by The Nudge
Here's a simple and balanced vegetarian meal plan for a week. Feel free to adjust portion sizes based on your individual needs, and consider any specific dietary requirements you may have.
Monday:
Breakfast: Greek yogurt with honey and mixed berries
Lunch: Quinoa salad with chickpeas, cherry tomatoes, cucumber, feta cheese, and a lemon vinaigrette dressing
Dinner: Lentil soup with whole-grain bread
Tuesday:
Breakfast: Oatmeal topped with sliced bananas, chia seeds, and a drizzle of almond butter
Lunch: Spinach and feta stuffed bell peppers with a side of brown rice
Dinner: Sweet potato and black bean enchiladas with salsa and guacamole
Wednesday:
Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder
Lunch: Quinoa and black bean bowl with roasted vegetables and a tahini dressing
Dinner: Eggplant and chickpea curry with basmati rice
Thursday:
Breakfast: Whole grain toast with avocado and cherry tomatoes
Lunch: Caprese salad with fresh mozzarella, tomatoes, basil, and balsamic glaze
Dinner: Zucchini noodles with tomato and mushroom marinara sauce, topped with grated Parmesan
Friday:
Breakfast: Greek yogurt parfait with granola, sliced strawberries, and a sprinkle of flaxseeds
Lunch: Hummus and vegetable wrap with whole-grain tortilla
Dinner: Quinoa-stuffed bell peppers with black beans, corn, and salsa
Saturday:
Breakfast: Pancakes made with whole wheat flour, topped with mixed berries and maple syrup
Lunch: Lentil and vegetable stir-fry with brown rice
Dinner: Chickpea and vegetable curry with quinoa
Sunday:
Breakfast: Veggie omelet with spinach, tomatoes, bell peppers, and feta cheese
Lunch: Avocado and black bean salad with lime dressing
Dinner: Roasted sweet potato and cauliflower tacos with a cilantro lime slaw
Remember to stay hydrated throughout the day by drinking plenty of water, and consider snacks like fruits, nuts, or vegetable sticks with hummus between meals if you get hungry. Adjust the plan based on your personal preferences and nutritional needs.