Plant Based Meal Plan
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A Weekly Meal Plan:
Plant-Based Diet

What to eat when going plant-based?

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Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

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

a hand holding a pink smoothie with cocoa nibs — Vegan Breakfast – Vegan Smoothie

a sandwich of peanut butter and jelly with whole wheat bread — Peanut Butter and Jelly Sandwich as a Snack

top view edamame in a pan — Edamame with Olive Oil, Lemon Juice, Garlic and Coarse Salt

lentil buger in a bun with vegetables — Sigal Ben DavidVegan Dinner – Lentil Burger

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

vegetable sticks on a round plate with a hummus dip — Veggie Sticks as a Healthy Snack

Fresh vietnamese spring rolls with vegetables — Vegan Lunch – Vietnamese Spring Rolls

a slice of bread with cashew cheese — Bread Slice with Cashew Cheese

pea, cashew and cauliflower curry — Sigal Ben DavidIndian 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

vegam oatmeal with bananas and maple — Reuven EilatThe Best Vegan Oatmeal for Breakfast

a bowl of mixed nuts — A Handful of Nuts as a Healthy Snack

sandwich of vegan egg salad and lettuce — A Tasty Snack – Vegan Egg Sandwich

Spaghetti with meatballs and tomato sauce — Vegan Spaghetti and Meatballs for Dinner

colorful salad of leaves, peaches and nuts — Green 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: Lentil/chickpea-flour omelet
Green salad
Snack: Cooked beans/chickpeas with olive oil, lemon juice and seasoning of your choice
Dinner: Vegetable Couscous
Fattoush salad

Bread slices with lentil spread and vegetables — Alona LahavToast with Lentil Spread

hands holding a bunch of purple grapes — A Bunch of Grapes as a Sweet Snack

vegan chickpea flour omelette — Alona LahavLentil/Chickpea-Flour Omelet for Lunch

cooked beans in a bowl with olive oil and spices — Cooked Beans with Olive Oil

a bowl of couscous with vegetables — Reuven EilatCouscous 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

vegan yogurt with fruits and granola — Granola with Non-Dairy Yogurt

vegan sushi roll with tofu — Vegan Sushi for Lunch

fruit salad in three small clear bowls — Fruit Salad as a Sweet Snack

vegan lasagna - top view — Vegan Lasagne for Dinner

top view of green salad with cherry tomatoes and onion — Green 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

a pile of vegan pancakes with chocolate chips and whipped cream — Vegan Breakfast – Pancakes

roasted and seasoned chickpeas in a glass jar — Roasted Chickpeas as a Snack

homemade chocolate ice cream with fresh berries on top — Vegan Chocolate Banana Ice Cream

pad thai with noodles and peanuts — Sigal Ben DavidVegan 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