A little bit of meal planning, I’ve found, helps make my time in the kitchen go so much more smoothly. I’ve made a list here of a week’s worth of meals so that you can get some new ideas for what you might want to eat. If you’d like some more details on meal planning, check out my article, “Beginner’s Guide to Easy Plant-Based Vegan Meal Planning.”
(And if you’re the spontaneous type and the thought of planning makes you want to run for the hills, that’s fine, too! Whatever works for you is what’s best.)
If you’re just starting to make fruits and vegetables a bigger part of your life, hopefully this week-long list will get you going. Making dishes that can be used as leftovers also helps cut down on time in the kitchen and makes it easier to stay plant-based! And if you join my email list you’ll receive my free Weekly Meal Planner.
Here you go – this is the real food I ate (give or take a little chocolate – my favorite treat) for one week. I’ve linked to the posted recipes. Read on!
Seven Days of Plant-Based Meals
Sunday:
Breakfast: Oatmeal with berries, walnuts, sunflowers, non-dairy yogurt, and maple syrup
Lunch: Veggie sandwich with hummus, roasted peppers, red onion, zucchini, and lettuce
Dinner: Lentil soup and tossed salad 
Monday:
Breakfast: Green berry smoothie
Lunch: Lentil soup (leftover), veggie sandwich
Dinner: Quiche (vegan version made with tofu), apple
Tuesday:
Breakfast: Cherry Chocolate Smoothie
Lunch: Lentil soup, veggie juice and asparagus frittata
Dinner: Quesadilla with hummus, lentils, red peppers, onions, sprouts and avocado 
Wednesday:
Breakfast: Smoothie with 2 small oranges, berries and almond milk
Lunch: Low-fat hummus with carrots and radishes; cantaloupe
Dinner: Veggie burgers with baked yam potato wedges
Thursday:
Breakfast: Oatmeal with berries, melon and orange slices
Snack: Small veggie juice
Lunch: Roasted potato salad
Dinner: Gazpacho with grilled mushroom and eggplant sandwich, roasted potato salad (leftovers)
Friday:
Breakfast: V-8 Smoothie
Lunch: Rice salad, gazpacho with avocado
Dinner: Dinner at friends
Saturday:
Breakfast: Rice salad (leftovers), tofu scramble, cantaloupe
Lunch: Hummus on 2 pieces of gluten-free toast
Snack: Gazpacho (leftovers)
Dinner: Baked bean casserole with arugula salad
So there you have it, one week of what I ate on a plant-based diet. Are you finding it difficult to figure out what to eat? I’d love to hear what you like to eat on a plant-based diet. Let me know in the comments below.
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Hi just finding ur post. I like some of the food but I don’t like to cook.
Hey Raquel, I’m sorry about the late reply. I hope you haven’t given up on eating a plant-based diet even though you don’t like to cook. I would suggest using some of the minimally processed products out there to help make it easier such as jarred pasta sauce and pre-cut veggies. Roasted, veggies make a great addition to the pasta sauce over spaghetti, as one example. Read my article, “49 Plant-Based Vegan Recipes from Canned and Packaged Food,” to get more ideas about how to use these products. ALSO, if you do some simple batch cooking on say, a Sunday, you can use these items all during the week for quick meal prep.
I like to cook up a pot of beans in my Instant Pot or on the stove and some brown rice (stove-top). Then also, roast some sweet potatoes and then you can throw together a bowl (with a little dressing) or make tacos or burritos. I hope you get inspired to give it a try. Also, make use of the salad bar and/or its toppings to make up quickie salads. If you have Romaine lettuce at home, just chop up the lettuce, add your toppings and dressing and you’re ready to go.
And, check out my article, “Plant-Based Meal Prep for Busy People.” I hope you find some of the suggestions helpful!
Since this is a great question, I’m planning to write a more thorough article with more tips. Stay tuned for that soon.
Where could I get some of your recipes & what kind of bread? I do not eat wheat.
Hi Vivian, Do you want the recipes for what I ate for 7 days or in general? As you may have seen, I linked to the recipes for “What I Ate”on in the article. If you want other recipes you can either go to my Recipe Index page, find them in the Recipe Category page or in the dropdown menu under “Recipes.”
As for bread, Ezekiel brand is good and Trader Joe’s has a sprouted wheat that would work or Alvarado Bakery Sprouted. Look for whole-grain bread that doesn’t have any added oils or sugar. I hope that helps. 🙂
Eggs and yogurt? I didn’t think these were plant based. I’m enjoying my 21 days on the Daniel fast which is completely plant based
Hey MaryAnn, I see that’s confusing…those are vegan versions. I’ll update that in the post so it’s clearer!!