Plant-based Meal Plan
If you’re considering switching to a plant-based diet, you might be concerned about a few common barriers: I don’t know what to eat, I don’t know how to make it taste good, or I don’t have time. We’ve got good news – we can break it down and take out all the guesswork. All you have to do is keep reading.
Below, you’ll find two weeks (or more!) of healthy, delicious, plant-based recipes. No more trial and error or recipe research, just easy, tasty, plant-based meals. Let’s get started.
3 MAIN MEALS
Listed below are options for three meals a day, providing two to three possible alternatives for each meal. This will help ensure you have ownership over the plan, options for different seasons, and a variety of foods that are appealing to you.
There are a few ways to take the next step. One option is to go through and pick out which meals you want over the week, create a shopping list, and get everything you need to have on hand. If that feels overwhelming, your other option is to just take it one day (or even one meal) at a time. Also, you certainly don’t have to make an entirely new meal three times a day. Leftovers are great time-savers; you can even make bigger batches of the snack options, so you have them for a few days in a row. The point of the plan is to give you options, fill you up, and make your life a little easier. That’s why we’ve included options for nutritious version of comforting classics, mason jar meals for on-the-go, even a plant-based version of Taco Tuesday. Remember that you should always check with your health care practitioner for specific suggestions regarding your health and how to best plan for your needs.
MONDAY
Breakfast:
Simple Orange Protein Smoothie
Lunch:
Mason Jar Salad with Soba Noodles
Dinner:
TUESDAY
Breakfast:
Lunch:
Walnut Mushroom Vegan Taco “Meat”
YEW Green Garbanzo Bean Vegan Tacos
Dinner:
WEDNESDAY
Breakfast:
Lunch:
Vietnamese Style Vermicelli Salad or Rolls
Dinner:
THURSDAY
Breakfast:
Peanut Butter Cup Overnight Oats
Lunch:
Eggless Crustless Vegetable Quiche
Dinner:
FRIDAY
Breakfast:
Raw Granola and Homemade Almond Milk
Lunch:
Dinner:
SATURDAY
Breakfast:
Lunch:
Dinner:
One Pot Vegan Alfredo with Broccoli
SUNDAY
Breakfast:
Blueberry Lemon Muffin Mug Cake
Lunch:
Dinner:
Cauliflower Steaks with Roasted Red Pepper Relish
DRINKS
We’ve included recipes for hot, cold, daytime, and adult drinks. Check out these options to get you started.
Hydrating Kombucha Mojito Mocktail
SIDES
When serving bigger groups or looking for more variety, you may want to add a side to the above-mentioned meals.
Pistachio Lime Cauliflower
Chickpea-Stuffed Grilled Avocado
Smashed Potatoes with Roasted Red Pepper
Vegan Mushroom Gravy with Miso
SNACKS
Try having 1-3 healthy snacks prepped at all times. When you’ve got readily-available options that fit your goals, you’re less likely to grab whatever option is closest.
Hummus Three Ways
Chocolate Peanut Butter Energy Balls
DESSERTS
No meal is complete without a little something sweet!
Protein Waffle Ice Cream Sandwich
Chocolate Peanut Butter Lava Cake
Raspberry Pistachio Vegan Ice Cream
If none of this is hitting the mark for you - or you’re ready for more – we have a full stocked recipe center on MyVega.com.
Which recipe has you running to the kitchen?
Tell us about it!
Share your meals and tag us @vegaplantnutrition
