This is the plan for Week 2 of BWLW’s free 4 week vegetarian meal. Our goal it to give you the tips you need to succeed with your weight loss journey. If going vegetarian is part of that, we know you need meal ideas and recipes. We’ve got what you need. If you are going pescatarian, lacto-ovo-tarian or vegan, you can modify these plans for your needs. I’ve created a list of tips to help you use this meal plan, so make sure that you check that out as well. You will find the week 2 shopping list below.
If you missed out on week 1, here are the links:
Tofu Dairy in the Overall Meal Plan: If you don’t do tofu, omit it an use another faux meat or choose another recipe from another week. On Dairy, many people are lactovegetarians (still eat dairy) or are transitioning to being vegetarian. Please omit the diary that may be in one or two recipes if you don’t eat it. Please modify these recipes as you see fit, if you are Vegan.
Day 1
Breakfast – Cinnamon Raisin Oatmeal
Lunch – Lentil Soup (use leftovers from week 1 or make a new batch)
Snack – ½ Cup Corn with Hot Sauce and Lime
3 oz. Baby Carrots
Dinner – Sloppy Joes On Whole Wheat Buns with Baby Carrots
Day 2
Breakfast – Banana Blueberry Smoothie
Lunch – Leftover Vegetarian Sloppy Joes
Snack – 8 Strawberries
1 Peach
Dinner – Tofu Tacos
Day 3
Breakfast – Whole Wheat
Waffles with Yogurt and Strawberries
Lunch – Leftover Sloppy Joes Peanut Butter and Honey on Whole Wheat
w/ Baby Carrots
Snack – 1 Orange
1 Apple
Dinner – Black Bean Soup with Baked Tortilla Chips
Day 4
Breakfast – Coffee Smoothie
Lunch – Left over Tofu Tacos
Snacks – 4 oz. soy or greek yogurt
¼ cup raisins
Dinner – Pineapple Teriyaki Chickpeas
Day 5
Breakfast – Fruit Wrap
Lunch – Leftover Black Bean Soup
Snacks – 4 oz. Celery Sticks
1 Apple
Dinner – Tofu Broccoli Bowl
Day 6
Breakfast – Pancakes with Raspberry Jam
Lunch – Quinoa Black Bean Bowl
Snacks – 1 Frozen banana
Dinner – Asian Ginger Noodles
Day 7
Breakfast – Breakfast Burrito
Lunch – Leftover Noodles
Snack – 1 oz. mixed nuts
1 Tomato Sliced with sea salt sprinkled on it.
Dinner – Veggie Lasagna
Shopping List
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Produce Apples 1 Avocado 1 Bananas 5 Baby Carrots 9 oz Bell Peppers Blueberries 4 oz Broccoli 2 cups Cherry Tomatoes- 1 package Cilantro 1 bunch Cucumber 1 Celery Garlic 2 Ginger Green Onion 3 Lemon 1 Lime 1 Mushrooms 1 package Onion 2 Orange 1 Peach 1 Romaine Lettuce 1 Red Onion 2 Spinach 2 bag/bunch Strawberries 1 lb Thyme Tomatoes 3 Tofu 2 lb firm Tofu Silken 1 block (optional if making tofu yogurt) may be in Asain section on shelf, or in tofu section. Soyrizo- soy chorizo, usually found in soy/tofu section near produce Extra greens for salad as desiredBres Corn Tortillas 4 Whole Wheat Bread 2 slices Whole Wheat Tortillas or Wraps 2 Whole Wheat Hamburger Buns |
Dry Goods and Grains Apple Cider Vinegar Balsamic Vinegar Brown Rice Chili Paste Cocoa Powder Dijon Mustard Honey Hot sauce Instant Coffee Marinara sauce Maple syrup Mixed Nuts Nutritional Yeast Olive Oil Peanut butter Quinoa Pizza Sauce Raisins Rice Vinegar Raspberry Preserves Rolled Oats Salsa Sesame Oil Sesame Seeds Soy Sauce Teriyaki Sauce Tomato Paste Unsweetened Applesauce Whole Wheat Spaghetti Whole Wheat Lasagna
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Breads Corn Tortillas 4 Whole Wheat Bread 2 slices Whole Wheat Tortillas or Wraps 2 Whole Wheat Hamburger Buns
Canned Black Beans 2 cans Chickpeas 1 cans Stewed Tomatoes 2 15oz. cans Green Chili’s 1 can Pineapple chunks in water Tomato paste 1 can Vegetable Stock 2 cups Frozen Blueberries (if they are too expensive fresh) Corn Mixed Vegetables for Lasagna
Dairy/Non Dairy Milk Yogurt (if not making vegan yogurt) Ricotta 5oz Mozzarella 3 oz Spices Chili Powder Cinnamon Cumin Garlic Italian Seasoning Onion Paprika Pepper Red Pepper Flakes Salt Turmeric |
We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.
Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.
Esther says
Currently I’m not eating any meat, but I’m not vegan or vegetarian. I don’t do gluten, dairy, or soy. Do you have any suggestions? When I start back eating meat I will only be eating lamb, fish, and turkey on special occasions.