7-Day Vegetarian Meal Plan: 1,200 Calories

This vegetarian weight-loss meal plan makes it easy to eat your veggies and lose weight.

Day 1

Mushroom-Quinoa Veggie Burgers with Special Sauce

Breakfast (310 calories)

  • 3/4 cup oatmeal cooked in 1 1/2 cup water
  • 1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

P.M. Snack (80 calories)

  • 1/2 cup nonfat plain Greek yogurt
  • 1/4 cup sliced strawberries

Dinner (394 calories)

Daily Totals: 1,224 calories, 45 g protein, 173 g carbohydrates, 33 g fiber, 43 g fat, 1,269 mg sodium.

Day 2

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Shopping Tip: When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.

Breakfast (211 calories)

A.M. Snack (116 calories)

  • 1/4 cup raspberries
  • 3/4 cup nonfat plain Greek yogurt

Lunch (360 calories)

P.M. Snack (174 calories)

Dinner (422 calories)

Daily Totals: 1,214 calories, 51 g protein, 163 g carbohydrates, 32 g fiber, 47 g fat, 1,317 mg sodium.

Day 3

One-Pot Tomato Basil Pasta

Breakfast (271 calories)

A.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

P.M. Snack (120 calories)

  • 1/2 cup raspberries

Dinner (380 calories)

Evening Snack (174 calories)

Daily Totals: 1,208 calories, 55 g protein, 160 g carbohydrates, 32 g fiber, 45 g fat, 1,478 mg sodium.

Day 4

stuffed potatoes with salsa

Breakfast (271 calories)

A.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (360 calories)

P.M. Snack (101 calories)

  • 1 clementines

Dinner (405 calories)

Evening Snack (174 calories)

Daily Totals: 1,215 calories, 49 g protein, 162 g carbohydrates, 32 g fiber, 46 g fat, 1,349 mg sodium.

Day 5

meal prep veggie and quinoa bowls

Breakfast (306 calories)

A.M. Snack (32 calories)

  • 1/2 cup raspberries

Lunch (360 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (428 calories)

Daily Totals: 1,221 calories, 47 g protein, 155 g carbohydrates, 35 g fiber, 53 g fat, 1,203 mg sodium.

Day 6

Beefless Vegan Tacos

Breakfast (310 calories)

  • 3/4 cup oatmeal cooked in 1 1/2 cup water
  • 1/3 cup raspberries

Top oatmeal with raspberries and a pinch of cinnamon.

P.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

P.M. Snack (174 calories)

Dinner (360 calories)

Daily Totals: 1,225 calories, 44 g protein, 165 g carbohydrates, 35 g fiber, 49 g fat, 1,417 mg sodium.

Day 7

Curried Chickpea Stew

Breakfast (322 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

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

P.M. Snack (78 calories)

  • 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Dinner (401 calories)

Daily Totals: 1,211 calories, 67 g protein, 138 g carbohydrates, 31 g fiber, 46 g fat, 1,625 mg sodium.

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