The afternoon slump is sometimes hard to avoid if you aren’t fueling yourself enough. Not to worry, this vegetarian anti-inflammatory meal plan can help keep you energized and satisfied throughout the day!
Each meal includes protein, fiber, and antioxidant-rich foods like dark leafy greens, berries, cruciferous veggies, legumes, whole grains, nuts, and seeds—all without meat, fish, or poultry. We’ve carefully balanced meals with complex carbs, plant-based proteins, and healthy fats to help regulate blood sugar and fight inflammation.
Whether you’re new to vegetarian eating or simply trying to reduce inflammation through food, this plan is a delicious place to start. Let’s dig in.
Meal Plan at a Glance
| DAY | BREAKFAST | A.M. SNACK | LUNCH | P.M. SNACK | DINNER |
|---|---|---|---|---|---|
| Day 1 | Spinach & Feta Breakfast Sandwich + Strawberries | Almond Butter Rice Cake | Quinoa & Black Bean Bowl | Hummus + Carrots | Sweet Potato & Black Bean Enchiladas |
| Day 2 | Chia-Strawberry Pudding | Energy Balls + Apple | Lentil & Kale Pasta Bowl | Yogurt Bark + Walnuts | Tofu Stir-Fry with Brown Rice |
| Day 3 | Chocolate-Chia Breakfast Pudding | Greek Yogurt + Raspberries | Chickpea “Tuna” Salad | Trail Mix | Cauliflower & Chickpea Pitas |
| Day 4 | Avocado Toast + Orange | Yogurt Bark + Walnuts | Lentil Chickpea Salad | Veggies + Hummus | Butternut Squash Soup + Grilled Cheese |
| Day 5 | Berry Smoothie with Hemp Seeds | Snackwich (Almond Butter + Banana) | Spicy Quinoa-Stuffed Peppers | Energy Balls | White Bean & Spinach Skillet |
| Day 6 | Lemon-Blueberry Smoothie | Greek Yogurt + Berries | Roasted Veggie Grain Bowl | Pumpkin Seeds + Dark Chocolate | Tofu & Broccoli Stir-Fry |
| Day 7 | “Egg in a Hole” Tofu + Toast + Berries | Energy Balls | Tempeh Buddha Bowl | Yogurt with Walnuts | Mushroom-Lentil Shepherd’s Pie |
Day 1: Plant-Based Protein Kickstart
Breakfast (330 calories)
1 Spanakopita-Inspired Breakfast Sandwich (whole grain bread, tofu feta, sautéed spinach)
½ cup strawberries
Morning Snack (220 calories)
1 brown rice cake + 1 tbsp almond butter
Lunch (470 calories)
Quinoa, black beans, corn, kale, red peppers + avocado-lime dressing
Afternoon Snack (300 calories)
¼ cup hummus + 4 carrot sticks + 1 serving whole-wheat crackers
Dinner (530 calories)
2 Sweet Potato & Black Bean Enchiladas
1 medium apple
Daily Totals:
1,850 calories | 75g fat | 60g protein | 240g carbs | 42g fiber
Day 2: Gut-Friendly Fiber & Plant Protein
Breakfast (320 calories)
3-Ingredient Chia Strawberry Breakfast Pudding (chia, almond milk, strawberries)
Morning Snack (295 calories)
2 Energy Balls + 1 medium apple
Lunch (470 calories)
Whole grain pasta, lentils, kale, garlic tomato sauce
Afternoon Snack (225 calories)
Greek-style plant-based yogurt bark with raspberries
2 tbsp chopped walnuts
Dinner (545 calories)
Tofu stir-fry with broccoli, bell peppers, edamame + ½ cup brown rice
Daily Totals:
1,855 calories | 70g fat | 95g protein | 205g carbs | 37g fiber
Day 3: Balanced & Satisfying
Breakfast (321 calories)
Chocolate-Chia Pudding with Strawberries
Morning Snack (240 calories)
Greek-style yogurt + ½ cup raspberries + 1 tbsp peanut butter
Lunch (515 calories)
Chickpea “Tuna” Salad (mashed chickpeas, tahini, celery, capers, mustard)
- 2 hard-boiled tofu “eggs”
Afternoon Snack (200 calories)
1 serving trail mix (almonds, dried fruit, pumpkin seeds)
Dinner (525 calories)
Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce
Daily Totals:
1,800 calories | 76g fat | 90g protein | 180g carbs | 39g fiber
Day 4: Comfort Food Made Clean
Breakfast (325 calories)
Avocado toast (1 slice whole grain) + 1 medium orange
Morning Snack (225 calories)
Yogurt Bark + 2 tbsp walnuts
Lunch (510 calories)
Lentil-chickpea salad with greens, cucumber, olive oil vinaigrette
Afternoon Snack (290 calories)
Hummus + carrots + whole-wheat crackers
Dinner (460 calories)
Butternut Squash Soup + Apple Grilled Cheese Sandwich
Daily Totals:
1,810 calories | 82g fat | 85g protein | 185g carbs | 38g fiber
Day 5: Spiced & Satisfying
Breakfast (320 calories)
Berry smoothie (banana, frozen berries, almond milk, hemp seeds)
Morning Snack (230 calories)
Snackwich: almond butter + ½ banana on whole wheat bread
Lunch (510 calories)
Spicy quinoa-stuffed bell peppers (black beans, quinoa, tomatoes)
Afternoon Snack (210 calories)
2 Energy Balls
Dinner (500 calories)
White Bean & Spinach Skillet with garlic, onions, lemon, olive oil
Daily Totals:
1,770 calories | 70g fat | 92g protein | 188g carbs | 40g fiber
Day 6: Rainbow On a Plate
Breakfast (300 calories)
Lemon-Blueberry Smoothie with protein powder
Morning Snack (230 calories)
Greek-style yogurt + ½ cup strawberries + 1 tbsp peanut butter
Lunch (510 calories)
Roasted veggie grain bowl with farro, chickpeas, sweet potatoes, kale
Afternoon Snack (185 calories)
Pumpkin seeds + 1 square dark chocolate
Dinner (580 calories)
Tofu & Broccoli Stir Fry with ginger-garlic sauce + brown rice
Daily Totals:
1,805 calories | 72g fat | 98g protein | 190g carbs | 36g fiber
Day 7: Comfort & Closure
Breakfast (345 calories)
Tofu “egg in a hole” on whole grain toast + ½ avocado + ½ cup berries
Morning Snack (200 calories)
2 Energy Balls
Lunch (560 calories)
Tempeh Buddha Bowl (quinoa, roasted veggies, tahini dressing, kale)
Afternoon Snack (210 calories)
Plant-based yogurt + 1 tbsp walnuts
Dinner (515 calories)
Mushroom-Lentil Shepherd’s Pie + side salad with olive oil
Daily Totals:
1,830 calories | 78g fat | 90g protein | 193g carbs | 38g fiber
Adjustments
To make it 1,500 calories/day:
- Remove one snack or reduce portions of dinner and snacks.
To make it 2,000 calories/day:
- Add an extra smoothie, larger snack, or additional serving of nuts/seeds.
Prep Ahead Tips
- Make chia pudding for breakfasts (Days 2–5)
- Prepare Energy Balls, Yogurt Bark, and Hummus for snacks
- Batch-cook lentils, quinoa, and roasted vegetables for bowls and salads
FAQs
Can I mix and match meals?
Yes! Feel free to rotate meals or repeat favorites.
Can I eat the same lunch or breakfast every day?
Absolutely. If it works for you and meets your nutrient needs, go for it.
Why isn’t there a 1,200-calorie version?
That’s quite restrictive and not generally recommended for most adults unless medically supervised.
What is inflammation?
Inflammation is your body’s natural response to injury or infection, but chronic inflammation (from stress, poor diet, or environmental toxins) can increase the risk of diseases. Anti-inflammatory foods help reduce this.