7-Day Plant-Based Menu Planner
If you’ve been curious about a whole food plant-based eating plan but not sure where to begin, this 7-Day Plant-Based Meal Planner will help get you started.
You may be wondering where in the world to begin. Our plant-based starter kits are a great way to begin because they include a book, a set of DVD lectures from Dr. Neal Barnard, and a folder full of helpful literature from the Physicians Committee for Responsible Medicine.
How it works
We’ve worked hard to make this as easy as possible, choosing recipes that don’t require a lot of time or specialty ingredients. Hopefully, you will find that planning and making healthy plant-based meals is much easier than you imagined it would be.
Below, there are three lists:
- Breakfast Options
- Lunch/Dinner Options
- Snacks & Desserts
I encourage you to plan for lunches to be leftovers from dinner. That’s what we do at my house, and it works great whether you pack lunch or eat at home.
Simply choose one recipe from each of the categories every day to plan your meals. Once you choose a recipe, click on it to see the details. There is a ‘Jump to Recipe’ button at the top of each page that will automatically scroll you down to the bottom where the recipe card is with ingredients, measurements, instructions, and even a print button.
How to Unlock the Menu Planner!
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I have created a printable PDF Menu Planner that should help keep track of the days and recipes.
Plant-Based Breakfasts
Breakfast is one meal that a lot of folks aren’t sure how to handle when it comes to switching to a plant-based lifestyle. The truth is that it really isn’t difficult at all.
I have included a few simple recipes that take only minutes to make, as well as a few others like muffins and pancakes that can be made over the weekend and then heated up throughout the week.
Breakfasts (photos and descriptions below):
- Sweet Potato Muffins
- Waffle Hash Browns
- Breakfast Scramble
- Overnight Oats
- Healthy Grits
- Banana Oat Pancakes
For even more ideas, check out my Breakfast Category Page for inspiration.
Breakfast Options 👇
Here are 6 terrific recipes for breakfast. Choose the options that work best for you. Whether it's breakfast on the go or one that requires a little cooking. If you make the muffins or pancakes over the weekend, they are terrific for eating on busy weekday mornings.
Fluffy and moist sweet potato batter swirled with apple sauce, raisins and cinnamon makes a dozen muffins that are packed with beta carotene and fiber. These vegan Sweet Potato Muffins are a welcome addition to any breakfast! Make ahead of time and freeze for quick breakfasts on the go!
Overnight oats are a mixture of old fashioned oats, plant milk such as almond (soy, cashew, etc.), and other delicious goodies that you mix up the night before in a bowl or jar with lid and leave in the refrigerator overnight.
This is the ultimate, healthy breakfast powerhouse! Your arteries will thank you! Watch our 5-minute cooking demo of this recipe above.
There are different kinds of grits--usually quick cooking and old fashioned. The quick cooking grits are loaded with sodium at 300 mg per serving, whereas the old fashion grits have 0 sodium.
Hash browns are one of my favorite breakfasts! One thing I really love is making them in a waffle iron because it cooks both sides at one time. No flipping required!
Pancakes are my husband’s favorite, and Saturdays are a great time to make them. Many times, I will cook a double-batch and freeze the leftovers. They freeze very well and make a quick breakfast on some fast-paced mornings. Top them with any fruit you have on hand and enjoy!
Plant-Based Lunch & Dinners
Your tip of the day is to plan for leftovers. It really simplifies meal planning when lunch is as easy as heating up leftovers from the night before.
These recipes are purposefully simple. We’re trying to make sure that anyone can prepare these dishes without needing a lot of experience in the kitchen.
Dinners & Lunches (photos and descriptions below):
Need more options? Check out our Dinner Category. For those with zero cooking experience or time, it might be helpful to begin with these 10 Simple Plant-Based Meals that can be made in less than 15 minutes. Another great place to browse is this list of Lazy Vegan Recipes.
Lunch & Dinner Options 👇
Okay, here we go with 7 of my favorite dinner recipes (and lunch leftovers)! As you get more comfortable with meal prep, you can check out all of our other recipes that are absolutely delicious.
No meat? No problem! This vegan black bean chili recipe has all the taste of a hearty chili and can be ready to eat in 15-minutes or less. The convenience of a three-ingredient dish without any greasy pans to clean.
This super easy Tofu Teriyaki dish is absolutely delicious and perfect for dinner any night of the week. Serve with rice or noodles to make a complete meal that the whole family is going to love!
I love soup for so many reasons! Not only is it easy to make and super filling, but it reheats and freezes well too. This barley vegetable soup recipe is also super healthy and loaded with wholesome ingredients. It can be a one-pot recipe for the stovetop or even made in a slow cooker.
These simple 15-minute Veggie Bowl Recipes are perfect for a quick lunch or dinner in a hurry. Different variations can even be prepared ahead of time to eat throughout the week when you don’t have time to meal plan.
My family absolutely loves pizza, and I love the fact that it can be made healthy and in minutes!
This fabulous Chickpea Tuna Salad recipe is from Cathy Fisher with Straight Up Food. Made with chickpeas, fresh vegetables, and seasonings, this vegan tuna is going to delight your taste buds!
Healthy meals just don’t get any easier than with these easy veggie wraps layered with hummus or mayo and piled high with fresh veggies like lettuce, spinach, carrots, cucumbers, and anything else you can think of.
Plant-Based Snacks & Desserts
Everyone loves a snack now and then, and the recipes in this list will help make sure you’re making the healthiest choices when it comes to snack time.
Desserts & Snacks (photos and descriptions below):
- One-Minute Chocolate Mug Cake
- Homemade Potato Chips
- Vanilla Nice Cream/ 3-Ingredients
- Crispy Air Fryer Chickpeas
- 10-Minute Basic Garlic Hummus
- Vegan Chocolate Mousse
- DateNuts
- Air Fryer Banana Boats
For even more inspiration, check out these 45 Vegan Dessert Recipes.
Snacks & Dessert Options 👇
Snacking doesn't have to make you feel guilty. When you are making these 8 low-fat, oil-free recipes, you'll see just how good healthy options can taste.
Fudgy, super simple, and ready in minutes, this vegan Chocolate Mug Cake is one of the easiest desserts you’ll find.
Potato chips CAN be healthy! This wonderful little potato chip maker comes with a potato slicer and costs less than $10. I never would have believed it, until I tried it for myself. It's true! We eat delicious, oil-free chips on our healthy diet all the time, and it only takes about 7-8 minutes in the microwave!
Yes, I’m serious! This simple nice cream recipe calls for only 3 ingredients and a blender to make. Not to mention, it has all the flavor of traditional ice cream but none of the fat.
These quick and easy air fryer chickpeas are absolutely delicious and completely oil-free. Choose from this tasty assortment of flavors!
This easy, oil-free, vegan hummus takes only about 10-minutes to make and requires absolutely no cooking. It also happens to be gluten-free.
This vegan chocolate mousse can be made in less than 15 minutes flat, with only 4 ingredients that you're likely to already have on-hand. And it's so unbelievably creamy and sweet!
Sometimes you just need something a little sweet that doesn’t require a lot of effort. Whether you’re making a snack for yourself or for a crowd, these easy stuffed dates are the perfect healthy dessert or snack.
So easy to make and absolutely delicious, these Air Fryer Banana Boats can even be made in your oven, on the grill, or over a campfire.
More meal planning help
- Beginner Plant-Based Diet Grocery List
- Whole Food Plant-Based Meal Planning
- How to Eat Plant-Based on a Budget
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
