Weekly Plant-Based Meal Plan

Starting a vegetarian diet is not an easy task. Creating a weekly nutritional and healthy meal plan and tasty, easy recipes can be a little challenging. Few individuals know which ingredients to choose for a well-rounded dish and are intimidated to begin with the plant-based eating program.

But, that doesn’t have to be so hard. If you are coming from a meal plan that was non-vegan, or you are new to cooking, there are few principles you should learn about this diet. We will share these tips in our article which will make your lives easier.

Whether you are a vegetarian and want to reap the advantages of food planning, or you want to change your everyday diet into a vegetarian one, these basics will be very helpful. Keep reading to know more about our plant-based meal plan.

Reasons to Plan Your Meals

When you have a good eating program, it can provide you more advantages than you think. Some of them are:

  • Free week
  • Lower grocery bills and easier shopping
  • Less decisions when it comes to making meals
  • Healthier lifestyle
  • Getting more nutritional essentials
  • Trying out some new delicious recipes
  • Knowing what is best for you
  • Having all the meals and right ingredients on hand
  • Having a plan for weight gain or weight loss

Tips for Beginners

There are couple of tips you should know about that will make your eating program journey more exciting, less frightening and easier. Here is a beginner’s guide:

  • It is best for you to keep a journal about your daily eating program so you can write down which dishes your family, and you loved as well as how much time or effort these meals require. That way you will know when and if to add those in the next eating program.
  • When starting this diet, use three or four ingredients for your easy meals. You could use avocado, broccoli, beans or rice. They can be cooked easily because they don’t need a lot of time or cooking skills to prepare.
  • Begin this batch baking ingredients for quick dishes. For example, think grains that you can use for breakfast porridge, bowls, stews, salads or stir-fries, and beans which can be consumed in a salad, soup or with rice.
  • It would be wise to cook the meals that can be used for leftovers also. There are great meals such as bean burgers, soups or chili that can be easily doubled.
  • Think outside of the box and be creative; make some new recipes to keep things interesting. Keep those combinations that worked well for you and your family so you can include them in the next meal plan.
Sliced yellow tomato, half avocado with other veggies ingredients

Foods and Nutrients to Focus On

The plant-based whole food plan is the best nutrient diet you need to follow. If you do not focus on healthy ingredients, you can miss few essentials.  For example, some individuals like to consume seeds and vegetables, forgetting about starches or fruit.

It is important to plan your diet wisely. It is not easy to meet all the nutritional needs if you don’t consume enough minerals, vitamins or fiber while you are having too much cholesterol and saturated fat. We have singled out some of the best nutrients you can add in meal plan. Some of them are:

  • Iron: brown rice, quinoa, oats, dark green vegetables, tomato sauce, tofu, legumes
  • Calcium: whole wheat, sesame, legumes, broccoli, kale, tofu, fortified soy milk
  • Zinc: leafy green vegetables, whole grains, legumes, pumpkin seeds
  • Omega-3: romaine lettuce, walnuts, chia seeds, flaxseed
  • Vitamin D: supplements, some mushrooms, fortified food, sunshine
  • Vitamin B12: fortified food, supplements
Variety of vegetables

Calories and Portions

The average person needs about 2000 calories daily which you should not undercut, even if your goal is weight loss. Plant-based meals, especially when unprocessed and whole, don’t have a high-calorie density. That can only mean one thing – you can consume portions that are larger without feeling guilty. These dishes are bulkier so eating them will help you to lose weight.

If you notice that you are too hungry or too stuffed after the first day of your meal plan, write that down in your journal and adjust your diet when you are making a new one. You should have your health status, stress level, activity level, sex and age in mind when you are planning your diet.

You need to decide if you want to add a snack to your eating plan, and how many dishes daily you want to consume. Work with your schedule and your preferences, no matter if it is two, three, four or five dishes daily.

Close-up of almonds with other kinds of nuts

7-Day Meal Plan

Use all the information you have read here and write down your first eating plan. Our tips will help you to do that quickly, so you shouldn’t feel intimidated or overwhelmed. There is also a solution for the busy workers and parents who just don’t have enough time to shop, prepare and cook their favorite plant-based food.

Of course, we are talking about meal delivery service that is more and more popular in the United States. The great news is you can find a vegan one that will suit your needs. All you have to do is order their meal plans, and they will send the food to your home. If you want to know more about this company all you have to do is read this review of veestro.

Day One

  • Breakfast: 2 vegan pancakes and ¼ cup blackberries
  • A.M. Snack: 1/3 cup edamame pods seasoned with a little salt
  • Lunch: Veggie Toast and Loaded Bean
  • P.M Snack: one plum, small
  • Dinner: Falafel Salad and Tahini-Lemon Dressing

Day Two

  • Breakfast: Chia Berry Jam English Muffin and Peanut Butter, one serving
  • A.M. Snack: 2 medium celery stalks and ¼ cup hummus
  • Lunch: Edamame-Greek Salad
  • Dinner: Black Bean-Quinoa Buddha Bowl
Vegetable salad in a plate zoom in

Day Three

  • Breakfast: Cinnamon Toast and Peanut Butter
  • A.M. Snack: Edamame pods, ½ cup seasoned with salt
  • Lunch: Roasted Hummus-Red Pepper Dressing with Quinoa-Chickpea Salad
  • Dinner: Potato Curry Soup and Roasted Cauliflower 1 ½ cups

Day Four

  • Breakfast: Chia Oatmeal Mix and Quinoa cooked with unsweetened soymilk 1 ¼ cups
  • A.M. Snack: Pumpkin seeds, 2 tablespoons
  • Lunch: Edamame and Beets with Green Salad
  • Dinner: Chickpea Curry, 1 cup and cooked quinoa, ¾ cup

Day Five

  • Breakfast: Blackberries, ¼ cup and 2 Vegan Cupcakes
  • Lunch: Chickpea Curry, 1 serving and ½ small toasted whole-wheat pita
  • P.M. Snack: Edamame pods, ½ cup, seasoned with salt
  • Dinner: Stuffed Sweet Potatoes and Hummus Dressing
Toast with greens on top served in a plate

Day Six

  • Breakfast: Cinnamon Toast and Peanut Butter
  • A.M. Snack: 2 celery stalks and 3 tablespoons hummus
  • Lunch: Veggie Toast and Loaded Bean
  • Dinner: Quinoa-Chickpea Buddha Bowl

Day Seven

  • Breakfast: Chia Berry Jam English Muffin and Peanut Butter, one serving
  • A.M. Snack: 7 pretzel sticks, multi-grain
  • Lunch: Beets and Edamame with Green Salad
  • P.M. Snack: 2 peeled and sliced kiwis
  • Dinner: Rainbow Vegetables Spring Roll, one serving


Making and eating plant-based meals is the best thing you can do for your health. In this article, you can find a great 7-day eating program that will help you to consume more nutritious food. It will help you to quickly prepare vegetarian dishes for the week ahead in order to save calories, energy, money and time.
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