A vegetarian diet are one of the healthiest approaches to weight loss.
Plant-based foods such vegetables, fruits, and whole grains are full of fiber, keep you satiated with less calories, and prevent weight gain . In addition, they too reduce the risk of heart diseases.
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Cardiac Diet Lose 33 Pounds In 15 Days
Whenever you’re a vegetarian or want to avoid meat, the 7-Day Vegetarian Diet Meal Plan won’t only help burn fat but too boost your health.
7-Day Vegetarian Diet Chart For Weight Loss
Day 1 (Monday – 1200 Calories)
Meal | What To Eat |
Breakfast(6:45 – 7:45 am) | Vegan Protein Pancakes + ½ Cup Berries |
Lunch(12:30 – 1:30 pm) | “Tuna” Salad Lettuce Wrap |
Post-Lunch Snack(3:30 – 4:30 pm) | Apple with Almond Butter + 1 Tbs. Almond Butter + 1 Apple |
Dinner(7:00 – 7:30 pm) | Cauliflower Steak with Romesco Sauce |
Vegan Protein Pancakes (Makes 2 – 3 Pancakes)
You will need
- 1/3 Cup Unsweetened Applesauce
- 2 Teaspoons Coconut Oil, Melted
- 1 Teaspoon Coconut Sugar
- 1 Scoop Vanilla Protein
- 1 Teaspoon Unsalted Peanut Butter
- 1 ¼ Cups Whole-Wheat Flour
- 2 Teaspoons Baking Powder
- ¼ Tsp. Salt
- 1 ½ Cups Unsweetened Almond Milk
- 1 Teaspoon Warm Water
What You Have To Do
- Whisk flour, baking powder, protein and salt in a large bowl.
- Whisk milk, applesauce, oil and sugar in a medium bowl.
- Add wet ingredients to dry and mix until just combined. Do not overmix!
- Let the batter sit for about 10 minutes.
- Spray a large non-stick skillet with cooking spray and heat over medium heat.
- Once heated, pout about ¼ cup of batter per pancake (Do not stir the batter prior!)
- Cook until you see the batter start to bubble, about 3 minutes.
- Flip and cook for another 3 minutes.
- Mix together peanut butter and water and drizzle on pancakes!
Tuna Salad Lettuce Wrap
You will need
- 2 Teaspoons Lemon Juice
- ½ Teaspoon Garlic Powder
- Pinch of Cayenne Powder
- 4 Large Romaine Leaves (For Serving)
- 1 Can Chickpeas, Drained
- ½ Red Onion, Diced
- 2 Pickles, Diced
- 2 Stalks Celery, Finely Diced
- ½ Cup Vegan Mayo, Or 1 Mashed Avocado
What You Have To Do
- Place chickpeas, garlic + cayenne pepper into food processor (or mash well with a fork).
- Combine chickpea mixture with the remaining ingredients.
- Serve on lettuce leaf or sprouted grain bread.
- Cauliflower Steak with Romesco Sauce
You will need
- 2 Teaspoons Extra Virgin Olive Oil
- 1 12-Ounce Jar Roasted Red Peppers
- 5 Plum Tomatoes
- ¾ Cup Raw Almonds
- ¼ Cup Parsley
- 1 Tablespoon EVOO
- 1 Large Cauliflower
- 1 Teaspoon Salt
- 2 – 3 Cloves Garlic
- 1 Teaspoon Lemon Juice
What You Have To Do
- Preheat oven to 425 degrees.
- Cut off the bottom of the cauliflower and cut into 4 vertical slices, about 1 – 1 ½ inches thick
- Brush lightly with EVOO and sprinkle with salt + pepper
- Roast in oven for about 30 – 40 minutes, flipping half way through.
- While cooking, place ingredients for the romesco sauce (Marked with a [*]) in a food processor and blend until creamy.
- Once cauliflower is tender and golden brown, remove and top with sauce.
Day 2 (Tuesday – 1500 Calories)
Meal | What To Eat |
Breakfast(6:45 – 7:45 am) | Dark Chocolate Chia Pudding + 1 Cup of Pineapple or toppings of Blueberries |
Lunch(12:30 – 1:30 pm) | Southwestern Mason Jar Salad |
Post-Lunch Snack(3:30 – 4:30 pm) | 1 Cup Raw Veggies (Carrot, Celery, Cauliflower, Broccoli) + 1 Cup Hummus |
Dinner(7:00 – 7:30 pm) | Spaghetti Squash with Avocado Pesto |
Spaghetti Squash with Avocado Pesto
Avocado Pesto Recipe
You will need
- 2 Ripe Avocados
- 3 – 4 Cloves Garlic
- ½ Teaspoon Fine Sea Salt
- ½ Cup Extra-Virgin Olive Oil
- ½ Cup Hemp Seeds
- 2 Tablespoons Lemon Juice
- 1 Cup Fresh Basil Leaves
What You Have To Do
- Add basil, avocados, lemon juice, hemp seeds. garlic and salt to food processor until finely chopped.
- Add EVOO and process until thick and creamy.
- Southwestern Mason Jar Salad (Makes 3 – 4 Salads)
You will need
- ½ Teaspoon Mustard
- ½ Teaspoon Cider Vinegar
- 1/4 Cup Finely Chopped Fresh Cilantro
- Coarse Salt and Ground Pepper
- 1/8 Cup Water
- 4 Cups Romaine Lettuce
- 2 Red Peppers, Sliced
- 2 Tomatoes, Chopped
- 1 Cup Jicama, Sliced
- 1 Red Onion, Chopped
- 4 Cups Baby Spinach
- 1 Cup Quinoa, Cooked + Chilled
- 1 Can Black Beans, Drained
- 1 Cup Corn
- ½ Cup Cilantro
- Lime Wedges + Avocado Slices (To Serve)
- 1 Avocado
- 1/4 Cup Fresh Lime Juice
- 1 Tsp Minced Garlic
What You Have To Do
- Blend together all dressing ingredients until creamy.
- Assemble your salad into mason jars in the following order:
- Quinoa +Jicama +Peppers +Corn +Onion +Black Beans +Tomatoes +Leafy Greens (On the Top)
- Before serving, top with a squeeze of lime and some avocado slices!
Dark Chocolate Coconut Chia Pudding (Makes enough for 4 servings)
You will need
- 1/3 Cup Chia Seeds
- 2 Cups Unsweetened Coconut Milk
- 2 Teaspoons Hemp Hearts
- Semi-Sweet Dark Chocolate
- Unsweetened Coconut Shreds
- Sliced Strawberries, Raspberries, Pomegranate Seeds (optional)
- 2 Teaspoons Natural Maple Syrup
- ¼ Teaspoon Cinnamon
- ½ Teaspoon Vanilla Extract
What You Have To Do
- Combine coconut milk, maple syrup, cinnamon + vanilla. Add in chia seeds + hemp hearts and mix thoroughly.
- Transfer into a large mason jar or divide into 4 smaller containers. Refrigerate overnight.
- As ready to consume, stir and top with dark chocolate, berries and coconut shreds
Day 3 (Wednesday – 1400 Calories)
Meal | What To Eat |
Breakfast(6:45 – 7:45 am) | Raspberry Cashew Smoothie |
Lunch(12:30 – 1:30 pm) | Summer Corn + Quinoa Salad |
Post-Lunch Snack(3:30 – 4:30 pm) | 3 Celery Stalks + 1 Tbs. Almond Butter |
Dinner(7:00 – 7:30 pm) | Vegetable Quesadilla |
Vegetable Quesadilla
You will need
- 1 Can Black Beans, Drained
- 1 – 2 Jalapeno, Minced
- 1 Teaspoon Coconut Oil
- 1 Red Onion, Diced
- 1 Green Pepper, Diced
- 1 Teaspoon Oregano
- 1 Teaspoon Chili Powder
- Whole Wheat or Rice Tortillas
- Sliced Avocado
- Salsa
- 1 Red Pepper, Diced
- 1 Cup Mushroom, Chopped
- 3 Cups Spinach
- 1 Teaspoon Garlic
- 1 Teaspoon Cumin
What You Have To Do
- Heat coconut oil over medium-low hear and sautee onion, peppers and jalepeno for about 10 minutes. Low and slow, you want them to be soft without browning them.
- Add in beans, garlic, mushrooms and spices. Cook for an additional 5 minutes.
- Add spinach and a pinch of salt + pepper. Once the spinach wilts, remove pan from heat.
- Spray a pan with cooking spray and heat over medium-heat. Add torilla and scoop on the veggie or bean mixture.
- Add avocado slices and salsa + top with additional tortilla.
- Cook for about 4 – 5 minutes per side.
Raspberry Cashew Smoothie
You will need
- 1.5 cups coconut water
- 1 cup raspberries, frozen
- 1 Teaspoon vanilla
- ½ banana, frozen
- 1 oz. raw cashews
- 2 dates, pitted
- 1 cup spinach
What You Have To Do
- Blend all of the ingredients together!
- Summer Corn + Quinoa Salad
You will need
- 3 – 4 Ears of Corn
- 1 Cup Cilantro
- 1 Cucumber
- 1 Bell Pepper
- 1 Cup Carrot
- 1 Cup Quinoa, Cooked
- 1 Teaspoon Apple Cider Vinegar
- ¼ Cup Olive Oil
- ½ Red Onion
- ½ Cup Cherry Tomatoes, Halved
- 1 Jalapeno Pepper
- 3 – 4 Ears of Corn
- 1 Cup Cilantro
- 1 Lemon
- 3 Garlic Cloves, Minced
What You Have To Do
- Cut the kernels off the corn cobs into a large bowl.
- Dice and julienne your vegetables and throw it into the bowl along with the garlic.
- Mix in the quinoa and juice the lemon into the bowl.
- Mix in your ACV and olive oil and mix well.
Day 4 (Thursday – 1200 Calories)
Meal | What To Eat |
Breakfast(6:45 – 7:45 am) | Dark Chocolate Chia Pudding + 1 Cup Berries |
Lunch(12:30 – 1:30 pm) | Summer Corn + Quinoa Salad |
Post-Lunch Snack(3:30 – 4:30 pm) | 1/2 Cup Roasted Chickpeas |
Dinner(7:00 – 7:30 pm) | Stuffed Bell Peppers |
Stuffed Bell Peppers
You will need
- 1 Can Black Beans, Drained
- 1 Teaspoon Garlic Powder
- 1 Can Diced Tomatoes, Drained
- 1 Package Firm Tofu, Drained + Cubed
- 1 Teaspoon Cayenne Pepper
- ½ Teaspoon Cumin
- 4 Large Bell Peppers
- 1 Cup Cooked Quinoa
- ½ Teaspoon Paprika
- 2 Cups Low-Sodium Veggie Broth
What You Have To Do
- Chop off the tops of your peppers and remove seeds and insides.
- Combine tomatoes, tofu, quinoa, beans + seasonings in a large bowl.
- Stuff peppers with mixture.
- Pour broth into crock pot and turn to low.
- Place stuffed peppers into crock pot and cook on low for 8 hours or on high for 5 hours.
- Top with salsa before serving.
Day 5 (Friday – 1400 Calories)
Meal | What To Eat |
Breakfast(6:45 – 7:45 am) | Cinnamon + Banana Overnight Oats |
Lunch (12:30 – 1:30 pm) | Leftover vegetable Quesadilla |
Post-Lunch Snack(3:30 – 4:30 pm) | 1 teaspoon apple cider vinegar in a cup of water |
Dinner(7:00 – 7:30 pm) | Vegetable Enchiladas |
Cinnamon + Banana Overnight Oats
You will need
- 1 Large Ripe Banana
- 1 Tbsp. Chia Seeds
- 1 Teaspoon Flax Seeds
- ½ Teaspoon Cinnamon
- ¾ Cup Unsweetened Vanilla Almond Milk
- 1/2 Cup Oats
Optional Toppings: Unsweetened Coconut Flakes, Chopped Walnuts, Slivered Almonds, Granola
- What You Have To Do
- Mash banana until creamy and smooth.
- Stir in chia seeds, flax and cinnamon.
- Stir in oats + milk. Cover and place in the fridge overnight (at least 3 hours).
Give it a good stir before enjoying and top with your favorite ingredients!
Day 6 (Saturday – 1400 Calories)
Meal | What To Eat |
Breakfast(6:45 – 7:45 am) | Meatless Breakfast Hash |
Lunch(12:30 – 1:30 pm) | Vegetable + Bean Smash Toast |
Post-Lunch Snack (3:30 – 4:30 pm) | 1 Cup Berries |
Dinner(7:00 – 7:30 pm) | Quinoa, Tofu + vegetable Stir Fry + ¼ Cup Cooked Quinoa + 1 Cup Mixed vegetables + 5 oz. Tofu + 1 Tsp. Garlic, 2 Tbs. Coconut Aminos + 1 Tbs. Olive Oil (for Sauce) |
Meatless Breakfast Hash
You will need
- Salt and Pepper to Taste
- Avocado, Sliced
- 1 Red Pepper, Diced
- 1 Sweet Potato, Diced
- 1 Cup Spinach
- 1 Teaspoon Olive Oil
- 1 Tsp. Garlic, Minced
- ½ Onion, Diced
- 1 Teaspoon Paprika
- ½ Teaspoon Onion Powder
What You Have To Do
- Heat up olive oil over medium-low heat and add your onion, garlic and diced pepper.
- Season with paprika, onion powder and salt and pepper.
- Once the onion turns translucent, add sweet potato and turn the heat up to medium.
- Cook until potato is cooked through then add spinach.
- Cook spinach wilts, stirring occasionally.
- Scoop out and top with your favorite salsa and avocado slices!
Veggie + Bean Smash Toast
You will need
- ½ Cucumber, Sliced
- ¼ Cup Bean Sprouts
- 2 Slices Whole-Wheat or Ezekiel Bread
- 2 Teaspoon Hummus Spread
- ¼ Cup White Beans, Rinsed
- 1 Garlic clove, Minced
What You Have To Do
- Toast bread.
- In a small bowl, mash the beans, garlic and hummus together with a small amount of salt + pepper to taste.
- Spread a layer on your toast and top with cucumbers + sprouts.Drizzle with a small amount of hot sauce and EVOO if desired.
Day 7 (Sunday – 1200 Calories)
Meal | What To Eat |
Breakfast(6:45 – 7:45 am) | Oatmeal with Nuts + Fruit + 1/2 Cup Oats cooked in water + 1 Apple, Diced + 2 Tbs. Walnuts, Chopped + Sprinkle of Cinnamon |
Lunch(12:30 – 1:30 pm) | Grilled Zucchini Wrap |
Post-Lunch Snack(3:30 – 4:30 pm) | 1 cup green tea |
Dinner(7:00 – 7:30 pm) | Spicy Coconut Noodles |
Grilled Zucchini Wraps
You will need
- 1 Zucchini, Sliced Lengthwise
- Salt and Pepper To Taste
- 1 Cup Spinach
- 2 Large Tortillas
- 4 Tablespoons Hummus
- 1 Tablespoon Olive Oil
- 1 Tomato, Sliced
- 1/4 Cup Sliced Red Onion
What You Have To Do
- Heat olive oil in a skillet over medium heat.
- Place zucchini in skillet and sprinkle lightly with salt + pepper.
- Cook 3 – 4 minutes on each side until cooked. Set zucchini aside.
- Place the tortillas on skillet for approximately one minute until tortillas are pliable.
- Remove tortillas and assemble wraps.
- Wrap tightly
Enjoy!
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