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7-Day Vegetarian Meal Plan for Anyone Trying to Eat Less Meat

Looking to limit your meat consumption? This 7-day vegetarian meal plan will help you eat a little healthier. We outlined three meals (plus snacks!) a day for the entire week.

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Day 1 Breakfast: Overnight Baked Eggs Bruschetta

I like to spend as much time as I can with my guests when they stay with me for the holidays, so I rely on make-ahead recipes to help make that happen. Because most overnight brunch casseroles are so similar, I came up with a breakfast bruschetta for a fun change of pace. —Judi Berman-Yamada, Portland, Oregon

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Day 1 Lunch: Arborio Rice and White Bean Soup

Soup is the ultimate comfort food. This hearty, satisfying soup with arborio rice is low in fat and comes together in less than 30 minutes. —Deanna McDonald, Grand Rapids, Michigan
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Day 1 Snack: Fruit and Cheese Kabobs

We came up with this fresh and fruity summer snack idea. It's easy to make ahead and carry to the ballpark, beach or playground, and the cinnamon-spiced yogurt dip adds a fun touch kids love. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Check out more of our weekly meal planners.

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Day 1 Dinner: Garden-Fresh Grilled Veggie Pizza

I have four gardens, including one just for herbs, so I always have a pretty good spread of produce. I created this loaded-up pizza as a fun summer appetizer using some of my best garden goodies. —Dianna Wara, Washington, Illinois
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Day 2 Breakfast: Shakshuka

Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling through Southeast Asia, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta
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Day 2 Lunch: Roasted Sweet Potato Salad with Honey-Maple Vinaigrette

This salad makes a beautiful presentation for the holidays with the bright colors of the sweet potatoes, cranberries and spinach. —Susan Bickta, Kutztown, Pennsylvania
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Day 2 Snack: Portobello Bruschetta with Rosemary Aioli

Caramelizing onions, broiling peppers and whipping up a homemade aioli with fresh herbs adds dimensions of flavor you won't find in a store-bough bruschetta. —Stephanie Kalina-Metzger, Camp Hill, Pennsylvania
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Day 2 Dinner: Farmers Market Enchiladas

These vegetarian enchiladas use a lot of garden favorites in a quick weeknight meal. Feel free to substitute whatever vegetables you have from your garden—yellow summer squash, eggplant and corn all taste great here, too. —Elisabeth Larsen, Pleasant Grv, Utah
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Day 3 Breakfast: Powerhouse Protein Parfaits

Parfaits have marvelous taste and texture, but many are loaded with sugar and leave you peckish for more. Here’s my protein-inspired option with yogurt, fruit and nuts. —Jen Hubin, Minnetonka, Minnestoa
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Day 3 Lunch: Mediterranean Bulgur Bowl

You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
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Day 3 Snack: Horseradish Deviled Eggs

People say, "Wow!" when they taste these flavorful tangy deviled eggs. The bold combination of ground mustard, dill and horseradish is so appealing. The plate is always emptied whenever I serve these eggs. —Ruth Roth, Linville, North Carolina
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Day 3 Dinner: Tasty Lentil Tacos

When my husband's cholesterol numbers rose, I quickly lowered the fat in our family's diet. Finding dishes that were healthy for him and yummy for our five children was a challenge, but this fun taco recipe was a huge hit with everyone. —Michelle Thomas, Bangor, Maine
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Day 4 Breakfast: German Apple Pancake

If you're looking for a pretty dish to make when having guests for brunch, try this. Everyone I've served it to has enjoyed it—except for one time, that is, when my husband tried to make it following my recipe, which I'd written down incorrectly! If you don't leave out the flour as I did, it'll turn out terrific! —Judi Van Beek, Lynden, Washington
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Day 4 Lunch: Roasted Sweet Potato & Chickpea Pitas

Here's a hearty take on Mediterranean food, this time with sweet potatoes tucked inside. These unique pockets are delicious for lunch or dinner. —Beth Jacobson, Milwaukee, Wisconsin
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Day 4 Snack: Broccoli & Chive-Stuffed Mini Peppers

There's plenty of both crunch and cream in these party appetizers. Fresh chives help them really stand out. —Jean McKenzie, Vancouver, Washington
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Day 4 Dinner: Pepper Ricotta Primavera

Garlic, peppers and herbs top creamy ricotta cheese in this meatless skillet meal you can make in just 20 minutes. —Janet Boulger, Botwood, Newfoundland and Labrador
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Day 5 Breakfast: Family-Favorite Oatmeal Waffles

These healthful, good-tasting waffles are a tried-and-true family favorite—even with our two children. My husband and I have a small herd of beef cattle and some pigs. A hearty breakfast really gets us going! —Marna Heitz, Farley, Iowa
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Day 5 Lunch: Mozzarella Mushrooms with Garlic Toast

I came up with this dinner using ingredients I had on hand. It turned out to be so delicious, my wife and I now make it for special occasions. —Marc Bushee, Moorhead, Minnesota
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Day 5 Snack: Roasted Beetroot and Garlic Hummus

This tasty beetroot hummus is the prettiest pink snack I’ve ever seen. The healthy recipe is handy to make in large batches and keep in the fridge for lunches and snacks throughout the week. —Elizabeth Worndl, Toronto, Ontario
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Day 5 Dinner: Vegetarian Pad Thai

This is a simple pad thai loaded with crisp vegetables and zesty flavor. It’s quick, simple, and fresh-tasting. —Colleen Doucette, Truro, Nova Scotia
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Day 6 Breakfast: Portobello Mushrooms Florentine

A fun and surprisingly hearty breakfast dish packed with flavor and richness. —Sara Morris, Laguna Beach, California
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Day 6 Lunch: Quinoa-Stuffed Squash Boats

My colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
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Day 6 Snack: Chewy Honey Granola Bars

There's sweetness from the honey, chewiness from the raisins, hints of chocolate and cinnamon, and a bit of crunch. To save a few for later, wrap individual bars and place in a resealable freezer container. When you want a satisfying treat on short notice, just grab one and let it thaw for a few minutes. —Tasha Lehman, Williston, Vermont
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Day 6 Dinner: Black Bean Tortilla Pie

I found this southwestern entree a while ago but decreased the cheese and increased the herbs originally called for. It's one of my toddler's favorite meals. She always smiles when she sees it on the table. —Wendy Kelly, Petersburg, New York
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Day 7 Breakfast: Black Bean & White Cheddar Frittata

This is one of my favorite comfort foods for breakfast or even a quick dinner. I like to make it with lime salsa. But if you're looking for something with more kick, use hot salsa or add some chipotle pepper. —Aysha Schurman, Ammon, Idaho
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Day 7 Lunch: Spinach Quesadillas

My family gave these cheesy quesadillas oohs and aahs. Remove the spinach from the heat as soon as it wilts so it keeps a little bit of crunch. —Pam Kaiser, Mansfield, Missouri
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Day 7 Snack: Homemade Guacamole

Nothing is better than freshly made guacamole when you're eating something spicy. It is easy to whip together in a matter of minutes and quickly tames anything that's too hot. —Joan Hallford, North Richland Hills, Texas
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Day 7 Dinner: Grilled Bean Burgers

These juicy veggie patties have major flavor with cumin, garlic and a little chili powder. They hold their own against any veggie burger you‘d buy at the supermarket. —Marguerite Shaeffer, Sewell, New Jersey

Katie Bandurski
Katie is an Associate Editor for Taste of Home, specializing in writing and email newsletters. When she’s out of the office, you’ll find her exploring Wisconsin, trying out new vegetarian recipes and combing through antique shops.
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