At a Glance: The 4-Week Meal Plan

MEAL PLAN BY Dawn Jackson Blatner, RD, LDN

We enlisted nutritionist Dawn Jackson Blatner, RD, LDN, author of The Flexitarian Diet, to create a vegetarian meal plan that proves how easy it is to make delicious, nutrient-packed meals without overdoing it on calories. Each breakfast, lunch, and dinner contains about 400-Calories and averages 16 grams of protein; each 200-calorie snack averages 6.5 protein grams. Mix and match to your heart’s content: by choosing three meals and two snacks a day, you’ll get flavor, satisfaction, and a balance of essential nutrients in just 1,600 calories.

 

 

1. Green Energy Smoothie

2. Apple-Cheddar Melt

3. Fast Waffles with Fresh Blueberry Syrup

4. Melon & Cottage Cheese

5. Santa Fe Breakfast Burrito

6. Oatmeal Deluxe

7. Plum Parfait

 

1. Mediterranean Plate

2. Edamame & Broccoli Rice Bowl

3. Greek Lentil Salad

4. 2 slices Zucchini-Goat Cheese Pizza

5. Guac & Greens Burrito

6. Pesto & White Bean Quinoa

7. Fast Noodle Soup

 

1. Sugar Snap and Snow Pea Stir Fry

2. One-Pot Pasta Primavera

3. Tofu Dengaku with Celery Root Purée

4. Charro Beans with Chipotle Sausage

5. Vegetable Pot Pie

6. Vegetable Rosti

7. Black Bean Taco Salad

 

1. Sweet & Salty
Seed Mix

2. Dark Chocolate-Dipped Strawberries

3. Dill Hummus
& Cucumber

4. Easy Peach-Granola Cobbler

5. Cheezy Popcorn

6. Almond Butter, Fig Jam & Crackers

7. Banana-Cocoa Smoothie

 

1. Banana-Flax Breakfast Muffin

2. Pesto-Potato Frittata

3. Spinach Tofu Scramble

4. Fig & Flax Muesli

5. Sunflower Pancakes with Bananas & Chocolate Chips

6. Cinnamon-Raisin Toast with Walnut-Date Spread

7. Tomato & Feta Omelet

 

1. Peanut Butter
& Raspberry Jam Sandwich

2. Ultimate Veggie Fried Rice

3. Live Hot and Sour Soup

4. Chickpea Salad with Pita Croutons
& Tatziki

5. Vegan Tempeh Reuben

6. Avocado & Black Bean Wrap

7. Thai Tofu Sandwich

 

1. Bow Ties with Broccoli Pesto

2. Coconut Curry in a Hurry

3. Sesame Tofu with Garlic Kale & Quinoa

4. Pasta with Creamy White Bean Sauce
& Arugula

5. Adobo Black Beans & Bell Peppers with Cilantro Rice

6. Whole-Wheat Spaghetti with Golden Garlic, Tomatoes, and Sage

7. Vegan Nacho Plate with Spicy Tempeh Crumbles

 

1. Hummus & Carrot Chips

2. Cheese, Crackers,
& Roasted Bell Peppers

3. Pistachios & Apple

4. Refried Bean Dip
& Chips

5. Celery & Peanut Butter

6. Pita & White Bean Dip

7. Baked Banana
with Graham Cracker Crumbs

 

1. Peanut Butter French Toast

2. Sunrise Smoothie

3. Zucchini & Potato Hash with Eggs

4. Cereal, Milk
& Bananas

5. Trail Mix Baked Apple

6. Tofu Breakfast Muffin

7. Marmalade Oatmeal with Chopped Pecans
& Strawberries

 

1. Healthy Vegan Chili

2. Eggless Egg Salad

3. Spicy Tofu Bento Bowl

4. Pear & Swiss Panini

5. Classic Spinach Salad

6. Gingery Quinoa Salad with Apples, Peas, and Coconut

7. Zucchini Quesadilla

 

1. Super Sauce
& Pasta

2. Pinto Bean Tacos

3. Mac & Cheese for Grown-ups

4. Moroccan Lentil Stew with Raisins

5. Mexican Flat Bread Pizza

6. Veggie Burger & Sweet Potato Fries

7. Quick Braised Broccoli with Sun-dried Tomatoes and Goat Cheese

 

1. Edamame

2. Olive and Artichoke on Rye

3. Greek Yogurt, Berries
& Honey

4. Soynut Trail Mix

5. Cashews & Raisins

6. Guac & Chips

7. String Cheese
& Grapes

 

1. Toast with Cinnamon-Almond Butter & Sliced Pears

2. Broccoli-Cheddar Scramble

3. Berries with Cashew Cream & Granola

4. BLT Sandwich

5. Banana-Peanut Butter Shake

6. Mushroom & Herb Tofu Skillet

7. Creamy Cinnamon Oats & Blueberries

 

1. Asian Wrap with Edamame

2. Chopped Salad with BBQ Tempeh

3. Soba Noodle Salad with Ginger Peanut Dressing

4. Cheese & Fruit Tray

5. Enchilada in an Instant

6. Olive & Feta Flat Bread

7. Sunflower Lentil Sandwich Spread

 

1. Laotian Eggplant with Tomatoes, Onion, and Mint

2. Grilled Portobello Mushroom Burger

3. Quick Tortilla Soup

4. Stuffed Cabbage with Brown Rice and Vegetable Sausage

5. Chickpea Croquettes with Greek Salad Topping

6. Molasses Beans
& Greens with Sweet Potato

7. Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy

 

1. Ice Cream with Fresh Strawberry Sauce

2. Black Bean Salsa
& Chips

3. Walnut-Stuffed Dates

4. Chocolate Yogurt Mousse with Raspberries

5. Milk & Graham Crackers

6. Pear & Almond Butter

7. Chive Dip with Potato Chips



comments

This looks good

Kimmy - 2012-09-06 02:39:36

It's May 28th, 2012 and I am going to start the 28 day plan and see what happens. I am excited to start this new chapter in my life!

Sonedia Taylor - 2012-05-28 18:37:28

Looks like good stuff

Deanna Thomas - 2012-05-18 18:10:49