Looking to limit your meat consumption? This 7-day vegetarian meal plan will help you eat a little healthier. We outlined three meals (plus snacks!) a day for the entire week.
7-Day Vegetarian Meal Plan for Anyone Trying to Eat Less Meat
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Day 1 Breakfast: Overnight Baked Eggs Bruschetta
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Day 1 Lunch: Arborio Rice and White Bean Soup
Soup is the ultimate comfort food. This hearty, satisfying soup with arborio rice is low in fat and comes together in less than 30 minutes. —Deanna McDonald, Grand Rapids, Michigan
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Day 1 Snack: Fruit and Cheese Kabobs
Fruit skewers made with fresh fruit, cheese and a cinnamon yogurt dip will become a regular snack for every potluck, barbecue and game-day party.Check out more of our weekly meal planners.
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Day 2 Breakfast: Shakshuka
This easy shakshuka recipe features eggs gently poached in a simmering mixture of tomatoes, onions, garlic and a few warm spices.
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Day 2 Lunch: Roasted Sweet Potato Salad with Honey-Maple Vinaigrette
This salad makes a beautiful presentation for the holidays with the bright colors of the sweet potatoes, cranberries and spinach. —Susan Bickta, Kutztown, Pennsylvania
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Day 2 Snack: Portobello Bruschetta with Rosemary Aioli
By caramelizing onions, broiling peppers and whipping up a homemade aioli with fresh herbs, you will add dimensions of flavor not found in store-bought bruschetta. —Stephanie Metzger, Camp Hill, Pennsylvania
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Day 2 Dinner: Farmers Market Enchiladas
These vegetarian enchiladas use a lot of garden favorites in a quick weeknight meal. Feel free to substitute whatever vegetables you have from your garden—yellow summer squash, eggplant and corn all taste great here, too.—Elisabeth Larsen, Pleasant Grv, Utah
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Day 3 Breakfast: Powerhouse Protein Parfaits
Parfaits have marvelous taste and texture, but many are loaded with sugar and leave you peckish for more. Here’s my protein-inspired option with yogurt, fruit and nuts. —Jen Hubin, Minnetonka, Minnestoa
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Day 3 Lunch: Mediterranean Bulgur Bowl
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
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Day 3 Snack: Horseradish Deviled Eggs
People say "Wow!" when they taste these flavorful, tangy horseradish deviled eggs. The bold combination of ground mustard, dill and horseradish is so appealing. The plate is always emptied when I serve these eggs. —Ruth Roth, Linville, North Carolina
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Day 3 Dinner: Tasty Lentil Tacos
This lentil taco recipe will fool even the meat eaters! Swapping out meat for cooked lentils while using all the typical taco ingredients—like chopped tomatoes and shredded lettuce and cheese—is a game changer.
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Day 4 Breakfast: German Apple Pancake
If you're looking for a pretty dish to make when having guests for brunch, try this. Everyone I've served it to has enjoyed it—except for one time, that is, when my husband tried to make it following my recipe, which I'd written down incorrectly! If you don't leave out the flour as I did, it'll turn out terrific! —Judi Van Beek, Lynden, Washington
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Day 4 Lunch: Roasted Sweet Potato & Chickpea Pitas
Here's a hearty take on Mediterranean food, this time with sweet potatoes tucked inside. These unique pockets are delicious for lunch or dinner. —Beth Jacobson, Milwaukee, Wisconsin
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Day 4 Snack: Broccoli & Chive-Stuffed Mini Peppers
There's plenty of both crunch and cream in these party appetizers. Fresh chives help them really stand out. —Jean McKenzie, Vancouver, Washington
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Day 4 Dinner: Pepper Ricotta Primavera
Garlic, peppers and herbs top creamy ricotta cheese in this meatless skillet meal you can make in just 20 minutes. —Janet Boulger, Botwood, Newfoundland and Labrador
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Day 5 Breakfast: Family-Favorite Oatmeal Waffles
Make them once, and oatmeal waffles will become a tried-and-true favorite. They're crispy, fluffy and healthier than traditional waffles, and with the added heft from oatmeal, they'll keep you going longer in the morning.
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Day 5 Lunch: Mozzarella Mushrooms with Garlic Toast
I came up with this dinner using ingredients I had on hand. It turned out to be so delicious, my wife and I now make it for special occasions. —Marc Bushee, Moorhead, Minnesota
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Day 5 Snack: Roasted Beetroot and Garlic Hummus
Break out of the plain hummus rut with this beet hummus recipe. Earthy, sweet beets are a vibrant, wholesome addition to the classic dip.
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Day 5 Dinner: Vegetarian Pad Thai
This is a simple pad thai loaded with crisp vegetables and zesty flavor. It’s quick, simple, and fresh-tasting. —Colleen Doucette, Truro, Nova Scotia
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Day 6 Breakfast: Portobello Mushrooms Florentine
A fun and surprisingly hearty breakfast dish packed with flavor and richness. —Sara Morris, Laguna Beach, California
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Day 6 Lunch: Quinoa-Stuffed Squash Boats
My colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
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Day 6 Snack: Chewy Honey Granola Bars
There's sweetness from the honey, chewiness from the raisins, hints of chocolate and cinnamon, and a bit of crunch. To save a few for later, wrap individual bars and place in a resealable freezer container. When you want a satisfying treat on short notice, just grab one and let it thaw for a few minutes. —Tasha Lehman, Williston, Vermont
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Day 6 Dinner: Black Bean Tortilla Pie
I found this entree a while ago and decreased the cheese and increased the herbs called for in the recipe. It’s one of my toddler’s favorite meals. She always smiles when she sees it on the table. —Wendy Kelly, Petersburg, New York
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Day 7 Breakfast: Black Bean & White Cheddar Frittata
This is one of my favorite comfort foods for breakfast or even a quick dinner. I like to make it with lime salsa. But if you're looking for something with more kick, use hot salsa or add some chipotle pepper. —Aysha Schurman, Ammon, Idaho
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Day 7 Lunch: Spinach Quesadillas
My family gave these cheesy quesadillas oohs and aahs. Remove the spinach from the heat as soon as it wilts so it keeps a little bit of crunch. —Pam Kaiser, Mansfield, Missouri
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Day 7 Snack: Homemade Guacamole
I always judge a Tex-Mex restaurant by its guacamole. And although it's simple to prepare, it can go wrong oh, so easily. I've spent many years perfecting mine, to the point where I think it's better than most restaurants. —Joan Hallford, North Richland Hills, Texas
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