink snack I've ever seen. The healthy recipe is handy to make in large batches and keep in the fridge for lunches and snacks throughout the week. —Elizabeth Worndl, Toronto, Ontario
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Day 5 Dinner: Vegetarian Pad Thai
This is a simple pad thai loaded with crisp vegetables and zesty flavor. It's quick, simple, and fresh-tasting. —Colleen Doucette, Truro, Nova Scotia
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Day 6 Lunch: Quinoa-Stuffed Squash Boats
My colorful "boats" with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that's cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
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Day 6 Snack: Chewy Honey Granola Bars
There's sweetness from the honey, chewiness from the raisins, hints of chocolate and cinnamon, and a bit of crunch. To save a few for later, wrap individual bars and place in a resealable freezer container. When you want a satisfying treat on short notice, just grab one and let it thaw for a few minutes. —Tasha Lehman, Williston, Vermont
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Day 6 Dinner: Black Bean Tortilla Pie
I found this southwestern entree a while ago but decreased the cheese and increased the herbs originally called for. It's one of my toddler's favorite meals. She always smiles when she sees it on the table. —Wendy Kelly, Petersburg, New York
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Day 7 Breakfast: Black Bean & White Cheddar Frittata
This is one of my favorite comfort foods for breakfast or even a quick dinner. I like to make it with lime salsa. But if you're looking for something with more kick, use hot salsa or add some chipotle pepper. —Aysha Schurman, Ammon, Idaho
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Day 7 Lunch: Spinach Quesadillas
My family gave these cheesy quesadillas oohs and aahs. Remove the spinach from the heat as soon as it wilts so it keeps a little bit of crunch. —Pam Kaiser, Mansfield, Missouri
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Day 7 Snack: Homemade Guacamole
Nothing is better than freshly made guacamole when you're eating something spicy. It is easy to whip together in a matter of minutes and quickly tames anything that's too hot. —Joan Hallford, North Richland Hills, Texas
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Day 7 Dinner: Grilled Bean Burgers
These juicy veggie patties have major flavor with cumin, garlic and a little chili powder. They hold their own against any veggie burger you'd buy at the supermarket. —Marguerite Shaeffer, Sewell, New Jersey
Originally Published: May 01, 2020
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Free Simple Vegetarian Diet Plan
Source: https://www.tasteofhome.com/collection/vegetarian-meal-plan/