Vegetarian Diet Meal Plans In One-Week

Do you consider yourself "culinarily challenged"? Well, no worries! Our One-Week Sample Vegetarian Menus below are designed for new vegetarian who are not sure what to eat and for long time vegetarian who are looking to shake up their current diet and try something new. The recommendations focus on two types of dishes: easy-to-prepare meals with a balance of fresh ingredients and tasty heat-and-serve options.

Vegetarians enjoy a diet of grains, pulses, nuts, seeds, vegetables and fruit with some also choosing to include dairy products and eggs. Studies suggest that a plant-based diet like this can be a healthier way to eat with fewer reportted cases of obesity, heart disease and type II diabetes. Typically, a varied vegetarian diet contains less saturated fat and more folate, fibre and antioxidants, plus as a vegetarian you're more likely to exceed the recommended daily intake of fruit and vegetables.

This One-Week eating plan will help recalibrate your sense of healthful portion sizes using some recipes.

Monday

Breakfast
Oatmeal with walnuts and raisins (most commercial oatmeal is vegan)
Fresh Fruit

Lunch
Avocado Reuben
Sumptuous Spinach Salad With Orange-Sesame Dressing

Dinner
Tofu-Spinach Lasagne
Fresh Tossed Salad

Tuesday

Breakfast
Scrambled Omelette Toast Topper
Spicy Tofu Kedgree

Lunch
Exotic Avocado Salad
Tricolore Couscous Salad

Dinner
Spiced Veg With Lemony Bulghar Wheat Salad
Spaghetti With Spinach & Walnut Pesto

Wednesday

Breakfast
1 cup low-fat, low-sodium cottage cheese 1 small pear, sliced
Veggie Breakfast Bakes

Lunch
Spicy Vegetable Fajitas
1 wedge Tortilla Lasagna Tossed Salad

Dinner
1 3/4 cups Stuffed Grape Leaves Casserole 1 1/2 cups Fennel and Tomato Soup
Mushroom, walnut & tomato baked pepers

Thursday

Breakfast
Cereal with Soy Milk
Fresh Fruit

Lunch
Tofurky sandwich with lettuce, tomato, and avocado
Pretzels

Dinner
Grilled Portobello Mushroom Steaks
Brown Gravy

Friday

Breakfast
Get up and go breakfast muffins
Apple & Linseed porridge

Lunch
Hearty mushroom soup
Tortellini with pesto & broccoli

Dinner
Fragrant vegetable & cashew biryani
Chinese noodles with tofu & hazelnuts

Saturday

Breakfast
Yogurt parfait
cinnamon buckwheat pancakes with cherries

Lunch
Poached egg with spicy rice
Mushroom and Pappardelle Soup with Gremolata

Dinner
Veggie Bolognese
Stuffed Grape Leaves Casserole Tossed Salad

Sunday

Brunch
Tofu scramble
Hash browns
Fresh Fruit

Dinner
Carrot-Ginger Soup
Grilled Tofu with Tamarind Glaze
Steamed brown rice
Steamed asparagus

See also information about Vegetarian Christmas Recipes Low Calorie

Health Care

Vegetarian Diet Meal Plans In One-Week

This One-Week eating plan will help recalibrate your sense of healthful portion sizes using some recipes.

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