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!
If you need some extra help, we recommend you to join over 400k who’ve already taken the 22 day plant based experience:
Monday
A plant based meal plan for a busy Monday
- Breakfast
- Snack
1 slice of bread with peanut butter and jelly
- Lunch
- 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 Bowl](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Strawberry-and-Peach-Smoothie-Bowl-500x500.jpg)
![lentil-patties](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/lentil-patties-500x500.jpg)
![Edamame with olive oil, lemon juice, garlic and coarse salt](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Edamame-with-olive-oil-lemon-juice-garlic-and-coarse-salt-500x500.jpg)
![peanut butter and jelly sandwitch](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/peanut-butter-and-jelly-sandwitch-500x500.jpg)
Tuesday
A plant based meal plan for Tuesday
- Breakfast
- Snack
Veggie sticks (peppers, carrots, cucumbers, etc.)
Tahini dip- Snack
1 bread slice with cashew cheese
- Dinner
![Hummus sandwich with fresh veggies](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Hummus-sandwich-with-fresh-veggies-500x500.jpg)
![Hummus Dip](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Hummus-Dip-500x500.jpg)
![Veggie Sticks as a Healthy Snack](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Veggie-sticks-500x500.jpg)
![Vietnamese spring rolls](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Vietnamese-spring-rolls-500x500.jpg)
![Indian Pea, Vegetable and Cashew Curry](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/curry_tofu_lentils-500x500.jpg)
Wednesday
A plant based meal plan for Wednesday
- Breakfast
- Snack
A piece of fruit
A handful of nuts (Brazil nuts, cashews, almonds etc.)- Lunch
Vegan “egg” salad sandwich
Fresh veggie slices- Snack
![The Best Vegan Oatmeal](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/The-Best-Vegan-Oatmeal-500x500.jpg)
![Avocado toast and vegan egg](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/avocado-and-vegan-egg-salad-sandwitch-500x500.jpg)
![A handful of nuts](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/A-handful-of-nuts-500x500.jpg)
![Vegan spaghetti and “meat” balls](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/cropped-saiten_meat_balls_blog-500x500.jpg)
![Swiss chard and peach salad](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Swiss-chard-and-peach-salad-500x500.jpg)
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
![Chickpea Omelette](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Chickpea-Omelette-500x500.jpg)
![A bunch of grapes](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/grapes-in-hands-500x500.jpg)
![Cooked Chickpeas with Olive Oil](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Cooked-chickpeas-500x500.jpg)
![Couscous for dinner](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/moroccan-couscous-1932x1174-1-e1611017608451-500x500.jpg)
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
- Snack
Fruit salad
- Dinner
Vegan Lasagna
Green salad
![Granola or muesli with soy or other non-dairy yogurt](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Granola-or-muesli-with-soy-or-other-non-dairy-yogurt-500x500.jpg)
![Vegan sushi for lunch](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/veggie-sushi-1932x866-1-500x500.jpg)
![Fruit salad](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Fruit-salad-500x500.jpg)
![homemade vegan lasagna](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/vegan_lasagna_blog-500x500.jpg)
![Green salad](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Green-salad-500x500.jpg)
Saturday
A plant based meal plan for a great Saturday
- Breakfast
Vegan pancakes
Fresh fruit- Snack
Roasted chickpeas
- Dinner
Tofu veggie stir-fry
Rice or quinoa
![Vegan-Chocolate-Chip-Pancakes](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Vegan-Chocolate-Chip-Pancakes-500x500.jpg)
![Roasted chickpeas](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Roasted-chickpeas-500x500.jpg)
![Chocolate banana ice cream](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Chocolate-banana-ice-cream-500x500.jpg)
![Vegan Dinner - Tofu Veggie Stir-Fry](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/cropped-padthai_blog-500x500.jpg)
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 Scramble](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/cropped-tofu-scrumble-500x500.jpg)
![stuffed-peppers-photo-by-Ira-Mak](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/stuffed-peppers-2-500x500.jpg)
![Quinoa and Tofu Salad](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/Quinoa-and-Tofu-Salad-500x500.jpg)
![Mexican Bean, Corn and Pumpkin Chili](https://sp-ao.shortpixel.ai/client/to_auto,q_lossy,ret_img/https://challenge22.com/wp-content/uploads/צילי-שעועית-סיגל-500x500.jpg)