Eating a plant-based diet seems intimidating at first. But, like with any meal plan, just a little planning can go a long way. This is my 7-Day Whole Food Plant-Based Meal Plan to help you get started with a plant-based diet.
DISCLAIMER: I am not a doctor or nutritionist. Please consult with your doctor before drastically changing your diet. Also, calorie requirements differ from person to person. I don't denote serving sizes below - this is a great opportunity to honor your body's hunger and fullness cues.
Servings: This is a meal plan for one person. If you are cooking for a family, feel free to double or triple the recipes to accommodate more people.
Leftovers: This plan has you eating a lot of leftovers. Most of the recipes 'll be making create several servings. To avoid having to cook every single day, cook the quantity called for in the recipe and eat leftovers.
If you don't like leftovers, you'll need to half the recipes and head over to the mains section of my blog to find a few more lunch/dinner recipes to make. Keep in mind that if you do this then you'll need to cook every day.
Breakfast: I have a few sweet and savory options for breakfast. If you have a preference for all sweet or all savory, feel free to head over to the breakfast section of my blog and look for recipes that fit in with your preferences.
Dessert for the week: The Softest Vegan Chocolate Chip Cookies. This is optional, but nice to have if you're used to having a dessert.
Drinks: I recommend you stick with water, but that can get a little boring. Try some green tea or whipped coffee.
Snack Options: I love having a hummus or other dip on hand. It's a great option that facilitates you eating more vegetables! Another great option to have around is trail mix - something with no added sugar though. Also, fruit! Keep apples, bananas, berries, etc. around your house for a sweet snack.
Breakfast: Chia Pudding
Lunch: Simple Salad
Dinner: Plant-Based Garlic Mushroom Red Sauce + Roasted Broccoli & Cauliflower
Breakfast: Oil-Free Vegan Tofu Scramble
Lunch: Leftovers from Day 1 Dinner
Dinner: Cauliflower Rice Bowls
Breakfast: Vegan Overnight Oats
Lunch: Simple Salad
Dinner: Leftover Day 2 Dinner
Breakfast: Chia Pudding
Lunch: Leftover Day 2 Dinner
Dinner: Leftover Day 1 Dinner
Breakfast: Oil-Free Vegan Tofu Scramble
Lunch: Simple Salad
Dinner: Leftover Day 1 Dinner
Breakfast: Vegan Overnight Oats
Lunch: Leftover Day 2 Dinner
Dinner: Broccoli Chickpea Curry
Breakfast: French Toast
Lunch: Leftover Day 6 Dinner
Dinner: Any leftovers you have from the week
If you give this meal plan a try, let me know how it goes! Please leave a review in the comments section below. You can also stay in touch with me on social media by following me on Instagram, Pinterest, and TikTok or by subscribing to my newsletter.
a daughter of the Lord who eats lots of plants. I’m glad you’re here! On The Plant-Based Catholic I bring you nutritious, plant-based (vegan) recipes, explore the relationship between food and faith, and share my unique lifestyle.
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