7-Day Clean-Eating Vegetarian Meal Plan for Weight Loss, Created by a Dietitian

Hit the reset button with this healthy vegetarian meal plan. Filled with plant-based whole foods, you'll give your body the nutrients it needs and none of the stuff it doesn't—like added sugars, refined grains and unhealthy fats.

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition.

Packed with healthy whole foods, this vegetarian clean-eating meal plan will give your body the nutrients it needs and none of the stuff it doesn't. We ditch added sugars, refined carbs and unhealthy fats while pumping up the high-fiber fruits, vegetables and plant-based proteins—like beans, edamame and lentils.

The high-fiber, high-protein meals and snacks in this plan will help you feel fuller on fewer calories and better balance your blood sugar to keep energy levels stable throughout the day—which is especially important if you're eating fewer calories to lose weight. Think it's hard to get enough protein on a vegetarian diet? Try these top vegetarian protein foods.

A little meal-prep at the beginning of the week makes the busy weekdays easier and ensures you'll have healthy and delicious meals at the ready. With this week of healthy eating already mapped out, pair this meal plan with daily exercise and you're on track to lose a healthy 1 to 2 pounds per week.

Since everyone's needs are highly individual, if you're constantly feeling hungry or have low energy consuming 1,200 calories, that's an indicator you may not be eating enough. In this case, you can try this same meal plan at 1,500 calories.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How to Meal-Prep Your Week of Meals

1. When making the Roasted Vegetable & Black Bean Tacos for dinner on Day 1, make the associated recipe for the Sheet-Pan Roasted Root Vegetables and save the leftovers to use later in the week for different meals.
2. Cook 5 hard-boiled eggs to have with breakfast on Days 2 and 6 and as snacks throughout the week.
3. Make the Sherry-Shallot Vinaigrette to use throughout the week.
4. Assemble and freeze the Slow-Cooker Creamy Lentil Soup Freezer Pack to have on Days 5 and 7.

Day 1

Breakfast (318 Calories)

• 1 serving Strawberry-Banana Green Smoothie

A.M. Snack (103 calories)

• 2 Tbsp. unsalted almonds