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.
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:
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.
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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.
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.
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.
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.
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.
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!
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.
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…