Here is a 7-day vegetarian meal plan for a **60 kg female** aiming for balanced nutrition with high-protein meals. Each day includes breakfast, lunch, dinner, and snacks, along with preparation steps.
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### **Day 1:**
- **Breakfast**:
**Oatmeal with Chia Seeds and Almond Butter**
- **Ingredients**: ½ cup oats, 1 tbsp chia seeds, 1 tbsp almond butter, 1 banana, almond milk.
- **Preparation**:
1. Cook oats with almond milk.
2. Stir in chia seeds and almond butter.
3. Top with banana slices.
- **Lunch**:
**Quinoa and Chickpea Salad**
- **Ingredients**: 1 cup cooked quinoa, ½ cup chickpeas, cucumber, cherry tomatoes, feta cheese, olive oil, lemon juice.
- **Preparation**:
1. Toss quinoa, chickpeas, and vegetables in a bowl.
2. Drizzle with olive oil and lemon juice.
3. Add crumbled feta on top.
- **Snack**:
**Greek Yogurt with Nuts**
- **Ingredients**: 1 cup Greek yogurt, mixed nuts (almonds, walnuts), honey.
- **Preparation**:
1. Mix yogurt with honey and top with nuts.
- **Dinner**:
**Lentil Soup with Whole Wheat Bread**
- **Ingredients**: 1 cup lentils, carrots, spinach, onions, garlic, vegetable broth, spices.
- **Preparation**:
1. Sauté onions and garlic.
2. Add lentils, carrots, and broth. Simmer for 20-25 minutes.
3. Stir in spinach before serving.
4. Serve with whole wheat bread.
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### **Day 2:**
- **Breakfast**:
**Greek Yogurt and Berry Parfait**
- **Ingredients**: 1 cup Greek yogurt, mixed berries, 1 tbsp flaxseeds, honey.
- **Preparation**:
1. Layer yogurt, berries, and flaxseeds in a glass.
2. Drizzle with honey.
- **Lunch**:
**Paneer Stir-Fry with Vegetables**
- **Ingredients**: Paneer (Indian cottage cheese), bell peppers, broccoli, soy sauce, garlic, olive oil.
- **Preparation**:
1. Sauté garlic and vegetables in olive oil.
2. Add paneer and stir-fry with soy sauce until golden brown.
3. Serve with brown rice.
- **Snack**:
**Hummus with Veggie Sticks**
- **Ingredients**: 3 tbsp hummus, carrot, and cucumber sticks.
- **Preparation**:
1. Slice carrots and cucumbers.
2. Serve with hummus.
- **Dinner**:
**Chickpea and Spinach Curry**
- **Ingredients**: 1 cup chickpeas, spinach, onion, garlic, spices (turmeric, cumin), tomatoes.
- **Preparation**:
1. Sauté onions and garlic with spices.
2. Add chickpeas and tomatoes. Simmer for 15 minutes.
3. Stir in spinach and cook for another 5 minutes.
4. Serve with whole wheat roti.
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### **Day 3:**
- **Breakfast**:
**Scrambled Tofu with Veggies**
- **Ingredients**: 100g tofu, spinach, bell peppers, tomatoes, turmeric, black pepper.
- **Preparation**:
1. Crumble tofu and cook with turmeric.
2. Add vegetables and cook for 5 minutes.
3. Serve on whole wheat toast.
- **Lunch**:
**Quinoa and Edamame Bowl**
- **Ingredients**: 1 cup cooked quinoa, ½ cup edamame, cucumber, avocado, sesame seeds, soy sauce.
- **Preparation**:
1. Combine quinoa, edamame, and vegetables in a bowl.
2. Drizzle with soy sauce and sprinkle sesame seeds.
- **Snack**:
**Mixed Nuts**
- **Ingredients**: Almonds, walnuts, pistachios (handful).
- **Preparation**:
1. Mix nuts and enjoy.
- **Dinner**:
**Vegetable Stir-Fry with Tofu**
- **Ingredients**: Tofu, broccoli, bell peppers, soy sauce, garlic, ginger.
- **Preparation**:
1. Sauté garlic and ginger.
2. Add vegetables and tofu.
3. Stir-fry with soy sauce until golden brown.
---
### **Day 4:**
- **Breakfast**:
**Protein Smoothie**
- **Ingredients**: 1 scoop plant-based protein powder, 1 banana, 1 tbsp peanut butter, almond milk.
- **Preparation**:
1. Blend all ingredients until smooth.
- **Lunch**:
**Lentil Salad with Avocado**
- **Ingredients**: 1 cup cooked lentils, 1 avocado, cherry tomatoes, cucumber, lemon juice.
- **Preparation**:
1. Toss lentils, avocado, and vegetables in a bowl.
2. Drizzle with lemon juice.
- **Snack**:
**Fruit Salad with Greek Yogurt**
- **Ingredients**: Mixed fruits (apple, berries, grapes), ½ cup Greek yogurt.
- **Preparation**:
1. Mix fruits with yogurt.
- **Dinner**:
**Black Bean and Sweet Potato Tacos**
- **Ingredients**: 1 cup black beans, roasted sweet potatoes, corn tortillas, avocado, salsa.
- **Preparation**:
1. Fill tortillas with black beans, sweet potatoes, and salsa.
2. Top with avocado slices.
---
### **Day 5:**
- **Breakfast**:
**Chia Pudding with Almond Milk**
- **Ingredients**: 2 tbsp chia seeds, 1 cup almond milk, berries, honey.
- **Preparation**:
1. Mix chia seeds with almond milk. Refrigerate overnight.
2. Top with berries and honey in the morning.
- **Lunch**:
**Paneer and Veggie Wrap**
- **Ingredients**: Whole wheat wrap, paneer, spinach, bell peppers, cucumber, yogurt sauce.
- **Preparation**:
1. Grill paneer with vegetables.
2. Wrap with spinach and yogurt sauce in whole wheat wrap.
- **Snack**:
**Roasted Chickpeas**
- **Ingredients**: ½ cup chickpeas, olive oil, paprika.
- **Preparation**:
1. Toss chickpeas with olive oil and paprika. Roast for 25 minutes.
- **Dinner**:
**Red Lentil Dahl with Brown Rice**
- **Ingredients**: 1 cup red lentils, garlic, ginger, spices, spinach, brown rice.
- **Preparation**:
1. Cook lentils with spices, garlic, and ginger.
2. Stir in spinach and serve with brown rice.
---
### **Day 6:**
- **Breakfast**:
**Whole Wheat Toast with Avocado and Poached Eggs**
- **Ingredients**: 2 slices whole wheat toast, 1 avocado, 2 poached eggs.
- **Preparation**:
1. Toast the bread.
2. Mash avocado on toast and top with poached eggs.
- **Lunch**:
**Vegetarian Chili with Beans**
- **Ingredients**: 1 cup kidney beans, black beans, tomatoes, onions, spices.
- **Preparation**:
1. Cook beans with tomatoes, onions, and spices for 20-30 minutes.
2. Serve with brown rice or quinoa.
- **Snack**:
**Protein Bar**
- **Ingredients**: Choose a plant-based protein bar with at least 10g of protein.
- **Dinner**:
**Stir-Fried Tempeh with Vegetables**
- **Ingredients**: Tempeh, bell peppers, broccoli, soy sauce, ginger.
- **Preparation**:
1. Stir-fry tempeh and vegetables in soy sauce with ginger.
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### **Day 7:**
- **Breakfast**:
**Smoothie Bowl**
- **Ingredients**: 1 banana, mixed berries, 1 scoop protein powder, almond milk, chia seeds.
- **Preparation**:
1. Blend ingredients into a smoothie.
2. Top with chia seeds and nuts.
- **Lunch**:
**Grilled Veggie and Hummus Sandwich**
- **Ingredients**: Whole wheat bread, grilled vegetables (zucchini, eggplant, bell peppers), hummus.
- **Preparation**:
1. Grill vegetables and spread hummus on bread.
2. Assemble sandwich with grilled veggies.
- **Snack**:
**Roasted Almonds and Walnuts**
- **Ingredients**: A handful of mixed almonds and walnuts.
- **Preparation**:
1. Roast almonds and walnuts lightly in the oven or on a pan for 5-10 minutes.
2. Enjoy as a crunchy, protein-packed snack.
- **Dinner**:
**Stuffed Bell Peppers with Lentils and Quinoa**
- **Ingredients**: 2 bell peppers, 1 cup cooked lentils, ½ cup quinoa, onions, garlic, spices (cumin, paprika).
- **Preparation**:
1. Cook quinoa and lentils separately.
2. Sauté onions and garlic, mix with quinoa and lentils, and add spices.
3. Cut the tops off bell peppers, stuff them with the mixture, and bake in the oven at 180°C (350°F) for 25-30 minutes.
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This meal plan provides a well-rounded variety of vegetarian dishes packed with plant-based protein, essential for muscle maintenance and general health. Adjust portions based on your specific calorie and protein needs.
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