Weekly Meal Plan – Plant Based

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

DescriptionAmountUnitCalories
Baked Beans, Vegetarian0.5cup119.38
Red Capsicum, Raw0.33large – 3″ diameter x 3 3/4″14.21
Green Capsicum, Raw0.33medium – 2 1/2″ diameter x 2 3/4″7.93
Yellow Capsicum, Raw0.33large – 3″ diameter x 3 3/4″16.74
Mushrooms, Raw0.5cup, whole pieces10.56
Boston Brown Bread1slice – 3 1/4″ diameter x 1/2″87.75

Click on this link for your RECIPE 

Snack (191 kcal)

Apple with Cinnamon & Peanut butter

DescriptionAmountUnitCalories
Apple, Fresh, With Skin1medium – 3″ diameter94.64
Peanut Butter, Unsalted1tbsp96.43
Cinnamon, Ground0.33tsp2.14

Click on this link for your RECIPE 

Lunch (429 kcal)

Rice noodles with Veggies and Peas

DescriptionAmountUnitCalories
Rice Noodles, Cooked in Salted Water1cup190.07
Tomato, Red, Raw1large – 3″ diameter32.76
Eggplant, Cooked1small143.5
Peas, Green, Frozen, Cooked, Boiled, Drained, Without Salt0.5cup, whole pieces62.4

Snack 2 (250 kcal)

Green smoothie with Protein powder

DescriptionAmountUnitCalories
Spinach, Raw1cup, cut pieces6.9
Pear, Raw1medium – 2 1/2″ diameter101.46
Coconut Water, Fresh Liquid from Coconut1cup45.6
Almond Milk, Plain, Original, Unsweetened1cup36
Protein Powder, Superfood, Vanilla1× 2 tbsp60

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

DescriptionAmountUnitCalories
Cauliflower, Cooked from Frozen1cup, cut pieces34.2
Broccoli, Cooked from Frozen1cup, chopped51.52
Black Beans, Canned, Drained1cup, whole pieces240.79
Olive Oil1tbsp119.34
Balsamic Vinegar1tbsp14.02

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

DescriptionAmountUnitCalories
Oats, Regular or Quick, Dry0.5cup153.48
Bananas, Raw1medium – 7″ to 7 7/8″ long105.02
Blueberries, Frozen, Unsweetened0.5cup58.65
Protein Powder, Superfood, Vanilla1× 2 tbsp60
Chia Seeds1tbsp, whole pieces48.6
Cinnamon, Ground0.5tsp3.21

Find your similar recipe here!

Snack 1 (213 kcal)

Fruit or Green smoothie with Protein powder (pre workout meal)

DescriptionAmountUnitCalories
Coconut Milk, Plain or Original, Fortified, Unsweetened1cup42.9
Spinach, Raw0.5cup, cut pieces3.45
Bananas, Raw1medium – 7″ to 7 7/8″ long105.02
Lemon Juice, Raw1wedge – juice from one wedge or slice1.3
Protein Powder, Superfood, Vanilla1× 2 tbsp60

Another choice for your healthy smoothie on this link!

Lunch (341 kcal)

Brown rice with Veggies and Beans (Fried rice style or as Risotto)

DescriptionAmountUnitCalories
Brown Rice, Steamed0.5cup124.23
Onion, White, Yellow or Red, Raw0.33cup25.88
Garlic, Fresh1clove4.47
Carrots, Raw1medium – 6″ to 7″ long25.01
Chickpeas, Garbanzo Beans, Bengal Gram, Mature Seeds, Cooked, Boiled, with Salt0.5cup134.48
Broccoli, Cooked From Fresh0.5cup, chopped27.3

Try Buckwheat instead of Brown Rice! Click on this link to get full recipe!

Snack 2 (175 kcal)

Hummus with Veggie sticks

DescriptionAmountUnitCalories
Hummus, Home Prepared0.33cup145.14
Celery, Raw1cup, diced14.14
Cucumber, Raw, With Peel1cup, sliced15.6

Recipe HERE!

Dinner (497 kcal)

Green salad with mixed veggies and Tofu

DescriptionAmountUnitCalories
Lettuce, Mixed Greens2cup, chopped18.92
Tomato, Red, Raw1large – 3″ diameter32.76
Black Beans, Canned, Drained0.5cup, whole pieces120.4
Corn, Yellow, Canned, Drained0.5cup, whole pieces54.94
Green Olives5small21.03
Tofu, Raw (Not Silken), Cooked, Firm0.3block – 7″ x 1 9/16″ x 1 5/8″75.94
Salt, Himalayan (pink)1dash0
Olive Oil1tbsp119.34
Balsamic Vinegar1tbsp14.02

Maybe you are for Cous-Cous salad instead? Recipe HERE!

Total Daily Calories: 1652 kcal

DAY 3

Breakfast (205 kcal)

Chickpeas omelet

DescriptionAmountUnitCalories
Chickpea Flour0.33cup118.67
Flax Seeds, Not Fortified1tbsp, chopped37.38
Tomato, Red, Raw1small – 2 2/5″ diameter16.38
Red Bell Peppers, Raw0.5large – 3″ diameter x 3 3/4″21.32
Black Pepper, Ground1dash0.25
Mushrooms, Raw0.5cup, whole pieces10.56
Salt, Himalayan (pink)1tsp0

Chickpeas full recipe! 

Snack (233 kcal)

Green smoothie with Banana and Spinach

DescriptionAmountUnitCalories
Soy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink1cup87.72
Spirulina, Dried1tsp, chopped6.77
Bananas, Raw1medium – 7″ to 7 7/8″ long105.02
Spinach, Cooked from Frozen0.5cup, chopped32.3
Lemon Juice, Raw1wedge – juice from one wedge or slice1.3

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

DescriptionAmountUnitCalories
Lentils, Boiled0.5cup, whole pieces114.84
Sweet Potato, Boiled0.5cup101.6
Carrots, Raw1medium – 6″ to 7″ long25.01
Cashews, Raw0.25cup, whole pieces179.72

Snack 2 (175 kcal)

Hummus spread with Veggie sticks

DescriptionAmountUnitCalories
Hummus, Home Prepared0.33cup145.14
Celery, Raw1cup, diced14.14
Cucumber, Raw, With Peel1cup, sliced15.6

Other snack choices are found here!

Dinner (497 kcal)

Green salad with Black beans and Grilled tofu

DescriptionAmountUnitCalories
Lettuce, Mixed Greens2cup, chopped18.92
Tomato, Red, Raw1large – 3″ diameter32.76
Black Beans, Canned, Drained0.5cup, whole pieces120.4
Corn, Yellow, Canned, Drained0.5cup, whole pieces54.94
Green Olives5small21.03
Tofu, Raw (Not Silken), Cooked, Firm0.3block – 7″ x 1 9/16″ x 1 5/8″75.94
Salt, Himalayan (pink)1dash0
Olive Oil1tbsp119.34
Balsamic Vinegar1tbsp14.02
  • 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)

DescriptionAmountUnitCalories
Oats, Regular or Quick, Dry0.5cup153.48
Bananas, Raw1medium – 7″ to 7 7/8″ long105.02
Blueberries, Frozen, Unsweetened0.5cup58.65
Protein Powder, Superfood, Vanilla1× 2 tbsp60
Chia Seeds1tbsp, whole pieces48.6
Cinnamon, Ground0.5tsp3.21

Healthy Oatmeal step by step recipe here!

Snack (250 kcal)

Chia seeds Pudding with Raspberries

DescriptionAmountUnitCalories
Chia Seeds3tbsp, whole pieces145.8
Raspberries, Frozen, Unsweetened0.5cup70
Vanilla Extract1tsp12.48
Coconut Milk, Plain or Original, Fortified, Unsweetened0.5cup21.45

Maybe swap for Almond Lemon Bites? 

Lunch (269 kcal)

Brown Lentils salad with Fresh veggies, Spices and Herbs

DescriptionAmountUnitCalories
Global Organics, Brown Lentils, Canned1serving62.34
Tomato, Red, Raw1large – 3″ diameter32.76
Cucumber, Raw, With Peel1cup, sliced15.6
Green Olives5small21.03
Thyme, Dried1tsp2.48
Basil, Dried1tsp1.63
Olive Oil1tbsp119.34
Balsamic Vinegar1tbsp14.02
Salt, Himalayan (pink)2dash0

Other Lunch Ideas! Click Here!

Snack (227 kcal)

Choco Chia seeds Pudding

DescriptionAmountUnitCalories
Chia Seeds3tbsp, whole pieces145.8
Almond Milk, Plain, Original, Unsweetened0.5cup18
Cocoa Powder, Unsweetened1tbsp12.26
Maple Syrup1tbsp51.19

You want to have another snack? Here are other options!

Dinner (342 kcal)

Oven-roasted veggies with Grilled tofu or Beans or Chickpeas

DescriptionAmountUnitCalories
Broccoli, Cooked From Fresh1cup, chopped54.6
Cauliflower, Cooked from Fresh1cup, cut pieces28.52
Carrots, Cooked From Fresh2medium – 6″ to 7″ long39.2
Eggplant, Cooked0.5medium94.15
Tofu, Raw, Not Silken, Cooked, Extra Firm0.33block125.84
  • 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

DescriptionAmountUnitCalories
Baked Beans, Vegetarian0.5cup119.38
Red Capsicum, Raw0.33large – 3″ diameter x 3 3/4″14.21
Green Capsicum, Raw0.33medium – 2 1/2″ diameter x 2 3/4″7.93
Yellow Capsicum, Raw0.33large – 3″ diameter x 3 3/4″16.74
Mushrooms, Raw0.5cup, whole pieces10.56
Boston Brown Bread1slice – 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

DescriptionAmountUnitCalories
Apple, Fresh, With Skin1medium – 3″ diameter94.64
Blueberries, Frozen, Unsweetened0.5cup58.65
Peanut Butter, Salted1tbsp96.43

So Yummy! Full Recipe here!

Lunch (371 kcal)

Quinoa with Veggies and Mushrooms

DescriptionAmountUnitCalories
Quinoa, Cooked0.5cup111
Orchids, Dried Mushroom, Shitake3× 0.30 oz90
Onion, White, Yellow or Red, Raw0.25cup19.41
Garlic, Fresh1clove4.47
Tomato Sauce1cup58.8
Carrots, Raw1medium – 6″ to 7″ long25.01
Peas, Green, Frozen, Cooked, Boiled, Drained, Without Salt0.5cup, whole pieces62.4

Or try this Buckwheat meal instead!

Snack (233 kcal)

Green smoothie with Spinach and Banana

DescriptionAmountUnitCalories
Soy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink1cup87.72
Spirulina, Dried1tsp, chopped6.77
Bananas, Raw1medium – 7″ to 7 7/8″ long105.02
Spinach, Cooked from Frozen0.5cup, chopped32.3
Lemon Juice, Raw1wedge – juice from one wedge or slice1.3

Dinner (497 kcal)

Grilled tofu with mixed veggie salad

DescriptionAmountUnitCalories
Lettuce, Mixed Greens2cup, chopped18.92
Tomato, Red, Raw1large – 3″ diameter32.76
Black Beans, Canned, Drained0.5cup, whole pieces120.4
Corn, Yellow, Canned, Drained0.5cup, whole pieces54.94
Green Olives5small21.03
Tofu, Raw (Not Silken), Cooked, Firm0.3block – 7″ x 1 9/16″ x 1 5/8″75.94
Salt, Himalayan (pink)1dash0
Olive Oil1tbsp119.34
Balsamic Vinegar1tbsp14.02
  • 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

DescriptionAmountUnitCalories
Oat Flour, Whole Grain0.33cup151.75
Soy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink1cup87.72
Cinnamon, Ground1tsp6.42
Raisins, Uncooked1tbsp, whole pieces27.1
Banana, Fresh1medium – 7″ to 7 7/8″ long105.02

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

DescriptionAmountUnitCalories
Soy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink1cup87.72
Spirulina, Dried1tsp, chopped6.77
Bananas, Raw1medium – 7″ to 7 7/8″ long105.02
Spinach, Cooked from Frozen0.5cup, chopped32.3
Lemon Juice, Raw1wedge – juice from one wedge or slice1.3

Lunch (388 kcal)

Oven baked Sweet potato with Butter beans, Broccoli and Cauliflower

DescriptionAmountUnitCalories
Sweet Potato, Baked0.5cup120.32
Brussels Sprouts, Cooked from Fresh1cup80.25
Cauliflower, Cooked from Fresh1cup, cut pieces28.52
Broccoli, Cooked From Fresh1cup, chopped54.6
Butter Bean, immature Lima Bean0.5cup104.55

Snack (230 kcal)

Guacamole salad

DescriptionAmountUnitCalories
Avocado, Black Skin, California Type0.5each113.56
Onion, White, Yellow or Red, Raw0.5small14
Tomato, Red, Raw1medium – 2 3/5″ diameter22.14
Lemon Juice, Raw2wedge – juice from one wedge or slice2.6
Boston Brown Bread1slice – 3 1/4″ diameter x 1/2″87.75
Salt, Himalayan (pink)1dash0
Black Pepper, Ground1dash0.25

Recipe for this super delicious salad is here!

Dinner (431 kcal)

Big green salad with Quinoa and Spinach

DescriptionAmountUnitCalories
Lettuce, Romaine or Cos2cup, chopped15.98
Baby Spinach, Raw2cup, cut pieces13.8
Cucumber, Raw, With Peel1cup, sliced15.6
Tomato, Red, Raw1medium – 2 3/5″ diameter22.14
Walnuts2tbsp, halves81.75
Flax Seeds, Not Fortified1tbsp, chopped37.38
Olive Oil1tbsp119.34
Balsamic Vinegar1tbsp14.02
Quinoa, Cooked0.5cup111
  • 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

DescriptionAmountUnitCalories
Chickpea Flour0.33cup118.67
Flax Seeds, Not Fortified1tbsp, chopped37.38
Tomato, Red, Raw1small – 2 2/5″ diameter16.38
Red Bell Peppers, Raw0.5large – 3″ diameter x 3 3/4″21.32
Black Pepper, Ground1dash0.25
Mushrooms, Raw0.5cup, whole pieces10.56
Salt, Himalayan (pink)1tsp0

Vegan omelets are very delicious! Recipe here!

Snack (233 kcal)

Green smoothie with Banana

DescriptionAmountUnitCalories
Soy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink1cup87.72
Spirulina, Dried1tsp, chopped6.77
Bananas, Raw1medium – 7″ to 7 7/8″ long105.02
Spinach, Cooked from Frozen0.5cup, chopped32.3
Lemon Juice, Raw1wedge – juice from one wedge or slice1.3

Add some wild berries!

Lunch (487 kcal)

Buckwheat with Veggie mix, Pumpkin oil and Walnuts

DescriptionAmountUnitCalories
Buckwheat0.5cup291.55
Walnuts1tbsp, chopped47.82
Broccoli, Cooked From Fresh0.5cup, chopped27.3
Pumpkin Seed Oil1tbsp120.45

Snack 2 (230 kcal)

Guacamole salad with Brown bread

DescriptionAmountUnitCalories
Avocado, Black Skin, California Type0.5each113.56
Onion, White, Yellow or Red, Raw0.5small14
Tomato, Red, Raw1medium – 2 3/5″ diameter22.14
Lemon Juice, Raw2wedge – juice from one wedge or slice2.6
Boston Brown Bread1slice – 3 1/4″ diameter x 1/2″87.75
Salt, Himalayan (pink)1dash0
Black Pepper, Ground1dash0.25

Dinner (375 kcal)

Mixed veggie salad with Black Bean Veggie Burger patties

DescriptionAmountUnitCalories
Amy’s, Black Bean Veggie Burger1patty135.39
Lettuce, Mixed Greens2cup, chopped18.92
Tomato, Red, Raw1medium – 2 3/5″ diameter22.14
Red Capsicum, Raw1large – 3″ diameter x 3 3/4″42.64
Spirulina, Dried1tsp, chopped6.77
Cucumber, Raw, With Peel1cup, sliced15.6
Olive Oil1tbsp119.34
Balsamic Vinegar1tbsp14.02
  • 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!

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