Whole Food Plant-Based Diet Meal Planning
So many people feel overwhelmed with trying to figure out what they can eat for breakfasts, lunch/dinners, and snacks. So I want to share this plant-based diet meal plan resource that should make things a little easier.
Planning healthy meals ahead makes it easier to stay on track with your goals by saving time, reducing stress, and ensuring you have nutritious options ready to go. This meal planning guide will show you simple steps to get started and make healthy eating a breeze!
Reasons to eat plant-based
- Boost Your Health: A plant-based diet is rich in fiber, vitamins, and antioxidants, helping to lower the risk of chronic diseases like heart disease and diabetes.
- Enjoy Delicious Variety: Plant-based meals are full of vibrant flavors, textures, and endless creative possibilities with fruits, vegetables, grains, and legumes.
- Support the Environment: Eating plant-based reduces your carbon footprint and conserves natural resources, making it a more sustainable choice.
- Promote Animal Welfare: Choosing a plant-based diet helps reduce the demand for animal products, supporting a more compassionate and ethical lifestyle.
Wheelhouse meals
Most of us have about nine meals that we make over and over because we like them and they are familiar to us. We keep the ingredients on hand and can whip them up in no time. I call those the 9 meals in our Wheelhouse.
The key to being successful with plant-based nutrition is changing out those old wheelhouse meals to healthier ones.
The Meal & Snack Planner below will help guide you to do that. It links breakfast and snack ideas from my website to help get you started. Our Plant-Based Starter Kits can help you get going on the right track!
I’ve also included a 15-minute video of me explaining how to make this meal planner work for you.
Three naturally plant-based meals
The meal planner encourages you to first think of 3 meals that you already like that are plant-based. That might be vegetable soup, pasta salad, Portobello burgers, rice dishes, baked potatoes, etc, and write those down.
Three meals that could easily be veganized
In the next section, think of 3 meals you already like that could easily be veganized. That might be spaghetti made with marinara and veggies or bulgur (no ground beef), tacos with beans and rice (no cheese or beef), or a black bean burger (instead of a regular burger).
Three meals that are new to you
Lastly, you’ll need to get creative and resourceful. Look through plant-based cookbooks and websites to try new recipes. Keep trying until you come up with 3 new recipes that you really like that can complete that Wheelhouse recipe list.
With a completed list, you will be able to keep the main ingredients stocked in your kitchen to whip up the new favorites in a flash. In time, this becomes your new, healthier second nature.
Hang in there, because it does get easier with time!
Meal Planner PDF
For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!
Easy Plant-Based Recipes
Articles that might be helpful:
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…
This was great! Thank you for posting.
Hi Robin- Glad it’s helpful. Happy New Year!
Thanks for this! Can I ask what are the recommendations for the percentage of carbohydrates, fats and proteins that are ideal daily targets?
You’re welcome, and I’m glad it’s helpful. The recommended macronutrient percentages are 80% complex carbs 10% protein, and 10% fat according to T. Colin Campbell, Ph.D. https://eatplant-based.com/dr-colin-campbell-the-china-study/
where do I find the recipes on the meal and snack planner?
They are on this site. If you click on the title of each recipe in blue, it will take you right to the recipes. Enjoy!
I can’t thank you enough for posting this!
You are welcome, Julia! I am so glad that it is helpful.