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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.

mesh grocery bag with veggies on white background

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.

I’ve also included a 15-minute video of me explaining how to make this meal planner work for you.

Three 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.

minestrone soup close up in blue bowl with bread
Minestrone is plant-based delicious soup.

Three meals that you already like that could easily be veganized

In the next section, think of 3 meals you 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), a black bean burger (instead of a regular burger).

Vegan nachos on white plate with homemade chips in background
Nachos can easily be made vegan like this.

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.

vegan black bean burger on a bun with lettuce, tomato, and onion
Black Bean Burgers are hearty and filling.

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!

vegan pantry stable meals photo collage for pinterest

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Meal Planner PDF

plant based diet meal plan
Click this photo to download the Meal Planner.

Plant-Based Vegan Starter Kits $27

Vegan Plant Based Starter Kit
Due to supply shortages, we have temporarily suspended the sale of Starter Kits until further notice. We will resume fulfilling orders as soon as we’re able and we appreciate your understanding.

Click the photo above to see Starter Kit options and content. Choose which book comes in your kit. $27 plus tax and shipping in the US.

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Robert

Tuesday 3rd of December 2019

Thanks for this! Can I ask what are the recommendations for the percentage of carbohydrates, fats and proteins that are ideal daily targets?

Terri Edwards

Tuesday 3rd of December 2019

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/

Doris A Swenson

Saturday 20th of October 2018

where do I find the recipes on the meal and snack planner?

EatPlant-Based.com

Saturday 20th of October 2018

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!

Julia Dixon Smith

Sunday 28th of January 2018

I can't thank you enough for posting this!

EatPlant-Based.com

Monday 29th of January 2018

You are welcome, Julia! I am so glad that it is helpful.