Day 1: Monday

Breakfast:

Greek Yogurt with Fruit and Nuts

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1/4 cup mixed nuts (e.g., almonds, walnuts, pecans)
• 1 tbsp honey (optional)

In a bowl, combine Greek yogurt, mixed berries, and nuts. Drizzle with honey if desired.

Lunch:

Caprese Salad

• 1 large ripe tomato, sliced
• 4 oz fresh mozzarella cheese, sliced
• Fresh basil leaves
• Salt and pepper to taste
• 1 tbsp balsamic glaze
• 1 tbsp extra-virgin olive oil

Arrange tomato and mozzarella slices on a plate, alternating between the two. Tuck basil leaves between the slices. Season with salt and pepper, then drizzle with balsamic glaze and olive oil.

Dinner:

Lentil and Vegetable Curry

• 1 tbsp olive oil
• 1/2 cup chopped onion
• 1 garlic clove, minced
• 1/2 cup chopped bell pepper
• 1/2 cup chopped zucchini
• 1 cup cooked lentils
• 1/2 cup canned diced tomatoes
• 1/2 cup vegetable broth
• 1 tbsp curry powder
• Salt and pepper to taste
• 1/4 cup chopped cilantro
• 1 cup cooked basmati or brown rice

In a large pan, heat olive oil over medium heat. Add onion, garlic, bell pepper, and zucchini, cooking until softened. Add lentils, tomatoes, vegetable broth, curry powder, salt, and pepper. Simmer for 10-15 minutes. Garnish with cilantro and serve over cooked rice.

Day 2: Tuesday

Breakfast:

Veggie Omelette

• 1 tbsp olive oil
• 1/4 cup diced onion
• 1/4 cup diced bell pepper
• 1/4 cup diced tomatoes
• 1/4 cup chopped spinach
• 2 large eggs
• Salt and pepper to taste
• 1/4 cup shredded cheese (optional)

In a non-stick skillet, heat olive oil over medium heat. Add onions, bell peppers, tomatoes, and spinach, cooking until softened. In a separate bowl, whisk eggs with salt and pepper. Pour eggs into the skillet, then sprinkle with cheese (if using). Cook until set, then fold the omelette in half and serve.

Lunch:

Chickpea Salad

• 1 can chickpeas, drained and rinsed
• 1/2 cup chopped cucumber
• 1/2 cup halved cherry tomatoes
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, and feta cheese. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour dressing over the salad and toss to combine.

Dinner:

Spinach and Ricotta Stuffed Shells

• 12 jumbo pasta shells, cooked
• 1 1/2 cups ricotta cheese
• 1 cup chopped spinach
• 1/4 cup grated Parmesan cheese
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 2 cups marinara sauce (vegetarian)

Preheat oven to 375°F (190°C). In a bowl, combine ricotta cheese, spinach, Parmesan, garlic powder, salt, and pepper. Spoon the mixture into cooked pasta shells. Spread a layer of marinara sauce in a baking dish and place the stuffed shells on top. Cover with the remaining marinara sauce. Bake for 25-30 minutes, or until heated through.

Day 3: Wednesday

Breakfast:

Overnight Oats

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk or milk of choice
• 1/2 cup Greek yogurt
• 1/2 cup diced fruit (e.g., berries, banana, apple)
• 1 tbsp chia seeds
• 1 tbsp honey or maple syrup (optional)

In a mason jar or container, combine oats, almond milk, Greek yogurt, fruit, chia seeds, and honey or maple syrup (if using). Stir well, then cover and refrigerate overnight. Enjoy cold in the morning.

Lunch:

Avocado and Egg Salad Sandwich

• 1 ripe avocado
• 2 hard-boiled eggs, chopped
• Salt and pepper to taste
• 1/2 cup arugula or baby spinach
• 4 slices whole-grain bread, toasted

Mash the avocado in a bowl and mix in chopped hard-boiled eggs. Season with salt and pepper. Spread the avocado and egg mixture onto two slices of toasted bread, then top with arugula or baby spinach and the remaining slices of bread.

Dinner:

Vegetable Fried Rice

• 1 tbsp sesame oil
• 1/2 cup chopped onion
• 1/2 cup chopped carrots
• 1/2 cup chopped bell pepper
• 1/2 cup frozen peas
• 2 cups cooked brown rice
• 2 large eggs, beaten
• 2 tbsp soy sauce or tamari (gluten-free)
• 1 tbsp rice vinegar
• 1 tbsp sriracha or hot sauce (optional)
• 2 green onions, sliced

In a large pan or wok, heat sesame oil over medium heat. Add onion, carrots, bell pepper, and peas, cooking until softened. Add cooked rice and stir to combine. Push the rice and vegetables to the side of the pan, then pour the beaten eggs into the cleared space. Scramble the eggs, then mix them into the rice and vegetables. Add soy sauce or tamari, rice vinegar, and sriracha or hot sauce (if using). Cook for another 2-3 minutes, then garnish with green onions.

Day 4: Thursday

Breakfast:

Smoothie Bowl

• 1 cup frozen mixed berries
• 1 banana
• 1/2 cup unsweetened almond milk or milk of choice
• 1/2 cup Greek yogurt
• Toppings: granola, nuts, seeds, fresh fruit, shredded coconut

Blend the frozen berries, banana, almond milk, and Greek yogurt until smooth. Pour the mixture into a bowl and top with your choice of toppings.

Lunch:

Mediterranean Quinoa Salad

• 1 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/2 cup halved cherry tomatoes
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 1/4 cup pitted Kalamata olives, halved
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

In a large bowl, combine quinoa, cucumber, cherry tomatoes, red onion, feta cheese, and olives. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour dressing over the salad and toss to combine.

Dinner:

Cauliflower and Chickpea Curry

• 1 tbsp coconut oil
• 1/2 cup chopped onion
• 1 garlic clove, minced
• 1/2 cup chopped bell pepper
• 1/2 cup chopped tomatoes
• 1-1/2 cups cauliflower florets
• 1 can chickpeas, drained and rinsed
• 1 can coconut milk
• 1 tbsp curry powder
• Salt and pepper to taste
• 1/4 cup chopped cilantro
• 1 cup cooked basmati or brown rice

In a large pan, heat coconut oil over medium heat. Add onion, garlic, and bell pepper, cooking until softened. Add tomatoes, cauliflower, chickpeas, coconut milk, curry powder, salt, and pepper. Simmer for 20-25 minutes, or until cauliflower is tender. Garnish with cilantro and serve over cooked rice.

Day 5: Friday

Breakfast:

Cottage Cheese and Fruit

• 1 cup cottage cheese
• 1/2 cup mixed berries or sliced fruit
• 1/4 cup granola or nuts
• 1 tbsp honey or maple syrup (optional)

In a bowl, layer cottage cheese, mixed berries or sliced fruit, and granola or nuts. Drizzle with honey or maple syrup if desired.

Lunch:

Roasted Vegetable and Goat Cheese Sandwich

• 1 cup mixed roasted vegetables (e.g., zucchini, bell pepper, eggplant, and onion)
• 4 slices whole-grain bread, toasted
• 2 oz goat cheese
• 1/2 cup baby spinach or arugula

Spread goat cheese on two slices of toasted bread. Top with roasted vegetables and baby spinach or arugula, then cover with the remaining slices of bread.

Dinner:

Vegetarian Stuffed Peppers

• 2 large bell peppers, halved and seeded
• 1 tbsp olive oil
• 1/2 cup chopped onion
• 1 garlic clove, minced
• 1/2 cup chopped mushrooms
• 1/2 cup chopped zucchini
• 1 cup cooked brown rice or quinoa
• 1/2 cup shredded cheese (optional)
• 1 cup marinara sauce (vegetarian)

Preheat oven to 350°F (180°C). In a pan, heat olive oil over medium heat. Add onion, garlic, mushrooms, and zucchini, cooking until softened. Stir in cooked rice or quinoa. Spoon the mixture into the bell pepper halves, then sprinkle with cheese (if using). Place the stuffed peppers in a baking dish and cover with marinara sauce. Bake for 30-35 minutes, or until the peppers are tender.

Day 6: Saturday

Breakfast:

Chia Pudding

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk or milk of choice
• 1/2 tsp vanilla extract
• 1 tbsp honey or maple syrup
• Toppings: fresh fruit, nuts, seeds, shredded coconut

In a jar or container, mix chia seeds, almond milk, vanilla extract, and honey or maple syrup. Stir well, then refrigerate for at least 4 hours or overnight. Top with your choice of toppings before serving.

Lunch:

Tomato and Mozzarella Panini

• 4 slices whole-grain bread
• 4 oz fresh mozzarella cheese, sliced
• 1 large ripe tomato, sliced
• Fresh basil leaves
• 1 tbsp balsamic glaze
• 1 tbsp olive oil

Layer mozzarella, tomato, and basil leaves between two slices of bread. Drizzle with balsamic glaze. Heat a panini press or grill pan over medium heat. Brush the outside of the sandwiches with olive oil, then cook until the bread is crispy and the cheese is melted.

Dinner:

Vegetable Stir-Fry with Tofu

• 1 tbsp vegetable oil
• 1/2 cup chopped onion
• 1/2 cup chopped bell pepper
• 1/2 cup chopped carrots
• 1/2 cup chopped broccoli
• 1/2 cup cubed tofu, pressed and drained
• 2 tbsp soy sauce or tamari (gluten-free)
• 1 tbsp rice vinegar
• 1 tbsp sriracha or hot sauce (optional)
• 1 cup cooked brown rice or quinoa

In a large pan or wok, heat vegetable oil over medium heat. Add onion, bell pepper, carrots, broccoli, and tofu, cooking until vegetables are tender and tofu is lightly browned. Add soy sauce or tamari, rice vinegar, and sriracha or hot sauce (if using). Cook for another 2-3 minutes, then serve over cooked brown rice or quinoa.

Day 7: Sunday

Breakfast:

Banana and Nut Butter Toast

• 2 slices whole-grain bread, toasted
• 2 tbsp almond butter or peanut butter
• 1 banana, sliced
• 1 tbsp honey or maple syrup (optional)

Spread almond or peanut butter on toasted bread slices. Top with banana slices and drizzle with honey or maple syrup if desired.

Lunch:

Grilled Portobello Mushroom Burger

• 2 large portobello mushroom caps, cleaned and stems removed
• 2 tbsp balsamic vinegar
• 2 tbsp olive oil
• Salt and pepper to taste
• 2 burger buns
• Lettuce, tomato, onion, and avocado slices (optional)
• Condiments of choice

In a shallow dish, marinate portobello mushroom caps in balsamic vinegar, olive oil, salt, and pepper for 15-30 minutes. Grill or cook on a grill pan over medium heat for 4-5 minutes per side. Assemble burgers with lettuce, tomato, onion, and avocado slices (if using) and your choice of condiments.

Dinner:

Pesto Pasta with Vegetables

• 8 oz whole-grain pasta, cooked
• 1/2 cup store-bought or homemade pesto
• 1/2 cup halved cherry tomatoes
• 1/2 cup chopped bell pepper
• 1/2 cup chopped zucchini
• 1/2 cup frozen peas
• 1/4 cup grated Parmesan cheese

In a large pan, heat pesto over low heat. Add cherry tomatoes, bell pepper, zucchini, and peas, cooking until vegetables are tender. Stir in cooked pasta, then top with grated Parmesan cheese before serving.

These recipes should give you an idea of a 7-day vegetarian diet plan for weight loss. Keep in mind that portion control and individual calorie needs may vary. Consult a nutritionist or dietitian for personalized advice.