7 - Days Vegetarian Meal Plan

A 7-day vegetarian meal plan is a structured weekly eating guide built around plant-based foods while still including vegetarian-friendly sources of protein (like eggs, dairy, beans, lentils, and soy). Unlike vegan plans, it may include dairy and eggs, but excludes all meat, poultry, and fish.

The idea is to give you balanced, nutrient-rich meals for a week, making sure you get enough protein, iron, vitamin B12 (if eggs/dairy are included), and omega-3s (from seeds, nuts, or fortified foods).

🌱 Core Principles of a Vegetarian 7-Day Plan

1. Fruits & Vegetables: Large portions form the base of every meal.
2. Plant Proteins: Beans, lentils, chickpeas, tofu, tempeh, seitan, eggs, dairy.
3. Whole Grains: Brown rice, oats, quinoa, whole wheat bread/pasta.
4. Healthy Fats: Avocado, nuts, seeds, olive oil, coconut oil.
5. Flavoring with Herbs & Spices: To keep meals diverse and exciting.
6. Balance: Aiming for complete protein sources by pairing foods (e.g., rice + beans).

✅ Benefits

• Lower risk of heart disease and high blood pressure.
• High in fiber → supports gut health.
• Can support weight management when well-balanced.
• Environmentally sustainable compared to meat-heavy diets.

⚠️ Challenges:

• Risk of deficiencies in vitamin B12, iron, zinc, and omega-3s if not planned carefully.
• May require supplementation or fortified foods.

WHAT DO YOU GET:

1. 7 - Days Worked Out Meal Plan
2. Recipes
3. Shopping List
4. Home Based Exercises worth R279.00
5. How to measure yourself-Guide