Day 1
Breakfast: Oatmeal with a handful of blueberries, almonds, and cinnamon
Lunch: Avocado toast with whole-wheat bread, cherry tomatoes, and feta cheese crumbles
Snack: Apple slices with peanut butter
Dinner: Black bean tacos with shredded lettuce, sauteed veggies, reduced-fat cheddar, and fresh salsa
Day 2
Breakfast: Bran-and-blueberry muffin with low- or nonfat yogurt
Lunch: Bean-and-veggie soup using low-sodium vegetable broth
Snack: Roasted chickpeas made with extra-virgin olive oil and sea salt
Dinner: Caprese sandwich (with tomato; low-fat, part-skim mozzarella; olive oil; and basil) on whole-wheat bread
Day 3
Breakfast: Tofu scramble on a bed of brown rice with sauteed peppers
Lunch: Quesadillas with low-fat, part-skim cheddar cheese; black beans; and sweet potatoes
Snack: Mixed-fruit bowl
Dinner: Vegetable stir-fry with tempeh on a bed of brown rice
Day 4
Breakfast: Strawberry smoothie made with kefir
Lunch: Mixed green salad with crispy chickpeas and slices of grilled portobello mushrooms
Snack: Carrot sticks and hummus
Dinner: Quinoa bowl with roasted vegetables and kimchi
Day 5
Breakfast: Low- or nonfat Greek yogurt with cinnamon and berries
Lunch: Vegetable and cheese panini on whole-wheat bread
Snack: Kale chips made with extra-virgin olive oil and sea salt
Dinner: Zucchini noodles (“zoodles”) with marinara sauce and low-sodium meatless meatballs (preferably homemade)
Day 6
Breakfast: Overnight oats with walnuts, sliced peaches, and cinnamon
Lunch: Arugula-and-veggie-topped pizza with whole-grain dough and reduced-fat, part-skim mozzarella
Snack: Handful of raw, no-salt almonds
Dinner: Portobello mushroom sliders with romaine, Swiss cheese, and tomato, on whole-wheat buns
Day 7
Breakfast: Green smoothie
Lunch: Veggie burger on a whole-wheat bun
Snack: Veggie spring rolls
Dinner: African curry with rice and seitan.
Desserts are naturally vegetarian, so whatever you enjoy now will likely work on a vegetarian diet, too.
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