2000 Calorie Healthy Vegetarian Meal Plan


Congratulations on choosing to eat right! This 2000 Calorie Healthy Vegetarian Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 2000 Calorie Healthy Vegetarian Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Yogurt, fruit, 1 container (5 oz)
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Applesauce Oatmeal Muffins, 1 serving
  • Directions: Place milk, yogurt, and frozen peaches in a blender and mix until smooth.
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 1 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Salsa, 0.13 cup
  • Directions: Assemble a "tasting plate" with a sliced apple, carrots and celery, and crackers. For dipping, serve salsa, hummus and peanut butter.
  • Snack - 300 calories
  • Hummus, 0.3 cup
  • Cauliflower, raw, 0.5 cup
  • Hard Pretzels, 1 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp

Day 2

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Walnuts, 0.75 oz
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Herbal Tea, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Low fat cream cheese, 1 tbsp
  • Dinner - 650 calories
  • Feta Cheese, 1.5 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Spinach, frozen, 0.5 cup
  • Dinner Rolls, rye, 1 medium
  • Olive Oil, 1 1tsp
  • Directions: Saute garbanzo beans until heated, combine with cooked spinach and top with feta cheese.
  • Snack - 300 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Cheese Crackers, 0.75 oz
  • Low fat cream cheese, 1 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Top one stalk of celery with peanut butter and the other with cream cheese.

Day 3

  • Breakfast - 395 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Pancakes, 1 pancake (4" dia)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Puree strawberries to top pancake.
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegetarian Chili RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Saltine Crackers, unsalted (Saltines), 8 cracker
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Sour Cream, reduced fat, 2 tbsp
  • Snack - 300 calories
  • Garden Vegetable Frittata, 1 serving
  • Broccoli, fresh, 2 spear (about 5" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Neufchatel Cheese, 0.5 oz
  • Lemon Juice, 1 fl oz

Day 4

  • Breakfast - 395 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Cashew Butter, 1.5 tbsp
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Directions: Toast bread and top with nut butter and raisins. Serve with yogurt and coffee.
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute raw, cubed potato in oil for a few minutes to brown. Add pureed tomatoes and simmer until potatoes are soft. Add garbanzo beans and heat. Dish up and top with shredded cheese.
  • Dinner - 650 calories
  • American Cheese, 1 slice (1 oz)
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 300 calories
  • Almonds, 0.25 cup, sliced
  • Salad Greens With Cranberry Vinaigrette, 0.5 serving
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Tea, brewed, 6 fl oz

Day 5

  • Breakfast - 395 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Egg, fresh, whole, raw, 2 medium
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegetarian Chili RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Saltine Crackers, unsalted (Saltines), 8 cracker
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Sour Cream, reduced fat, 2 tbsp
  • Snack - 300 calories
  • Hummus, 0.3 cup
  • Cucumber (with peel), 1 cup slices
  • Bagels, oat bran, 0.5 bagel (3-1/2" dia)
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)

Day 6

  • Breakfast - 395 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Walnuts, 0.75 oz
  • Blueberries, fresh, 0.75 cup
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute raw, cubed potato in oil for a few minutes to brown. Add pureed tomatoes and simmer until potatoes are soft. Add garbanzo beans and heat. Dish up and top with shredded cheese.
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix the Mrs. Dash with the Sour Cream and blend with beans and chopped tomatoes and peppers, then fill pita with mixture.
  • Snack - 300 calories
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Sesame Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Saute tofu in sesame oil until crispy. Add broccoli and rice, and heat through. Drizzle with vinegar.

Day 7

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Directions: Spread hummus on tortilla, top with peppers, roll and enjoy!
  • Dinner - 650 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Watermelon, 1.25 cup, balls
  • Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup
  • Spinach, frozen, 0.5 cup
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Directions: Heat chickpeas, mozzarella, spinach and sauce, and pour over cooked pasta. Top with Parmesan. Serve with watermelon.
  • Snack - 300 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Croutons, seasoned, 0.5 cup
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp