Vegetarian Meal Plan

As a vegetarian it is important to ensure you get enough nutrients such as protein and iron. Vegetarian protein sources include quinoa, barley, dhal, all beans, all peas, lentils, tofu, tempeh, nuts, seeds and nut butters.

Iron can be found in spinach, lentils, quinoa, prunes, beans and other leafy greens. It’s a good idea to add a squeeze of lemon to these foods as the vitamin C in lemon will aide absorption of iron. If you are low in iron then increase these foods on a regular basis.

  • Monday

    Breakfast: Smoothie – 1 cup almond milk, 1 banana, ½ tsp cinnamon
    Lunch: Salad of spinach, salad greens, cucumbers and 100gr kidney beans
    Dinner: 2 cups Syrian red lentil soup
    Snacks: 1 apple and 10 cashews
    Drinks: Rosehip tea
    Health notes: Red lentil soup with a Syrian twist is easy – add some cumin, tomato paste and black pepper to cooked red lentils, blend and finish with coriander and lemon juice. Brilliant protein levels and if you freeze in batches, a perfect quick dinner


    Breakfast: ½ cup stewed rhubarb with 1 cup gluten free cereal and almond milk
    Lunch: 300 ml miso soup with soba noodles, broccoli, arame and bok choy
    Dinner: Quinoa with cooked, chopped seasonal vegetables. Include herbs of choice such as ginger, turmeric or chilli
    Snacks: 10 brazil nuts and 1 banana
    Drinks: Chai – avoid the powdered varieties and stick to freshly brewed
    Health notes: Miso soup is an important source of tryptophan and protein. Arame is a seaweed that is high in iodine, an essential nutrient for healthy metabolism.


    Breakfast: Sautéed mushrooms with sprinkle of turmeric and parsley on 1 slice spelt toast
    Lunch : 3 bean salad - 1 can of mixed beans with corn, spinach, lettuce and black pepper to taste.
    Dinner: Scrambled tofu with vegetables
    Snacks: ¼ avocado on 1 wholemeal pita
    Drinks: 150 ml carrot, celery, cucumber, apple juice
    Health notes: I like to use silken tofu as it is an easy way to increase the protein in soups, casseroles, dahls and stir fries


    Breakfast: Stewed apple, pear & prunes with cinnamon and 2 tsps chia seeds
    Lunch: Salad – quinoa, roasted beetroot & pumpkin, rocket and toasted pumpkin seeds
    Dinner: Green curry with tofu on either soba noodles or wild rice
    Snacks: 10 brazil nuts and 1 orange
    Drinks: 150ml apple, pineapple and mint juice
    Health notes: A half-cup of tofu contains 10 grams and soy milk contains 7 grams of protein per cup.


    Breakfast: 1 cup Bircher muesli with 30gr frozen berries and 1 tsp chia seeds
    Lunch: Soup – carrot, cannellini beans and coriander
    Dinner: 2 whole meal pita bread topped with pesto, diced tomato, spinach and mushrooms, baked for 10 minutes at 130 C
    Snacks: Carrot sticks with hummus
    Drinks: 150ml of beetroot, celery and ginger juice
    Health notes: Mushrooms are full of nutrients such as selenium, as well as phytonutrients, which may prevent cancer. Most importantly for a vegetarian they are high in vitamin B12 which aides absorption of iron derived from plant sources


    Breakfast: 1 cup seasonal fruit with coconut flakes, sunflower seeds & amaranth puffs
    Lunch: Wrap –avocado, hommus, rocket, tofu
    Dinner: Quinoa with steamed broccoli topped with toasted walnuts, sunflower seeds and parsley
    Snacks: 2 rice thins with tahini and tomato
    Drinks: Miso soup
    Health notes: One cup of cooked quinoa provides about 18 grams of protein


    Breakfast: 1 cup almond/oat milk with 1 cup fresh seasonal fruit and 1 slice sourdough toast with avocado
    Lunch : 2 cups of salad – brown lentils, rocket, cucumber, snow peas, carrot and beetroot. Make a dressing with extra virgin olive oil, lemon, salt & pepper
    Dinner: 1 cup dahl with brown rice. Try adding kidney beans into your dahl as 1 cup contains 13 grams of protein!
    Snacks: 30gr trail (mix sunflower seeds, mixed nuts, cranberries, Goji berries and raw cacao nibs)
    Drinks: 150 ml carrot, celery, cucumber, apple juice
    Health notes: Trail mix is a great source of protein. Sunflower seeds themselves are also a fantastic way to quell hunger and a great source of vitamin E and B1. Goji berries are full of antioxidants while raw cacao nibs are a healthy alternative to processed chocolate.

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    Posted by Report
    this meal plan has really helped as i am just starting to become a vegetarian and needed to get well balanced meals.
    Posted by Report
    this diet sounds doable
    Posted by Report
    We have stoped eating all meats,eating only vegetarian food for the past 7 weeks and it is great.We are going to try your weekly menu, and will give you a feedback.