Weekly Meal Plan – Plant Based
Reading Time: 9 minutes This one-week meal plan is an example of whole foods plant based diet and is meant to serve as a guide only. You can follow it closely, or you can simply incorporate elements and foods into your existing meal plan.
The plan it is not measured with calorie restriction or deprivation but it’s focused on whole nutritional value, where you will feel satisfied and full. If you want to eat more or less you can totally do it. Make it as your own. Just for an example I am adding calorie value of each meal.
It is also very important to time your meals depends on your activity level and what you eat before and after an exercise program you follow and how you should eat while you have rest days or low intensity days.
Every day of this meal plan is divided into 5 parts (3 main meals and 2 snacks). You can eat smaller or bigger portions because the food in here is balanced, healthy and non-stimulating. So basically you will not gain fat or get fat on this kind of meal plan. You can also chose only 1 snack if you wish.
I suggest you start your day with lukewarm lemon water, have one smoothie per day and include at least 3 big-mixed salads as one of your main meals in your weekly meal plan. Start with that and then slowly move on. I am sure you will start feeling amazing after just one week and over time you will see great results in overall health.
(For calculations of calories I used Cronometer.com – A web app for counting calories and tracking your diet and health metrics.)
DAY 1
Breakfast (257 kcal)
Baked beans (1/2 cup) with Capsicum, Tomato and Spices + 1 piece of Brown bread
| Description | Amount | Unit | Calories |
| Baked Beans, Vegetarian | 0.5 | cup | 119.38 |
| Red Capsicum, Raw | 0.33 | large – 3″ diameter x 3 3/4″ | 14.21 |
| Green Capsicum, Raw | 0.33 | medium – 2 1/2″ diameter x 2 3/4″ | 7.93 |
| Yellow Capsicum, Raw | 0.33 | large – 3″ diameter x 3 3/4″ | 16.74 |
| Mushrooms, Raw | 0.5 | cup, whole pieces | 10.56 |
| Boston Brown Bread | 1 | slice – 3 1/4″ diameter x 1/2″ | 87.75 |
Click on this link for your RECIPE
Snack (191 kcal)
Apple with Cinnamon & Peanut butter
| Description | Amount | Unit | Calories |
| Apple, Fresh, With Skin | 1 | medium – 3″ diameter | 94.64 |
| Peanut Butter, Unsalted | 1 | tbsp | 96.43 |
| Cinnamon, Ground | 0.33 | tsp | 2.14 |
Click on this link for your RECIPE
Lunch (429 kcal)
Rice noodles with Veggies and Peas
| Description | Amount | Unit | Calories |
| Rice Noodles, Cooked in Salted Water | 1 | cup | 190.07 |
| Tomato, Red, Raw | 1 | large – 3″ diameter | 32.76 |
| Eggplant, Cooked | 1 | small | 143.5 |
| Peas, Green, Frozen, Cooked, Boiled, Drained, Without Salt | 0.5 | cup, whole pieces | 62.4 |
Snack 2 (250 kcal)
Green smoothie with Protein powder
| Description | Amount | Unit | Calories |
| Spinach, Raw | 1 | cup, cut pieces | 6.9 |
| Pear, Raw | 1 | medium – 2 1/2″ diameter | 101.46 |
| Coconut Water, Fresh Liquid from Coconut | 1 | cup | 45.6 |
| Almond Milk, Plain, Original, Unsweetened | 1 | cup | 36 |
| Protein Powder, Superfood, Vanilla | 1 | × 2 tbsp | 60 |
Click on this link to similar GREEN SMOOTHIE RECIPE
Dinner (460 kcal)
Steamed Cauliflower and Broccoli with Black beans, seasoned with Balsamic vinegar and Olive oil
| Description | Amount | Unit | Calories |
| Cauliflower, Cooked from Frozen | 1 | cup, cut pieces | 34.2 |
| Broccoli, Cooked from Frozen | 1 | cup, chopped | 51.52 |
| Black Beans, Canned, Drained | 1 | cup, whole pieces | 240.79 |
| Olive Oil | 1 | tbsp | 119.34 |
| Balsamic Vinegar | 1 | tbsp | 14.02 |
Click on this link for similar refreshing salad
Daily total calories: 1587 kcal
DAY 2
Breakfast (426 kcal)
Oats with Fruits, Chia seeds, Protein powder and Cinnamon
| Description | Amount | Unit | Calories |
| Oats, Regular or Quick, Dry | 0.5 | cup | 153.48 |
| Bananas, Raw | 1 | medium – 7″ to 7 7/8″ long | 105.02 |
| Blueberries, Frozen, Unsweetened | 0.5 | cup | 58.65 |
| Protein Powder, Superfood, Vanilla | 1 | × 2 tbsp | 60 |
| Chia Seeds | 1 | tbsp, whole pieces | 48.6 |
| Cinnamon, Ground | 0.5 | tsp | 3.21 |
Find your similar recipe here!
Snack 1 (213 kcal)
Fruit or Green smoothie with Protein powder (pre workout meal)
| Description | Amount | Unit | Calories |
| Coconut Milk, Plain or Original, Fortified, Unsweetened | 1 | cup | 42.9 |
| Spinach, Raw | 0.5 | cup, cut pieces | 3.45 |
| Bananas, Raw | 1 | medium – 7″ to 7 7/8″ long | 105.02 |
| Lemon Juice, Raw | 1 | wedge – juice from one wedge or slice | 1.3 |
| Protein Powder, Superfood, Vanilla | 1 | × 2 tbsp | 60 |
Another choice for your healthy smoothie on this link!
Lunch (341 kcal)
Brown rice with Veggies and Beans (Fried rice style or as Risotto)
| Description | Amount | Unit | Calories |
| Brown Rice, Steamed | 0.5 | cup | 124.23 |
| Onion, White, Yellow or Red, Raw | 0.33 | cup | 25.88 |
| Garlic, Fresh | 1 | clove | 4.47 |
| Carrots, Raw | 1 | medium – 6″ to 7″ long | 25.01 |
| Chickpeas, Garbanzo Beans, Bengal Gram, Mature Seeds, Cooked, Boiled, with Salt | 0.5 | cup | 134.48 |
| Broccoli, Cooked From Fresh | 0.5 | cup, chopped | 27.3 |
Try Buckwheat instead of Brown Rice! Click on this link to get full recipe!
Snack 2 (175 kcal)
Hummus with Veggie sticks
| Description | Amount | Unit | Calories |
| Hummus, Home Prepared | 0.33 | cup | 145.14 |
| Celery, Raw | 1 | cup, diced | 14.14 |
| Cucumber, Raw, With Peel | 1 | cup, sliced | 15.6 |
Dinner (497 kcal)
Green salad with mixed veggies and Tofu
| Description | Amount | Unit | Calories |
| Lettuce, Mixed Greens | 2 | cup, chopped | 18.92 |
| Tomato, Red, Raw | 1 | large – 3″ diameter | 32.76 |
| Black Beans, Canned, Drained | 0.5 | cup, whole pieces | 120.4 |
| Corn, Yellow, Canned, Drained | 0.5 | cup, whole pieces | 54.94 |
| Green Olives | 5 | small | 21.03 |
| Tofu, Raw (Not Silken), Cooked, Firm | 0.3 | block – 7″ x 1 9/16″ x 1 5/8″ | 75.94 |
| Salt, Himalayan (pink) | 1 | dash | 0 |
| Olive Oil | 1 | tbsp | 119.34 |
| Balsamic Vinegar | 1 | tbsp | 14.02 |
Maybe you are for Cous-Cous salad instead? Recipe HERE!
Total Daily Calories: 1652 kcal
DAY 3
Breakfast (205 kcal)
Chickpeas omelet
| Description | Amount | Unit | Calories |
| Chickpea Flour | 0.33 | cup | 118.67 |
| Flax Seeds, Not Fortified | 1 | tbsp, chopped | 37.38 |
| Tomato, Red, Raw | 1 | small – 2 2/5″ diameter | 16.38 |
| Red Bell Peppers, Raw | 0.5 | large – 3″ diameter x 3 3/4″ | 21.32 |
| Black Pepper, Ground | 1 | dash | 0.25 |
| Mushrooms, Raw | 0.5 | cup, whole pieces | 10.56 |
| Salt, Himalayan (pink) | 1 | tsp | 0 |
Snack (233 kcal)
Green smoothie with Banana and Spinach
| Description | Amount | Unit | Calories |
| Soy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink | 1 | cup | 87.72 |
| Spirulina, Dried | 1 | tsp, chopped | 6.77 |
| Bananas, Raw | 1 | medium – 7″ to 7 7/8″ long | 105.02 |
| Spinach, Cooked from Frozen | 0.5 | cup, chopped | 32.3 |
| Lemon Juice, Raw | 1 | wedge – juice from one wedge or slice | 1.3 |
Simply blend all together!
You wish to try another smoothie recipe? Click on this link to get more options!
Lunch (421 kcal)
Curry with Lentils and Sweet potatoes with Veggie mix and Cashew nuts
| Description | Amount | Unit | Calories |
| Lentils, Boiled | 0.5 | cup, whole pieces | 114.84 |
| Sweet Potato, Boiled | 0.5 | cup | 101.6 |
| Carrots, Raw | 1 | medium – 6″ to 7″ long | 25.01 |
| Cashews, Raw | 0.25 | cup, whole pieces | 179.72 |
Snack 2 (175 kcal)
Hummus spread with Veggie sticks
| Description | Amount | Unit | Calories |
| Hummus, Home Prepared | 0.33 | cup | 145.14 |
| Celery, Raw | 1 | cup, diced | 14.14 |
| Cucumber, Raw, With Peel | 1 | cup, sliced | 15.6 |
Other snack choices are found here!
Dinner (497 kcal)
Green salad with Black beans and Grilled tofu
| Description | Amount | Unit | Calories |
| Lettuce, Mixed Greens | 2 | cup, chopped | 18.92 |
| Tomato, Red, Raw | 1 | large – 3″ diameter | 32.76 |
| Black Beans, Canned, Drained | 0.5 | cup, whole pieces | 120.4 |
| Corn, Yellow, Canned, Drained | 0.5 | cup, whole pieces | 54.94 |
| Green Olives | 5 | small | 21.03 |
| Tofu, Raw (Not Silken), Cooked, Firm | 0.3 | block – 7″ x 1 9/16″ x 1 5/8″ | 75.94 |
| Salt, Himalayan (pink) | 1 | dash | 0 |
| Olive Oil | 1 | tbsp | 119.34 |
| Balsamic Vinegar | 1 | tbsp | 14.02 |
- Snacks are optional; choose one of the 2 options
- Drink at least 2 liters of water, green tea or herbal tea throughout the day.
- If you are a coffee lover, go for 1 cup of pure black coffee with no added sugar and cream.
Another healthy choice for you simple yet delicious salad! Check them out on this link!
TOTAL DAILY CALORIES: 1300 KCAL
DAY 4
Breakfast (426 kcal)
Oats with Fruits (change the fruits if you wish)
| Description | Amount | Unit | Calories |
| Oats, Regular or Quick, Dry | 0.5 | cup | 153.48 |
| Bananas, Raw | 1 | medium – 7″ to 7 7/8″ long | 105.02 |
| Blueberries, Frozen, Unsweetened | 0.5 | cup | 58.65 |
| Protein Powder, Superfood, Vanilla | 1 | × 2 tbsp | 60 |
| Chia Seeds | 1 | tbsp, whole pieces | 48.6 |
| Cinnamon, Ground | 0.5 | tsp | 3.21 |
Healthy Oatmeal step by step recipe here!
Snack (250 kcal)
Chia seeds Pudding with Raspberries
| Description | Amount | Unit | Calories |
| Chia Seeds | 3 | tbsp, whole pieces | 145.8 |
| Raspberries, Frozen, Unsweetened | 0.5 | cup | 70 |
| Vanilla Extract | 1 | tsp | 12.48 |
| Coconut Milk, Plain or Original, Fortified, Unsweetened | 0.5 | cup | 21.45 |
Maybe swap for Almond Lemon Bites?
Lunch (269 kcal)
Brown Lentils salad with Fresh veggies, Spices and Herbs
| Description | Amount | Unit | Calories |
| Global Organics, Brown Lentils, Canned | 1 | serving | 62.34 |
| Tomato, Red, Raw | 1 | large – 3″ diameter | 32.76 |
| Cucumber, Raw, With Peel | 1 | cup, sliced | 15.6 |
| Green Olives | 5 | small | 21.03 |
| Thyme, Dried | 1 | tsp | 2.48 |
| Basil, Dried | 1 | tsp | 1.63 |
| Olive Oil | 1 | tbsp | 119.34 |
| Balsamic Vinegar | 1 | tbsp | 14.02 |
| Salt, Himalayan (pink) | 2 | dash | 0 |
Other Lunch Ideas! Click Here!
Snack (227 kcal)
Choco Chia seeds Pudding
| Description | Amount | Unit | Calories |
| Chia Seeds | 3 | tbsp, whole pieces | 145.8 |
| Almond Milk, Plain, Original, Unsweetened | 0.5 | cup | 18 |
| Cocoa Powder, Unsweetened | 1 | tbsp | 12.26 |
| Maple Syrup | 1 | tbsp | 51.19 |
You want to have another snack? Here are other options!
Dinner (342 kcal)
Oven-roasted veggies with Grilled tofu or Beans or Chickpeas
| Description | Amount | Unit | Calories |
| Broccoli, Cooked From Fresh | 1 | cup, chopped | 54.6 |
| Cauliflower, Cooked from Fresh | 1 | cup, cut pieces | 28.52 |
| Carrots, Cooked From Fresh | 2 | medium – 6″ to 7″ long | 39.2 |
| Eggplant, Cooked | 0.5 | medium | 94.15 |
| Tofu, Raw, Not Silken, Cooked, Extra Firm | 0.33 | block | 125.84 |
- Snacks are optional; choose one of the 2 options
- Drink at least 2 liters of water, green tea or herbal tea throughout the day.
- If you are a coffee lover, go for 1 cup of pure black coffee with no added sugar and cream.
All Dinner Ideas are under this link! Enjoy!
TOTAL DAILY CALORIES: 1514 KCAL
DAY 5
Breakfast (257 kcal)
Baked beans with Veggies, Mushrooms and Spices
| Description | Amount | Unit | Calories |
| Baked Beans, Vegetarian | 0.5 | cup | 119.38 |
| Red Capsicum, Raw | 0.33 | large – 3″ diameter x 3 3/4″ | 14.21 |
| Green Capsicum, Raw | 0.33 | medium – 2 1/2″ diameter x 2 3/4″ | 7.93 |
| Yellow Capsicum, Raw | 0.33 | large – 3″ diameter x 3 3/4″ | 16.74 |
| Mushrooms, Raw | 0.5 | cup, whole pieces | 10.56 |
| Boston Brown Bread | 1 | slice – 3 1/4″ diameter x 1/2″ | 87.75 |
You don’t want to eat beans? Then try Tofu Scramble instead!
Snack (250 kcal)
Fruits with Peanut butter
| Description | Amount | Unit | Calories |
| Apple, Fresh, With Skin | 1 | medium – 3″ diameter | 94.64 |
| Blueberries, Frozen, Unsweetened | 0.5 | cup | 58.65 |
| Peanut Butter, Salted | 1 | tbsp | 96.43 |
Lunch (371 kcal)
Quinoa with Veggies and Mushrooms
| Description | Amount | Unit | Calories |
| Quinoa, Cooked | 0.5 | cup | 111 |
| Orchids, Dried Mushroom, Shitake | 3 | × 0.30 oz | 90 |
| Onion, White, Yellow or Red, Raw | 0.25 | cup | 19.41 |
| Garlic, Fresh | 1 | clove | 4.47 |
| Tomato Sauce | 1 | cup | 58.8 |
| Carrots, Raw | 1 | medium – 6″ to 7″ long | 25.01 |
| Peas, Green, Frozen, Cooked, Boiled, Drained, Without Salt | 0.5 | cup, whole pieces | 62.4 |
Or try this Buckwheat meal instead!
Snack (233 kcal)
Green smoothie with Spinach and Banana
| Description | Amount | Unit | Calories |
| Soy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink | 1 | cup | 87.72 |
| Spirulina, Dried | 1 | tsp, chopped | 6.77 |
| Bananas, Raw | 1 | medium – 7″ to 7 7/8″ long | 105.02 |
| Spinach, Cooked from Frozen | 0.5 | cup, chopped | 32.3 |
| Lemon Juice, Raw | 1 | wedge – juice from one wedge or slice | 1.3 |
Dinner (497 kcal)
Grilled tofu with mixed veggie salad
| Description | Amount | Unit | Calories |
| Lettuce, Mixed Greens | 2 | cup, chopped | 18.92 |
| Tomato, Red, Raw | 1 | large – 3″ diameter | 32.76 |
| Black Beans, Canned, Drained | 0.5 | cup, whole pieces | 120.4 |
| Corn, Yellow, Canned, Drained | 0.5 | cup, whole pieces | 54.94 |
| Green Olives | 5 | small | 21.03 |
| Tofu, Raw (Not Silken), Cooked, Firm | 0.3 | block – 7″ x 1 9/16″ x 1 5/8″ | 75.94 |
| Salt, Himalayan (pink) | 1 | dash | 0 |
| Olive Oil | 1 | tbsp | 119.34 |
| Balsamic Vinegar | 1 | tbsp | 14.02 |
- Snacks are optional; choose one of the 2 options
- Drink at least 2 liters of water, green tea or herbal tea throughout the day.
- If you are a coffee lover, go for 1 cup of pure black coffee with no added sugar and cream.
Your other dinner choices! Click here for more recipes!
TOTAL DAILY CALORIES: 1608 kcal
DAY 6
Breakfast (378 kcal)
Protein Oat Pancakes with Raisins, Banana and Cinnamon
| Description | Amount | Unit | Calories |
| Oat Flour, Whole Grain | 0.33 | cup | 151.75 |
| Soy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink | 1 | cup | 87.72 |
| Cinnamon, Ground | 1 | tsp | 6.42 |
| Raisins, Uncooked | 1 | tbsp, whole pieces | 27.1 |
| Banana, Fresh | 1 | medium – 7″ to 7 7/8″ long | 105.02 |
Pancakes recipe is one of the best i have ever tried! A bit different version is found here!
Snack (233 kcal)
Smoothie with Protein powder
| Description | Amount | Unit | Calories |
| Soy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink | 1 | cup | 87.72 |
| Spirulina, Dried | 1 | tsp, chopped | 6.77 |
| Bananas, Raw | 1 | medium – 7″ to 7 7/8″ long | 105.02 |
| Spinach, Cooked from Frozen | 0.5 | cup, chopped | 32.3 |
| Lemon Juice, Raw | 1 | wedge – juice from one wedge or slice | 1.3 |
Lunch (388 kcal)
Oven baked Sweet potato with Butter beans, Broccoli and Cauliflower
| Description | Amount | Unit | Calories |
| Sweet Potato, Baked | 0.5 | cup | 120.32 |
| Brussels Sprouts, Cooked from Fresh | 1 | cup | 80.25 |
| Cauliflower, Cooked from Fresh | 1 | cup, cut pieces | 28.52 |
| Broccoli, Cooked From Fresh | 1 | cup, chopped | 54.6 |
| Butter Bean, immature Lima Bean | 0.5 | cup | 104.55 |
Snack (230 kcal)
Guacamole salad
| Description | Amount | Unit | Calories |
| Avocado, Black Skin, California Type | 0.5 | each | 113.56 |
| Onion, White, Yellow or Red, Raw | 0.5 | small | 14 |
| Tomato, Red, Raw | 1 | medium – 2 3/5″ diameter | 22.14 |
| Lemon Juice, Raw | 2 | wedge – juice from one wedge or slice | 2.6 |
| Boston Brown Bread | 1 | slice – 3 1/4″ diameter x 1/2″ | 87.75 |
| Salt, Himalayan (pink) | 1 | dash | 0 |
| Black Pepper, Ground | 1 | dash | 0.25 |
Recipe for this super delicious salad is here!
Dinner (431 kcal)
Big green salad with Quinoa and Spinach
| Description | Amount | Unit | Calories |
| Lettuce, Romaine or Cos | 2 | cup, chopped | 15.98 |
| Baby Spinach, Raw | 2 | cup, cut pieces | 13.8 |
| Cucumber, Raw, With Peel | 1 | cup, sliced | 15.6 |
| Tomato, Red, Raw | 1 | medium – 2 3/5″ diameter | 22.14 |
| Walnuts | 2 | tbsp, halves | 81.75 |
| Flax Seeds, Not Fortified | 1 | tbsp, chopped | 37.38 |
| Olive Oil | 1 | tbsp | 119.34 |
| Balsamic Vinegar | 1 | tbsp | 14.02 |
| Quinoa, Cooked | 0.5 | cup | 111 |
- Snacks are optional; choose one of the 2 options
- Drink at least 2 liters of water, green tea or herbal tea throughout the day.
- If you are a coffee lover, go for 1 cup of pure black coffee with no added sugar and cream.
TOTAL DAILY CALORIES: 1660 KCAL
DAY 7
Breakfast (205 kcal)
Chickpeas – Spinach omelet with Veggies
| Description | Amount | Unit | Calories |
| Chickpea Flour | 0.33 | cup | 118.67 |
| Flax Seeds, Not Fortified | 1 | tbsp, chopped | 37.38 |
| Tomato, Red, Raw | 1 | small – 2 2/5″ diameter | 16.38 |
| Red Bell Peppers, Raw | 0.5 | large – 3″ diameter x 3 3/4″ | 21.32 |
| Black Pepper, Ground | 1 | dash | 0.25 |
| Mushrooms, Raw | 0.5 | cup, whole pieces | 10.56 |
| Salt, Himalayan (pink) | 1 | tsp | 0 |
Vegan omelets are very delicious! Recipe here!
Snack (233 kcal)
Green smoothie with Banana
| Description | Amount | Unit | Calories |
| Soy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink | 1 | cup | 87.72 |
| Spirulina, Dried | 1 | tsp, chopped | 6.77 |
| Bananas, Raw | 1 | medium – 7″ to 7 7/8″ long | 105.02 |
| Spinach, Cooked from Frozen | 0.5 | cup, chopped | 32.3 |
| Lemon Juice, Raw | 1 | wedge – juice from one wedge or slice | 1.3 |
Lunch (487 kcal)
Buckwheat with Veggie mix, Pumpkin oil and Walnuts
| Description | Amount | Unit | Calories |
| Buckwheat | 0.5 | cup | 291.55 |
| Walnuts | 1 | tbsp, chopped | 47.82 |
| Broccoli, Cooked From Fresh | 0.5 | cup, chopped | 27.3 |
| Pumpkin Seed Oil | 1 | tbsp | 120.45 |
Snack 2 (230 kcal)
Guacamole salad with Brown bread
| Description | Amount | Unit | Calories |
| Avocado, Black Skin, California Type | 0.5 | each | 113.56 |
| Onion, White, Yellow or Red, Raw | 0.5 | small | 14 |
| Tomato, Red, Raw | 1 | medium – 2 3/5″ diameter | 22.14 |
| Lemon Juice, Raw | 2 | wedge – juice from one wedge or slice | 2.6 |
| Boston Brown Bread | 1 | slice – 3 1/4″ diameter x 1/2″ | 87.75 |
| Salt, Himalayan (pink) | 1 | dash | 0 |
| Black Pepper, Ground | 1 | dash | 0.25 |
Dinner (375 kcal)
Mixed veggie salad with Black Bean Veggie Burger patties
| Description | Amount | Unit | Calories |
| Amy’s, Black Bean Veggie Burger | 1 | patty | 135.39 |
| Lettuce, Mixed Greens | 2 | cup, chopped | 18.92 |
| Tomato, Red, Raw | 1 | medium – 2 3/5″ diameter | 22.14 |
| Red Capsicum, Raw | 1 | large – 3″ diameter x 3 3/4″ | 42.64 |
| Spirulina, Dried | 1 | tsp, chopped | 6.77 |
| Cucumber, Raw, With Peel | 1 | cup, sliced | 15.6 |
| Olive Oil | 1 | tbsp | 119.34 |
| Balsamic Vinegar | 1 | tbsp | 14.02 |
- Snacks are optional; choose one of the 2 options
- Drink at least 2 liters of water, green tea or herbal tea throughout the day.
- If you are a coffee lover, go for 1 cup of pure black coffee with no added sugar and cream.
TOTAL DAILY CALORIES: 1530 KCAL
For any other recipe check this link for more options!
