7-Day Plant-Based Meal Plan

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Whether or not you’re vegan, it’s a good idea to incorporate this 7-Day Plant-Based Meal Plan into your diet. Plant-based meals often contain lots of vegetables, which are great sources of fiber and essential vitamins and minerals. Other ingredients commonly used in vegan cooking, such as legumes and whole grains, are also great sources of fiber. Fiber is essential for maintaing a healthy weight and stabilizing your blood sugar. Plus, you can tons of protein without eating meat, eggs, and dairy. Beans, chickpeas, lentils, and quinoa are all packed with the protein your body needs, and they’re delicious! Even if you don’t plan on being vegan after the week is up, you can still enjoy clean health benefits from our 7-Day Plant-Based Meal Plan. You’ll feel great, and you might even discover some new favorite recipes!

Day 1

7-Day Plant-Based Meal Plan

Breakfast: Banana Smash Oatmeal
Lunch: Asian Vegetable Lettuce Wrap with Peanut Sauce
Dinner: Lemon Roasted Brussels Sprouts and Linguine
(save some for tomorrow’s lunch!)
Snack Option: Sunflower Lentil Dip
with fresh veggies or Whole-Grain Pita Chips (save some for Day 5!)

Day 2

7-Day Plant-Based Meal Plan

Breakfast: Blueberry Chia Seed Pudding
Lunch: Lemon Roasted Brussels Sprouts and Linguine (left over from last night’s dinner)
Dinner: Roasted Vegetable Quinoa Buddha Bowl
(save some for lunch tomorrow!)
Snack Option: Avocado Wontons
(save some for Day 4!)

Day 3

7-Day Plant-Based Meal Plan

Breakfast: Almond Protein Smoothie
Lunch: Roasted Vegetable Quinoa Buddha Bowl (left over from last night’s dinner)
Dinner: Greek Lentil Soup
(save some for tomorrow’s lunch!)
Snack Option:
1 cup of olives

Day 4

Breakfast: Dark Chocolate Pumpkin Oatmeal
Lunch: Greek Lentil Soup (left over from last night’s dinner)
Dinner: Butternut Squash and Cranberry Quinoa Salad
(save some for tomorrow’s lunch!)
Snack Option:
Avocado Wontons (left over from Day 2)

Day 5

7-Day Plant-Based Meal Plan

Breakfast: Mango Shake
Lunch: Butternut Squash and Cranberry Quinoa Salad (left over from last night’s dinner)
Dinner: Spicy Grilled Tofu with Szechuan Vegetables
(save some for tomorrow’s lunch!)
Snack Option:
Sunflower Lentil Dip with fresh veggies or Whole-Grain Pita Chips (left over from Day 1)

Day 6

7-Day Plant-Based Meal Plan

Breakfast: Strawberry, Almond Butter, and Oatmeal Breakfast Parfait
Lunch: Spicy Grilled Tofu with Szechuan Vegetables (left over from last night’s dinner)
Dinner: Quinoa Lentil Burger
Snack Option: Chai-Spiced Candied Nuts
(save some for tomorrow!)

Day 7

7-Day Plant-Based Meal Plan

Breakfast: Breakfast Quinoa
Lunch: Avocado Hummus Bowl
Dinner: Slow Cooker Pumpkin Chili
Snack Option:
Chai-Spiced Candied Nuts (left over from yesterday)

What are your favorite plant-based meals? Leave us a comment to let us know!

Ready for dessert? Here are 6 Vegan Desserts to Satisfy a Sweet Tooth!

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8 Comments on "7-Day Plant-Based Meal Plan"

  1. Diane  August 25, 2019

    Will eating this way lower cholesterol?

    Reply
    • Erin Milller  August 31, 2019

      Hi Diane,

      Plant-based eating has been found to have positive effects on cholesterol levels, but it is always recommended that you speak with your doctor if you have any concerns.

      Reply
  2. Tammie  October 5, 2019

    I’m afraid to start getting less animal protein because I thought protein is what keeps u full? I hate beans n tofu I want to maybe start lowering the amount of animal protein but need some meal ideas that will keep me full with no beans or tofu

    Reply
    • Nichole Furlong  October 6, 2019

      Hi Tammie, eggs and nuts also include a good amount of protein. There are also many plant-based protein powders that you can add to recipes (smoothies, baking, etc). We have quite a few recipes that will include protein powder on our site!

      Reply
  3. Christine  October 30, 2019

    I am wondering if you have a calorie/macro count for the days?
    Thanks!

    Reply
    • Gale Compton  November 5, 2019

      Christine, The individual recipes have calories listed but not macros.

      Reply
  4. Matt  November 29, 2019

    Is there a grocery list for this?

    Reply
    • Gale Compton  December 1, 2019

      Matt, We currently don’t have a shopping list. I’ll add this to the list of shopping lists needed. When it’s completed, it will be added to the bottom of the post for download. Thank you for asking. 🙂

      Reply

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