Eating more fiber is one of the best things you can do for your heart, your digestion, and your overall health. Combine that with the principles of the Mediterranean diet — rich in vegetables, legumes, whole grains, healthy fats, and antioxidant-packed fruits — and you’ve got a powerful formula for long-term wellness.
This 7-day vegetarian meal plan is high in fiber and heart-healthy ingredients to help lower cholesterol, support stable blood sugar, and reduce inflammation. With meals filled with colorful veggies, legumes, nuts, seeds, and whole grains, you’ll nourish your body, stay full longer, and support your cardiovascular system.
Let’s take a look at what your week of delicious, plant-powered meals could look like.
Meal Plan at a Glance
| TIME | SAMPLE FOODS |
|---|---|
| Breakfast | Chia pudding, veggie breakfast sandwich, overnight oats |
| A.M. Snack | Fruit & nuts, Greek yogurt, hummus & veggie sticks |
| Lunch | Lentil salad, quinoa bowls, veggie wraps |
| P.M. Snack | Whole-grain crackers & hummus, trail mix, dark chocolate & almonds |
| Dinner | Chickpea stew, stuffed peppers, whole grain pasta with veggies |
Day 1 – Mediterranean Lentils & Roasted Veggies
Breakfast (330 Calories)
1 serving Spinach & Feta Breakfast Sandwich
½ grapefruit
Morning Snack (220 Calories)
1 small apple + 1 tablespoon almond butter
Lunch (480 Calories)
Mediterranean Lentil Salad (with cucumbers, olives, cherry tomatoes, and lemon-olive oil dressing)
1 whole-grain pita
Afternoon Snack (200 Calories)
3 tablespoons hummus + 4 baby carrots + 5 whole-grain crackers
Dinner (520 Calories)
Roasted Eggplant, Zucchini & Red Pepper over Quinoa
Drizzle of tahini-lemon dressing
Daily Totals: 1,750 calories, 35g fiber, 65g protein
To make it 1,500 calories: Skip pita at lunch
To make it 2,000 calories: Add 1 ounce of walnuts at breakfast
Day 2 – Chickpeas, Grains & Greens
Breakfast (340 Calories)
3-Ingredient Chia-Blueberry Breakfast Pudding
Top with 1 tablespoon ground flaxseeds
Morning Snack (210 Calories)
Greek yogurt (plain, low-fat) with ½ cup raspberries
Lunch (490 Calories)
Warm Farro Bowl with Roasted Chickpeas, Kale, and a Lemon-Garlic Vinaigrette
Afternoon Snack (215 Calories)
1 Energy Ball + 1 kiwi
Dinner (525 Calories)
Stuffed Bell Peppers with Brown Rice, Black Beans, Tomatoes & Cilantro
Mixed greens salad with balsamic vinaigrette
Daily Totals: 1,780 calories, 37g fiber, 70g protein
To make it 1,500 calories: Remove energy ball from snack
To make it 2,000 calories: Add 2 tablespoons of sunflower seeds to salad
Day 3 – Savory Mediterranean Flavors
Breakfast (310 Calories)
Avocado Toast on Whole-Grain Bread + 1 hard-boiled egg
Morning Snack (190 Calories)
Orange + 12 raw almonds
Lunch (470 Calories)
Hummus & Veggie Wrap with spinach, cucumber, shredded carrots, red onion, and olives in a whole-wheat wrap
Afternoon Snack (240 Calories)
Greek yogurt + 1 tablespoon chia seeds + drizzle of honey
Dinner (530 Calories)
Mediterranean Chickpea & Spinach Stew
1 small whole grain roll
Daily Totals: 1,740 calories, 39g fiber, 65g protein
To make it 1,500 calories: Skip yogurt or reduce bread serving
To make it 2,000 calories: Add 1 tablespoon olive oil to stew
Day 4 – Whole Grains & Colorful Veggies
Breakfast (330 Calories)
Overnight Oats with Rolled Oats, Almond Milk, Banana & Chia
Morning Snack (205 Calories)
Sliced cucumbers + hummus
Lunch (490 Calories)
Mediterranean Quinoa Bowl with Kalamata olives, cherry tomatoes, arugula, red onion, and feta
Afternoon Snack (215 Calories)
Trail mix (¼ cup mixed seeds, dried fruit, and nuts)
Dinner (525 Calories)
Whole-Wheat Penne Pasta with Roasted Veggies & Walnut Pesto
Daily Totals: 1,765 calories, 41g fiber, 68g protein
To make it 1,500 calories: Use ½ portion of trail mix
To make it 2,000 calories: Add 1 ounce feta to lunch bowl
Day 5 – Hearty and Satisfying
Breakfast (320 Calories)
Chia Strawberry Yogurt Parfait with walnuts
Morning Snack (210 Calories)
1 banana + 1 tablespoon peanut butter
Lunch (500 Calories)
Lentil Soup with Tomatoes and Spinach
Side of whole-wheat toast with olive oil drizzle
Afternoon Snack (200 Calories)
Roasted edamame with chili-lime seasoning
Dinner (515 Calories)
Grilled Veggie Skewers with Tzatziki
1 cup couscous tossed with parsley and lemon
Daily Totals: 1,745 calories, 36g fiber, 70g protein
To make it 1,500 calories: Skip toast at lunch
To make it 2,000 calories: Add 1 tablespoon olive oil to couscous
Day 6 – Comforting & Wholesome
Breakfast (300 Calories)
Whole-Grain English Muffin + Almond Butter + Berries
Morning Snack (230 Calories)
Greek Yogurt + sunflower seeds
Lunch (495 Calories)
Chickpea & Roasted Veggie Bowl with Bulgur & Tahini Dressing
Afternoon Snack (220 Calories)
Energy Ball + 1 clementine
Dinner (540 Calories)
Zucchini Lasagna with Ricotta & Spinach
Side Salad with Balsamic
Daily Totals: 1,785 calories, 38g fiber, 72g protein
To make it 1,500 calories: Skip energy ball
To make it 2,000 calories: Add 1 slice whole grain toast with olive oil at dinner
Day 7 – Sunday Reset
Breakfast (340 Calories)
“Egg in a Hole” Bell Pepper Rings (made with tofu scramble) + avocado salsa
Morning Snack (200 Calories)
Fresh figs or dried apricots + almonds
Lunch (520 Calories)
Sweet Potato & Kale Grain Bowl with Lemon-Tahini Sauce
Afternoon Snack (215 Calories)
Dark chocolate square + raspberries
Dinner (510 Calories)
Mushroom & Lentil Bolognese over Whole-Wheat Spaghetti
Side of steamed broccoli
Daily Totals: 1,785 calories, 40g fiber, 69g protein
To make it 1,500 calories: Skip afternoon snack
To make it 2,000 calories: Add 1 tablespoon olive oil to dinner
Prep Ahead Tips
- Make chia pudding in batches for breakfast (Days 2, 4, 5)
- Prep lentil stew, hummus, and grain bowls for easy grab-and-go meals
- Freeze energy balls for snacks during the week
- Chop veggies ahead of time for salads, bowls, and wraps
Frequently Asked Questions
Can I mix and match meals?
Absolutely. The plan is flexible. Swap similar calorie meals based on your preferences.
Is it okay to repeat meals?
Yes — if you love a dish, feel free to repeat it for multiple days. Just make sure you’re still meeting your fiber needs.
Why is there no 1,200 calorie version?
This plan is focused on heart health and adequate fiber. 1,200 calories may not provide enough energy or nutrients for most adults.
How much fiber should I get daily?
Aim for at least 25-30g of fiber per day. This plan gives you well over that — closer to 35-40g daily.
Tips for a Heart-Healthy Lifestyle
Eat more fiber: Found in fruits, veggies, legumes, whole grains
Stay hydrated: Fiber needs water to do its job
Move daily: Walking supports heart and digestive health
Limit added salt: Use herbs and spices instead
Manage stress: Practice mindfulness or gentle yoga