The seven day veg meal plan
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This document provides a 7-day meal plan consisting entirely of vegetarian meals and snacks. Each day includes suggestions for breakfast, a morning snack, lunch, an evening snack, and dinner, totaling approximately 1500-1800 calories per day. The meals emphasize whole grains, vegetables, legumes, dairy, eggs, nuts, and fruits. Suggestions for optional outside dinner options are also provided, focusing on vegetarian sandwiches, wraps, salads, soups, grains and legumes.
The seven day veg meal plan
- 1. THE SEVEN DAY VEG MEAL Monday - BREAKFAST- (Approx 400 cals) - 1 Omelet filled with Spinach and 1toast OR 1 bowl cooked oatmeal and 10 almonds with skimmed milk. MORNING SNACK - (Approx 200 cals)- 2 bananas with skimmed milk . LUNCH- (Approx 600 cals) 1 bowl brown rice with curd and any dry sabji EVENING SNACK - (Approx 200 cals) 1 plate mix veg salad . DINNER- (Approx 400 cals) 2 idlis with sambar or chutney, TUESDAY - BREAKFAST - 1 cup all bran wheat flakes and 10 almonds with low fat milk. MORNING SNACK - 3 boiled eggs OR 1 bowl sprouts. LUNCH- 2 low fat paneer parathas with curd. EVE SNACK - 1 bowl of fruit yoghurt. DINNER- Whole wht bread veg sandwich and Spinach soup. WEDNESDAY - BFAST - 1 bowl cooked oatmeal with skimmed milk & 1Apple | MOR SNACK - 25 almonds LUNCH - 1 whole wheat base pizza EVE SNACK - 1 bowl of boiled sprouts. DINNER -1 bowl of egg curry with brown rice OR 1 Dosa with Sambar or chutney THURSDAY - BREAKFAST - 1 cup corn flakes and 10 almonds with skimmed milk MORN SNACK- 1 plate of watermelon salad . LUNCH- Dal bati with veg curry. Eve snak - 1 glass of banana smoothie. DINNER- 1 bowl of brown rice , steamed Spinach and an apple. FRIDAY - BREAKFAST - 1 cup muesli and 10 almonds with skimmed milk. MORN SNACK - 1 plate banana salad. LUNCH- 1 cup veg Sabji , 2 roti , 1 cup rice with dal and 1 glass butter milk. EVE SNACK - 1 bowl of fruit yoghurt. DINNER - 1 egg salad sandwich OR 1 Grilled Tofu sandwich. SATURDAY - BREAKFAST - 2 gobi Parathas with curd. MORN SNACK - 2 oatmeal biscuits with Tea or coffee. LUNCH - 1 bowl egg burji with 2 Rotis and rice .OR 2 low fat Panner Parathas. EVE SNACK - 25 almonds. DINNER- 1 whole wheat veg wrap with spinach soup. SUNDAY - BREAKFAST - 2 idlis / dosa , 1 bowl of sambar or coconut chutney. MORN SNACK - 1 glass of mixed fruits smoothie. LUNCH- 1 cup veg sabji , 2 rotis , 1 cup rice with dal and 1 glass of butter milk. EVE SNACK - 1 bowl of kidney bean salad. DINNER - 1 bowl of egg curry with brown rice OR 1 grilled Tofu sandwich. OUTSIDE DINNER OPTIONS - Veg sandwich , Veg Wraps, Veg Spring rolls , veg Parathas,Grilled veggies ,Stuffed Parathas , Cottage cheese Sandwich , Paneer wraps ,Paneer salad , Fresh Tomato soup , Hot and Sour soup , Chinese clear veg soup ,Spinach soup , Brown rice,Curd rice , veg rice ,Dal rice,Egg Muffin , veg Omelette ,Boiled eggs , Dosa , Idli , fruit yoghurt ,Fruit salad , Whole grain pasta ,Whole wt veg pizza, Hummus with Pita bread.