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The Vegetarian Meal Plan

  • Meatless Meals Made Easy
    Delicious meals inspired by global cuisines
  • Made with the Best Ingredients
    Organic produce, eggs, and tofu made from non-GMO soy
  • Delivered to Your Door
    No recipe research, meal planning, or grocery shopping

Vegetarian Meal Plan Delivered

Chickpeas with kale and egg

Organic Produce

We strive to source 100% organic produce from the best farms Learn More ›

Plenty of Protein

Plant-based proteins, like organic, non-GMO tofu, plus organic eggs

Custom Sauces & Spice Blends

Global cuisines brought to life with vibrant, flavorful spices

Phenomenal Flavor

Recipes developed by our award-winning chef, so you'll never get bored

Vegetarian Nutritional Info

Balanced, meatless meals to keep you healthy and happy
Approved by our in-house dietitians

Pappardelle with spinach and hazelnuts
  • Perfectly Portioned: About 550-800 calories per serving
  • High in Protein: At least 20 grams per serving
  • High in Fiber: At least 5 grams per serving
  • Good Fats: Rich in omega-3s and good fats sourced from olives, nuts, seeds, and avocados.

Frequently Asked Questions

Frequently Asked Questions

While research shows nutritional requirements can be met while following a vegetarian diet, everyone's needs are different. It's important to consider factors such as pregnancy, intense physical activity, GI conditions that cause nutrient malabsorption, and other factors that may require increased attention to meet nutritional needs through a vegetarian diet. If nutrient deficiencies become a concern, we encourage you to work with a health professional to find a diet that supports your unique needs.
Vegetarians rely on an abundance of plants in their diet, which have high nutrient density and fiber, both essential for a balanced, healthy diet. Sufficient fiber intake helps create a thriving, healthy microbiome full of the gut bacteria essential for healthy digestion and overall well-being. The high nutrient density found in a plant-focused diet can help ensure ideal levels of micronutrients (things like essential vitamins and minerals) are met.
Our Vegetarian Meal Plan relies on a variety of plant-based protein sources such as legumes (beans, peas, lentils), whole grains, nuts, seeds, soy (in the form of edamame, tempeh, and tofu), nutritional yeast, and....lots of veggies! All vegetables have some protein, and some, like spinach, can have more than 5 grams per cup.
Veganism is a more restrictive diet than vegetarianism. Vegans do not consume any animal products (some go so far as to cut out honey) while vegetarians still enjoy certain animal products, such as dairy and eggs, that do come from animals but do not require their slaughter.
Eggs, milk, and cheese are excellent sources of both calcium and B12. Many cereals, plant-based milks, and nutritional yeast are fortified with B12, or you can take it daily or weekly as an oral supplement.
Yes! Milk and dairy products like cheese, yogurt, kefir, and ice cream are fully acceptable on a vegetarian–but not vegan–diet.
Eggs are acceptable on a vegetarian diet (but not vegan) and are a good source of protein. One egg has varying amounts of 13 essential vitamins and minerals plus 6 grams of high-quality protein.
A true, by-the-book vegetarian does not eat fish. However, some people adhere to a mostly vegetarian diet but occasionally eat fish and seafood. This is commonly known as a pescatarian diet. Our Pescatarian Meal Plan can be found here.
Restricting food groups such as meat and seafood alone are not enough to ensure weight loss. Attention to reduced calorie intake, balanced diet, and regular exercise are the most effective means of losing weight. Vegetarianism does, however, promote a plant-heavy diet, and plant-based foods tend to be higher in nutrient density per calorie than meat.

Learn More About The Vegetarian Diet

Reasons to Eat Vegetarian

There are many reasons to follow a vegetarian diet or to introduce more vegetarian meals (or days) into your routine. The three most common reasons people go vegetarian are to improve health, to make more environmentally responsible choices, and to support animal welfare. Following a vegetarian diet can help encourage a more nutrient-rich, clean diet that contributes to greater health and well-being. By abstaining from meat, vegetarians also reduce their environmental impact as meat production (especially beef) is a major emitter of greenhouse gases, a drain on our limited water resources, and a leading cause of rainforest deforestation. As far as animal rights, it goes without saying that vegetarians enjoy the clear conscience of not consuming the meat of another living being.

Environmental Implications of a Vegetarian Diet

The production of meat, poultry, and seafood are some of the most environmentally taxing industries on the planet. The energy, water, and space required to raise livestock is around ten times that of plant foods with equivalent caloric value. For example, it takes about 300 gallons of water to produce a pound of tofu as compared to over 1800 gallons for a single pound of beef. Irresponsible fishing practices within the fishing industry, such as trolling and overfishing, have greatly affected the health of our ocean ecosystems. The World Wide Fund for Nature estimates many major marine species populations have halved in size since 1970. Eating a vegetarian diet or more vegetarian meals is one of the biggest impacts a consumer can make for the environmental well-being of the planet.

Vegetarianism for Health

Rich in nutrients and fiber, vegetarian food supports the maintenance of healthy weight, as part of a calorie-conscious, balanced diet, and regular exercise.

Getting Used to Vegetarianism

You heard it here first: it's okay to ease in! If you've been eating meat every day for your entire life, nobody is asking you to go cold turkey ( turkey). Start small. You can start with Meatless Mondays, then maybe graduate to a few days a week (we know of a pretty handy meal plan that can make the transition seamless). Some call this approach "reducetarian"–they consciously try to consume less animal product at every turn. Then, before you know it, you'll have all the vegetarian know-how to make it a full-fledged lifestyle change or at least become a committed flexitarian.

Vegetarian vs. Flexitarian

A "flexitarian" is different than a vegetarian in that they make their own rules, so to speak. Flexitarians follow a predominantly vegetarian lifestyle but make exceptions for things like Thanksgiving turkey, dinner at a guest's house, or a choosing to order meat dishes perhaps only when eating out. Severe restriction can be a setup for failure (especially when cravings strike) and the notion of "all or nothing" approach is far less likely to succeed than allowing a deviation from the plan every once and a while. You'll need to decide for yourself where you fall on the vegetarian spectrum, but any increase in consumption of plant-based foods can be a win for health and the environment.

Vegetarian vs Pescatarian

A pescatarian follow the rules of vegetarianism, but occasionally adds fish or other seafood to their diet. Aside from being a good source of protein, many fish have healthful compounds like omega-3 fatty acids. If you would like to try a pescatarian diet, Sun Basket's Pescatarian Meal Plan can be found here.