2500 Calorie Vegetarian Weight Loss Meal Plan


Congratulations on choosing to eat right! This 2500 Calorie Vegetarian Weight Loss 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 Weight Loss 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
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Applesauce Oatmeal Muffins, 1 serving
  • Tea, brewed, 6 fl oz
  • Lunch - 750 calories
  • Neufchatel Cheese, 1 oz
  • Walnuts, 0.75 oz
  • Almonds, 0.25 cup, sliced
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Kraft Light Done Right Italian Salad Dressing, 2 tbsp
  • Hazelnuts, 5 nuts
  • Directions: Spread cream cheese on bagel. Top lettuce with dressing. Serve raisins and nuts on the side.
  • Dinner - 805 calories
  • Neufchatel Cheese, 1 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix chickpeas, brown rice, Mrs. Dash, Neufchatel, and thawed vegetables. Place in casserole dish. Top with parmesan and bake at 375 degrees F until bubbling and cheese is golden brown. Serve with fruit.
  • 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 2

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 750 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Almonds, 0.25 cup, sliced
  • Tangerines, 2 small (2-1/4" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Cucumber (with peel), 1 cup slices
  • Wild Rice, 0.6 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Top salad with tomatoes, cucumbers, almonds and Swiss cheese
  • 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
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Raisins, 0.5 small box (1.5 oz)
  • 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. Divide the raisins between both.

Day 3

  • Breakfast - 630 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Egg, fresh, whole, raw, 2 medium
  • Garden Vegetable Frittata, 1 serving
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Lunch - 750 calories
  • Neufchatel Cheese, 1 oz
  • Walnuts, 0.75 oz
  • Almonds, 0.25 cup, sliced
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Kraft Light Done Right Italian Salad Dressing, 2 tbsp
  • Hazelnuts, 5 nuts
  • Directions: Spread cream cheese on bagel. Top lettuce with dressing. Serve raisins and nuts on the side.
  • 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
  • Vegetarian Chili RECIPE, 1 serving
  • Oranges, 1 fruit (2-5/8" dia)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Brown Rice, long grain, 0.5 cup
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Directions: Add corn and rice to chili and heat. Top with avocado and serve with an orange.

Day 4

  • Breakfast - 630 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hard Boiled Egg, 1.5 large
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Place cheese on flat tortilla with chopped hard boiled egg on top, heat in the microwave until slightly melted, wrap and eat.
  • Lunch - 750 calories
  • Kraft Jello-o Brand Fat Free Pudding, Vanilla, 1 Serving
  • Hard Boiled Egg, 1.5 large
  • Grapes, 18 grape, seedless
  • Microwaved Summer Squash, 1 serving
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Chop hard boiled egg and mix with light mayo and Mrs dash lemon pepper seasoning.
  • 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
  • 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 5

  • 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
  • Cream Cheese, 2 tbsp
  • Walnuts, 0.75 oz
  • Raisins, 0.5 small box (1.5 oz)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Granola Bars, peanut butter, 1 bar
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • 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
  • Almonds, 0.25 cup, sliced
  • Grapes, 18 grape, seedless
  • 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 6

  • 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
  • Yo Plus Digestive Health Strawberry Yogurt, 1 serving
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Cornbread, 0.6 piece
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • 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 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
  • 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 - 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
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Raisins, 0.5 small box (1.5 oz)
  • 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. Divide the raisins between both.