A Weekly Meal Plan
Plant Based Diet

What to eat when going plant based?

Check out our healthy and tasty plant based menu – provided with all the best plant based recipes!

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Monday

A plant based meal plan for a busy Monday

Breakfast

Green or Fruit smoothie

Snack

1 slice of bread with peanut butter and jelly

Lunch

3-bean salad

Snack

Edamame with olive oil, lemon juice, garlic and coarse salt

Dinner

Lentil burger
Whole grain bun
Fresh veggies & toppings of your choice

Strawberry and Peach Smoothie BowlVegan Breakfast – Vegan Smoothielentil-pattiesVegan Dinner – Lentil BurgerEdamame with olive oil, lemon juice, garlic and coarse saltEdamame with olive oil, lemon juice, garlic and coarse saltpeanut butter and jelly sandwitchPeanut Butter and Jelly Sandwitch as a Snack

Tuesday

A plant based meal plan for Tuesday

Breakfast

Hummus sandwich with fresh veggies

Snack

Veggie sticks (peppers, carrots, cucumbers, etc.)
Tahini dip

Lunch

Vietnamese spring rolls

Snack

1 bread slice with cashew cheese

Dinner

Curried vegetables
Rice
Chopped Asian salad

Hummus sandwich with fresh veggiesHummus Sandwich with Fresh VeggiesHummus DipHummus Dip in a Sandwitch with Fresh VeggiesSigal Ben DavidVeggie Sticks as a Healthy SnackVeggie Sticks as a Healthy SnackVietnamese spring rollsVegan Lunch – Vietnamese Spring rollsIndian Pea, Vegetable and Cashew Curry Indian Pea, Vegetable and Cashew Curry for Dinner

Wednesday

A plant based meal plan for Wednesday

Breakfast

Oatmeal with fruit

Snack

A piece of fruit
A handful of nuts (Brazil nuts, cashews, almonds etc.)

Lunch

Vegan “egg” salad sandwich
Fresh veggie slices

Snack

Avocado toast

Dinner

Vegan spaghetti and “meat” balls
Green salad

The Best Vegan OatmealThe Best Vegan Oatmeal for BreakfastReuven EilatAvocado toast and vegan eggA Tasty Snack – Avocado Toast and Vegan EggA handful of nutsA handful of Nuts as a Healthy SnackVegan spaghetti and “meat” ballsVegan Spaghetti and Meatballs for DinnerSwiss chard and peach saladGreen Salad for Dinner – Swiss Chard and Peach Salad

Thursday

A plant based meal plan for a long Thursday

Breakfast

Toast with lentil spread
Fresh veggies

Snack

A bunch of grapes

Lunch

Chickpea-flour omelet
Green salad

Snack

Cooked beans/chickpeas with olive oil, lemon juice and seasoning of your choice

Dinner

Seven Vegetable Couscous
Fattoush salad

Chickpea OmeletteChickpea-Flour Omelet for LunchA bunch of grapesA Bunch of Grapes as a Sweet SnackCooked Chickpeas with Olive OilCooked Chickpeas with Olive OilCouscous for dinnerCouscous for Dinner

Friday

A plant based meal plan for a fun Friday

Breakfast

Granola or muesli with soy or other non-dairy yogurt
1 Tbsp. chia seeds
1 serving of fruit

Snack

Rice cakes with avocado

Lunch

Vegan sushi

Snack

Fruit salad

Dinner

Vegan Lasagna
Green salad

Granola or muesli with soy or other non-dairy yogurtGranola with Non-Dairy YogurtVegan sushi for lunchVegan Sushi for LunchFruit saladFruit Salad as a Sweet Snackhomemade vegan lasagnaVegan Lasagne for Dinner Green saladGreen Salad for Dinner

Saturday

A plant based meal plan for a great Saturday

Breakfast

Vegan pancakes
Fresh fruit

Snack

Roasted chickpeas

Lunch

Black bean, sweet potato and quinoa soup

Snack

Chocolate banana ice cream

Dinner

Tofu veggie stir-fry
Rice or quinoa

Vegan-Chocolate-Chip-PancakesVegan Breakfast PancakesRoasted chickpeasRoasted Chickpeas as a SnackChocolate banana ice creamVegan Chocolate Banana Ice CreamVegan Dinner - Tofu Veggie Stir-FryVegan Dinner – Tofu Veggie Stir-Fry

Sunday

A plant based meal plan for a lazy Sunday

Breakfast

Tofu scramble
Whole grain toast + avocado

Snack

Cherry tomatoes with olive oil and balsamic vinegar

Lunch

Quinoa stuffed peppers (or regular vegan stuffed peppers)
Green salad

Snack

A handful of nuts (Brazil nuts, cashews, pecans, etc.)
2-3 dried dates

Dinner

Vegan chili
Cooked quinoa or rice
Chopped salad with tahini dressing

Tofu ScrambleTofu Scramble for Breakfaststuffed-peppers-photo-by-Ira-MakVegan Stuffed Peppers for LunchQuinoa and Tofu SaladCooked quinoa for DinnerMexican Bean, Corn and Pumpkin Chili Mexican Bean, Corn and Pumpkin Chili for Dinner