















Day 1:









Day 2:









Day 3:









Whether you're already following a vegetarian diet or simply trying to avoid meat-less meat, this 3-day, 1,500-calorie vegetarian formula allows you to easily eat your veggies!Incorporating more plant-based foods into your diet is a great way to improve your health. A vegetarian diet has been shown to reduce your risk of heart disease, type 2 diabetes and even certain types of cancer. Whether you're already following a vegetarian diet or simply trying to avoid meat-less meat, this 3-day, 1,500-calorie vegetarian formula allows you to easily eat your veggies!Registered dietitians and culinary experts at EatingWell did the work for you and organized a week of delicious vegetarian meals and snacks. Since it can be difficult to obtain certain nutrients by limiting animal products, we made sure to include a variety of healthy foods such as nuts, whole grains, lots of fruits and vegetables and beans, and tofu rich in protein. We have also included the calorie totals next to each meal so that you can exchange things for this plan to work for you. We hope you enjoy this week filled with nourishing and healthy meatless meals.Oatmeal with fruits and nuts• 1/2 cup of oatmeal cooked in 1/2 cup of skim milk and 1/2 cup of water• 1/2 medium apple, diced• 2 tablespoons. cracked walnutsCover the oatmeal with apples, nuts and a pinch of cinnamon.A Mr. Snack (152 calories)• 1/2 medium apple• 1 tablespoon. Peanut ButterGreen salad with spicy chickpeas "Nuts"• 2 cups mixed vegetables• 5 cherry tomatoes cut in half• 1/2 cup sliced ​​cucumber• 1/4 cup spicy chickpeas "Nuts"• 2 tablespoons. feta cheeseMix the ingredients and garnish with 1 tbsp. each olive oil and balsamic vinegar.PM Snack (126 calories)• 3/4 cup fat-free Greek yogurt• 1/2 cup sliced ​​strawberries• 1 serving of Mozzarella, Frittata Basilic & Zucchini• 2 cups mixed vegetables• 2 diagonal strips of baguette (1/4 inch thick), preferably whole wheat, toastedTop salad with 1/2 tablespoon. each olive oil and balsamic vinegar.Meal Preparation Tip: When you buy a pre-mixed muesli, look for one without added sugars and that has not been toasted in the oil, eliminating the benefits of this whole-grain breakfast.• 1 cup fat-free Greek yogurt• 1/3 cup of muesli• 1/2 cup blueberriesONE Mr. Snack (105 calories)• 1 medium banana• 2 toasts with tomatoes and cheddar cheese• 2 cups mixed vegetables• 1/2 cup sliced cucumber• 1/4 cup grated carrots• 1 tablespoon. cracked walnutsMix ingredients and salad with 1 tbsp. each olive oil and balsamic vinegar.PM Snack (131 calories)• 10 halves of nuts• 2 tostadas with butternut squash and black beans• 2 clementinesEvening snack (50 calories)• 1 tablespoon. chocolate chips, preferably dark chocolateMeal Preparation Tip: Make a hard-boiled egg for tomorrow morning's snack.• 1 slice of whole wheat bread, toasted• 1 1/2 tsp. Peanut Butter• 1 bananaONE Mr. Snack (183 calories)• 1 hard-boiled egg seasoned with a pinch of salt and pepper• 8 halves of nutsGreen salad with spicy chickpeas "Nuts"• 2 cups mixed vegetables• 5 cherry tomatoes cut in half• 1/2 cup sliced cucumber• 1/4 cup spicy chickpeas "Nuts"• 2 tablespoons. feta cheeseMix ingredients and salad with 1 tbsp. each olive oil and balsamic vinegar.P.M. Snack (154 calories)• 1 cup fat-free Greek yogurt• 1/4 cup blueberries• 2 cups of tomato and artichoke gnocchi