Last week I shared a blog post about how you can incorporate more plant-based foods into your diet. If you are anything like me, I need to see examples of things before trying them. Having a 5-day plant-based meal plan already created as a reference or suggestion is extremely helpful to me.
I can simply swap out anything I don’t like with something I like. Or find a gluten-free option. I also made an assumption that one night per week will be used for takeout and another is perhaps leftovers. However, if you want a full 7-day plant-based meal plan you are in luck!
This is a well-balanced meal plan that includes a variety of whole grains, vegetables, and protein sources. Overnight oats, quinoa, and black bean salad, whole grain pasta, chia seed pudding, and brown rice are all good sources of complex carbohydrates. Green smoothie, roasted vegetables, grilled portobello mushroom burgers, tofu scramble, veggie wrap, and stir-fry all provide a good amount of vegetables. And, the meal plan includes protein from sources such as almonds, black beans, tofu, and nuts.
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Day 1:
- Breakfast: Overnight oats with sliced banana, sliced almonds, and a drizzle of maple syrup
- Lunch: Quinoa and black bean salad with cherry tomatoes, diced bell peppers, and a citrus vinaigrette. Link to Amazon quinoa
- Dinner: Roasted eggplant parmesan with a side of garlic-roasted broccoli
Day 2:
- Breakfast: Green smoothie with spinach, banana, and mango
- Lunch: Baked sweet potato topped with black beans, avocado, and salsa
- Dinner: Grilled portobello mushroom burgers with roasted zucchini and a side salad
Day 3:
- Breakfast: Tofu scramble with diced bell peppers and onions, served with whole grain toast
- Lunch: Whole grain pasta with a marinara sauce and roasted vegetables.
- Dinner: Grilled eggplant and tomato stacks with a side of quinoa and steamed green beans
Day 4:
- Breakfast: Chia seed pudding with mixed berries and chopped nuts. Amazon link to chia seeds
- Lunch: Chickpea and vegetable soup with a side of crusty bread.
- Dinner: Roasted cauliflower steaks with a Quinoa and black bean salad
Day 5:
- Breakfast: Pancakes made with whole grain flour and served with sliced banana and a drizzle of maple syrup
- Lunch: Veggie wrap with hummus, grated carrots, diced bell peppers, and sprouts
- Dinner: Stir-fry with tofu, brown rice, and a variety of vegetables (such as bell peppers, onions, and broccoli)
To wrap things up, this 5-day meal plan is a great way to get more plant-based foods into your diet. There’s a good mix of grains, veggies, and protein sources, and everything looks super tasty. Plus, it’s totally customizable – you can swap out anything you don’t like or find a gluten-free option. And if you need a full week’s worth of meals, there’s a 7-day meal plan available too. Whether you’re trying to eat more plants or just want to try something new, this is a good place to start.
Do you want more options like this to refer to? Let me know and I’d be glad to create a plan for you!
