Food & RecipesHealthy Meals

A Detailed Guide to Following a Vegetarian Diet

Day 1

Breakfast: Oatmeal with a handful of blueberriesalmonds, and cinnamon

Lunch: Avocado toast with whole-wheat bread, cherry tomatoes, and feta cheese crumbles

Snack: Apple slices with peanut butter

Dinner: Black bean tacos with shredded lettuce, sauteed veggies, reduced-fat cheddar, and fresh salsa

Day 2

Breakfast: Bran-and-blueberry muffin with low- or nonfat yogurt

Lunch: Bean-and-veggie soup using low-sodium vegetable broth

Snack: Roasted chickpeas made with extra-virgin olive oil and sea salt

Dinner: Caprese sandwich (with tomato; low-fat, part-skim mozzarella; olive oil; and basil) on whole-wheat bread

Day 3

Breakfast: Tofu scramble on a bed of brown rice with sauteed peppers

Lunch: Quesadillas with low-fat, part-skim cheddar cheese; black beans; and sweet potatoes

Snack: Mixed-fruit bowl

Dinner: Vegetable stir-fry with tempeh on a bed of brown rice

Day 4

Breakfast: Strawberry smoothie made with kefir

Lunch: Mixed green salad with crispy chickpeas and slices of grilled portobello mushrooms

Snack: Carrot sticks and hummus

Dinner: Quinoa bowl with roasted vegetables and kimchi

Day 5

Breakfast: Low- or nonfat Greek yogurt with cinnamon and berries

Lunch: Vegetable and cheese panini on whole-wheat bread

Snack: Kale chips made with extra-virgin olive oil and sea salt

Dinner: Zucchini noodles (“zoodles”) with marinara sauce and low-sodium meatless meatballs (preferably homemade)

Day 6

Breakfast: Overnight oats with walnuts, sliced peaches, and cinnamon

Lunch: Arugula-and-veggie-topped pizza with whole-grain dough and reduced-fat, part-skim mozzarella

Snack: Handful of raw, no-salt almonds

Dinner: Portobello mushroom sliders with romaine, Swiss cheese, and tomato, on whole-wheat buns

Day 7

Breakfast: Green smoothie

Lunch: Veggie burger on a whole-wheat bun

Snack: Veggie spring rolls

Dinner: African curry with rice and seitan.

Desserts are naturally vegetarian, so whatever you enjoy now will likely work on a vegetarian diet, too.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button

Let's Start your Keto Weight Loss journey today NOW! >>>