Vegetarian Meal Plan

EatingWell 28 Day Vegetarian Meal Plan

Vegetarian 1500 calorie menu - Day 1

 Breakfast
o German Apple Pancake

o Skim Milk

o Strawberries (1 cup)

 Lunch
o Leek, Asparagus & Herb Soup

 or 

Triple Celery Bisque

o Quinoa & Black Beans

o Orange (1 large)

 Snack
o Apple

o Skim Milk

 Dinner
o Orange-Infused Roasted Green Beans & Red Peppers

o Curried Cashew Burgers

 or 

No-Bake Macaroni & Cheese

o Roasted Peaches

Vegetarian 1500 calorie menu - Day 2

  Breakfast
o

o Skim Milk (8 oz)

o Strawberries (1cup)

 Lunch
o Red Lentil Soup with a Spicy Sizzle

 or 

Roasted Red Pepper Subs

o Wasa crispbread (2 each)

o Skim Milk (1 cup)

o Nectarine (1 small)

 Snack
o Black Bean Dip

 or 

Black-Eyed Pea Dip

o Carrot Sticks (1/2 cup)

 Dinner
o Sesame Carrots

o Seared Polenta with Chunky Blueberry Sauce

o Creamy Blue Cheese Dressing

o Pasta with Parsley-Walnut Pesto

o Mixed Greens

Vegetarian 1500 calorie menu - Day 3

 Breakfast
o Morning Glory Muffins
 o Grapefruit (1/2)

o Skim Milk (1 cup)

 Lunch
o Turkish-Style Pizza

o Watercress & Pickled Ginger Salad

 or 

Romaine Salad (Marouli Salata)

o Carrot Sticks(1 Cup)

 or 

Vegetable Satay

o Skim Milk (1 cup)

 Snack
o Low-fat cottage cheese (1 cup)

 Dinner
o Oven Sweet Potato Fries

o Lemony Carrot Salad with Dill

o Roasted Vegetable Pasta

o Raspberries (1 cup)

Vegetarian 1500 calorie menu - Day 4

 Breakfast
o Roasted Apple Butter

o Banana-Berry Smoothie

o Whole-wheat Toast (1 slice)

 Lunch
o Papaya-Avocado Salad

 or 
 Fennel, Watercress & Red Onion Salad

o Fragrant Chickpea Stew

o Skim Milk (1 cup)

 Snack
o Almonds(1 oz)

 Dinner
o Roasted Vegetable & Feta Sandwiches

 or 

Leek Pie (Prasopita)

o Beet Bliss
o Pineapple-Coconut Frappe

o Bruschetta with Roasted Peppers & Mozzarella

Vegetarian 1500 calorie menu - Day 5

 Breakfast
o Chile-Cheese Brunch Casserole

 or 

Proper Scottish Oat Scones

o Apple
o Skim Milk (1 cup)

 Lunch
o Grilled Portobello “Steak” Sandwiches with Blue Cheese Sauce

o Cool Zucchini Slaw

o Skim Milk (1 cup)

o Strawberries (3/4 cup)

 Snack
o Ginger-Orange Biscotti

 Dinner
 o Raspberry-Mango Sundae

 or 

Lemon Verbena Cheesecake

o Spaghetti with Mushroom Bolognese

o Sesame-Ginger Dressing

o Lettuce (1 cup)

Vegetarian 1500 calorie menu - Day 6

 Breakfast
o Blueberry-Maple Muffins

o Banana (1 cup)

o Skim Milk

 Lunch
o Curried Corn Bisque

o Asian Slaw with Tofu & Shiitake Mushrooms

 or 

Spanish Tortilla

 Snack
o Strawberries (1 cup)

o Non Fat Plain Yogurt (1 cup)

 Dinner
o Watermelon Sorbet

o Roasted Vegetable Galette with Olives

 or 

Caramelized Onion & White Bean Flatbread

o Vinegary Coleslaw
 o Broccoli (1 Cup)

Vegetarian 1500 calorie menu - Day 7

 Breakfast
o Vanilla Cream

o Multi-Grain Waffles

o Strawberries (1 cup)

 Lunch
o Quesadillas con Frijoles Refritos

o Green & Yellow Beans with Wild Mushrooms

o Fat-free cheese slice

 or 

Parmesan Crisps

o Orange (1 medium)
 Snack
o Apricot-Almond Bars with Chocolate

o Skim Milk

 Dinner
o Tofu with Peanut-Ginger Sauce

 or 

Squash, Black Bean & Goat Cheese Tamales

o Spinach Salad with Black Olive Vinaigrette

o Raspberries (1 cup)

o Brown Rice (1 cup)

Vegetarian 1500 calorie menu - Day 8

  Breakfast
o Overnight Oatmeal

o Apricot (1 cup)

o Skim Milk

 Lunch
o Spinach, Avocado & Mango Salad

o Lentil Soup with Spicy Sizzle

o Wasa crispbread (2 each)

 Snack
o Banana (1 cup)

 or 

Luscious Lemon Squares

o Skim Milk
 Dinner
o Slow-Cooker Black Bean-Mushroom Chili

o Roasted Plums

 or 

Hamantashen

o Whole-wheat toast (1 slice)

o Steamed Broccoli (1 cup)

Vegetarian 1500 calorie menu - Day 9

 Breakfast
o Spiced Apple Cider Muffins

o Skim Milk

o Strawberries (1 cup)
  Lunch
o Golden Polenta & Egg with Mustard Sauce

o Whole-wheat toast (1 slice)

o Skim Milk

 Snack
o Blueberries (1 cup)

o Fat-free cheese slice

 or 

Deviled Eggs

 Dinner
o Swirled Cheesecake Brownies

 or 

Apricot-Almond Clafouti

o Sichuan-Style Tofu with Mushrooms

o Shredded Carrots (1 cup)

o Brown Rice (1 cup)

Vegetarian 1500 calorie menu - Day 10

 Breakfast
o Eggs Baked Over a Spicy Vegetable Ragout

o Skim Milk

 Lunch
o Pear, Walnut & Gorgonzola Pizzas

 or 

Creamy Asparagus Pasta

o Skim Milk
 Snack
 o Apple (1 cup, quartered)

 Dinner
o Green Beans with Poppy Seed Dressing

o Tofu Cutlets Marsala

o Orange Slices with Warm Raspberries

 or 

Strawberry-Mango Margarita Compote

o Whole Wheat Couscous (3/4 cup)

Vegetarian 1500 calorie menu - Day 11

 Breakfast
o Spiced Apple Butter Bran Muffins

o Grapefruit (1/2)

o Skim Milk

 Lunch
o Broccoli Slaw

o TLT (Tofu, Lettuce & Tomato Sandwich)

 or 

Goat Cheese Sandwiches with Roasted Peppers & Onion Jam

o Skim Milk (1 cup)

 Snack
o Frosted Grapes

o Low-fat Cottage cheese (1/2 cup)

 Dinner
o Polenta & Vegetable Bake

o Almond Cream with Strawberries

o Grilled Corn on the Cob

 o Steamed Cauliflower (1 cup)

Vegetarian 1500 calorie menu - Day 12

 Breakfast
o Vegetable Cream Cheese

o Oatbran Bagel

o Skim Milk (1 cup)

 Lunch
o Spinach & Roasted Red Pepper Calzones

 or 

Vegetable Fried Rice

o Grilled Tomato Gazpacho

 Snack
o Grapefruit (1/2 cup)

 Dinner
o North African Vegetable Stew with Poached Eggs

o Carrot Saute with Ginger & Orange

 or 

Corn & Tomato Sauté

o Cranberry & Ruby Grapefruit Compote

o Baked Potato

Vegetarian 1500 calorie menu - Day 13

 Breakfast
o Healthy Pancakes
  or 

Cranberry-Almond Granola

o Strawberries (1 cup)
o Low-Fat Vanilla Yogurt

 Lunch
o Multi-Bean Chili

o Whole-wheat toast (1 slice)

 or 

Slow-Roasted Cherry Tomato Bruschetta

o Orange
 Snack
o Apricot (1/2 cup)

 Dinner
o Salad of Boston Lettuce with Creamy Orange-Shallot Dressing

o Red Pepper & Goat Cheese Frittata

o Sauteed Pear Sundaes

o Brown Rice (1/2 Cup)

Vegetarian 1500 calorie menu - Day 14

 Breakfast
o Chocolate Zucchini Bread

o Skim Milk (1 cup)

o Orange

 Lunch
o Roasted Vegetable & Linguine Salad

 or 

Southwestern Omelet Wrap

 o Skim Milk (1 cup)
 Snack
o Blueberries with Lemon Cream

 Dinner
o Squash, Chickpea & Red Lentil Stew

o Roasted Grapes

 or 

Tropical Fruits with Pistachios & Coconut

o Spinach Salad with Black Olive Vinaigrette

Vegetarian 1500 calorie menu - Day 15

 Breakfast
o Wake-Up Smoothie

o Pear Butter

o Whole-wheat toast (2 slices)

 Lunch
o Sesame, Snow Pea & Noodle Salad

o Skim Milk

o Raspberries (1 cup)

 Snack
o Eggcetera

o Fat-free Cheese Slice

 or 

Chewy Manioc Cheese Puffs

 Dinner
o Melange of Roasted Baby Vegetables

 or 
 Greens with Parmesan Vinaigrette

o Shades of Autumn Pie

o Savory Bread Pudding with Spinach & Mushrooms

Vegetarian 1500 calorie menu - Day 16

 Breakfast
o Cocoa-Date Oatmeal

o Melon (1 cup)

o Skim Milk

 Lunch
o Toasted Pita Crisps

o Greek Salad with Tofu

 or 

Chinese Chicken & Noodle Salad

o Apricots (1 cup)
o Skim Milk

 Snack
o Spicy Blue Cheese Dip

o Celery Sticks (1 cup )

 Dinner
o Marsala-Poached Figs over Ricotta

 or 

Lemon-Yogurt Cheesecake

o Roasted Red Peppers Stuffed with Kale & Rice

o Green Beans with Caramelized Red Onions

o The EatingWell Diet House Salad

o Quick-cooking Barley (1 cup)

Vegetarian 1500 calorie menu - Day 17

 Breakfast
o Greek Omelet

o Skim Milk

o Strawberries (1 cup)

 Lunch
o Indian Vegetable Stew

 or 

Squash & Leek Lasagna

o Whole-wheat Toast (1 slice)

o Fat-free cheese slice

o Skim Milk

 Snack
o Cheesy Popcorn

 or 

Tomato & Basil Finger Sandwiches

o Nectarine (1 small)
 Dinner
o Sweet & Sour Tofu

o Roasted Plums

o Steamed Asparagus (1/2 cup)

o Brown Rice (3/4 cup)

Vegetarian 1500 calorie menu - Day 18

  Breakfast
o Overnight Oatmeal

o Grapefruit (1/2)

o Skim Milk

 Lunch
o Lemony Lentil Salad with Feta

o Whole-wheat pita bread

 or 

Irish Soda Bread

o Skim Milk
o Nectarine

 Snack
o Banana (1 cup Sliced)

 Dinner
o Creamy Coleslaw

o Strawberry Frozen Yogurt

o Tofu & Veggies with Maple Barbecue Sauce

 or 

Mini Chile Relleno Casseroles

o Brown Rice (3/4 cup)

Vegetarian 1500 calorie menu - Day 19

 Breakfast
o Scrambled Egg with Tofu

o Salsa Cornbread

o Strawberries (1cup)

 Lunch
 o Warm Quinoa Salad with Edamame & Tarragon

 or 

Roasted Ratatouille with Eggs & Cheese

o Melon (1 cup)
o Low-Fat Vanilla Yogurt (6 oz)

 Snack
o Turkish Red Pepper Spread

 or 

Hot Artichoke-Parmesan Spread

o Carrot sticks (1 cup)

 Dinner
o Honey-Lavender Plum Gratin

o Florentine Ravioli

o Steamed Broccoli (1 cup)

Vegetarian 1500 calorie menu - Day 20

 Breakfast
o  or 

Raisin Bread & Farmer's Cheese

o Grapefruit (1/2)
o Skim Milk (1 cup)

 Lunch
o Penne with Braised Squash & Greens

 or 

Zesty Wheat Berry-Black Bean Chili

o Apple (1 cup Quartered)

o Skim Milk
  Snack
o Banana (1 cup sliced)

 Dinner
o One-Bowl Chocolate Cake

o Tabbouleh with Grilled Vegetables

o Sliced Fennel Salad

o Quick-Cooking Barley (1/2 cup)

o Steamed Cauliflower (1/2 cup)

Vegetarian 1500 calorie menu - Day 21

 Breakfast
o Blueberry Danish

o Banana (1cup sliced)

o Skim Milk

 Lunch
o Curried Tofu Salad

o Whole-wheat Pita Pocket

o Orange

 Snack
o Apricot (1 cup)

o Skim Milk (8 oz)

 Dinner
o Strawberry-Rhubarb Tart

o North African Spiced Carrots

 or 

Asparagus with Fresh Tomato Garnish

o Grilled Eggplant Panini

  or 

Florentine Lasagna Roll-Ups

Vegetarian 1500 calorie menu - Day 22

 Breakfast
o

o Grapefruit (1/2)

o Skim Milk

 Lunch
o White Beans, Spinach & Tomatoes over Parmesan Toasts

o Apricot (1 cup)

o Wasa crispbread (2 ea)

o Skim Milk

 Snack
o Carrot Sticks (1/2 cup)

o Fat-free cheese slice (2 each)

 Dinner
o Honey-Lavender Plum Gratin

 or 

Grilled Dark Chocolate Sandwich

o Asian-Style Grilled Tofu with Greens

 or 

Pineapple Tofu Stir-Fry

o Steamed Asparagus (1/2 cup)

o Quick-cooking Barley (1 cup)
Vegetarian 1500 calorie menu - Day 23

 Breakfast
o Morning Glory Muffins

o Banana (1 cup sliced)

o Skim Milk

 Lunch
o Chickpea Burgers & Tahini Sauce

 or 

Rigatoni, Cheese & Pea Casserole (Pasticcio di Rigatoni e Piselli)

o Apricot (1/2 Cup)

 Snack
o Cheesy Popcorn

o Carrot Sticks (1/2 Cup)

 Dinner
o Chocolate-Hazelnut Cake

 or 

Maple-Pumpkin Custards with Crystallized Ginger

o Spice-Crusted Tofu
o Steamed Cauliflower (1 cup)

o Brown Rice (1/2 cup)

Vegetarian 1500 calorie menu - Day 24

 Breakfast
o Maple Nut & Pear Scones

 or 
 Cranberry-Apple Coffee Cake

o Strawberries (1 cup)
o Low-Fat Vanilla Yogurt

 Lunch
o Arugula & Pear Salad

o Whole-wheat Toast

o Skim Milk (8 oz)

 Snack
o Banana (1 cup sliced)

 Dinner
o Sausage, Mushroom & Spinach Lasagna

o Endive & Watercress Salad

 or 

Spinach Salad

o Steamed Asparagus (1/2 cup)

Vegetarian 1500 calorie menu - Day 25

 Breakfast
o Pineapple Upside-Down Muffins

o Grapefruit (1/2)

o Skim Milk

 Lunch
o Goat Cheese Kisses

o Spinach Salad with Warm Maple Dressing

o Tortellini & Zucchini Soup

 or 
 Mushroom & Leek Galette

o Skim Milk
 Snack
o Hummus & Vegetables

 or 

Spiced Blueberry Soup

 Dinner
o Arugula & Pear Salad

o Sweet Potato & Black Bean Chili

o Strawberries (1 cup)

Vegetarian 1500 calorie menu - Day 26

 Breakfast
o Overnight Oatmeal

o Grapefruit (1/2)

o Skim Milk

 Lunch
o Fettuccine with Shiitake Mushrooms & Basil

o Apple (1 cup quartered)

 Snack
o Almonds (1 oz)

o Skim Milk

 Dinner
o Sauteed Cherry Tomatoes with Chives

 or 

Sliced Tomatoes with Pesto Drizzle

o Roasted Mango Sorbet

o  or 
 Roasted Winter Vegetables with Cheesy Polenta

Vegetarian 1500 calorie menu - Day 27

 Breakfast
o Twice-Baked Goat Cheese Soufflés on a Bed of Mixed Greens

o Spiced Orange Compote

o Whole-wheat toast

 Lunch
o Vegetarian Reubens with Russian Dressing

 or 

Sicilian Spaghetti Cake (Pasticcio di Spaghetti alla Siracusana)

o Carrot Sticks (1/2 cup)

o Skim Milk

 Snack
o Apple (1 cup quartered)

 Dinner
o Quick Thai Chicken & Vegetable Curry

o Berry Frozen Yogurt

 or 

Iced Lychees

o The EatingWell Diet House Salad

o Brown Rice (1/2 Cup)

Vegetarian 1500 calorie menu - Day 28

 Breakfast
 o Fig Nugget Muffins

o Skim Milk 1 cup

o Orange

 Lunch
o Zucchini-Potato Latkes with Tzatziki

o The Big Salad

 or 

Quinoa & Smoked Tofu Salad

 Snack
o Blueberries (1 cup)

 Dinner
o Pecan & Mushroom Burgers

o The EatingWell Diet House Salad

o Apricots (1/2 cup)

o Baked Potato(1 med)

 or 

Quick Cheese Grits

o Roasted Squash (1/2 cup)