Vegetarian Meal Plan - Fit Men Cook
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Home > Meal Plans > Vegetarian Meal Plan

Vegetarian Meal Plan

Want to eat more vegetables but not quite sure you want to go completely plant-based? I completely understand so here’s an amazing meal plan to give you some inspiration and insight to what going primarily plant-based could look and feel like!

Remember, with any meal plan, it’s important to customize the recipe for YOUR diet, preferences and goals. Some may need more food, some may need less – so when in doubt, do you!

And don’t discount the added impact of a supplement like a lean protein shake between meals or after a heavy workout to curb hunger as well. Enjoy!

Recipe 1

Chickpea Shakshuka
270cal

Ingredients for 2 hearty servings

  • Spray olive oil or avocado oil
  • 1 can (15oz) no salt added chickpea (garbanzo beans)
  • Pinch of sea salt & pepper
  • 2 teaspoons cumin
  • 1/2 teaspoon cinnamon
  • 1 can (14.5oz) crushed tomatoes
  • 3 tablespoons store-bought harissa
    • SUB: your favorite hot sauce
  • 4oz can green chiles, mild or medium
  • sea salt & pepper to taste
  • Garnish
    • fresh parsley
    • toasted sourdough
    • feta crumbles or goat cheese (optional)

Nutrition per serving

Calories270cal
Protein13g
Fats5g
Carbs49g
Sodium940mg
Fiber14g
Sugar14g
See Full Recipe
Recipe 2

Veg Pita Stuffed Cobb Salad
490cal

Ingredients for 3 servings

  • Salad
    • 6 cups Romaine lettuce, chopped
    • 3 Roma (plum) tomatoes, diced
    • ½ cup red onion, sliced
    • 1 medium cucumber, seeds removed and diced
    • 3 radish, sliced
    • 9 boiled eggs (3 boiled eggs per serving)
  • Dressing
    • 4 tablespoons raw tahini
    • Juice from 1 lemon
    • 1 tablespoon maple syrup
    • 1 garlic clove, minced (I used frozen garlic as a time saver)
    • 1/3 – 1/2 cup hot water (for desired consistency)
    • Sea salt & pepper to taste
  • 3 small wheat pita bread

Nutrition per serving

Calories490cal
Protein27g
Fats27g
Carbs37g
Sodium350mg
Fiber6g
Sugar12g
See Full Recipe
Recipe 3

Zaalouk – Moroccan Inspired Tomato & Eggplant Spread
Prep 5min
Cook 30min
Total 35min
130cal

6 Servings

  • 1 1/2 lb (681g) tomatoes (on the vine)
  • 1 large (~1lb) eggplant, peeled and chopped into 2-inch pieces
  • 4 garlic cloves, minced
  • 1 tablespoon smoked paprika OR chili powder
  • 1 tablespoon cumin
  • 1/2 teaspoon cinnamon (OPTIONAL)
  • 4 tablespoons olive oil
  • sea salt & pepper to taste
  • 1/3 cup water
  • 1/2 cup finely chopped parsley

Nutrition per serving

Calories130cal
Protein2g
Fats9g
Carbs11g
Sodium200mg
Fiber4g
Sugar6g
See Full Recipe
Recipe 4

Veg Cajun “Dirty” Rice
350cal

Ingredients for 3 servings

  • 2 teaspoons avocado oil or olive oil
  • 1/2 medium onion, chopped
  • 1 green bell pepper, diced
  • 2 celery stalks, diced
  • 2 garlic cloves, minced
  • 3 vegan spicy Italian sausages, minced (I used Beyond Meat brand)
  • 1 1/2 cups long grain brown rice
  • 1 tablespoon The Fit Cook Cajun Southern Creole blend
  • 2 teaspoons ground fennel or sage
  • 1 teaspoon cumin
  • 4 cups no salt added vegetable broth
  • Sea salt & pepper to taste

Nutrition per serving

Calories350cal
Protein19g
Fats12g
Carbs40g
Sodium590mg
Fiber7g
Sugar6g
See Full Recipe
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Details

Prep 5min
Cook 30min
Total 35min
Total Calories: 1240cal
Total Carbs: 137g
Total Fats: 53g
Total Protein: 61g
Total Sodium: 2080mg
Total Fiber: 31g
Total Sugar: 38g
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