I often just decide what veggies to buy on the spur of the moment and then brainstorm when I get home. However, if you'd like to read some tips on plant-based meal planning, check out my article, "Beginner's Guide to Easy Plant-Based Vegan Meal Planning."
If you’re new to making veggies a bigger part of your life, then perhaps this list will help. Cooking items that will be used as leftovers help cut down on work and makes it easier to stay plant-based!
And, if you join my email list you will receive my freebie, Weekly Meal Planner, so you can start planning your own meals.
Here you go – this is the real food I ate (give or take a little chocolate – my favorite treat). I’ve linked to most of the posted recipes. Read more to see the plan...
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Seven Days of Plant-Based Meals
Sunday:
B: Oatmeal with berries, walnuts, sunflowers, yogurt, maple syrup
L: Veggie sandwich with hummus, roasted peppers, red onion, zucchini, lettuce
D: Lentil soup and salad
B: Oatmeal with berries, walnuts, sunflowers, yogurt, maple syrup
L: Veggie sandwich with hummus, roasted peppers, red onion, zucchini, lettuce
D: Lentil soup and salad
Monday:
B: Smoothie with berries, almond milk, lettuce
L. Lentil soup (leftovers), veggie sandwich
D Quiche, fruit
B: Smoothie with berries, almond milk, lettuce
L. Lentil soup (leftovers), veggie sandwich
D Quiche, fruit
Tuesday:
B: Smoothie
L. Lentil soup, veggie juice, asparagus frittata
D: Quesadilla with hummus, lentils (from soup) red peppers, onions, sprouts, avocado
B: Smoothie
L. Lentil soup, veggie juice, asparagus frittata
D: Quesadilla with hummus, lentils (from soup) red peppers, onions, sprouts, avocado
Wednesday:
B. Smoothie with 2 small oranges, berries, almond milk
L: Lot-Fat Hummus with carrots, radishes, cantaloupe
D: Veggie burgers with baked yam potato wedges (Roast red potatoes and extra beets at the same time. Make extra rice for Friday’s meal.)
B. Smoothie with 2 small oranges, berries, almond milk
L: Lot-Fat Hummus with carrots, radishes, cantaloupe
D: Veggie burgers with baked yam potato wedges (Roast red potatoes and extra beets at the same time. Make extra rice for Friday’s meal.)
Thursday:
B: Oatmeal with berries, melon, orange slices
Snack: Small veggie juice
L: Roasted potato salad
D: Gazpacho with grilled mushroom and eggplant sandwich (using buns from Wednesday’s dinner), roasted potato salad
B: Oatmeal with berries, melon, orange slices
Snack: Small veggie juice
L: Roasted potato salad
D: Gazpacho with grilled mushroom and eggplant sandwich (using buns from Wednesday’s dinner), roasted potato salad
Friday:
B: V-8 Smoothie with 2 small oranges, berries, almond milk
L: Rice Salad, Gazpacho with avocado
D: Dinner at friends
B: V-8 Smoothie with 2 small oranges, berries, almond milk
L: Rice Salad, Gazpacho with avocado
D: Dinner at friends
Saturday:
B: Rice salad (leftovers), tofu scramble with cantaloupe
L: Hummus on 2 pieces of gluten-free toast
S: Gazpacho (leftover)
D: Baked bean casserole with arugula salad
B: Rice salad (leftovers), tofu scramble with cantaloupe
L: Hummus on 2 pieces of gluten-free toast
S: Gazpacho (leftover)
D: 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.
Hi just finding ur post. I like some of the food but I don’t like to cook.
Hey Raquel, 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!!