7-Day Meal Plan: Vegetarian

Here are 7 days worth of delicious vegetarian meals that make it easy for you to get started on a healthy eating plan. Each day’s meals total approximately 1600 calories, you should adjust up or down according to the target amount of calories alloted for your day. Also, feel free to replace foods that you don’t care for with foods that have similar equivalents of calories and macronutrients (protein, fat, carbohydrates and fiber). Drink at least 8 tall glasses of water per day to maximize hydration. Please contact your doctor first before you begin any nutrition or fitness program.

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Day-1

Breakfast

Snack

15 dry-roasted unsalted almonds1 cup blueberries

Lunch

1 3/4 cups low-sodium prepared lentil soup1 Wasa Crispbread1 large orange

Snack

1 medium apple, sliced, served with 2 Tbs. raw almond butter

Dinner

1 wedge Mexican Lasagna* (recpie below), Tossed salad (2 cups lettuce, 6 cherry tomatoes,
1/2 cup shredded carrot, 2 tsp. crumbled feta, and 2 Tbs. vinaigrette)

*Mexican Lasagna Recipe

Toasting the tortillas before building the lasagna keeps them from getting soggy as the dish bakes. Feel free to mix things up with different beans, cheeses, or vegetables between the layers.

6 8-inch fat-free flour tortillas

1 Tbs. olive oil

1 small onion, chopped (1 cup)

2 Tbs. chili powder

2 tsp. ancho chile powder

2 cloves garlic, minced (2 tsp.)

2 cups strained tomatoes, such as Pomì, divided

1 ½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained

1 medium chayote, peeled and diced, or 2 medium zucchini, diced (1½ cups)

½ cup fresh or frozen corn kernels

1 ½ cups grated Monterey Jack or pepper Jack cheese

1. Preheat oven to 350°F. Toast tortillas on 2 baking sheets in oven 5 minutes, or until light brown, turning once.

2. Heat oil in saucepan over medium heat. Add onion, and sauté 5 minutes, or until soft. Stir in chili powder, ancho chile powder, and garlic, and cook 30 seconds. Add 11/2 cups strained tomatoes, beans, chayote, corn, and 1/2 cup water, and season with salt and pepper, if desired. Cover, and cook 10 minutes, or until chayote is tender.

3. Coat 2-inch-deep x 8-inch round baking dish with cooking spray. Spread 1/4 cup strained tomatoes in bottom of pan. Set 1 toasted tortilla in pan; top with 3/4 cup bean mixture and 1/4 cup cheese. Repeat layering 4 more times. Top with last tortilla, and spread remaining 1/4 cup strained tomatoes over top. Sprinkle with remaining 1/4 cup cheese. Bake 30 to 45 minutes, or until casserole is bubbly and cheese has melted. Let stand 10 minutes before cutting into 8 wedges.

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Day-2

Breakfast

1 cup Steel-Cut Oats, 1/2 cup blueberries. Multi-Vitamin.

Snack

7 oz. plain nonfat Greek yogurt topped with 1 Tbs. chopped walnuts and 2 Tbs. pomegranate seeds

Lunch

1 1/2 cups Tomato Fennel Soup*, Veggie wrap (1 sprouted whole-grain tortilla filled with 1/2 mashed avocado,
1 romaine lettuce leaf, 2 slices tomato, 3 strips red bell pepper, and 3 slices red onion

Snack

10 unsalted pecan halves

Dinner

1 cup steamed Cauliflower with 2oz Feta Cheese, 1/2 cup steamed brown rice, Spinach sauté
(sauté 3 cups spinach in 2 Tbs. low-sodium vegetable broth, top with 1 Tbs. chopped walnuts)

*Tomato Fennel Soup Recipe

Fennel and tomato pair nicely for an Italian-style tomato soup. Save fennel fronds to use as a garnish.

3 Tbs. olive oil

1 large fennel bulb, diced (4 cups)

3 vegan Italian sausages, sliced into ½-inch-thick rounds (2 cups)

1 tsp. fennel seeds

2 Tbs. dry vermouth, dry white wine, or water

4 cups low-sodium vegetable broth

1 28-oz. can crushed tomatoes, preferably San Marzano

3 Tbs. chopped fresh Italian parsley

Heat oil in soup pot over medium heat. Add fennel, and sauté 3 to 5 minutes. Stir in sausages and fennel seeds, and cook 5 to 7 minutes, or until fennel seeds are slightly softened and bits of sausage are stuck to bottom of pan. Add vermouth, and cook 5 to 10 seconds to deglaze pan, scraping up any brown bits. Add broth, tomatoes, and parsley; cover, and bring to a boil. Reduce heat to medium-low, and simmer 10 minutes. Season with salt and pepper, if desired.

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Day-3

Breakfast

1 cup low-fat, low-sodium cottage cheese1 small pear, sliced. Multi-Vitamin.

Snack

2 celery stalks with 2 Tbs. raw almond butter

Lunch

1 wedge Mexican Lasagna (above) Tossed salad (2 cups lettuce, 1 slice red onion, 4 sliced radishes,

3/4 cup broccoli sprouts, 1/2 sliced red bell pepper, and 2 Tbs. oil-free dressing

Snack

7 oz. plain nonfat Greek yogurt topped with 1/2 cup blueberries

Dinner

1 3/4 cups Stuffed Grape Leaves*, 1 1/2 cups Tomato Fennel Soup (above).

*Stuffed Grape Leaves Recipe

If you like stuffed grape leaves, you’ll love this casserole, which has all the flavors of the bite-size appetizers without all the rolling. You don’t have to parboil jarred grape leaves, but a quick dip in boiling water tenderizes them and removes some of their saltiness.

30 jarred or fresh grape leaves

2 Tbs. olive oil, plus more for brushing top of casserole and casserole dish

1 large onion, finely diced (2 cups)

1 cup brown rice

2 cups low-sodium tomato juice or vegetable juice

1 cup chopped unsalted, hulled pistachios

1 cup chopped fresh parsley

1 cup chopped fresh mint

1 cup raisins or dried currants

¼ cup lemon juice

1 lemon, sliced, for garnish

Pomegranate molasses, for drizzling, optional

1. Dip grape leaves in large pot of boiling water 2 minutes. Drain, and set aside.

2. Heat oil in large saucepan over medium heat. Add onion, and sauté 7 to 10 minutes, or until beginning to brown. Add rice and 21/2 cups water, and bring to a boil. Cover, reduce heat to medium-low, and cook 30 to 40 minutes, or until liquid is absorbed. Remove from heat, and stir in tomato juice, pistachios, parsley, mint, raisins, and lemon juice. Season with salt and pepper, if desired. (Mixture will be very wet.)

3. Preheat oven to 350°F. Brush 2-qt. baking dish with olive oil. Pat grape leaves dry. Line bottom and sides of baking dish with grape leaves, allowing leaves to hang over sides. Spread half of rice mixture over grape leaves. Top rice with more grape leaves, then top with remaining rice mixture. Cover casserole with remaining grape leaves, and seal by folding over grape leaves around edges. Brush top with olive oil. Bake 30 to 40 minutes, or until grape leaves on top darken and casserole looks firm and dry.

4. Dip knife in cold water. Cut straight down with tip of knife to make 8 servings, then remove servings with spatula. Garnish with lemon slices, and drizzle with pomegranate molasses (if using).

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Day-4

Breakfast

1 cup Steel-Cut Oats, 1 persimmon. Multi-Vitamin.

Snack

1 sliced apple1/2 sliced avocado lightly dusted with cayenne pepper

Lunch

1 cup steamed Cauliflower with 2oz Feta Cheese, Tossed salad (2 cups lettuce, 1 slice red onion,

4 sliced radishes, 3/4 cup broccoli sprouts, 1/2 sliced red bell pepper, and 2 Tbs. oil-free dressing

Snack

1 medium cucumber, sliced, served with 3 Tbs. cream cheese

Dinner

3 slices Eggplant Cutlets with Pistachio Crust*, 1 cup cooked quinoa, 1 medium banana,
sliced and topped with 2 Tbs. raw almond butter and 1 Tbs. honey

*Eggplant Cutlets with Pistachio Crust Recipe

These cutlets make a quick, satisfying weeknight meal. Serve over warm couscous.

1 cup shelled unsalted pistachios

6 oz. oil-packed sun-dried tomatoes, drained

2 jarred roasted red peppers, drained

2 cloves garlic, peeled

2 medium eggplant (1 lb.), peeled and cut lengthwise into ¼-inch-thick slices (6 to 8 slices each)

1. Preheat oven to 375°F, and coat baking sheet with cooking spray.

2. Blend pistachios in blender or food processor until finely chopped. Transfer to plate or shallow bowl.

3. Add sun-dried tomatoes, roasted red peppers, and garlic to blender or food processor (no need to rinse),
and purée until smooth.

4. Spray 1 side of each eggplant slice with cooking spray, and place sprayed-side down on baking sheet. Spread 2 Tbs. sun-dried tomato mixture on each eggplant slice, and sprinkle with 1 Tbs. ground pistachios. Bake 15 to 20 minutes, or until eggplant is tender and pistachio topping is browned and crispy.

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Day-5

Breakfast

Latin Eggs (scramble 1 egg or 4 oz. tofu with 2 Tbs. salsa; serve in medium corn tortilla
with 1 Tbs. shredded cheese and 1/2 chopped avocado. Multi-Vitamin.

Snack

1 medium banana, sliced and sprinkled with 1 Tbs. ground flaxseed

Lunch

1 1/2 cups Tomato  Fennel Soup (above), 1 slice garlic toast, 1/2 cucumber,
sliced and lightly dusted with cayenne pepper

Snack

20 dry-roasted unsalted almonds

Dinner

1 3/4 cups Bavarian Casserole*, 1 1/2 cups Pappardelle Mushroom Soup**.

*Bavarian Casserole Recipe

Caraway-seasoned braised cabbage is traditionally served with mashed potatoes in Germany, Austria, and Hungary. Here, we bring the two together in a hearty casserole.

2 Tbs. vegetable oil

2 medium onions, thinly sliced (3 cups)

2 large Granny Smith apples, peeled, cored, and cubed

2 tsp. caraway seeds

8 cups thinly sliced red cabbage

½ cup dried cherries or dried cranberries

¼ cup dry red wine

2 Tbs. apple cider vinegar

3 lb. russet potatoes, peeled and cut into chunks

¼ cup low-fat sour cream

2 Tbs. butter or margarine

½ cup chopped chives

1. Heat oil in Dutch oven over medium heat. Add onions, and sauté 5 minutes. Add apples and caraway seeds, and sauté 3 minutes, or until apples begin to soften. Stir in cabbage and dried cherries, and reduce heat to medium-low. Cook 15 minutes. Add wine, vinegar, and 1 cup water, and season with salt and pepper, if desired. Cover, and simmer 30 minutes more.

2. Bring potatoes and enough water to cover to a boil in saucepan. Cook
10 minutes, or until potatoes are tender. Drain, reserving 1/2 cup cooking liquid. Mash potatoes, reserved liquid, sour cream, and butter in saucepan until smooth. Stir in chives. Season with salt and pepper, if desired.

Preheat oven to 350°F. Spoon cabbage mixture in 13- x 9-inch baking dish. Spread mashed potatoes over top. Bake 30 to 40 minutes, or until potato topping begins to brown. Let stand 10 minutes before serving.

**Pappardelle Mushroom Soup Recipe

Mascarpone is stirred into this noodle soup just before serving to give it a luscious creaminess and cheesy tang.

2 Tbs. olive oil

4 oz. cremini mushrooms, sliced ¼-inch thick (2 cups)

1 large onion, diced (1 ½ cups)

¾ tsp. dried Italian seasoning

7 cups low-sodium vegetable broth

4 oz. pappardelle noodles

1 ½ cups green beans, cut into 1-inch pieces

⅓ cup mascarpone cheese

¼ cup fresh Italian parsley

1 clove garlic, peeled

2 tsp. grated lemon zest

1. To make Soup: Heat oil in pot over medium-high heat. Add mushrooms and onion, and sauté 5 minutes. Stir in Italian seasoning, then broth. Cover, and bring to a boil. Set aside 1/2 cup broth, then add noodles; simmer 3 minutes, stirring occasionally. Add green beans, and simmer 3 minutes. Remove from heat.

2. Whisk reserved 1/2 cup broth into mascarpone in bowl. Slowly stir mascarpone mixture into Soup.

3. To make Gremolata: pulse parsley, garlic, and lemon zest in food processor until finely chopped.

4. Ladle Soup into bowls. Garnish each with 2 tsp. Gremolata.

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Day-6

Breakfast

Yogurt parfait (7 oz. plain nonfat Greek yogurt layered with 1/2 cup sliced strawberries
and 3/4 cup whole-grain cereal). Multi-Vitamin.

Snack

1/2 sliced red bell pepper with 1/2 cup plain hummus

Lunch

1 cup steamed Cauliflower with 2oz Feta Cheese, 1 medium apple

Snack

1 1/2 cups Pappardelle Mushroom Soup (above).

Dinner

1 3/4 cups Stuffed Grape Leaves (above),  Tossed salad (2 cups lettuce, 1 slice red onion,
4 sliced radishes, 1/2 cup broccoli sprouts, 1/2 sliced red bell pepper, and 2 Tbs. oil-free dressing

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Day-7

Breakfast

1 cup Steel-Cut Oats, 1/2 grapefruit. Multi-Vitamin.

Snack

1 Wasa Crispbread topped with 2 Tbs. raw almond butter, 1 small apple

Lunch

1 3/4 cups Papardelle Mushroom Soup (above), Egg salad pita

(1 small whole-grain pita stuffed with 1 cup egg salad or eggless tofu salad)

Snack

1/2 red bell pepper, sliced and served with 1/2 cup plain hummus

Dinner

1 3/4 cups Bavarian Casserole (above),
8 asparagus spears roasted with 1 Tbs. olive oil and 1/2 tsp salt

 

 

Disclaimer

These meal plans are not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs and diets outlined herein should not be adopted without consultation with your health professional. Use of the nutrition programs and information herein is at the sole choice and risk of the reader and purchaser. The author is neither responsible, nor liable, for any harm or injury resulting from suggested nutrition programs. Use of the Fat Blasting Meal Plan is not intended to replace the advice of a Registered Dietitian or other Health Professional. This is a sample meal plan created by a registered dietitian; this is not meant to substitute the advice of personal registered dietitian or other health care practitioner. Meal Plans are for educational purposes only and are not meant to diagnose, treat, or override information from a personal registered dietitian or other health care practitioner.

 

 

 Stuffed Grape Leaves Recipe

Stuffed Grape Leaves Recipe

  Tomato Fennel Soup Recipe

Tomato Fennel Soup Recipe

 Mexican Lasagna

Mexican Lasagna

    Pappardelle Mushroom Soup Recipe

 

Pappardelle Mushroom Soup Recipe

Disclaimer

These meal plans are not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs and diets outlined herein should not be adopted without consultation with your health professional. Use of the nutrition programs and information herein is at the sole choice and risk of the reader and purchaser. Big Mike's Ultimate Beach Workout is neither responsible, nor liable, for any harm or injury resulting from suggested nutrition programs. Use of the 7-Day Meal Plan is not intended to replace the advice of a Registered Dietitian or other Health Professional. This is a sample meal plan created by a registered dietitian; this is not meant to substitute the advice of personal registered dietitian or other health care practitioner. Meal Plans are for educational purposes only and are not meant to diagnose, treat, or override information from a personal registered dietitian or other health care practitioner.