28-Day Vegetarian Meal Plan E-Book

The Vegetarian Diet (or simply known as Vegetarian) is the practice of avoiding meats in the diet to achieve a healthier lifestyle. The diet follows the principles recommended by health experts to manage weight, improve health, and achieve a lifestyle without the effects of excessive cholesterol consumption.

The basics include eating balanced meals with plant-based proteins, eggs and dairy products. These are combined with complex carbohydrates, vegetables, fruits and good fats. This meal plan particularly concentrates on a specific type of vegetarian called lacto-ovo.

There are different types of vegetarian diet, aside from the lacto-ovo type. These are:

Lacto Vegetarian – inclusion of dairy products, but avoids eggs

Ovo Vegetarian – inclusion of eggs, but avoids dairy products

Vegan – strictly no dairy and egg products

Pescatarian – avoids all meat except fish

Pollo Vegetarian – avoids all meat except chicken

Flexitarian – generally follows a vegetarian lifestyle, but with occasional intake of meat, eggs, and dairy products.

Benefits of Vegetarian Meal Diet:

1. Stronger immune system and protection against lifestyle-related diseases such as hypertension, diabetes, and cancer.

2. Effective in weight management

3. Safe for pregnant and lactating women, and children. However, with guidance from a health professional.

Table of Content

INTRODUCTION	3
GUIDES
Pantry & Fridge Staples	5
Eating Vegetarian While Dining Out	6
Additional Tips & Tricks	7
WEEK 1
Meal Plan	9
Grocery List	10
Breakfast	11 – 13
Main Meals	14 – 21
Snacks	22 – 24
WEEK 2
Meal Plan	26
Grocery List	27
Breakfast	28 – 30
Main Meals	31 – 38
Snacks	39 – 41
WEEK 3
Meal Plan	43
Grocery List	44
Breakfast	45 – 47
Main Meals	48 – 55
Snacks	56 – 58
WEEK 4
Meal Plan	60
Grocery List	61
Breakfast	62 – 64
Main Meals	65 – 72
Snacks	73 – 75