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Weekly vegetarian meal plan

Balanced, tasty and nutritious Italian-inspired vegetarian recipes reviewed by Egli Nojima, a registered dietitian nutritionist based in Atlanta, Georgia. She completed her B.S. in Nutrition at Georgia State University and her dietetic internship at Augusta University. She has a certificate in Plant-Based Professional Cooking from Rouxbe and a certificate in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies.

Vegetarian weekly meal-plan

Monday:

  • Breakfast: Banana oatmeal

  • Lunch: tofu scramble with veggies and toasted bread

  • Snack: Yogurt with ground flax seeds and berries

  • Dinner: Eggplant parmigiana with kale salad

Tuesday:

Breakfast: Avocado toast with egg

Lunch: farro salad with roasted veggies, chickpeas and feta cheese

Snack: Orange and nuts (walnuts, almonds, etc)

Dinner: Falafel in warm pita sandwiches with tahini dressing along with Mediterranean salad 

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Wednesday:

Breakfast: Acai bowl with fresh fruit and nuts

Lunch: scrambled eggs with zucchini and potatoes

Snack: Yogurt with fresh fruit and nuts

Dinner: Lentil ragú pasta

Thursday:

  • Breakfast: 2-3 slices of banana bread with yogurt and fresh fruit

  • Lunch: mushroom and potato suit with hummus and tomato sandwich

  • Snack: 2-3 slices of chocolate salami with fruit 

  • Dinner: Quinoa with spiced chickpeas, roasted sweet potato and tahini dressing on a bed of greens

Friday:

  • Breakfast: Blueberry smoothie bowl

  • Lunch: Pasta with Genovese pesto and side salad

  • Snack: melon slices/grapes/pear with nuts 

  • Dinner: Tuscan soup with cannellini beans

Saturday:

  • Breakfast: oatmeal with seeds and yogurt

  • Lunch: mushroom risotto and mixed greens salad

  • Snack: raw vegetables with hummus

  • Dinner: Scrambled tofu with veggies and chickpeas

Sunday:

  • Breakfast: yogurt with fresh fruit and nut granola

  • Lunch: Gnocchi with ricotta and zucchini sauce

  • Snack: Chocolate chia pudding with fresh fruit and nuts/nut butter

  • Dinner: Sesame ginger stir-fry tempeh with brown rice

Click the 'Check out' button to look at some of the meal plan recipes 

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