Busy week? That doesn’t mean you need to sacrifice heart health—or protein. This 7-day high-protein, heart-healthy vegetarian meal plan is packed with delicious, nutrient-dense meals that are ready in 30 minutes or less. It’s designed for those who need quick, satisfying weeknight dinners without compromising on flavor, protein, or heart-friendly ingredients.
Each day features meals rich in plant-based proteins (tofu, legumes, lentils, and Greek yogurt), fiber, and heart-healthy fats (like olive oil, nuts, and seeds) to support cholesterol levels, reduce inflammation, and keep you full and focused. We’ve minimized added sugars and refined carbs while maximizing flavor and convenience—perfect for your busiest evenings.
Let’s dig in.
Meal Plan at a Glance
BREAKFAST / A.M. SNACK
LUNCH / P.M. SNACK
DINNER
- Greek yogurt parfait & walnuts / Rice cake snackwich
- Lentil salad wrap / Carrots & hummus
- Chickpea tikka masala & brown rice
- Chia pudding & berries / Yogurt & almonds
- Quinoa and bean bowl / Energy balls
- Tofu stir-fry & soba noodles
- Savory oats with edamame / Apple slices & peanut butter
- Veggie grain bowl / Yogurt bark
- Cauliflower tacos & avocado salsa
- Smoothie with protein powder / Rice cake & nut butter
- Spinach, egg & hummus sandwich / Edamame & crackers
- Stuffed bell peppers & lentils
Day 1: Chickpea Tikka Masala & Rice
Breakfast (335 Calories)
1 serving Greek Yogurt Parfait (½ cup low-fat Greek yogurt + berries + 1 tbsp walnuts + chia seeds)
Morning Snack (220 Calories)
1 Rice Cake Snackwich with almond butter and banana slices
Lunch (460 Calories)
Lentil Salad Wrap with spinach, cucumbers, cherry tomatoes, olive oil, and lemon juice in a whole-grain wrap
Afternoon Snack (265 Calories)
4 baby carrots + 3 tbsp hummus + 2 whole-grain crackers
Dinner (530 Calories)
Chickpea Tikka Masala with brown rice and steamed broccoli
Daily Totals: 1,810 calories, 84g protein, 68g fat, 47g fiber, 1,890mg sodium
To make it 1,500 calories: Remove crackers and walnuts.
To make it 2,000 calories: Add 1 orange to lunch and 1 tbsp peanut butter to breakfast.
Day 2: Tofu Stir-Fry & Soba Noodles
Breakfast (320 Calories)
Chia Pudding with berries and unsweetened almond milk
Morning Snack (240 Calories)
1 (5-oz.) plain Greek yogurt + 1 tbsp chopped almonds
Lunch (490 Calories)
Quinoa, black bean, and roasted veggie bowl with tahini drizzle
Afternoon Snack (200 Calories)
2 Anti-Inflammatory Energy Balls
Dinner (555 Calories)
Ginger-Garlic Tofu Stir-Fry with soba noodles and stir-fried vegetables (broccoli, snow peas, red pepper)
Daily Totals: 1,805 calories, 89g protein, 70g fat, 45g fiber, 1,650mg sodium
To make it 1,500 calories: Skip energy balls.
To make it 2,000 calories: Add 1 slice whole-grain toast with almond butter to breakfast.
Day 3: Cauliflower Tacos with Avocado Salsa
Breakfast (330 Calories)
Savory Oats with shelled edamame, cherry tomatoes, olive oil drizzle, and herbs
Morning Snack (230 Calories)
1 sliced apple + 1 tbsp peanut butter
Lunch (520 Calories)
Grilled Vegetable Grain Bowl with brown rice, kale, chickpeas, and sunflower seeds
Afternoon Snack (210 Calories)
2 servings Raspberry Greek Yogurt Bark
Dinner (505 Calories)
Roasted Cauliflower Tacos with avocado salsa and shredded cabbage slaw
Daily Totals: 1,795 calories, 82g protein, 65g fat, 49g fiber, 1,820mg sodium
To make it 1,500 calories: Skip yogurt bark and peanut butter.
To make it 2,000 calories: Add 1 hard-boiled egg and 2 tbsp walnuts to lunch.
Day 4: Stuffed Bell Peppers & Lentils
Breakfast (310 Calories)
Lemon-Blueberry Smoothie with vegan protein powder and chia seeds
Morning Snack (240 Calories)
1 rice cake + 1 tbsp peanut butter
Lunch (510 Calories)
Spinach, hard-boiled egg, roasted pepper & hummus sandwich on whole-grain bread
Afternoon Snack (200 Calories)
½ cup edamame + 2 whole-grain crackers
Dinner (540 Calories)
Stuffed Bell Peppers with lentils, quinoa, tomato sauce, and feta (or plant-based cheese)
Daily Totals: 1,800 calories, 88g protein, 72g fat, 46g fiber, 1,700mg sodium
To make it 1,500 calories: Remove crackers and peanut butter.
To make it 2,000 calories: Add 1 tbsp walnuts and ½ avocado to lunch.
Day 5: Zucchini Lasagna with Tofu Ricotta
Breakfast (325 Calories)
3-Ingredient Chia Chocolate-Strawberry Breakfast Pudding
Morning Snack (225 Calories)
1 Rice Cake Snackwich with almond butter and berries
Lunch (480 Calories)
Chickpea & Kale Salad with tahini dressing and hemp seeds
Afternoon Snack (210 Calories)
1 serving Energy Balls + green tea
Dinner (535 Calories)
Zucchini Lasagna with tofu ricotta, spinach, and marinara
Daily Totals: 1,775 calories, 85g protein, 70g fat, 43g fiber, 1,780mg sodium
To make it 1,500 calories: Skip energy balls and almond butter.
To make it 2,000 calories: Add 1 cup soy milk and 1 tbsp peanut butter at breakfast.
Day 6: Sweet Potato Buddha Bowl
Breakfast (330 Calories)
Overnight oats with soy milk, chia seeds, berries, and almond butter
Morning Snack (230 Calories)
1 boiled egg (or tofu cube) + 5 almonds
Lunch (490 Calories)
Sweet Potato Buddha Bowl with quinoa, black beans, corn, lime, and avocado
Afternoon Snack (200 Calories)
1 (5-oz.) plain Greek yogurt + ½ banana
Dinner (520 Calories)
Herbed White Bean Patties with roasted veggies and tzatziki
Daily Totals: 1,770 calories, 86g protein, 68g fat, 44g fiber, 1,690mg sodium
To make it 1,500 calories: Skip banana and almonds.
To make it 2,000 calories: Add 1 slice whole-grain bread at dinner and 1 orange to lunch.
Day 7: Mediterranean Tofu Bowl
Breakfast (340 Calories)
Tofu scramble with veggies and 1 slice whole-grain toast
Morning Snack (220 Calories)
1 serving of Energy Balls
Lunch (510 Calories)
Greek-style Salad Bowl with chickpeas, cucumber, tomatoes, olives, and feta (or dairy-free alternative)
Afternoon Snack (190 Calories)
Mascarpone (or Greek yogurt) & mixed berries on whole-wheat toast
Dinner (535 Calories)
Mediterranean Tofu Bowl with quinoa, roasted eggplant, spinach, and lemon-herb tahini sauce
Daily Totals: 1,795 calories, 90g protein, 66g fat, 45g fiber, 1,800mg sodium
To make it 1,500 calories: Remove toast at P.M. snack.
To make it 2,000 calories: Add 1 tbsp olive oil to dinner and 1 orange to lunch.
Prep Ahead Tips
- Make Chia Pudding for Days 2 and 5
- Prepare Tofu Scramble for quick breakfasts on Days 1 and 7
- Cook a big batch of quinoa or brown rice to use throughout the week
- Mix a batch of Energy Balls and Greek Yogurt Bark for easy snacks
- Prep chopped veggies for stir-fries and bowls to save time at night
Frequently Asked Questions
Can I swap meals between days?
Absolutely. Just be mindful of your protein and fiber targets each day.
Can I eat the same lunch every day?
Yes, batch-prepping one or two go-to lunches can save time and reduce stress.
Why vegetarian?
Plant-based diets are associated with lower LDL (bad cholesterol), improved blood pressure, and better blood sugar control—all important for heart health.