A little bit of meal planning 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 eating a whole-food, plant-based diet 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
Monday:
Breakfast: Oatmeal with berries, walnuts, sunflowers, non-dairy yogurt, and maple syrup
Lunch: Veggie Sandwich with hummus, roasted peppers, red onion, zucchini, and lettuce, Tortilla Chips
Snack: Apple
Dinner: Lentil Pea Soup and tossed salad
Dessert: Pumpkin Spice Pudding
Tuesday:
Tuesday:Breakfast: Green Berry Smoothie
Lunch: Lentil Pea Soup (leftover), Veggie Sandwich
Dinner: Crustless Vegan Quiche, apple
Snack: Cantaloupe
Dessert: Pumpkin Spice Pudding (leftover)
Wednesday:
Breakfast: Green Berry Smoothie
Lunch: Lentil Pea Soup (leftover), and Crustless Vegan Quiche (leftover)
Snack: Oil-Free Hummus and Tortilla Chips
Dinner: Quesadilla with hummus
Dessert: Chocolate Crunch Bars
Thursday:
Breakfast: Oatmeal with berries and unsalted mixed nuts
Lunch: Oil-Free Hummus (leftover) with carrots and radishes
Snack: Cantaloupe
Dinner: Black Bean Beet Burgers with baked yam potato wedges
Dessert: Chocolate Crunch Bars (leftover)
Friday:
Breakfast: Breakfast Burrito with Tofu Scramble
Lunch: Gazpacho with Avocado Toast Roasted potato salad
Snack: Baked Yam Potato Wedges (leftover)
Dinner: with grilled mushroom and eggplant sandwich, roasted potato salad (leftover)
Dessert: Cantaloupe
Saturday:
Breakfast: V-8 Smoothie, toast with peanut butter
Lunch: Gazpacho (leftover) with avocado, Curried Chickpea Salad
Snack: Banana
Dinner: Veggie Skewers, Roasted Potato Salad
Dessert: Chocolate Crunch Bars
Sunday:
Breakfast: Tofu scramble (leftover), cantaloupe
Lunch: Oil-Free Hummus (leftover) on 2 pieces of gluten-free toast topped with tomato and lettuce
Snack: Roasted Potato Salad (leftover)
Dinner: Chili with Vegan Cornbread and Arugula Salad
Dessert: Raspberries
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!!