7-Day Vegetarian Weight Loss Meal Plan
A plant-focused 7-day weight loss plan featuring protein-rich vegetarian meals with legumes, tofu, eggs, and plenty of vegetables. Portions auto-adjust to your personal calorie target.
Day 1 - Day 1 - Fresh Start
1475 kcal
A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.
A refreshing and protein-rich salad featuring chickpeas, crisp cucumber, juicy tomatoes, and a tangy lemon-olive oil dressing. This Mediterranean-inspired dish is perfect for a light yet satisfying lunch.
A colorful Asian-inspired stir fry featuring crispy tofu, fresh broccoli, and bell peppers in a savory soy-ginger sauce. Served over fluffy brown rice for a complete, balanced vegan dinner.
Focus on hydration—aim for 8 glasses of water today.
Day 2 - Day 2 - Fiber Fuel
1538 kcal(+38)
A warming, nutrient-dense soup packed with green lentils, carrots, celery, and aromatic spices. This comforting bowl is rich in plant protein and fiber, perfect for a satisfying lunch.
A creamy and aromatic curry featuring protein-rich chickpeas simmered in coconut milk with warming spices. This comforting vegan dish is packed with flavor and nutrients.
Legumes are your protein powerhouse—embrace them!
Day 3 - Day 3 - Plant Protein Power
1535 kcal(+35)
A protein-packed vegan alternative to scrambled eggs. Seasoned tofu crumbles are cooked with colorful vegetables and turmeric for a satisfying, nutritious breakfast that keeps you full all morning.
A colorful and nutritious Buddha bowl featuring protein-rich black beans and quinoa, creamy avocado, sweet corn, and zesty lime dressing. A complete plant-based meal that satisfies.
A warming, nutrient-dense soup packed with green lentils, carrots, celery, and aromatic spices. This comforting bowl is rich in plant protein and fiber, perfect for a satisfying lunch.
Tofu and beans deliver complete amino acids when combined with grains.
Day 4 - Day 4 - Mediterranean Vibes
1545 kcal(+45)
A vibrant and refreshing smoothie bowl packed with antioxidants from blueberries, natural sweetness from banana, and satisfying fiber from oats and chia seeds. The perfect balanced breakfast to start your day energized.
A wholesome and filling pita pocket stuffed with creamy hummus, crisp fresh vegetables, and tangy feta cheese. This Mediterranean-inspired lunch is balanced, delicious, and ready in minutes.
A colorful Asian-inspired stir fry featuring crispy tofu, fresh broccoli, and bell peppers in a savory soy-ginger sauce. Served over fluffy brown rice for a complete, balanced vegan dinner.
Add a handful of nuts or seeds to your smoothie bowl for extra protein.
Day 5 - Day 5 - Wholesome & Satisfying
1525 kcalA classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.
A refreshing and protein-rich salad featuring chickpeas, crisp cucumber, juicy tomatoes, and a tangy lemon-olive oil dressing. This Mediterranean-inspired dish is perfect for a light yet satisfying lunch.
A colorful and nutritious Buddha bowl featuring protein-rich black beans and quinoa, creamy avocado, sweet corn, and zesty lime dressing. A complete plant-based meal that satisfies.
Eggs provide high-quality protein and essential B12.
Day 6 - Day 6 - Warm & Comforting
1538 kcal(+38)A warming, nutrient-dense soup packed with green lentils, carrots, celery, and aromatic spices. This comforting bowl is rich in plant protein and fiber, perfect for a satisfying lunch.
A creamy and aromatic curry featuring protein-rich chickpeas simmered in coconut milk with warming spices. This comforting vegan dish is packed with flavor and nutrients.
Batch-cook the lentil soup for easy leftovers.
Day 7 - Day 7 - Strong Finish
1520 kcalA protein-packed vegan alternative to scrambled eggs. Seasoned tofu crumbles are cooked with colorful vegetables and turmeric for a satisfying, nutritious breakfast that keeps you full all morning.
A wholesome and filling pita pocket stuffed with creamy hummus, crisp fresh vegetables, and tangy feta cheese. This Mediterranean-inspired lunch is balanced, delicious, and ready in minutes.
A colorful Asian-inspired stir fry featuring crispy tofu, fresh broccoli, and bell peppers in a savory soy-ginger sauce. Served over fluffy brown rice for a complete, balanced vegan dinner.
Celebrate the week! Plan your grocery list for the next cycle.
Daily Nutrition Average
2000 − 550 kcal/day = 1500 kcal
Weekly Overview
Tips for Success
- •Combine legumes with grains (e.g., beans + rice) for complete protein.
- •Include a protein source at every meal to stay full longer.
- •Snack on Greek yogurt, nuts, or cottage cheese between meals.
- •Aim for at least 25g of fiber daily from vegetables, legumes, and whole grains.