One Week Vegetarian Meal Plan

Healthy Homemade Pizza 

Photo Credit: Jenny 

Recipe at the The Sweet Tomato

Here is a vegetarian meal plan for one week! Read this and I hope you get some ideas. 

	Monday (Intense Exercise and Activity)	Tuesday  (Moderate Exercise and Activity)	Wednesday (Low Exercise and Activity)
Breakfast	Yogurt Parfait 1 cup of nonfat greek yogurt: 130 calories ¼ cup of oatmeal: 75 ½ cup of berries: 25 1 tablespoon of chia seeds: 65 Total: 295 calories	Oatmeal 2 tablespoons of peanut butter: 180  ½ cup of oatmeal: 150 1 banana: 100 ¼ cup of low fat vanilla yogurt: 55 Total: 485 calories	Omelette 2 eggs: 140 ½ tablespoon of butter: 50 1 oz of cheese: 100 1 cup of spinach: 7 ½ banana: 50 ½ cup of berries: 25 Total: 372 calories
AM snack	1 mozzarella string cheese: 80 calories	None	¼ cup of almonds: 200 calories
Lunch	Egg Salad Sandwich 2 pieces of whole wheat bread: 200 1/3 cup of egg salad: 230 1 apple: 70 Total: 500 calories	Goat cheese sandwich 2 slices of wheat bread: 200 1 oz of goat cheese: 100 ½ cup of roasted peppers: 40 calories ½ tablespoon of olive oil: 50 Total: 390 calories	Starbucks Low fat Cappucino: 80 Starbucks Hearty Veggie and Brown Rice Bowl: 430 or Roasted Tomato and Mozzarella Panini: 390 Total: 470 to 510 calories
PM snack	Smoothie 12 oz of almond milk=60 ½ cup of berries: 20 1 banana: 100 1 tbsp of peanut butter: 90 Total: 270 calories	½ English muffin: 60 2 slices of tomato: 10 ½ cup of low fat cottage cheese: 80 Total: 150 calories	None
Dinner	Salad 2 cups of romaine lettuce with spinach and dressing: 100 1 tablespoon of sunflower seeds: 94 ¼ cup of black beans: 55 1 oz of raisins: 85 1 poached egg: 70 Total: 404 calories	Stir Fry 1 cup of noodles: 200 1 tablespoon of soy sauce: 20 ½ cup of peas: 60 ½ cup of green beans: 15 ½ cup of tofu: 94 calories Total: 389 calories	Black Bean Burrito Bake Low fat sour Cream or Greek yogurt Salsa  8 inch flour tortilla Chipotle Chilis Black beans   Total: 365 calories
Extra snack	None	1 cup of pineapple	none
Total Calories	1548 calories	1480 calories	1457 calories

	Thursday (High intensity exercise and activity)	Friday  (Moderate Exercise and Activity)	Saturday   (Low Exercise and Activity)
Breakfast	Two slices of whole wheat toast: 200 2 tablespoons of peanut butter: 180 1 banana: 100 ½ cup of non fat greek yogurt: 65 ½ cup of berries: 25 Total: 570	Oatmeal ½ cup of oatmeal: 150 1 scoop of protein powder: 55 6 oz of low-fat greek yogurt: 90 1 cup of berries: 50 Total: 345	Breakfast Taco Flour Tortilla: 100 2 scrambled eggs: 200 Salsa: 20 ¼ cup of black beans: 55 ¼ cup of greek yogurt: 32 Total: 407 calories
AM snack	2 tablespoons of chickpeas with chopped tomato: 60 calories	Granola Bar: 200
Lunch	Pasta 1 cup of steamed broccoli with lemon: 50 1 cup of cooked pasta: 210 (spaghetti squash would also be a good choice)  ¼ cup of marinara sauce: 30 1 tablespoon of parmesan cheese: 20 Total: 310 calories	½ Peanut butter and jelly sandwich One slice of whole wheat toast: 100 1 tablespoon of jelly : 50 1 tablespoon of peanut butter: 90 1 apple: 70 ½ cup of carrot sticks: 30 4 celery stalks: 20 Total: 360 calories	Falafel Wrap One small flour tortilla: 100 Three falafels: 150 ½ cup of low fat greek Yogurt: 60 Chopped tomatoes an lettuce: 20 Calories: 330 calories
PM snack	2 hard boiled eggs: 140 calories 2 large carrots: 60 calories Total: 200 calories	Glass of chocolate milk 1%: 158 calories	2 cups of oil popped pop corn: 100 calories
Dinner	Goat Cheese and Red Onion Cabbage Pie 2 ½ cups of flour 8 tbsps of butter 2 tablespoons of olive oil ¾ cup of red onions 1 cup of red cabbage 1 teaspoon of sugar 2 oz of cheese Total: 371 calories per serving	Dinner 2 slices of margherita pizza: 350 Mixed greens with dressing: 100 Total: 450	1 medium sweet potato: 210 Veggie burger no Bun: 200 calories 1 tablespoon of low fat mayo: 30  ½ cup of asparagus: 25 Total: 465 calories
Extra snack	Dark chocolate: 100		none
Total Calories	1611 calories	1513 calories	1302 calories

	Sunday (No exercise and activity)
Brunch	Blueberry muffins: 200 ½ cup of low fat stony field yogurt: 100 Fruit plate: 100 Total: 400 calories Other ideas: Pancakes, Waffles, Crepes, Quiche
PM Snack	Protein Smoothie 2 scoops of protein powder: 110 8 oz of 1% milk: 110 1 banana: 100 1 tablespoon of chia seeds: 65 Total: 375 calories
Dinner	Vegetable soup: 200 2 small slices of white bread: 150 1 slice of cheese: 100 Total: 450
Extra Snack	½ cup of vanilla icecream: 120 calories 1 tablespoon of chocolate sauce: 50 Total: 170 calories
Total Calories	1295 calories