Plant Based Meal Plan Recipes

Must Try

White Sugar And White Flour


White flour and processed sugar are also highly processed, cause inflammation, and can create huge glucose spikes. White flour, unless organic, is made with wheat that is often treated with glyphosates- and can be inflammatory.

Now dont get me wrong- our bodies probably can handle small amounts of any of these we do have a beautiful built-in detox system but if your diet consists mainly of these, then giving your body a week or month of clean eating will feel life-changing!

What Does The Current Research Say About Plant

Most people who adopt this way of eating do it for the potential health benefits. There have been many cardiac benefits linked to eating this way, like reduced cholesterol, Manaker says. Some studies suggest that eating a plant-based diet may improve fertility parameters, and it also may reduce your risk of developing diabetes. A review published in July 2018 in the journal Frontiers in Public Health supports her statement.

One study, published in the Journal of the American College of Cardiology in July 2017, linked diets rich in healthy plant foods with a significantly lower risk of heart disease.

Another study, this one published in the Journal of Geriatric Cardiology in May 2017, found that following a plant-based diet can help prevent and treat type 2 diabetes, and it cites research that suggests this diet may help reduce the risk of other chronic illnesses, including cancer. And a review published in October 2018 in BMJ Open Diabetes Research & Care suggested that following a plant-based diet can have a positive impact on emotional and physical well-being, quality of life, and general health for people living with type 2 diabetes, while also improving physical markers of the condition in this population.

For Black Americans, who are disproportionately impacted by many chronic diseases, following a plant-based diet may help reduce the risk of developing heart disease and potentially cancer, according to one review published in December 2019 in Nutrients.

What Are The Benefits Of Plant

The good news about plant-based eating is that no single nutrition topic has been studied more than the impact on human health of vegetables, fruits, grains, nuts and other plant-based foods . And consistent evidence supports a whole food, plant-based diet as one of the most important factors associated with a long, healthy life while minimizing disease risk. Science shows that people who eat plenty of plant-based foods every day have

  • lowered risk of heart disease
  • reduced risk of type 2 diabetes
  • lowered bodily inflammation

Plant-Based Meal Plan PDF with links to every recipe + grocery lists

Read Also: French Onion Dip Recipe Easy

How To Prepare For The Week

Its Sunday and youre ready to start your a week plant-based eating tomorrow! Whos excited!! Every Sunday I like to write down my meal plan for the week and make a meal prep to-do list and grocery list. Lets go over the meal prep options if youd like to plan ahead and save yourself some time during the week.

Vegan Curried Vegetable Chowder

Plant Based Diet Meal Plan For Beginners: 90 Plant Based Recipes

This creamy vegan soup is hearty enough for a whole meal, thanks to chickpeas and a host of vegetables. To make it even more filling, you can add a scoop of cooked rice or noodles just before serving. When selecting a vegetable broth for this recipe, try to find one that is lighter in color and flavor so it doesn’t overpower the other components.

Get the Recipe: Vegan Curried Vegetable Chowder

You May Like: Bloody Mary Recipe With Premade Mix

What To Eat On A Plant

According to a study by the Journal of Translational Psychiatry , research shows that a plant-based diet can improve your overall health and help reduce the risk of disease. Many researchers believe this is partly down to the reduction of animal products in the diet.

A plant-based diet is one that contains foods that have come from plant sources, with little to very few animal products, says registered dietitian Reema Patel of Dietitian Fit & Co

To help you discover how easy and nutritious plant-based meals can be, Patel has put together a seven-day plant-based diet meal plan.

But What Is Vegan Meal Prep

Vegan meal prep is all about cooking a few healthy meals ahead of time and portioning them out through the week.

You decide what to eat, prepare a grocery list based on the recipes you picked, and batch cook your meals all together.

This will help you save time, money and eat much healthier unprocessed plant-based meals.

Vegan meal prep is perfect if you are:

  • working full-time and want to save money on lunches
  • a student that wants to have food ready on the go
  • busy parents that want to get their family eating healthy meals
  • conscious about food waste
  • someone who hates cooking every day, and prefer to concentrate the effort to once or twice a week!

You May Like: Ground Turkey And Potato Recipes

Easy Ways To Eat More Fruit And Veggies

Think of plant-based as a broad category of diets, with other more specific diets falling under its umbrella. For example, the Mediterranean diet is a version of a plant-based diet because even though it incorporates fish and poultry, the emphasis is on plant-based foods, Manaker says.

Vegetarian and vegan diets are also plant-based. Whole30, a popular diet and lifestyle plan, doesnt usually qualify. The Whole30 diet traditionally is heavier on animal proteins, though it is possible to follow this diet in a plant-based way, Manaker says.

How I Prep A Week Of Easy Plant


Stacked with feel-good, plant-based meals that are all about warmth and comfort like a hearty pot of chili, stuffed peppers, 10-minute tacos, and baked oatmeal this is a meal plan to keep on repeat throughout the winter months. This plan also seeks to repurpose leftovers into wholly new meals, and use up ingredients across meals so youre not left with many stragglers. And with about two hours of meal prep youll get the lions share of cooking and prep work done for the week ahead.

You May Like: Lysis Buffer Recipe For Protein Extraction

What Are The Scientifically Proven Benefits Of A Plant

In the United States, having a poor-quality diet is the biggest predictor of early death. A classic American diet thats high in saturated and trans fats, sodium, and processed meat puts you at a disadvantage when it comes to health and longevity, while a diet that promotes whole foods and plant-based ingredients appears to have the opposite effect. As the following studies show, adopting a plant-based diet may help reduce the likelihood that youll need medication, lower your risk of obesity and high blood pressure, and maybe even help prevent or manage type 2 diabetes and heart disease.

In a review published in July 2019 in JAMA Internal Medicine, researchers found that following a plant-based diet was associated with a lower risk of type 2 diabetes. The nine studies involved about 307,100 participants, and were adjusted for factors such as smoking status and exercise frequency that otherwise could have affected the results. Researchers therefore deduced that the lower risk was due to participants diet choices.

Grilled Cauliflower Steaks With Fresh Herb Sauce

Laurel Randolph

Transform a head of cauliflower into a smoky, tangy, savory vegan entree. Slicing the mild vegetable into “steaks” and dusting these with spice for the grill infuses cauliflower with tons of taste. A generous drizzle of olive oil infused with fresh herbs, garlic, and lemon adds even more flavor.

Read Also: Greek Yogurt Smoothie Recipes For Weight Loss

A Week Of Simple Plant

In this one-week meal plan, Laura Wright, creator of The First Mess blog, shows off her amazing ability to turn humble vegetables into the most crave-worthy, satisfying meals that also happen to be pretty easy to pull off. Youll dig into plant-based dinners like harissa chickpea bowls, garlic sesame tofu, and sweet potato cakes.

Brown Rice Lunch Bowl With 24

Plant Based Diet: 200 Delicious Recipes For Vibrant Health and Radiant ...

Grain bowls are one of the easiest ways to prepare a nourishing and tasty meal once the ingredients are ready to go. To make a plant-powered bowl, start with the rice that youve made for the week as the base. Then, add colorful vegetables from your refrigerator as well as some plant proteins like beans, nuts, or seeds. Finally, top it off with a creamy dressing like the 24-Carrot Gold Dressing. You might just find yourself wondering if youre dining at home or at your favorite plant-based restaurant!

Recommended Reading: Essential Oil Recipe For Varicose Veins

Butternut Squash With Chickpeas Tahini And Za’atar

Anita Schecter

Sweet, roasted butternut squash stuffed with za’atar-seasoned chickpeas, all smothered in earthy tahini sauce, is a fantastic way to enjoy Middle Eastern flavors while eating vegetarian. Serve it over a bed of hot cooked rice or couscous for a guilt-free, protein-rich, meatless entree.

Top Tips To Vegan Meal Plan

  • Set aside the time to meal plan: I recommend setting aside a good 2-2 1/2 hours for meal planning the first week. This will become much shorter over time.
  • Take a kitchen inventory first: Before making your first plant-based meal plan, take an inventory of your refrigerator and pantry. I like to write mine down including use-by dates. That way, you can make sure to plan around any must use items and items you already have. You can also refer back to the list in future weeks, to avoid buying duplicates.
  • Remember your vegan food plan goals: If you want to save time, choose meal-preppable and quick meals. To save money, make the most of inexpensive meals and leftovers, etc. Keep your goals in mind when planning, for the best success!
  • Take nutrients into consideration: Make sure to hit all your nutritional needs. Eat the rainbow , load up on protein, fiber, and healthy fats. Using a meal planner with built-in nutritional information will help with this. You can also plug the recipes into nutritional apps like LifeSum or MyFitnessPal.
  • Plan around your plans: Take any meals out or events into account, as you wont need meals then. This is especially important when meal planning for multiple people. More so, if you know you have a quiet evening, choose the longer meals for then. For those days youre rushing, choose simple meals or meal-preppable options, etc.
  • You May Like: Fruit And Veggie Smoothie Recipes For Weight Loss

    What Is A Two

    Our two-week vegan meal plan provides you with everything you need to try plant-based eating. Whether youre trying to cut back on animal products or just curious about plant-based eating in general, this meal plan is a great introduction to vegan, vegetarian, and flexitarian eating. Simply follow the meal plan to eat two weeks of vegan dinners.

    If vegetarian is more your style, feel free to add garnishes, such as cheese, sour cream, or even an egg for breakfast, where youd like. More of a flexitarian eater ? Then this plan can work for you, too. Simply eat your breakfasts and lunches as you typically would , and then use this vegan meal plan for all of your dinners. That way, your plates will still be mostly filled with plant-based foods.

    the 3-page Meal Plan PDF + Grocery Lists

    What Is A Plant

    What I Eat in a Week | healthy, realistic, plant-based recipes, meal plan, grocery haul

    The definition of a plant-based diet is a bit vague because there’s no agreed upon “final” definition. For the purpose of this plan, plant-based means vegetarian, so we didn’t include meat but included dairy and eggs. For others, plant-based might mean a completely vegan diet or it might simply mean that you focus primarily on plant-based proteins and try to eat meat sparingly. Whatever it means to you, it’s always a good idea to increase your vegetables, fruits, whole grains and legumes because they are high in fiber, an important nutrient that 95% of us don’t get enough of.

    Also Check: Dinner Recipes For Kids To Make

    Tips For Following The Plant

    Many people assume that following a plant-based diet means a lot of time spent in the kitchen, but there are ways you can make your eating habits simpler, as Patel explains:

    • Identify your protein sources: Some good plant-based protein sources include soy and soy products and legumes . In addition, nuts and seeds such as chia seed, hemp seeds, and walnuts provide a source of protein, and some grains like quinoa and teff can provide a source of protein. Not forgetting the vegan meat substitutes and seitan, which is made from wheat protein.
    • Be prepared: Following a plant-based meal plan can be difficult if you dont have the right ingredients, so make sure that you plan out your meals in advance and stock your cupboards with protein essentials such as the ones listed above.
    • Have fun with fiber: Upping our intake of fruits, vegetables, pulses, beans, nuts and seeds can play an important role in health through many processes, such as reducing cholesterol and colon cancer risk, controlling blood sugar, and also promoting the production of healthy gut bacteria. Make the most of your unlimited vegetable intake, by trying out one new vegetable each week. It will give you a chance to try something new and liven up your meals.

    How To Make This Recipe

    Did I mention this vegan mozzarella cheese is really easy to make? First, combine almond milk, olive oil, cornstarch, sea salt, lemon juice, and garlic powder in a saucepot. Place it over medium heat and bring it to a simmer.

    As it heats up, make sure you stir or whisk the mixture as it starts to thicken. Then, add coconut yogurt and continue stirring until the mixture has a smooth consistency.

    Roll out two sets of plastic wrap on a flat kitchen surface. Split your mixture in two. Wrap the plastic around the mixture to form mozzarella-like balls.

    Pour some cold water into a bowl. You can add ice if you like. Place your mozzarella balls in cold water for about 30 minutes. Then, transfer into the fridge and let it set for at least 4 hours.

    The wait will be worth it, I promise. Once its set, just slice the indulgent vegan mozzarella cheese and enjoy!

    Don’t Miss: Air Fryer Brussel Sprouts Recipe

    Bonus Snacks & Sweets

    I recommend keeping cut vegetables and fresh fruit on hand for regular snacking. Dairy-free yogurts, granola, and baked chips are also convenient. But you can also mix things up by adding these into our weekday plant-based meal plan:

    For more tasty ideas, enjoy my vegan, gluten-free Snackable Dairy Free E-Book and get your copy of Go Dairy Free 2nd Edition. The latter has more than 250 plant-based recipes!

    What Are The Benefits Of Meal Planning

    Plant Based Diet Meal Plan For Beginners: 90 Plant Based Recipes
    • Helps you stick to your dietary goals: Choose recipes and ingredients that align with your goals .
    • Hit nutrient levels: Meal planning can ensure you hit daily nutrient targets . When eating a vegan diet its important to ensure youre consuming enough protein, vitamin B12, D, calcium, iron, and omega 3s.
    • Saves time: Even with the time to create your plant-based meal plan. I still save SO much time when no longer having to ponder whats for dinner, check for ingredients, search for recipes, etc. This way, everything is ready to go! It also saves time in the grocery store and cuts down on aimless wandering!
    • Saves money: Only buy what you need! Even better, you can specifically choose recipes within your ideal budget range.
    • Help to reduce waste: If every ingredient is accounted for and has a purpose, youre far less likely to end up wasting anything . The average American family of four throws out $1,600 a year in produce !
    • Get out of a cooking slump: A customized vegan weekly meal plan that encourages you to try new recipes is a great way to get your kitchen mojo back!
    • Lead to healthier habits: They say it takes, on average, about 66 days to form a new habit. So with just two months of meal planning, you can adjust your lifestyle and eating to align with your health goals!

    You May Like: Lime Water And Ginger For Weight Loss Recipe

    What Youll Get With My Meal Planner App

    The basis of meal planning is gathering recipes and compiling a shopping list, whether youre creating a vegan meal plan for beginners or seasoned vegans. My brand new vegan meal planner allows you to do that and more! Including:

    • A weekly suggested meal plan that you can tailor and customize!
    • Choose from over 2000+ vegan recipes
    • Personalize and customize/filter your meal plan to your preferences. These include cooking skill level, time, how many people live in your household, which appliances you have in your kitchen, allergies, and ingredient dislikes.
    • Choose the meal plan type for you. These include the anything goes, creative kitchen , and health is wealth
    • All nutritional information is included per recipe, with adjustable portion sizes.
    • Create unlimited printable plant-based meal plans and auto-generated or manual grocery lists!
    • Options for delivery if you dont have time to make the trip to a grocery store.
    • Add notes to recipes. Every time you try a new recipe, add your personal notes/tips. Theyll be there for you to refer to next time!

    And, best of all :

    • Get all the support you need! This includes a help section with a Beginners guide, FAQs, Tips & Tricks section, and tech support. As well as 1-on-1 coaching by a dedicated team of food coaches, 7 days a week!

    Popular Articles

    More Recipes Like This