7-Day Plant-Based Meal Plan

If you are interested in eating more plant-forward meals, but you are looking for more flexibility than a fully vegetarian or vegan diet, a plant-based eating pattern may be for you. It can be helpful to plan ahead and have a meal plan to ensure you choose a balance of foods that fit into a plant-based eating pattern.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for a Plant-Based Diet

A plant-based diet focuses on whole, minimally processed foods that come mostly from plants. While a plant-based diet does not need to exclude animal products completely, it does limit them and focuses mainly on vegetables, fruits, whole grains, legumes, seeds, and nuts. Some individuals may also exclude or limit refined foods such as added sugar, white flour, and processed oils.

Research shows that a plant-based diet may provide a number of health benefits. Studies show that those who follow a plant-based diet rich in vegetables, fruit, whole grains, legumes, and nuts had a significantly lower risk of heart disease than those following non-plant-based diets.

Plant-based diets are also shown to decrease the risk of cancer. In one study, people who ate vegetarian diets that included dairy and eggs had a lower risk of gastrointestinal cancer than those who followed other diet patterns. Additionally, those who ate a plant-based diet that included fish showed a 43% reduced risk of colorectal cancer compared to non-vegetarians.

Adopting a plant-based eating pattern is also beneficial for the environment. A plant-based diet is a more sustainable way of eating, which can help reduce greenhouse gas emissions, water use, and land used for farming. One study suggests that greenhouse gas emissions can be reduced by 70% by shifting the Western diet to more plant-based eating patterns.

When consuming a well-rounded plant-based diet with a variety of fruits, vegetables, whole grains, legumes, and some animal sources, deficiencies in vitamins and minerals are not common. However, a plant-based eating pattern may lack sufficient protein, vitamin D, calcium, vitamin B12, and iron.

7 Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and three snacks, which contain a healthy balance of carbohydrates, protein, and fat appropriate for a plant based eating pattern. You will also get plenty of fiber and antioxidants from fruits, vegetables, whole grains, and legumes.

It is OK to swap out similar menu items, but keep cooking methods in mind. Replacing baked tofu with grilled chicken is fine, but breading and frying the chicken won't work because the breading increases the calorie counts. You can adjust your calorie intake by consuming fewer snacks or eating larger snacks depending on your goals.

Day 1

Breakfast

• 1/2 cup oatmeal cooked in water
• 1 tablespoon ground flaxseed
• 1/4 cup slivered almonds
• 1/2 cup blueberries

Macronutrients: 294 calories, 9 grams protein, 31 grams carbohydrates, 17 grams fat

Snack

• 1 medium banana
• 1 tablespoon peanut butter

Macronutrients: 199 calories, 5 grams protein, 31 grams carbohydrates, 8 grams fat

Lunch

• 1 8-inch whole wheat wrap
• 4 ounces canned tuna mixed with 1/4 mashed avocado
• 1/4 cup tomatoes, chopped

Macronutrients: 360 calories, 32 grams protein, 25 grams carbohydrates, 15 grams fat

Snack

• One cucumber, sliced
• 1 ounce bag pita chips
  
• 3 tablespoons tzatziki dip

Macronutrients: 190 calories, 7 grams protein, 26 grams carbohydrates, 7 grams fat

Dinner

• 1 1/2 cups lentil pasta
• 1/2 cup tomato sauce
• 1/2 cup broccoli roasted with 1 tablespoon olive oil

Macronutrients: 494 calories, 26 grams protein, 55 grams carbohydrates, 21 grams fat

Snack

• 2 cups plain popcorn
• 1 ounce 70% dark chocolate

Macronutrients: 258 calories, 3 grams protein, 22 grams carbohydrates, 17 grams fat

Daily Totals: 1,795 calories, 82 grams protein, 189 grams carbohydrates, 85 grams fat

Day 2

Breakfast

• One slice 100% whole wheat bread
• 1 tablespoon peanut butter
• 1 medium sliced banana
• 1 tablespoon hemp seeds

Macronutrients: 335 calories, 12 grams protein, 45 grams carbohydrates, 14 grams fat

Snack

• 15 almonds
• 15 cherries

Macronutrients: 193 calories, 5 grams protein, 24 grams carbohydrates, 10 grams fat

Lunch

• Salad with 2 cups shredded romaine lettuce, 1/2 cup tomato chopped, 1/2 cup cucumber chopped, 1/4 cup black olives, 1/4 cup feta cheese, 1/2 cup chickpeas, and 2 tablespoons balsamic vinaigrette

Macronutrients: 389 calories, 16 grams protein, 39 grams carbohydrates, 21 grams fat

Snack

• 1/2 cup baby carrots
• 1/4 cup hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat

Dinner

• 4 ounces tofu
• 1 cup cooked brown rice
• 1/2 cup broccoli sauteed in 1 tablespoon olive oil
• 2 tablespoons peanut sauce

Macronutrients: 552 calories, 20 grams protein, 61 grams carbohydrates, 27 grams fat

Snack

• Three Medjool dates
• 2 tablespoons almond butter

Macronutrients: 396 calories, 8 grams protein, 60 grams carbohydrates, 18 grams fat

Daily Totals: 1,983 calories, 66 grams protein, 242 grams carbohydrates, 96 grams fat

Day 3

Breakfast

• Tofu scramble with 4 ounces tofu, 1 cup spinach, 1/2 cup chopped tomatoes, and spices
• One slice 100% whole wheat bread
• 1/2 medium avocado

Macronutrients: 399 calories, 24 grams protein, 35 grams carbohydrates, 23 grams fat

Snack

• Eight walnuts
• 1 large peach
  
  

Macronutrients: 174 calories, 4 grams protein, 19 grams carbohydrates, 11 grams fat

Lunch

• Quinoa salad with 1 cup cooked quinoa, 1/4 cup dried cranberries, 1/4 cup feta cheese, and 1/4 cup chopped pecans

Macronutrients: 632 calories, 16 grams protein, 78 grams carbohydrates, 32 grams fat

Snack

• 1/2 cup baby carrots
• 1/4 cup hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat

Dinner

• 4 ounces ground turkey
• 1 cup whole wheat pasta
• 1/2 cup tomato sauce
• 1/2 cup steamed broccoli

Macronutrients: 588 calories, 41 grams protein, 60 grams carbohydrates, 23 grams fat

Snack

• Two Medjool dates
• 1 tablespoon almond butter

Macronutrients: 231 calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat

Daily Totals: 2,144 calories, 95 grams protein, 244 grams carbohydrates, 103 grams fat

Day 4

Breakfast

• 1 cup coconut yogurt
• 1/4 cup low-sugar granola
• 1/2 cup raspberries

Macronutrients: 414 calories, 16 grams protein, 70 grams carbohydrates, 8 grams fat

Snack

• 1 large peach
• 1 ounce cheddar cheese

Macronutrients: 183 calories, 8 grams protein, 18 grams carbohydrates, 10 grams fat

Lunch

• 1 cup cooked brown rice
• 1/2 cup black beans
• 1/2 red bell pepper and 1/2 onion, sliced and sauteed in 1 tablespoon olive oil
• 1/4 cup salsa
• 1/2 avocado

Macronutrients: 668 calories, 17 grams protein, 87 grams carbohydrates, 31 grams fat

Snack

• 2 cups plain popcorn

Macronutrients: 88 calories, 1 gram protein, 9 grams carbohydrates, 5 grams fat

Dinner

• Two slices 100% whole wheat bread with two slices mozzarella cheese and slice of tomato
• 1 cup lentil soup
  

Macronutrients: 474 calories, 30 grams protein, 50 grams carbohydrates, 18 grams fat

Snack

• 1 cup cubed watermelon
• 1/4 cup cashews

Macronutrients: 242 calories, 6 grams protein, 23 grams carbohydrates, 16 grams fat

Daily Totals: 2,069 calories, 78 grams protein, 257 grams carbohydrates, 88 grams fat

Day 5

Breakfast

• One slice 100% whole wheat bread
• One poached egg
• 1/2 medium avocado
  

Macronutrients: 313 calories, 12 grams protein, 23 grams carbohydrates, 21 grams fat

Snack

• 1 small apple
• 1 tablespoon peanut butter

Macronutrients: 172 calories, 4 grams protein, 24 grams carbohydrates, 8 grams fat

Lunch

• One 8-inch whole wheat wrap
• Four slices red bell pepper
• 2 tablespoons hummus
• 1/4 cup tomatoes chopped
  
• 1/3 cup chickpeas

Macronutrients: 281 calories, 12 grams protein, 42 grams carbohydrates, 8 grams fat

Snack

• 1/4 cup pumpkin seeds
• 4 slices dried mango

Macronutrients: 205 calories, 4 grams protein, 42 grams carbohydrates, 4 grams fat

Dinner

• 4 ounces grilled salmon
• 1 medium baked sweet potato
• Eight asparagus spears roasted in 1 tablespoon olive oil

Macronutrients: 482 calories, 30 grams protein, 28 grams carbohydrates, 28 grams fat

Snack

• 1 cup coconut milk ice cream

Macronutrients: 290 calories, 5 grams protein, 29 grams carbohydrates, 18 grams fat

Daily Totals: 1,743 calories, 67 grams protein, 187 grams carbohydrates, 86 grams fat

Day 6

Breakfast

• 1/2 cup cooked oatmeal in water
• 1 tablespoon peanut butter
• 1 small chopped apple
• 1 teaspoon cinnamon

Macronutrients: 261 calories, 7 grams protein, 41 grams carbohydrates, 10 grams fat

Snack

• 15 cherries
• 15 almonds

Macronutrients: 193 calories, 5 grams protein, 24 grams carbohydrates, 10 grams fat

Lunch

• 1 1/2 cups lentil pasta
• 1/2 cup tomato sauce
• 1 tablespoon nutritional yeast

Macronutrients: 375 calories, 28 grams protein, 52 grams carbohydrates, 8 grams fat

Snack

• 1 ounce bag pita chips
• 1 cucumber, sliced
• 3 tablespoons tzatziki dip

Macronutrients: 190 calories, 7 grams protein, 26 grams carbohydrates, 7 grams fat

Dinner

• 4 ounces grilled chicken
• 1 cup cooked quinoa
• 1 cup roasted cauliflower with 1 tablespoon olive oil

Macronutrients: 538 calories, 44 grams protein, 45 grams carbohydrates, 21 grams fat

Snack

• 2 cups plain popcorn
• 1 ounce 70% dark chocolate

Macronutrients: 258 calories, 3 grams protein, 22 grams carbohydrates, 17 grams fat

Daily Totals: 1,814 calories, 95 grams protein, 209 grams carbohydrates, 73 grams fat

Day 7

Breakfast

• 1 cup 2% plain Greek yogurt
• 1 tablespoon hemp seeds
• 1/4 cup low-sugar granola
• 1/2 cup blueberries

Macronutrients: 393 calories, 28 grams protein, 36 grams carbohydrates, 16 grams fat

Snack

• 1 medium banana
• 1 tablespoon peanut butter

Macronutrients: 199 calories, 5 grams protein, 31 grams carbohydrates, 8 grams fat

Lunch

• One 8-inch whole wheat tortilla
• 1/3 cup black beans
• 1/3 cup corn
• 1/4 cup cheddar cheese
• 1/4 cup salsa

Macronutrients: 377 calories, 18 grams protein, 47 grams carbohydrates, 15 grams fat

Snack

• One red bell pepper, cut into slices
• 1/4 cup guacamole
• 12 tortilla chips

Macronutrients: 292 calories, 5 grams protein, 37 grams carbohydrates. 16 grams fat

Dinner

• One veggie burger patty
• One whole wheat English muffin
• Two slices tomato
• 1 tablespoon ketchup
• 1/2 medium sweet potato, cut into spears, roasted with 1 tablespoon olive oil

Macronutrients: 432 calories, 17 grams protein, 47 grams carbohydrates, 19 grams fat

Snack

• Raspberry "nice cream" with 1 frozen banana, 1/4 cup frozen raspberries, and 1 tablespoon water blended

Macronutrients: 121 calories, 2 grams protein, 31 grams carbohydrates, 1 gram fat

Daily Totals: 1,814 calories, 75 grams protein, 229 grams carbohydrates, 75 grams fat

A Word From Verywell

Planning nutritious, tasty, and balanced plant-based meals does not need to be difficult with a little planning ahead and prep. Consider speaking with a registered dietitian to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.