2500 Calorie Healthy Vegetarian Meal Plan


Congratulations on choosing to eat right! This 2500 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 2500 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 - 630 calories
  • Milk, nonfat, 1 cup
  • Hard Boiled Egg, 1.5 large
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Corn Chex Cereal, 0.75 cup (1 serving)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Tea, brewed, 6 fl oz
  • Directions: Can include 1 teaspoon of margarine or butter for toast.
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Tea, brewed, 6 fl oz
  • Directions: Place veggie burgers on bun and top with cheese and honey mustard. Serve apple, cucumbers and celery with peanut butter for dipping.
  • Dinner - 805 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)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • 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 - 365 calories
  • Hard Boiled Egg, 1.5 large
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Spinach, fresh, 2 cup
  • Croutons, seasoned, 0.5 cup
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Decaffeinated Coffee, 1 cup (8 fl oz)

Day 2

  • Breakfast - 630 calories
  • Cream Cheese, 2 tbsp
  • Almonds, 0.25 cup, sliced
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Tea, brewed, 6 fl oz
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Tea, brewed, 6 fl oz
  • Directions: Place veggie burgers on bun and top with cheese and honey mustard. Serve apple, cucumbers and celery with peanut butter for dipping.
  • Dinner - 805 calories
  • American Cheese, 1 slice (1 oz)
  • Milk, nonfat, 1 cup
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Blueberries, fresh, 0.75 cup
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Snack - 365 calories
  • Beans, red kidney, 0.6 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Canola Oil, 1 1tsp
  • Directions: Prepare beans as necessary then marinate with oil and Balsamic vinegar and chopped onion and chill. Fill prepared pita for sandwich.

Day 3

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Total Cereal, 0.75 cup (1 serving)
  • Lunch - 750 calories
  • Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving
  • Hummus, 0.3 cup
  • Portobello Burgers RECIPE, 2 serving
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cauliflower, raw, 0.5 cup
  • Baby Carrots, raw, 5 medium
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Almond Butter, 0.5 tbsp
  • Directions: Serve Portobello Burgers on buns; slice apple and dip in almond butter. Serve veggies with hummus.
  • Dinner - 805 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Milk, nonfat, 1 cup
  • Vegetarian Chili RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Grapes, 18 grape, seedless
  • Green Beans (snap), 12 beans (4" long)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Top chili with sour cream and avocado. Place cheese in pita and heat. Serve with fruit, green beans (topped with butter spray) and milk.
  • Snack - 365 calories
  • Hard Boiled Egg, 1.5 large
  • Applesauce, unsweetened, 0.75 cup
  • Cucumber (with peel), 1 cup slices
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • French's Sweet & Tangy Honey Mustard, 4 tsp

Day 4

  • Breakfast - 630 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Cheerios Cereal, original , 1 cup (1 serving)
  • Tea, brewed, 6 fl oz
  • Lunch - 750 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Beans, black, 0.6 cup
  • Grapes, 18 grape, seedless
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Brown Rice, long grain, 0.5 cup
  • Whole Wheat Tortilla, medium (45g), 1 serving
  • Sour Cream, reduced fat, 2 tbsp
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Salsa, 0.13 cup
  • Directions: Place heated beans and rice in tortilla with cheese, peppers, onions, and avocado. Serve with salsa and sour cream, with grapes on the side.
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Mozzarella Cheese, part skim milk, 1 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • 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: Add crumbled veggie burgers, spinach, sauce and mozzarella to pasta. Heat and top with parmesan. Serve with peaches and pears and milk.
  • Snack - 365 calories
  • Hummus, 0.3 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Cauliflower, raw, 0.5 cup
  • Hard Pretzels, 1 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp

Day 5

  • Breakfast - 630 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Beans, black, 0.6 cup
  • Egg, fresh, whole, raw, 2 medium
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Brown Rice, long grain, 0.5 cup
  • Directions: Heat black beans and pre-made brown rice, then cook eggs and top with cheese. Place all in a tortilla. Serve with grapefruit.
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Tea, brewed, 6 fl oz
  • Directions: Place veggie burgers on bun and top with cheese and honey mustard. Serve apple, cucumbers and celery with peanut butter for dipping.
  • Dinner - 805 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Beans, pinto, 0.6 cup
  • Fruit Cocktail, 0.5 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Tortilla Chips, 0.75 oz
  • Sour Cream, reduced fat, 2 tbsp
  • Tea, brewed, 6 fl oz
  • Directions: Soak, rinse and drain beans if needed then mash. Break up chips and add to lettuce, top with mashed beans and shredded cheese with sour cream on top and a splash of taco sauce.
  • Snack - 365 calories
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Canola Oil, 1 1tsp
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Prepare beans as indicated, heat, mix with corn and sauteed chopped onions, add to tortilla and fold.

Day 6

  • Breakfast - 630 calories
  • Neufchatel Cheese, 1 oz
  • Hard Boiled Egg, 1.5 large
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Bagels, oat bran, 0.5 bagel (3-1/2" dia)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Oranges, 1 fruit (2-5/8" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • White Rice, long grain, cooked, 0.5 cup
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute tofu and chopped onions and peppers and mix with cooked broccoli and rice and top with grated cheese.
  • Dinner - 805 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Almonds, 0.25 cup, sliced
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving
  • Croutons, seasoned, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 365 calories
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Canola Oil, 1 1tsp
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Prepare beans as indicated, heat, mix with corn and sauteed chopped onions, add to tortilla and fold.

Day 7

  • Breakfast - 630 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 - 750 calories
  • Milk, nonfat, 1 cup
  • Garden Vegetable Frittata, 1 serving
  • Blueberries, fresh, 0.75 cup
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Olive Oil, 1 1tsp
  • Directions: Serve two helpings of the Garden Vegetables Frittata with asparagus (topped with olive oil), blueberries and toast with margarine. And drink your milk!
  • Dinner - 805 calories
  • Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Apple juice, unsweetened, 4 fl oz
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Rotini with Steamed Vegetables RECIPE, 0.5 serving
  • Olive Oil, 1 1tsp
  • Cider Vinegar, 1 tbsp
  • Snack - 365 calories
  • Morningstar Farms Breakfast Patties (original sausage), 2 patty
  • Apple juice, unsweetened, 4 fl oz
  • Red Ripe Tomatoes, 1 cup, chopped or sliced
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Egg substitute, liquid (Egg Beaters), 0.33 cup
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Scramble eggs with tomatoes. Serve with toast (buttered with spray), apple juice and veggie sausage.