2500 Calorie Vegetarian Meal Plan


Congratulations on choosing to eat right! This 2500 Calorie 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 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
  • Swiss Cheese, 1 oz
  • Morningstar Farms Breakfast Patties (original sausage), 2 patty
  • Apple juice, unsweetened, 4 fl oz
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Directions: Melt sliced Swiss cheese between two halves of the bagel.
  • Lunch - 750 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
  • Baby Carrots, raw, 5 medium
  • 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 - 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
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • 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. Add broccoli and heat through. Add pineapple, rice and vinegar and stir well.

Day 2

  • Breakfast - 630 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Beans, black, 0.6 cup
  • Beans, red kidney, 0.6 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 1 cup, chopped or sliced
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Tortilla Chips, 0.75 oz
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Directions: Top chips with beans, cheese, peppers and tomatoes; cook until cheese is melted. Serve with sour cream. Make peach salsa by chopping peach and adding to store-bought salsa.
  • Dinner - 805 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 - 365 calories
  • Yogurt, fruit, 1 container (5 oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Baby Carrots, raw, 5 medium
  • Low-fat Maple Granola RECIPE, 0.3 serving

Day 3

  • Breakfast - 630 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Egg, fresh, whole, raw, 2 medium
  • Walnuts, 0.75 oz
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Lunch - 750 calories
  • Feta Cheese, 1.5 oz
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Almond Butter, 0.5 tbsp
  • Lemon Juice, 1 fl oz
  • Directions: Stuff pita with hummus, feta, lettuce and tomatoes. Slice apple and serve with almond butter. Juice lemon into water.
  • Dinner - 805 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 - 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 4

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Apple juice, unsweetened, 4 fl oz
  • MultiGrain Cheerios Cereal, 1 cup
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Lunch - 750 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)
  • Onions, raw, 4 slice, medium (1/8" 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 potatoes and chopped onions 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 - 805 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 - 365 calories
  • Hard Boiled Egg, 1.5 large
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Spinach, frozen, 0.5 cup
  • Whole-Wheat Crackers, 0.75 oz
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Lemon Juice, 1 fl oz

Day 5

  • 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
  • Milk, nonfat, 1 cup
  • Butternut Squash Risotto with Greens, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • 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
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Spinach, frozen, 0.5 cup
  • Whole-Wheat Crackers, 0.75 oz
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Lemon Juice, 1 fl oz

Day 6

  • 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
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hard Boiled Egg, 1.5 large
  • Pears, fresh, 0.5 pear, large (approx 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, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Bread, reduced-calorie, wheat, 2 slice
  • Olive Oil, 1 1tsp
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Salsa, 0.13 cup
  • Directions: Brush oil on bread. Place cheese and vegetables on bread and grill in a skillet until golden brown and cheese is melted. Serve with eggs and a pear. Dip sandwich in salsa.
  • 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
  • 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 7

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Yogurt, fruit, 1 container (5 oz)
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Directions: Prepare cereal with milk instead of water
  • Lunch - 750 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 - 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
  • 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