7-Day Vegetarian Meal Plan (with Grocery List)
This vegetarian week relies on legumes, eggs, dairy, whole grains and plenty of vegetables so every meal stays filling. Many lunches reuse the previous dinner, which keeps cooking time and food waste down.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Greek yogurt with oats, berries and walnuts | Chickpea, cucumber and feta salad | Vegetable and red lentil curry with brown rice |
| Tuesday | Scrambled eggs on wholegrain toast with spinach | Leftover lentil curry | Mushroom and spinach whole-wheat pasta |
| Wednesday | Overnight oats with banana and peanut butter | Hummus, roasted vegetable and lettuce wrap | Black bean tacos with avocado and corn salsa |
| Thursday | Yogurt, granola and apple | Black bean and rice bowl (leftovers) | Vegetable frittata with a green salad |
| Friday | Wholegrain toast with avocado and a boiled egg | Frittata slice with tomato salad | Homemade margherita pizza with roasted peppers |
| Saturday | Banana and oat pancakes | Minestrone soup with crusty bread | Halloumi, sweet potato and quinoa traybake |
| Sunday | Shakshuka with bread | Leftover quinoa traybake bowl | Tofu and vegetable stir-fry with noodles |
Grocery list
Produce
- Spinach
- Mushrooms
- Bell peppers
- Cucumber
- Tomatoes
- Zucchini
- Sweet potatoes
- Onions
- Garlic
- Avocados
- Lettuce
- Bananas
- Apples
- Berries
- Lime
- Lemon
Protein & dairy
- Eggs
- Greek yogurt
- Feta
- Halloumi
- Mozzarella
- Firm tofu
Pantry
- Red lentils
- Canned chickpeas
- Canned black beans
- Brown rice
- Quinoa
- Whole-wheat pasta
- Rolled oats
- Coconut milk
- Canned tomatoes
- Curry paste or spices
- Peanut butter
- Hummus
- Tortillas
- Noodles
Bakery
- Wholegrain bread
- Pizza dough
Tips for this week
- Cook a large batch of rice or quinoa on Sunday and keep it in the fridge for up to 4 days.
- Pair legumes with grains (rice and beans, hummus and bread) for a more complete protein profile.
- Roast two trays of vegetables at once: one for dinner, one for wraps and bowls later in the week.
- Keep canned beans and frozen vegetables on hand for nights when you are short on time.
Free printable weekly menu
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Download on the App StoreFrequently asked questions
Is a vegetarian meal plan high enough in protein?
Yes, when each meal includes a protein source such as eggs, dairy, tofu, lentils, beans or chickpeas. This plan includes one at every meal.
Can I make this plan vegan?
Swap eggs for tofu scrambles, dairy yogurt for soy yogurt, and feta, halloumi or mozzarella for plant-based alternatives or extra beans.
How do I avoid food waste with this plan?
Several lunches use leftovers from the previous dinner, and the grocery list reuses the same vegetables across multiple meals.
More meal plans
- 7-Day Mediterranean Diet Meal Plan
- Healthy Weekly Meal Plan for Beginners
- Budget Family Meal Plan for a Week (Family of 4)
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