Example Plant Based Meal Plan
monday, tuesday, wednesday
Day Total Calories
Day Total Macros
149g
Carbs
42g
Protein
52g
Fat
Fiber
31g
Added Sugar
0g
breakfast @ 8:00 am
Edit Meal
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
lunch @ 12:30 pm
Edit Meal
Ingredients
2 Bell pepper, red, medium - 74 calories
2 Egg, large - 144 calories
1 Guacamole, single-serving packet - 100 calories
1 tsp Everything bagel seasoning (tsp) - 15 calories
Directions
- Hard boil eggs, top with everything bagel seasoning
- Slice bell peppers, dip into guac.
- No chocolate is in this recipe although it’s in the picture. Add it if you want, just track it!
snack
Edit Meal
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Slice apple and dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked - 268 calories
½ Onion, yellow, large - 28 calories
¾ cup Canned, diced tomatoes - 42 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ cup Tikka Masala sauce - 60 calories
Directions
- Dice onion
- Add oil to a pan, turn to low heat
- Stir fry onions ~6 minutes, or until translucent
- Add in chickpeas, tomatoes, and Tikka Masala sauce
- Let simmer 10+ minutes
- Serve
- Note: I used Whole Food’s 365 brand Tikka Masala sauce, but any brand you find is fine!
thursday, friday
Day Total Calories
Day Total Macros
121g
Carbs
61g
Protein
43g
Fat
Fiber
30g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
Ingredients
2 Egg, large - 144 calories
½ Bell pepper, red, medium - 19 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Slice bell pepper into rings (2, have the rest of the pepper on the side or save for a snack!)
- Spray pan with an oil spray & add in the 2 pepper rings
- Crack 1 egg into each ring
- Cover with lid & cook through to desired egg consistency
lunch @ 12:30 pm
Edit Meal
Ingredients
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 Banana - 105 calories
¼ tsp Cinnamon - 0 calories
Directions
- Poke holes in potato with a fork.
- Microwave on a microwave safe dish for 4 minutes on each side.
- Slice potato in half, top with peanut butter, then sliced banana, then cinnamon.
- No nuts? Use seeds, e.g. sunflower seed butter.
snack
Edit Meal
Ingredients
1 oz Vegetarian jerky (e.g. Salmon jerky) - 110 calories
Directions
- No jerky? Have 2 hard boiled eggs, 2 string cheeses or 1 yogurt instead
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Lentils, cooked - 230 calories
1½ cups Broth, vegetable (cups) - 23 calories
1 Carrots, whole, large - 25 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Onion, yellow, large - 28 calories
1 tsp Garlic, minced (tsp) - 0 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Cook lentils as instructed on package.
- Dice veggies into small pieces.
- Add oil to a pot. Add in garlic, heat for 1-2 minutes.
- Add in veggies, ~6 minutes on medium heat.
- Add in lentils and broth.
- Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
saturday, sunday
Day Total Calories
Day Total Macros
138g
Carbs
53g
Protein
45g
Fat
Fiber
32g
Added Sugar
1g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Banana - 105 calories
1 Egg, large - 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
¼ tsp Cinnamon - 0 calories
Directions
- Whisk banana and eggs. Add in cinnamon.
- Spray a non-stick pan with an oil spray
- Add small amount of batter to pan, flip when you can easily slide turner under it
- Make a sandwich with the PB or dip pieces of pancakes into the PB on the side
lunch @ 12:30 pm
Edit Meal
Ingredients
¼ cup Edamame, shelled - 65 calories
½ cup Lentils, cooked - 115 calories
1 oz Cheese, goat - 103 calories
¼ cup Quinoa, cooked - 56 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No dairy? Use a dairy-free version or avocado. No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
snack
Edit Meal
Ingredients
1 Bell pepper, red, medium - 37 calories
¼ cup Guacamole - 105 calories
Directions
- Slice bell pepper
- Dip into guac
dinner @ 7:30 pm
Edit Meal
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
¼ Carrots, whole, large - 6 calories
¼ Onion, yellow, large - 14 calories
1 Egg, large - 72 calories
¼ Tbsp Almond flour/Almond meal - 10 calories
⅛ tsp Garlic salt - 0 calories
4 Tbsp Sauerkraut - 10 calories
¼ Tbsp Mustard, regular (brown, deli, etc.) - 4 calories
2 cups Leafy greens, arugula, raw - 10 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
⅛ cup Sunflower seeds (cups) - 93 calories
Directions
- Dice carrots and onion.
- In a blender (or using a fork with a large bowl), mix chickpeas, carrot, onion, egg, garlic salt and almond flour.
- Use a ¼ cup measuring cup to make patty shapes (will make 2 medium or 4 small patties – this is one serving!)
- Spray a pan with an oil spray, make chickpea burgers by heating patties on each side for ~7 minutes on medium heat
- Remove from heat & plate. Top with sauerkraut and mustard.
- Make side salad with arugula, dressing, and seeds.
- No seeds? Use nuts. No sauerkraut? Use pickles.
breakfast
lunch
snack
dinner
monday
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Ingredients
2 Bell pepper, red, medium - 74 calories
2 Egg, large - 144 calories
1 Guacamole, single-serving packet - 100 calories
1 tsp Everything bagel seasoning (tsp) - 15 calories
Directions
- Hard boil eggs, top with everything bagel seasoning
- Slice bell peppers, dip into guac.
- No chocolate is in this recipe although it’s in the picture. Add it if you want, just track it!
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Slice apple and dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked - 268 calories
½ Onion, yellow, large - 28 calories
¾ cup Canned, diced tomatoes - 42 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ cup Tikka Masala sauce - 60 calories
Directions
- Dice onion
- Add oil to a pan, turn to low heat
- Stir fry onions ~6 minutes, or until translucent
- Add in chickpeas, tomatoes, and Tikka Masala sauce
- Let simmer 10+ minutes
- Serve
- Note: I used Whole Food’s 365 brand Tikka Masala sauce, but any brand you find is fine!
tuesday
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Ingredients
2 Bell pepper, red, medium - 74 calories
2 Egg, large - 144 calories
1 Guacamole, single-serving packet - 100 calories
1 tsp Everything bagel seasoning (tsp) - 15 calories
Directions
- Hard boil eggs, top with everything bagel seasoning
- Slice bell peppers, dip into guac.
- No chocolate is in this recipe although it’s in the picture. Add it if you want, just track it!
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Slice apple and dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked - 268 calories
½ Onion, yellow, large - 28 calories
¾ cup Canned, diced tomatoes - 42 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ cup Tikka Masala sauce - 60 calories
Directions
- Dice onion
- Add oil to a pan, turn to low heat
- Stir fry onions ~6 minutes, or until translucent
- Add in chickpeas, tomatoes, and Tikka Masala sauce
- Let simmer 10+ minutes
- Serve
- Note: I used Whole Food’s 365 brand Tikka Masala sauce, but any brand you find is fine!
wednesday
Ingredients
½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Nuts (Tbsp units) - 47 calories
¼ tsp Cinnamon - 0 calories
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with crushed nuts (put in a baggie and crush with a hard object) and cinnamon.
- No nuts? Use seeds. Roasted & salted nuts or seeds is fine!
Ingredients
2 Bell pepper, red, medium - 74 calories
2 Egg, large - 144 calories
1 Guacamole, single-serving packet - 100 calories
1 tsp Everything bagel seasoning (tsp) - 15 calories
Directions
- Hard boil eggs, top with everything bagel seasoning
- Slice bell peppers, dip into guac.
- No chocolate is in this recipe although it’s in the picture. Add it if you want, just track it!
Ingredients
1 Apple, small - 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
Directions
- Slice apple and dip in peanut butter.
- Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter
Ingredients
1 cup Beans & legumes, garbanzo beans (chickpeas), cooked - 268 calories
½ Onion, yellow, large - 28 calories
¾ cup Canned, diced tomatoes - 42 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ cup Tikka Masala sauce - 60 calories
Directions
- Dice onion
- Add oil to a pan, turn to low heat
- Stir fry onions ~6 minutes, or until translucent
- Add in chickpeas, tomatoes, and Tikka Masala sauce
- Let simmer 10+ minutes
- Serve
- Note: I used Whole Food’s 365 brand Tikka Masala sauce, but any brand you find is fine!
thursday
Ingredients
2 Egg, large - 144 calories
½ Bell pepper, red, medium - 19 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Slice bell pepper into rings (2, have the rest of the pepper on the side or save for a snack!)
- Spray pan with an oil spray & add in the 2 pepper rings
- Crack 1 egg into each ring
- Cover with lid & cook through to desired egg consistency
Ingredients
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 Banana - 105 calories
¼ tsp Cinnamon - 0 calories
Directions
- Poke holes in potato with a fork.
- Microwave on a microwave safe dish for 4 minutes on each side.
- Slice potato in half, top with peanut butter, then sliced banana, then cinnamon.
- No nuts? Use seeds, e.g. sunflower seed butter.
Ingredients
1 oz Vegetarian jerky (e.g. Salmon jerky) - 110 calories
Directions
- No jerky? Have 2 hard boiled eggs, 2 string cheeses or 1 yogurt instead
Ingredients
1 cup Lentils, cooked - 230 calories
1½ cups Broth, vegetable (cups) - 23 calories
1 Carrots, whole, large - 25 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Onion, yellow, large - 28 calories
1 tsp Garlic, minced (tsp) - 0 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Cook lentils as instructed on package.
- Dice veggies into small pieces.
- Add oil to a pot. Add in garlic, heat for 1-2 minutes.
- Add in veggies, ~6 minutes on medium heat.
- Add in lentils and broth.
- Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
friday
Ingredients
2 Egg, large - 144 calories
½ Bell pepper, red, medium - 19 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
Directions
- Slice bell pepper into rings (2, have the rest of the pepper on the side or save for a snack!)
- Spray pan with an oil spray & add in the 2 pepper rings
- Crack 1 egg into each ring
- Cover with lid & cook through to desired egg consistency
Ingredients
1 Potato, sweet, medium, 5 inches - 112 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 Banana - 105 calories
¼ tsp Cinnamon - 0 calories
Directions
- Poke holes in potato with a fork.
- Microwave on a microwave safe dish for 4 minutes on each side.
- Slice potato in half, top with peanut butter, then sliced banana, then cinnamon.
- No nuts? Use seeds, e.g. sunflower seed butter.
Ingredients
1 oz Vegetarian jerky (e.g. Salmon jerky) - 110 calories
Directions
- No jerky? Have 2 hard boiled eggs, 2 string cheeses or 1 yogurt instead
Ingredients
1 cup Lentils, cooked - 230 calories
1½ cups Broth, vegetable (cups) - 23 calories
1 Carrots, whole, large - 25 calories
½ cup Celery stalks, chopped in half - 8 calories
½ Onion, yellow, large - 28 calories
1 tsp Garlic, minced (tsp) - 0 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
Directions
- Cook lentils as instructed on package.
- Dice veggies into small pieces.
- Add oil to a pot. Add in garlic, heat for 1-2 minutes.
- Add in veggies, ~6 minutes on medium heat.
- Add in lentils and broth.
- Turn the burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
saturday
Ingredients
1 Banana - 105 calories
1 Egg, large - 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
¼ tsp Cinnamon - 0 calories
Directions
- Whisk banana and eggs. Add in cinnamon.
- Spray a non-stick pan with an oil spray
- Add small amount of batter to pan, flip when you can easily slide turner under it
- Make a sandwich with the PB or dip pieces of pancakes into the PB on the side
Ingredients
¼ cup Edamame, shelled - 65 calories
½ cup Lentils, cooked - 115 calories
1 oz Cheese, goat - 103 calories
¼ cup Quinoa, cooked - 56 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No dairy? Use a dairy-free version or avocado. No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
Ingredients
1 Bell pepper, red, medium - 37 calories
¼ cup Guacamole - 105 calories
Directions
- Slice bell pepper
- Dip into guac
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
¼ Carrots, whole, large - 6 calories
¼ Onion, yellow, large - 14 calories
1 Egg, large - 72 calories
¼ Tbsp Almond flour/Almond meal - 10 calories
⅛ tsp Garlic salt - 0 calories
4 Tbsp Sauerkraut - 10 calories
¼ Tbsp Mustard, regular (brown, deli, etc.) - 4 calories
2 cups Leafy greens, arugula, raw - 10 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
⅛ cup Sunflower seeds (cups) - 93 calories
Directions
- Dice carrots and onion.
- In a blender (or using a fork with a large bowl), mix chickpeas, carrot, onion, egg, garlic salt and almond flour.
- Use a ¼ cup measuring cup to make patty shapes (will make 2 medium or 4 small patties – this is one serving!)
- Spray a pan with an oil spray, make chickpea burgers by heating patties on each side for ~7 minutes on medium heat
- Remove from heat & plate. Top with sauerkraut and mustard.
- Make side salad with arugula, dressing, and seeds.
- No seeds? Use nuts. No sauerkraut? Use pickles.
sunday
Ingredients
1 Banana - 105 calories
1 Egg, large - 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
¼ tsp Cinnamon - 0 calories
Directions
- Whisk banana and eggs. Add in cinnamon.
- Spray a non-stick pan with an oil spray
- Add small amount of batter to pan, flip when you can easily slide turner under it
- Make a sandwich with the PB or dip pieces of pancakes into the PB on the side
Ingredients
¼ cup Edamame, shelled - 65 calories
½ cup Lentils, cooked - 115 calories
1 oz Cheese, goat - 103 calories
¼ cup Quinoa, cooked - 56 calories
¼ tsp Salt - 0 calories
¼ tsp Pepper, ground - 0 calories
¼ tsp Basil, dried - 0 calories
¼ tsp Oregano - 0 calories
1 Tbsp Balsamic vinegar - 14 calories
Directions
- Cook lentils and quinoa as instructed on their packages.
- Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
- Add lentils, quinoa, soybeans, and goat cheese to bowl.
- Top with vinegar, dressing & enjoy!
- No dairy? Use a dairy-free version or avocado. No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
Ingredients
1 Bell pepper, red, medium - 37 calories
¼ cup Guacamole - 105 calories
Directions
- Slice bell pepper
- Dip into guac
Ingredients
¾ cup Beans & legumes, garbanzo beans (chickpeas), cooked - 201 calories
¼ Carrots, whole, large - 6 calories
¼ Onion, yellow, large - 14 calories
1 Egg, large - 72 calories
¼ Tbsp Almond flour/Almond meal - 10 calories
⅛ tsp Garlic salt - 0 calories
4 Tbsp Sauerkraut - 10 calories
¼ Tbsp Mustard, regular (brown, deli, etc.) - 4 calories
2 cups Leafy greens, arugula, raw - 10 calories
1 Tbsp Red wine vinegar (Tbsp) - 3 calories
⅛ cup Sunflower seeds (cups) - 93 calories
Directions
- Dice carrots and onion.
- In a blender (or using a fork with a large bowl), mix chickpeas, carrot, onion, egg, garlic salt and almond flour.
- Use a ¼ cup measuring cup to make patty shapes (will make 2 medium or 4 small patties – this is one serving!)
- Spray a pan with an oil spray, make chickpea burgers by heating patties on each side for ~7 minutes on medium heat
- Remove from heat & plate. Top with sauerkraut and mustard.
- Make side salad with arugula, dressing, and seeds.
- No seeds? Use nuts. No sauerkraut? Use pickles.
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.