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

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

Recipe HERE!

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

Chickpeas full recipe!

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

So Yummy! Full Recipe here!

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

Add some wild berries!

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!