Vegetarian meal plan for 7 days

1. Mix the oats, chia seeds, yogurt, and milk in a jar.
2. Close the jar and refrigerate overnight, for at least 4 hours.
3. In the morning, stir, add the blueberries, and eat right away or take it with you.

The oats will keep in the fridge for 2 days, so you can prepare two servings at once. You can also swap the blueberries for raspberries or grated apple.

1. Cut the cheese into cubes, wash the grapes, and remove them from the stems.
2. Serve with the walnuts—the best bite combines cheese, a grape, and a piece of walnut.

You can swap the blue cheese for goat cheese or brie, and the grapes for slices of pear.

1. Heat the olive oil and cook the finely chopped onion, garlic, carrot, and celery until softened (about 5 minutes).
2. Add the tomatoes, tomato paste, and cooked lentils. Season with oregano and basil, then simmer for 15 minutes.
3. Meanwhile, cook the pasta until al dente. Season the sauce with salt and pepper, then toss with the pasta.

Rinse canned lentils well. Cook dried green lentils ahead of time—they need about 25 minutes.

1. Peel the hard-boiled eggs and cut them in half.
2. Cut the bell pepper and cucumber into sticks.
3. Season the eggs with salt and pepper and serve with the vegetables.

Boil the eggs for 9-10 minutes after the water comes to a boil, then rinse them in cold water—they'll be easier to peel.

1. Dice the bell pepper and onion and sauté them in olive oil for 3-4 minutes.
2. Beat the eggs with a fork, pepper, and oregano, then pour them over the vegetables.
3. Sprinkle with crumbled feta, cover, and cook over low heat for 4-5 minutes, until the top is set.

Feta is salty, so you don't need to add salt to the omelet. You can use zucchini or tomatoes instead of bell pepper.

1. Preheat the oven to 170°C. Mix the oats and sunflower seeds with the oil, maple syrup, and cinnamon.
2. Spread on a baking sheet lined with parchment paper and bake for 15-20 minutes, stirring halfway through, until golden.
3. Let the granola cool, transfer it to a bowl, pour over the soy milk, and add the sliced banana.

Bake several servings at once - granola will stay crunchy in an airtight jar for 2 weeks.

1. Wash the celery stalks, trim the ends, and cut them into finger-length pieces.
2. Fill the grooves in the celery stalks with peanut butter.
3. Top with raisins.

This snack is known as “ants on a log”—you can replace the raisins with chopped dried cranberries.

1. Rinse the millet with hot water and cook it in salted water (about 15 minutes).
2. Sauté the chopped onion and garlic in oil until softened, add the curry powder, turmeric, ginger, and cumin, and cook for half a minute.
3. Add the chopped tomatoes (canned tomatoes work too) and drained chickpeas. Simmer for 10 minutes.
4. Stir in the spinach and wait for it to wilt. Season with salt and serve with the millet.

You can use basmati or brown rice instead of millet. This curry reheats well.

1. Dice the tomato.
2. Mix the cottage cheese with the tomato and chopped basil leaves, then season with pepper.
3. Sprinkle with sunflower seeds - ideally, toast them briefly in a dry pan first.

In winter, use a pinch of dried basil or oregano instead of fresh basil.

1. Slice the mushrooms, dice the onion, and sauté them in oil until the mushrooms are browned.
2. Drain the tofu, mash it with a fork, and add it to the pan with the turmeric and granulated garlic. Cook for 5 minutes, stirring.
3. Add the spinach, season with salt and pepper, and cook until wilted. Sprinkle with chopped parsley.

If you're not limiting carbs, serve the tofu scramble with a slice of rye bread.

1. Peel the kiwi and cut it into half-moons.
2. Spoon the Greek yogurt into a bowl, add the kiwi, and top with granola just before eating so it stays crunchy.

Choose granola with a short ingredient list and little sugar, or make your own with oats, nuts, and a little maple syrup.

1. Mix the chia seeds with the almond drink and a few drops of vanilla extract.
2. After 5 minutes, stir again to prevent lumps, then refrigerate for at least 2 hours or overnight.
3. Add fresh or thawed raspberries just before serving.

A pudding in a jar with a screw-top lid makes a convenient snack for work—prepare it the night before.

1. Cook the pasta for 2 minutes less than the package instructions. Break the broccoli into florets and cook for 3 minutes.
2. Beat the egg with the milk, crushed garlic, salt, pepper, and nutmeg.
3. Transfer the pasta and broccoli to an ovenproof dish, pour over the egg mixture, arrange the tomato slices on top, and sprinkle with grated cheese.
4. Bake for 20 minutes at 190°C, until the cheese is golden.

You can use cauliflower or spinach instead of broccoli. You can assemble the bake in the evening and cook it the next day.

1. Wash the plums, cut them in half, and remove the pits.
2. Blend the plums with the soy milk and a pinch of cinnamon until smooth.

Use frozen plums when they're out of season for a thick, chilled smoothie.

1. Mash the avocado and beans with the lemon juice and crushed garlic into a smooth spread. Season with salt, pepper and chili.
2. Spread the mixture on the slices of bread and top with tomato slices.

Canned beans work, too—just drain and rinse them.

1. Bring the milk to a boil, add the oats and cook over low heat for about 3 minutes, stirring.
2. Spoon the oatmeal into a bowl and let it cool slightly.
3. Top with Greek yogurt and sliced strawberries, then sprinkle with flaxseed.

When strawberries are out of season, use frozen ones. Add them to the oatmeal near the end of cooking to thaw.

1. Peel the mandarins and separate them into segments.
2. Serve with a handful of almonds, raw or briefly toasted in a dry pan.

When mandarins are out of season, use an apple or pear instead. You can swap the almonds for hazelnuts.

1. Sauté the chopped onion in oil until softened, add the grated carrot and celery, and cook for 3 minutes.
2. Add the diced potatoes, bay leaf, and allspice berries. Pour in water and broth, then cook for 15 minutes.
3. Add the drained beans and tomato paste, then cook for another 10 minutes. For a thicker soup, blend some of it.
4. Season with marjoram, smoked paprika, salt, and pepper. Serve with rye bread.

Rinse canned beans well. Soak dried beans overnight and cook them (for about an hour) before adding them to the soup.

1. Add the broad beans to salted boiling water and cook for 6-8 minutes, until tender (frozen beans take a little less time).
2. Drain and immediately toss with olive oil, pressed garlic and chopped dill.
3. Eat warm, popping the beans out of their skins as you go.

Out of season, use frozen broad beans—they’re available in stores year-round.

1. Melt the butter and sauté the chopped onion and garlic until softened. Add the cauliflower florets and pour in enough broth to cover them.
2. Cook for 15 minutes until tender, add the milk and blend until smooth.
3. Stir in half the grated Parmesan and season with salt, pepper and nutmeg.
4. Serve sprinkled with the remaining Parmesan and toasted pumpkin seeds.

Frozen cauliflower works too. You don't need to thaw it; just cook it for a few extra minutes.

1. Rinse the lentils and cook them in 2.5 times as much water for 12-15 minutes, until they break down.
2. Meanwhile, sauté the chopped onion and grated carrot in oil until softened (5-6 minutes).
3. Blend the lentils with the vegetables, tomato paste, marjoram, smoked paprika, salt, and pepper.
4. Spread the paste on the bread and top with slices of pickled cucumber.

The spread thickens as it cools. Make a larger batch while you're at it—it will keep in the refrigerator for 3 days.

1. Mash the avocado flesh with a fork, then mix in the lime juice, crushed garlic, salt, and a pinch of chili.
2. Add the finely diced tomato and mix.
3. Peel the carrot and kohlrabi, cut them into sticks, and dip them in the guacamole.

Guacamole browns quickly. For an on-the-go meal, cover it with plastic wrap pressed directly onto the surface.

1. Cook the pasta al dente and reserve half a cup of the cooking water.
2. Sauté the pressed garlic in olive oil, add the halved cherry tomatoes, and cook for 2 minutes. Add the spinach and let it wilt.
3. Add the ricotta and a little pasta water. Stir until smooth, then season with salt, pepper, and nutmeg.
4. Toss the sauce with the pasta and sprinkle with grated Parmesan.

You can use cottage cheese blended with a tablespoon of pasta cooking water instead of ricotta.

1. Peel the orange and banana, then cut them into pieces.
2. Blend the fruit with the carrot juice, flaxseed, and a pinch of ginger until smooth.

Instead of ground ginger, you can grate in a piece of fresh ginger root for a bolder flavor.

1. Drain the chickpeas and rinse them with cold water.
2. Dice the bell pepper, cucumber, and tomato, and finely chop the onion and parsley.
3. Mix the vegetables with the chickpeas, olive oil, lemon juice, cumin, salt, and pepper.

The salad tastes even better after chilling in the fridge for 15–20 minutes. It travels well, so it’s great to take with you.

1. Beat the egg with the milk and cinnamon in a shallow dish.
2. Dip both sides of the challah slices in the egg mixture.
3. Fry in hot butter for 2-3 minutes on each side, until golden brown.
4. Serve with yogurt and blueberries.

Challah that's a day or two old works best—it soaks up the mixture well and holds together while frying.

1. Wash the pear, remove the core, and dice the fruit.
2. Spoon the yogurt into a bowl, add the pear, and top with chopped almonds and cinnamon.

In winter, cook the pear in a dry pan with cinnamon for 2–3 minutes for a warm, spiced dessert.

1. Heat the oil in a pot and sauté the chopped onion and garlic until softened.
2. Add the diced squash and carrot, along with the rinsed lentils. Pour in enough water and stock to cover the vegetables, then simmer covered for 20 minutes.
3. Blend the soup until smooth, then season with salt, pepper, ginger, and nutmeg.
4. Toast the pumpkin seeds in a dry pan and sprinkle them over the soup.

You can use Hokkaido squash instead of butternut squash—it doesn't need to be peeled. The soup freezes well.

1. Wash the fruit, then peel the kiwi and orange.
2. Dice the apple, kiwi and orange, and halve the grapes.
3. Drizzle the fruit with lemon juice, add the chopped mint leaves and mix.
4. Sprinkle with chopped hazelnuts.

In summer, use seasonal fruit such as strawberries, blueberries and peaches.

1. Slice the tomatoes and mozzarella into slices about 1 cm thick.
2. Arrange alternating slices of tomato and mozzarella over the arugula.
3. Drizzle with olive oil and balsamic vinegar, then sprinkle with basil, salt, and pepper.

It tastes best with ripe tomatoes and fresh basil. For a more filling dinner, add a slice of whole-grain bread.

1. Cover the peas (frozen is fine) with boiling water for 3 minutes, then drain.
2. Blend them with olive oil, lemon juice, garlic, mint, salt, and pepper until smooth.
3. Spread the mixture on slices of bread, top with sliced radishes, and sprinkle with pumpkin seeds.

The spread keeps in the fridge for 2 days. You can use chives or dill instead of mint.

1. Press the tofu dry with a paper towel, cut it into cubes, and coat with smoked paprika and granulated garlic.
2. Heat the oil in a pan and fry the tofu for 6–8 minutes, turning it until golden on all sides.
3. Remove the pan from the heat and drizzle the tofu with soy sauce.
4. Serve with a tomato cut into quarters or with cherry tomatoes.

You can also bake the cubes in an oven preheated to 200°C for about 20 minutes. Make two servings at once—they taste great cold, too.

1. Rinse the lentils. Soften the chopped onion and garlic in oil, add the grated carrot and celery, and cook for 3 minutes.
2. Add the lentils, diced potatoes, tomato paste, and bay leaf. Pour in water and bouillon, then simmer for 30 minutes, until the lentils are tender.
3. Season with marjoram, smoked paprika, salt, and pepper, then sprinkle with parsley.

You can use red lentils instead of green lentils. They’ll cook in 15 minutes, and the soup will be thicker.

1. Wash the apple, remove the core, and cut it into wedges.
2. Spread the peanut butter on the apple wedges, or dip them in it.
3. Sprinkle with cinnamon.

For an on-the-go snack, drizzle the apple wedges with lemon juice to keep them from browning, and pack the peanut butter separately in a small jar.

1. Soften the chopped onion and garlic in olive oil, add the diced potatoes, and pour in enough broth to cover them.
2. Cook for 12 minutes, add the peas, and cook for another 5 minutes.
3. Blend the soup with the mint until smooth, then season with salt and pepper.
4. Toast the sunflower seeds in a dry pan and sprinkle them over the soup.

Frozen peas work best here—they’re sweet and don’t need to be thawed.