7-Day Vegetarian Meal Plan - Diabetes Health Page

7-Day Vegetarian Meal Plan

By Gabriela | Diet

How to Reduce the Risk of Heart Disease & Diabetes [7-Day Vegetarian Meal Plan]

Looking for an effective meal plan that’s going to help balance out our system and feel refreshed? Look no more. Eating more foods that are plant-based is a very good way to a better health state.

Following a vegetarian diet is going to help out with reducing the risks of getting many serious diseases like heart disease.

Studies say that by following a vegetarian diet we reduce the risks of getting diabetes by a huge percentage. This is because our new meal plan consists of foods that don’t elevate our sugar levels.

Since this diet is also only 1k calories a day, we are also eliminating the risk of developing heart diseases. This is because our diet consists of fresh veggies and nutrients that do nothing but good for our system.

This week-lasting meal plan only consists of portions that count out 1,200 calories a day, and it’s the perfect eating schedule filled with delicious meals, as well as snacks.

Not only that, but incorporating whole wheat, nuts, vegetables and fruits, and tofu are also amazing and important to incorporate into our vegetarian diet.

Tip: Plan The Meals Ahead

If we don’t have enough time to invest in preparing our meals every day, we need to make sure to prepare the Spiced Chickpea prior to eating this meal. It can be stored for about two days.

Day I

Breakfast (Calories: 297)

Fruits, Nuts, and Oatmeal

  • A cup of water, skim milk, and oatmeal, all by a ½ cup;
  • Diced apple, medium ½;
  • A tablespoon of chopped walnuts.

Mix the ingredients with the oatmeal and enjoy.

Snack (Calories: 47)
  • Apple, medium size, ½.
Lunch (Calories: 337)

Spiced Chickpea Nuts and Green Salad

  • Mixed greens, two cups;
  • Five halved cherry tomatoes;
  • Cucumber slices, ½ cup;
  • Spiced Chickpea Nuts, ¼ cup;
  • Feta cheese, one tablespoon.

Add olive oil and some vinegar (one tablespoon) to the ingredients and mix.

Snack (Calories: 80)
  • Greek yogurt, nonfat, ½;
  • Strawberries, ¼ cup.
Dinner (Calories: 431)

Zucchini Frittata with Basil, and a Serving of Mozzarella

  • A cup of mixed greens;
  • Add ½ of vinegar and olive oil;
  • Two slices of whole-wheat, toasted baguette.

Day II

Tip: When buying muesli, be sure to buy muesli prepared without any sugars added to them.

Breakfast (Calories: 264)
  • 1 cup nonfat plain Greek yogurt;
  • Muesli, ¼ cup;
  • Blueberries, ¼ cup.
Snack (Calories: 70)
  • 2 Clementine’s.
Lunch (Calories: 316)
  • Cheese toasts with two tomatoes;
  • Mixed greens, two cups;
  • Cucumber slices, ½ cup;
  • Grated carrots, ¼ cup;
  • Chopped walnuts, one tablespoon.

Add ½ tablespoon of vinegar and olive oil to the salad.

Snack (Calories: 78)
  • Walnut halves, six pieces.
Dinner (Calories: 422)
  • Black bean tostadas with two pieces of Butternut Squash.
Evening Snack (Calories: 50)
  • Dark chocolate chips, one tablespoon.

Tip: Be sure to boil an egg overnight for a morning breakfast.

Day III

Breakfast (Calories: 279)
  • Toasted whole-wheat bread, one slice;
  • A tablespoon of peanut butter;
  • A banana.
Snack (Calories: 78)
  • A boiled egg with some pepper and salt.
Lunch (Calories: 337)
  • Spiced Chickpea Nuts and some green salad;
  • Mixed greens, two cups;
  • Halved cherry tomatoes, five pieces;
  • Cucumber slices, ½ cup;
  • Spiced Chickpea Nuts, ¼ cup;
  • Feta cheese, a tablespoon.

Add a tablespoon of vinegar and olive oil to the salad.

Snack (Calories: 103)
  • Greek yogurt, nonfat, 2/3 cups;
  • Three tablespoons of blueberries.
Dinner (Calories: 427)
  • Artichoke Gnocchi, Tomatoes, ¾ cups.

Day IV

Breakfast (264 calories)
  • Greek yogurt, nonfat, one cup;
  • Muesli, ½ cup;
  • Blueberries, ½ cup;
  • Put some yogurt over the ingredients.
Snack (105 calories)
  • Walnut halves, eight slices.
Lunch (332 calories)
  • Leftovers;
  • Artichoke Gnocchi, and a cup of tomato;
  • Mixed greens, two cups;
  • Put some olive oil and vinegar on the salad.
Snack (70 calories)
  • 2 Clementine’s.
Dinner (420 calories)
  • Veggie Rice Bowl and Beans;
  • Brown rice, cooked, ½ cup;
  • Black beans, cooked, ½ cup;
  • ½ of onions, and green bell pepper, and a tablespoon of olive oil;
  • Cheddar cheese, shredded, 1 oz.;
  • Salsa, ¼ cup.

Salsa, cheese, vegetables, and beans are on the rise, which we can garnish with hot sauce, lime, and cilantro.

Day V

Breakfast (266 calories
  • Egg Toast;
  • Toasted whole-wheat bread, one slice;
  • ¼ mashed medium-sized avocado;
  • A large egg cooked with ¼ tablespoon of olive oil 1 large egg;
  • Add eggs and avocado to the top of the toast;
  • 1 clementine.
Snack (64 calories)
  • Sliced bell peppers, ½;
  • Hummus, ½ tablespoon.
Lunch (351 calories)
  • Cheddar and apple pita pocket;
  • A whole-wheat round of pita;
  • A tablespoon of mustard;
  • Sliced medium-sized apple, ½;
  • Cheddar cheese, 1 oz.;
  • A cup of mixed greens.

Cut the pita in half and add mustard on the inside, then add the slices of cheese and apple. Toast it until it starts getting crispy.

Snack (100 calories)
  • Medium-sized apple, ½;
  • Walnut halves, four pieces.
Dinner (438 calories)
  • Veggie Tikka Masala, 2/3 cups;
  • Brown rice, ½ cup;
  • Two cups of steamed spinach;
  • Whole-wheat pita round, ½.

Day VI

Breakfast (264 calories)
  • A cup of Greek yogurt, nonfat;
  • Muesli, ½ cup;
  • A ½ cup of berries.

Mix the berries and muesli with the yogurt.

Snack (60 calories)
  • Cucumber slices, ½ cup;
  • Two tablespoons of hummus.
Lunch (329 calories)
  • Leftovers;
  • Veggie Tikka Masala, 2/3 cups;
  • A whole-wheat pita round, ½;
  • Two cups of steamed spinach.
Snack (147 calories)
  • A medium apple;
  • Four walnut halves.
Dinner (394 calories)

Pita “Pizzas”

  • A whole-wheat pita round;
  • A small sliced tomato;
  • Mozzarella balls, 1 oz.;
  • A tablespoon of chopped basil;
  • Brush the pita with some olive oil then add the rest of the ingredients, then toast it until it turns crispy;
  • Two cups of greens;
  • 2 cups mixed greens;
  • Add some vinegar and olive oil on top of the mixed greens.

Day VII

Breakfast (Calories: 297)
  • Fruits, nuts, oatmeal;
  • ½ cup of water, skim milk, and oatmeal each;
  • Diced medium apple, ½;
  • A tablespoon of chopped walnuts.

Add all the ingredients to the oatmeal.

Snack (Calories: 47)
  • Medium-sized apple, ½.
Lunch (Calories: 316)

Cheese Toasts With Two Tomatoes and Cheddar

  • Two cups of mixed greens;
  • 1/2 cup cucumber, sliced;
  • Grated carrots, ¼ cup;
  • A tablespoon of chopped walnuts.

Add vinegar and olive oil to the salad mix.

Snack (Calories: 109)
  • Greek yogurt, nonfat, 2/3 cups;
  • Blueberries, ¼ cup.
Dinner (Calories: 400)
  • Market Fried Rice, ½ cup.
Evening Snack (50 calories)
  • A cup of dark chocolate chips.

Note: Have in mind to do some research and change up some of the ingredients if needed.

Source: Eating WellEatingWell