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7-Day Plant-Based Meal Plan

7-Day Plant-Based Meal Plan

Here’s a 7-day meal plan featuring all plant-based foods:

Day 1

  • Breakfast: Overnight oats with almond milk, chia seeds, and mixed berries
  • Lunch: Quinoa and black bean salad with avocado, corn, cherry tomatoes, and a lime vinaigrette
  • Dinner: Roasted vegetable and tofu stir-fry with brown rice

Day 2

  • Breakfast: Smoothie with banana, spinach, and almond butter
  • Lunch: Grilled portobello mushrooms with hummus, lettuce, and tomato on a whole-grain bun
  • Dinner: Ratatouille with lentils and pasta

Day 3

  • Breakfast: Tofu scramble with bell peppers, onions, and spinach
  • Lunch: Chili made with kidney beans, lentils, and diced vegetables, served with cornbread
  • Dinner: Baked eggplant parmesan with marinara sauce and whole-grain spaghetti

Day 4

  • Breakfast: Chia seed pudding with coconut milk and mango
  • Lunch: Grilled vegetable and hummus wrap with lettuce, tomato, and red onions
  • Dinner: Black bean and sweet potato tacos with avocado, salsa, and cashew sour cream

Day 5

  • Breakfast: Banana and peanut butter toast
  • Lunch: Farro and roasted vegetable salad with a lemon tahini dressing
  • Dinner: Mushroom and lentil curry with brown rice

Day 6

  • Breakfast: Oat and hemp seed porridge with berries and almond milk
  • Lunch: BBQ pulled jackfruit sandwiches with coleslaw
  • Dinner: Spaghetti and “meatballs” made with lentils and nuts, served with marinara sauce

Day 7

  • Breakfast: Green smoothie with spinach, kale, and avocado
  • Lunch: Artichoke and white bean salad with cherry tomatoes, red onions, and a vinaigrette
  • Dinner: Grilled eggplant and zucchini with a quinoa and chickpea tabbouleh

I hope this meal plan helps and that you enjoy trying out these plant-based recipes! Let me know if you have any questions or would like more meal-planning ideas.

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