Free printable vegetarian meal plan
No meat and no fish, and it still eats like a proper week rather than a side salad with ambitions.
3 pages · A4 · no email required · prints fine in black and white
- The full week, 4 meals a day
- A grocery list grouped by aisle, with tick boxes
- A blank planner for your own week
The week
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Spinach paneer oats bowl | Lentil chickpea salad | Vegetable halloumi quinoa plate | Hummus with carrots |
| Tuesday | Chickpea spinach scramble with toast | Paneer lentil curry with rice | Chickpea halloumi roasted vegetables | Hummus with whole-grain crispbread |
| Wednesday | Lentil spinach yogurt bowl | Chickpea quinoa tabbouleh with paneer | Spinach paneer lentil stew | Hummus with bell pepper |
| Thursday | Paneer spinach whole-grain wrap | Lentil halloumi grain bowl | Chickpea paneer tomato curry | Hummus with carrot and celery |
| Friday | Savory chickpea paneer pancakes | Mediterranean lentil salad with halloumi | Chickpea spinach quinoa stew | Hummus with cucumber and crispbread |
| Saturday | Spinach lentil paneer toast | Chickpea paneer stuffed peppers | Halloumi lentil spinach bowl | Hummus with vegetables |
| Sunday | Quinoa paneer spinach breakfast bowl | Lentil chickpea vegetable curry | Paneer halloumi roasted vegetable plate | Hummus with carrot sticks |
The grocery list
Every ingredient for the week, added up and grouped by aisle. Quantities are for one person, so double them if you are cooking for two.
Fruit and vegetables
- Tomato, 1.6 kg
- Spinach, 1 kg
- Chickpeas, 650 g
- Cucumber, 650 g
- Bell pepper, 600 g
- Carrot, 600 g
- Courgette, 350 g
- Lemon juice, 250 g
- Aubergine, 250 g
- Onion, 200 g
- Cauliflower rice, 150 g
- Chickpea flour, 100 g
- Celery, 60 g
- Parsley, 40 g
- Mint, 10 g
- Garlic, 3 g
Dairy and eggs
- Low-fat paneer, 850 g
- Plain yogurt, 500 g
- Halloumi, 350 g
Cupboard
- Lentils, 1.3 kg
- Quinoa, 550 g
- Hummus, 500 g
- Brown rice, 350 g
- Whole-grain bread, 130 g
- Olive oil, 80 g
- Whole-grain tortilla, 60 g
- Whole-grain crispbread, 60 g
- Rolled oats, 45 g
- Paprika, 6 g
How this week was built
- Told it to favour
- chickpeas, paneer, spinach, halloumi, lentils
- Told it to avoid
- meat, fish
FitLifeBud wrote this week from those few preferences. It was not built around your foods, your household or your goal, which is the part the app does once you tell it about yourself.
Frequently asked questions
Is it free, and do I have to give my email?
It is free and there is no email form. The download button gives you the PDF straight away.
What is in the vegetarian meal plan PDF?
Three A4 pages: the full week of meals, the grocery list that matches it grouped by supermarket aisle, and a blank weekly planner you can fill in yourself.
Are there calorie counts on it?
No. The plan balances each plate around vegetables, protein and fiber rather than asking you to tally numbers.
How many people does the grocery list feed?
Quantities are for one person for the week, so double them if you are cooking for two. Weights are what ends up on the plate, so anything you cook from dry weighs less in the packet.
Can I get a plan built around my own food instead?
Yes. This week was generated by FitLifeBud from a short list of preferred foods. In the app you give it your own goal and the foods you actually like, and it writes your week and grocery list. The yearly plan starts with a 7-day free trial.
Is this medical or dietary advice?
No. It is general wellness information. If you have a health condition, food allergies or specific dietary needs, please speak to a qualified healthcare professional.
Other free meal plans
Want next week built around your food?
Tell FitLifeBud your goal and what you actually like eating, and it writes the week and the grocery list. No calorie counting. The yearly plan starts with a 7-day free trial.