New to vegetarian meals? This beginner-friendly week keeps things simple and satisfying, with plenty of protein from beans, lentils, eggs, dairy and tofu.
The weekly menu
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Greek yogurt with berries | Hummus and veggie wrap | Vegetable stir-fry with tofu and rice |
| Tuesday | Oats with nuts | Lentil soup | Bean chilli with rice |
| Wednesday | Veggie omelette | Leftover chilli | Spinach and ricotta pasta |
| Thursday | Smoothie and toast | Caprese sandwich | Chickpea curry |
| Friday | Peanut butter toast | Quinoa salad | Veggie pizza |
| Saturday | Pancakes with fruit | Tomato soup and toastie | Mushroom risotto |
| Sunday | Shakshuka | Leftover risotto | Black bean tacos |
Protein ideas
- Beans, lentils and chickpeas
- Eggs and dairy
- Tofu and tempeh
- Nuts, seeds and peanut butter
Tips for success
- Start with familiar meals, like chilli or pasta, made without meat.
- Add herbs, spices and sauces for big flavour.
- Keep tinned beans in the cupboard for quick meals.
Frequently Asked Questions
Is this plan vegan?
No, it includes eggs and dairy. Swap these for plant-based options to make it vegan.
Will I feel full?
Beans, lentils and whole grains are filling and rich in fibre.
