Healthy 7-Day Vegetarian Meal Plans (Free PDF Download)
Welcome to the ultimate collection of vegetarian meal plans, designed specifically for vegetarians in all walks of life!
On this page you’ll find everything a vegetarian needs for a happy and healthy relationship with food.
Whether you’re just starting out on your vegetarian journey or you’re a seasoned veteran looking to take meal planning to the next level, you’re in the right place.
We have 7-day vegetarian meal plans for:
- Vegetarian weight loss meal plan
- High protein vegetarian meal plan (for muscle mass or toning up)
- Gluten-free vegetarian meal plan
- And a vegan meal plan (plant-based) too, of course
Why are these meal plans so successful?
We don’t just take a random selection of good-looking recipes and throw them together into a weekly plan. Oh no.
Each meal plan is designed for three things above all others: health, taste and efficiency.
We create our meal plans with an emphasis on health. Our vegetarian recipes are full of vitamins and nutrients, with a healthy balance of macros, from protein, to fiber to fat and carbs.
We put a special emphasis on protein, as this is the hardest macro for vegetarians to get enough of.
All of our meal plans will provide you with the minimum grams of protein you need per day, most of them far surpass that.
We try to focus on complete sources of protein, where possible. You’ll find plenty of eggs, feta cheese, greek yogurt etc.
We also make sure you’re getting plenty of vitamins and nutrients from vegetables and leafy greens!
We also look at the other end of the spectrum – making sure we get fats, saturated fats and calories right, and don’t overdo them. With these meal plans you’re in good hands.
We know that for a meal plan to work properly, it has to be full of delicious recipes you’ll actually look forward to eating.
We strongly believe the vegetarian diet should not be restrictive, but enjoyable for all.
Who wants to waste hours in the kitchen when there are better things to do? And don’t even get me started on the washing up.
Aside from making sure our recipes are quick, we use our knowledge to shave off precious minutes wherever possible.
From having breakfast waiting for us when we wake up, to having perfect ‘cook once, eat twice’ meals, speed is of the essence. Whether you’re single, cooking for a partner or a family, you should be able to fit these meal plans around your busy schedule!
We’re not called Hurry The Food Up for nothing!
Why should I try a vegetarian diet?
As with everything, there are pros and cons to a vegetarian diet. Let’s go through some of them before we get into these vegetarian dietary plans, so you are fully informed.
Benefits of a vegetarian diet
A vegetarian diet can be very healthy, but as ever, you have to make healthy choices. If all you eat is toast, you’re not going to reap any of the benefits!
Vegetarianism offers a wide range of foods that can fulfil all your nutritional needs, with some health benefits over a meat-eating diet.
Vegetarians tend to have a lower bmi than others and there is proof that a vegetarian diet can help reduce risk of obesity and type 2 diabetes.
There are also studies that suggest that a vegetarian diet can help reduce the risk of cancer and cardiovascular disease.
Then, of course, there are the ethical reasons behind choosing vegetarianism. These include the animal rights abuses and the environmental impact of animal-based foods.
Check out our article on the top benefits of vegetarianism to find out more!
Risks of a vegetarian diet
The biggest risk of a vegetarian diet is nutrient deficiency, mostly protein deficiency.
You have to pay a bit more attention to protein intake when you are vegetarian, because some of the densest sources of protein are meat and fish.
You often need to eat more of a vegetarian source of protein to get the amount of protein contained in a smaller amount of meat and fish.
However, many vegetarian protein sources are healthier than non-vegetarian sources of protein…so you win some you lose some!
Vitamin B12 deficiency is another risk of a vegetarian diet. It is mainly contained in animal products, however you can find it in eggs and dairy. Make sure you are eating plenty of eggs and dairy and you’ll be fine.
You can also take Vitamin B12 pills. If you are a vegan, you will need to take a supplement.
Aside from that, the risks associated with vegetarianism are the same as with any diet; if you don’t eat plenty of fruit and veg and a balance of macros, you won’t get all the nutrients you need to be healthy.
Our meal plans take these risks into account. Each entire meal plan is healthy and balanced, with lots of protein and all the vitamins and minerals you need.
What meal plans do we have?
So, what are your goals and can one of our meal plans help you meet them?
We have a weight loss meal plan, a vegan meal plan, a high protein meal plan and a gluten-free meal plan. A lot of bases covered!
You can sign up for any of our free weekly meal plans by simply clicking on one of the images below. You’ll be sent a vegetarian meal plan PDF to your inbox right away!
You’ve got the power to achieve your goals – let us give you the tools.
Weight loss meal plan for vegetarians
This is not just a meal plan, but an entire guide on how to lose weight on the vegetarian diet.
We’ve mapped out a full week of meals including a grocery list. It’s completely free to download and has already helped thousands of users lose weight and regain confidence, all while sticking to the vegetarian diet.
Avoid the pitfalls and learn how healthy, consistent weight loss as a vegetarian is not just possible, but very probable (and even enjoyable)!
Easy vegan meal plan
So you’ve decided to go vegan? Go you! A new diet can seem daunting, but plant-based recipes rock.
This complete guide sets you up for the free 7-Day Healthy Plant-Based Meal Plan and naturally includes a shopping list for all the awesome vegan meals that are included.
Carbs, fats and proteins are nicely balanced, and the recipes are quick!
We also give tips on what to look out for to make the transition as easy as possible.
A plant-based diet is definitely possible, even more so when things are planned out thoughtfully and carefully with easy recipes in this vegan diet plan.
Have nutritional deficiencies got you worried? Not with these whole foods and healthy meals. We’ll help you nail that first week!
High protein meal plan
Sleek panther or muscle-bound bear? Whatever your active lifestyle goals are, this healthy vegetarian weekly meal plan has got you covered. It’s a full guide on how to succeed as a high-protein vegetarian!
This plan is especially intended for building muscle, or losing weight and toning up by holding onto the muscle you’ve already got.
From simple breakfasts that pack a protein punch, quick lunches, awesome dinner recipes and powerful snacks, these easy meals are a huge time saver and will make sure you hit the optimal protein intake every day!
Gluten-free meal plan
Vegetarian diets can rely heavily on products containing gluten. It’s just so easy to grab a slice of toast, a wheat wrap or a bowl of pasta.
If you’re looking to eliminate gluten from your diet, this article is for you. We explain the problems about too much gluten – and of course we’ve included a 7-day meal plan with our best gluten-free vegetarian meals!
Naturally, plenty of protein, and a variety of vegetables and fresh fruit is included, and there are several vegan-friendly recipes in here, too.
Frequently asked questions
How do these meal plans work?
Each meal plan has been designed for 7 days. It includes a week’s worth of recipes – some will be repeated, some will be reheated.
We test all our own meal plans and recipes extensively – they’re guaranteed to work. We also focus a lot on meal prep, to make sure the recipes are realistic and suitable for people of all levels of kitchen experience.
How to access your meal plan
You can download a 7-day meal plan pdf by clicking on one of the images on this post, or by going to the ‘meal plans’ tab on our website.
You will be asked to submit your email and a pdf will be sent to your inbox.
How to print or use as a pdf on your phone
You can easily print out our meal plans once you have downloaded them, or if it’s easier, you can download them as a file on your phone so you can access them wherever you are.
This is particularly helpful for the grocery lists as you can refer to them when you are shopping.
Tips on how to prep meals for a meal plan
All these meal plans involve a lot of meal prep to make life easier for you.
One effective technique we use is always making enough for leftovers. That way you can make two meals in one!
A lot of our meal plans will have you cooking dinner one day which will also be lunch the next day.
Alternatively, some meals, particularly breakfasts and lunches, can be prepared at the beginning of the week or the night before, to save on time.
I like to make up a few days worth of lunches on a sunday night, so I can just grab them from the fridge and go!
For breakfasts, prepping meals like overnight oats the night before buys you more time in the mornings when you are likely to be busy getting to work.
I won’t go too much into it here, because our meal plans really take care of all aspects of meal prep. You can learn all the techniques by downloading one now!
But are they really healthy?
Yes, our Nutritionist, James, is in charge of the latest science and research developments., and he makes sure our meal plans conform to the latest governmental guidelines.
We plan meals with health in mind, and we think it shows.
So no matter your goal, by using one of our meal plans you’re sure of enough protein, nutritious meals and even helping the world to become a slightly better place!