When it comes to planning a vegetarian diet with a calorie limit of 1100 calories per day, it’s important to ensure that you’re still getting all the necessary nutrients. Here’s a sample 15-day vegetarian meal plan to help you get started:
Day 1:
Breakfast: A bowl of oatmeal topped with berries and a tablespoon of almond butter.
Lunch: A salad with mixed greens, cherry tomatoes, cucumbers, bell peppers, and a tablespoon of vinaigrette dressing.
Snack: A small apple.
Dinner: A serving of grilled tofu with steamed broccoli and quinoa.
Evening snack: Carrot sticks with hummus.
Day 2:
Breakfast: A spinach and mushroom omelet made with two egg whites and one whole egg.
Lunch: A wrap with whole wheat tortilla, sliced avocado, lettuce, tomato, and a tablespoon of Greek yogurt as a dressing.
Snack: A handful of almonds.
Dinner: A serving of vegetable stir-fry made with bell peppers, broccoli, carrots, and tofu, seasoned with low-sodium soy sauce.
Evening snack: Plain Greek yogurt with a drizzle of honey.
Day 3:
Breakfast: A smoothie made with unsweetened almond milk, spinach, frozen berries, and a tablespoon of chia seeds.
Lunch: A lentil and vegetable soup with a side of mixed green salad.
Snack: A small orange.
Dinner: Zucchini noodles with tomato sauce and a sprinkle of Parmesan cheese.
Evening snack: Roasted chickpeas.
Continue alternating between the following days:
Day 4:
Breakfast: Scrambled eggs with diced bell peppers and onions.
Lunch: Quinoa salad with mixed vegetables and a vinaigrette dressing.
Snack: A handful of walnuts.
Dinner: Baked falafel with a side of roasted vegetables.
Evening snack: Sliced cucumber with tzatziki sauce.
Day 5:
Breakfast: A smoothie bowl made with unsweetened almond milk, frozen berries, and a tablespoon of almond butter.
Lunch: A black bean and vegetable wrap with whole wheat tortilla.
Snack: A small pear.
Dinner: Grilled vegetable skewers with a side of brown rice.
Evening snack: Edamame.Repeat this pattern for the remaining days, ensuring that you include a variety of fruits, vegetables, whole grains, legumes, and plant-based proteins in your meals. It’s also important to listen to your body and adjust portion sizes as needed. Remember to consult with a healthcare professional or registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions