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A Simple and Balanced Vegetarian Meal Plan for a Week.


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.

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