7-day vegetarian meal plan recommended by a registered nutritionist

• Vegetarian diets focus on fresh fruits, vegetables and whole grains, which generally leads to an increased intake of dietary fiber and reduced intake of saturated fat.
• The common point among all vegetarian diets is that they eliminate meat, poultry and fish, but there are variations in relation to eggs and dairy products.
• People who are pre-diabetic, at high risk for heart disease or hypertension, can especially benefit from a vegetarian diet.
• Visit the Insider Health Reference Library for more advice.

The vegetarian diet is a popular form of food thanks to growing research on the health and environmental benefits of meat reduction, as well as concern for animal welfare.

Although the ancient Greek philosopher Pythagoras was an early proponent of meat reduction, humans probably ate more wild plants than animals during most of history, long before the advent of agriculture.

Today, researchers agree that a vegetarian diet can be inherently healthy because it encourages the intake of vegetables, fruits, whole grains, nuts and beans – all packed with essential vitamins, minerals, fiber and other nutrients.

Although just because a vegetarian diet is healthy, it does not necessarily mean that it is an easy diet to start or follow in the long run. Especially if you are used to eating meat several times a day.

So, if you’re interested in trying vegetarianism, here’s a 7-day vegetarian meal plan to try – as well as some additional tips on the benefits and possible drawbacks of this popular diet.

7-day vegetarian meal plan

The common point among all vegetarian diets is that they eliminate meat, poultry and fish. However, there are a few variations:

• Egg-lacto-vegetarians eat eggs and dairy products
• Lacto-vegetarians eat dairy, but not eggs
• Egg-vegetarians eat eggs, but not dairy
• Vegans don’t eat eggs or dairy

If you are just starting a vegetarian diet, registered nutritionist and licensed nutritionist Jenna Gorham recommends the following 7-day meal plan. Be sure to adjust your portion sizes to your calorie needs.

Day 1

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Breakfast: Whole grains with fruits and oat milk

Lunch: A bowl of healthy Buddha with whole grains, greens, roasted or raw vegetables and sauce or gravy

Snack: Fruit and vegetable smoothie

Dinner: Black Bean Enchiladas

Day 2

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Breakfast: Oats at night with fresh fruits

Lunch: Avocado toast on brown bread

Snack: Hummus and crudites

Dinner: Pieces of lettuce with spicy peanuts stuffed with roasted tofu, roasted cauliflower, carrots, cucumbers and peppers

Day 3

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Breakfast: Yogurt parfait with berries and grain-free muesli

Lunch: Hummus and vegetables in a pita pocket

Snack: Mix of fruits and nuts

Dinner: Cabbage and pumpkin salad with saffron dressing

Day 4

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Breakfast: Mix of tofu with nutritional yeast, vegetables and hot sauce

Lunch: Lentil soup

Snack: Crispy roasted beans

Dinner: Vegetarian lasagna

Day 5

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Breakfast: Protein smoothie bowl with fruits and vegetables, ground flaxseed and vegetable protein powder, topped with chopped nuts

Lunch: Falafel tray with tahini sauce and salad

Snack: Sliced ​​apples and peanut butter

Dinner: Black Bean Burrito

6th

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Breakfast: Banana pancakes with 2 ingredients made with banana puree and eggs (add cinnamon and vanilla extract to taste)

Lunch: Vegetarian burger with “fries” sweet potato accompaniment

Snack: Peanut butter based on energetic chopped oats with flaxseed and coconut

Dinner: Vegetarian pepper

Day 7

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Breakfast: Two frozen sprouted grain waffles with peanut butter and banana

Lunch: Stuffed lentil peppers

Snack: Cashew yogurt

Dinner: Basil pasta with lemon and white beans, chopped cherry tomatoes and garlic

Health benefits of a vegetarian diet

Research suggests that there are numerous advantages to becoming a vegetarian.

“Vegetarians tend to eat less saturated fat and cholesterol and more vitamins C and E, folic acid, dietary fiber, potassium, magnesium and phytochemicals,” says Michelle Zive, registered nutritionist and NASM certified nutrition trainer.

“This means that vegetarians are more likely to have lower total and bad cholesterol, lower blood pressure and body mass index, all associated with longevity and decreased risk of many chronic diseases,” says Zive.

Studies have shown that vegetarians tend to have a better quality diet in general and a higher intake of essential nutrients, such as fiber, vitamin C, vitamin E and magnesium.

Here are just a few of the specific benefits that can come from going without meat.

Better heart health

Several studies have shown that becoming a vegetarian can protect your heart while simultaneously lowering your levels of LDL or “bad” cholesterol, as well as your blood pressure.

Most notably, a 2012 review found that following a vegetarian diet was associated with a reduced risk of

heart disease
which may be partly due to what a 2014 review found: Vegetarian diets have been linked to lowering blood pressure.

Weight loss and maintenance

Studies show that vegetarians have a lower BMI than meat eaters and, when combined with a calorie restriction plan, a vegetarian diet can lead to greater weight loss than those that include meat.

One of the reasons why vegetarianism can result in weight loss is that vegetables, whole grains, fruits, vegetables, beans and other staples of this diet are high in fiber, which can help keep you satisfied for longer. These staple foods also tend to have fewer calories per serving than fatty meats and dairy products.

However, Zive says that vegetarianism does not necessarily guarantee weight loss.

“Nuts, seeds, cheese and dairy are all high in calories because they are high in fat,” she says. “The key is to look at portion sizes and, in the case of eating dairy products, look for low-fat and no-fat options. But watch out for low-fat and high-sugar options.”

Decreased inflammation

Chronic inflammation has been linked to symptoms such as weight gain, joint pain, muscle pain, fatigue and gastrointestinal problems, as well as an increased risk of cancer, arthritis, Alzheimer’s, type 2 diabetes, heart disease and stroke.

According to Gorham, a vegetarian diet can help decrease inflammation, as it usually results in a greater intake of anti-inflammatory foods, such as green leafy vegetables, berries and nuts, and less consumption of inflammatory foods like red and processed meats that are rich in saturated fat. A 2017 review found that following a vegetarian diet for at least two years was associated with less inflammation; however, this finding is still beneficial in theory only and requires more direct research.

Reduced risk of certain diseases

In addition to preventing heart disease, research has shown that vegetarian diets are also associated with a lower risk of type 2 diabetes – probably because this diet can help stabilize blood sugar.

Current research on the link between vegetarianism and cancer is limited to observational studies, so scientists have yet to prove a direct cause and effect relationship between the two. Still, some research has indicated that vegetarian diets may be related to a lower risk of breast cancer, colorectal cancer and stomach cancer.

Disadvantages of a vegetarian diet

According to Gorham, the main potential disadvantage of this diet is that vegetarians may be subject to some nutritional deficiencies, since vitamin D, iron, calcium and omega-3 fatty acids tend to be more available in animal products and the B12’s only source is animal products. Fortunately, there are vegetarian food sources of omega-3 fatty acids – such as flaxseeds, chia seeds, nuts and soy.

In addition to fortified cereals, experts advise adding vitamin B12 to your diet using fortified peanut milk and nutritional yeast. Egg yolks, mushrooms, fortified milk, cereals and orange juice are excellent sources of vitamin D.

Zive also says that some vegetarians should avoid relying on processed foods, which can be high in fat, sodium and sugar, and may be associated with an increased risk of cancer.

Insider Takeaway

Almost anyone can benefit from a vegetarian diet because a focus on fresh fruits, vegetables and whole grains means a higher intake of dietary fiber and generally a reduced intake of saturated fat.

Gorham says that people who are pre-diabetic, at high risk for heart disease or who have hypertension may especially benefit from a vegetarian diet, as it can help control blood sugar and improve blood pressure.

Although a vegetarian diet is considered healthy for most people, it is important to eat a wide variety of products, vegetables and grains to minimize the risk of any nutritional deficiencies – and opt for fortified foods when necessary, especially if you are eliminating eggs or dairy products.

To reap the maximum rewards from this diet, experts warn against eating too many highly processed foods and advise choosing whole foods whenever possible.

“Before starting any new diet or eating pattern, consult with your registered nutritionist or healthcare professional so that they can assess your individual nutritional needs and make recommendations appropriate for you,” adds Gorham.