I’ve been working on making a list of a week’s worth of meals so that you can get an idea of how to plan. If you start practicing meal planning, it makes your week in the kitchen go more smoothly and it can help with losing weight, as well.
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 last week (give or take some chocolate – my favorite treat). I’ve linked to some of the posted recipes. Read more to see the plan...
Seven Days of Plant-Based Meals
Sunday:
B: Buckwheat (or oat) hot cereal with berries, walnuts, sunflowers, yogurt, maple syrup
L: Veggie sandwich with hummus, roasted peppers, red onion, zucchini, lettuce
D: Lentil soup and salad
B: Buckwheat (or oat) hot cereal 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, veggie sandwich
D: Asparagus, mushroom frittata, fruit
B: Smoothie with berries, almond milk, lettuce
L. Lentil soup, veggie sandwich
D: Asparagus, mushroom frittata, 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: 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: 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: Buckwheat / oatmeal hot cereal 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: Buckwheat / oatmeal hot cereal 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: Smoothie with 2 small oranges, berries, almond milk
L: Rice Salad, Gazpacho with avocado
D: Dinner at friends
B: Smoothie with 2 small oranges, berries, almond milk
L: Rice Salad, Gazpacho with avocado
D: Dinner at friends
Saturday:
B: Rice salad, 2 scrambled eggs with cantaloupe
L: Hummus on 2 pieces of gluten-free toast
S: Gazpacho
D: Baked bean casserole with arugula salad
B: Rice salad, 2 scrambled eggs with cantaloupe
L: Hummus on 2 pieces of gluten-free toast
S: Gazpacho
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.
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