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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.

plant based meal planner photo collage

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:

  1. Breakfast Options
  2. Lunch/Dinner Options
  3. 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!

You can access our 7-Day Menu Planner and more exclusive content to come by subscribing. Grow.me is a really cool tool that lets you bookmark and save your favorite recipes and posts.

  • Step 1: Click the Sign-Up to Unlock button below or the Heart icon in the bottom corner.
  • Step 2: Create an account with Grow and log in.
  • Step 3: That’s it! The menu planner (as well as future exclusive content) will automatically be unlocked as long as you are logged in. If you’re already logged in, you’ll see the entire content automatically.

Signing up will subscribe you to our email newsletter if you are not already an email subscriber. You can opt-out at any time.

Unlock Meal Planner Here👇

I have created a printable PDF Menu Planner that should help keep track of the days and recipes.

Meal Planner to help you keep track for the week.

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):

  1. Sweet Potato Muffins
  2. Waffle Hash Browns
  3. Breakfast Scramble
  4. Overnight Oats
  5. Healthy Grits
  6. Banana Oat Pancakes

For even more ideas, checkout 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.

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):

  1. Yes-You-Can Black Bean Chili
  2. Tofu Teriyaki with Broccoli
  3. Barley Vegetable Soup
  4. Veggie Bowl Recipes (with sauces)
  5. Vegan Veggie Pizza in Minutes
  6. Easy Chickpea Tuna Salad
  7. Veggie Wraps

Need more options? Checkout 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.

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):

  1. One-Minute Chocolate Mug Cake
  2. Homemade Potato Chips
  3. Vanilla Nice Cream/ 3-Ingredients
  4. Crispy Air Fryer Chickpeas
  5. 10-Minute Basic Garlic Hummus
  6. Vegan Chocolate Mousse
  7. DateNuts
  8. 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.

More meal planning help

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Vegan Plant Based Starter Kit
Plant-Based Starter Kits $27
vegan meal planner photo collage for pinterest