See all of our healthy vegan meal plans and check out the Cooking Light Diet to get customized meal plans sent to your inbox. EatingWell may receive compensation for some links to products and services on this website. Related: 9 Healthy Tips to Help You Start Eating a Vegan Diet. Either way, we hope you found this plan interesting, delicious and informative. Meal-Prep Tip: Make the Quinoa & Chia Oatmeal Mix and store in an airtight container for up to 1 month. The high-fiber, high-protein meals and snacks in this plan will help you feel fuller on fewer calories, and will better balance your blood sugar to keep energy levels stable throughout the day, which is especially important if you're eating fewer calories to lose weight. Research has shown that cutting back on animal products and eating more beans, whole grains, fruits, vegetables, nuts and seeds is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Packed with healthy whole foods, this vegetarian clean-eating meal plan will give your body the nutrients it needs and none of the stuff it doesn't. All Right Reserved. Mix peanut butter with 1 tsp. LUNCH. • 1 large hard-boiled egg seasoned with a pinch each salt and pepper, • 2 servings Kale Salad with Beets and Wild Rice, • 1 slice whole-wheat toast topped with 1/4 avocado, mashed, and seasoned with a pinch each salt and pepper. If you make a purchase using the links included, we may earn commission. Store in air-tight meal-prep containers to keep fresh (To buy: amazon.com, $38). • 1 large hard-boiled egg seasoned with a pinch each of salt and pepper, • 1 serving Green Salad with Pita Bread & Hummus. • 1 serving leftover Slow-Cooker Creamy Lentil Soup, • 1 serving Raw Vegan Zoodles with Romesco, • 3/4 cup canned cannellini beans, rinsed. Buy It! If 1,200 calories is too low for you, see this same meal plan at 1,500 calories. Think it's hard to get enough protein on a vegetarian diet? © The British Diabetic Association operating as Diabetes UK, a charity registered in England and Wales (no. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuilding, atkins, paleo, vegan, vegetarian, IIFYM, and more. © 2020 EatingWell.com is part of the Allrecipes Food Group. Daily Totals: 1,200 calories, 52 g protein, 146 g carbohydrate, 30 g fiber, 53 g fat, 1,592 mg sodium. Each product we feature has been independently selected and reviewed by our editorial team. Plus a Wholemeal fruit bar when you fancy a snack. Daily Totals: 1,213 calories, 49 g protein, 132 g carbohydrates, 34 g fiber, 57 g fat, 1,760 mg sodium. Use of this site constitutes acceptance of our, 24 One-Pot Fall Dinners to Help You Lose Weight, 5 Things I'm Buying This Fall to Create a Cozy Outdoor Space, Slow-Cooker Creamy Lentil Soup Freezer Pack, Roasted Root Veggies & Greens over Spiced Lentils, Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto, How to Make Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto. This Very berry porridge is the best start to the day, followed by poached egg on toast for lunch and this Vegetable and chickpea tagine for dinner. per day. If you're taking this salad to go, pack it up in this handy meal-prep container, specifically made to keep your greens fresh and dressing separate until you're ready to eat. The pdf for this meal plan is currently being updated, and will be available again soon. Meal-Prep Tip: Reserve 2 servings of Kale Salad with Beets & Wild Rice to have for lunch on Day 3. This nutritionally balanced, vegetarian meal plan is suitable for women only and contains 1,200 calories a day, at least five portions of fruit and veg and is carb-counted for you. A little meal-prep at the beginning of the week makes the busy weekdays easier and ensures you'll have healthy and delicious meals at the ready. Daily Totals: 1,195 calories, 60 g protein, 157 g carbohydrate, 42 g fiber, 46 g fat, 1,482 mg sodium. Advice for people with diabetes and their families. Daily Totals: 1,214 calories, 50 g protein, 124 g carbohydrates, 33 g fiber, 64 g fat, 2,281 mg sodium. Try these top vegetarian protein foods. We ditch added sugars, simple starches and unhealthy fats while pumping up the high-fiber fruits, vegetables and plant-based proteins (like beans, edamame and lentils). If you’re trying to slim down, you can still eat delicious and cozy foods for dinner. amazon.com, $35 for a two-pack. • 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto.

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