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

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)

• 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (80 calories)

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

Dinner (394 calories)

• 1 serving Mushroom-Quinoa Veggie Burgers with Special Sauce

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

Day 2

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)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 clementine

A.M. Snack (116 calories)

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

Lunch (360 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (174 calories)

• 2 Peanut-Butter Energy Balls

Dinner (422 calories)

• 1 serving Butternut Squash & Black Bean Tostadas

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

Day 3

Breakfast (271 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 medium apple

A.M. Snack (78 calories)

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

Lunch (360 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (120 calories)

• 1/2 cup raspberries

Dinner (380 calories)

• 1 serving One-Pot Tomato Bail Pasta topped with 2 Tbsp. shredded Parmesan cheese

Evening Snack (174 calories)

• 2 Peanut-Butter Energy Balls

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

Day 4

Breakfast (271 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 medium apple

A.M. Snack (78 calories)

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

Lunch (360 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (101 calories)

• 1 clementines

Dinner (405 calories)

• 1 serving Stuffed Potatoes with Salsa & Beans topped with 2 Tbsp. shredded Cheddar cheese and 1 Tbsp. sour cream

Evening Snack (174 calories)

• 2 Peanut-Butter Energy Balls

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

Day 5

Breakfast (306 calories)

• 1 serving Avocado-Egg Toast
• 1 clementine

A.M. Snack (32 calories)

• 1/2 cup raspberries

Lunch (360 calories)

• 1 serving Lemon-Roasted Vegetable Hummus Bowls

P.M. Snack (95 calories)

• 1 medium apple

Dinner (428 calories)

• 1 serving Vegetarian Tikka Masala
• 3/4 cup cooked brown rice

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

Day 6

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)

• 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (174 calories)

• 2 Peanut-Butter Energy Balls

Dinner (360 calories)

• 1 serving Beefless Vegan Tacos

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

Day 7

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)

• 1 serving Whole-Wheat Veggie Wrap

P.M. Snack (78 calories)

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

Dinner (401 calories)

• 1 serving Curried Chickpea Stew

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