October 26, 2021

7-Day Whole Food Plant-Based Meal Plan

Eating a plant-based diet seems intimidating at first. But, like with any meal plan, just a little planning can go a long way. This is my 7-Day Whole Food Plant-Based Meal Plan to help you get started with a plant-based diet.

DISCLAIMER: I am not a doctor or nutritionist. Please consult with your doctor before drastically changing your diet. Also, calorie requirements differ from person to person. I don't denote serving sizes below - this is a great opportunity to honor your body's hunger and fullness cues.

Vegan Overnight Oats

A Few Notes

Servings: This is a meal plan for one person. If you are cooking for a family, feel free to double or triple the recipes to accommodate more people.

Leftovers: This plan has you eating a lot of leftovers. Most of the recipes 'll be making create several servings. To avoid having to cook every single day, cook the quantity called for in the recipe and eat leftovers.

If you don't like leftovers, you'll need to half the recipes and head over to the mains section of my blog to find a few more lunch/dinner recipes to make. Keep in mind that if you do this then you'll need to cook every day.

Breakfast: I have a few sweet and savory options for breakfast. If you have a preference for all sweet or all savory, feel free to head over to the breakfast section of my blog and look for recipes that fit in with your preferences.

Weekly Staples

Dessert for the week: The Softest Vegan Chocolate Chip Cookies. This is optional, but nice to have if you're used to having a dessert.

Drinks: I recommend you stick with water, but that can get a little boring. Try some green tea or whipped coffee.

Snack Options: I love having a hummus or other dip on hand. It's a great option that facilitates you eating more vegetables! Another great option to have around is trail mix - something with no added sugar though. Also, fruit! Keep apples, bananas, berries, etc. around your house for a sweet snack.

Crispy Chickpea Trail Mix

Day 1 - Monday

Breakfast: Chia Pudding

Lunch: Simple Salad

Dinner: Plant-Based Garlic Mushroom Red SauceRoasted Broccoli & Cauliflower

Day 2 - Tuesday

Breakfast: Oil-Free Vegan Tofu Scramble

Lunch: Leftovers from Day 1 Dinner

Dinner: Cauliflower Rice Bowls

Day 3 - Wednesday

Breakfast: Vegan Overnight Oats

Lunch: Simple Salad

Dinner: Leftover Day 2 Dinner

Day 4 - Thursday

Breakfast: Chia Pudding

Lunch: Leftover Day 2 Dinner

Dinner: Leftover Day 1 Dinner

Day 5 - Friday

Breakfast: Oil-Free Vegan Tofu Scramble

Lunch: Simple Salad

Dinner: Leftover Day 1 Dinner

Day 6 - Saturday

Breakfast: Vegan Overnight Oats

Lunch: Leftover Day 2 Dinner

Dinner: Broccoli Chickpea Curry

Day 7 - Sunday

Breakfast: French Toast

Lunch: Leftover Day 6 Dinner

Dinner: Any leftovers you have from the week

Plant-Based Garlic Mushroom Red Sauce

If you give this meal plan a try, let me know how it goes! Please leave a review in the comments section below. You can also stay in touch with me on social media by following me on Instagram, Pinterest, and TikTok or by subscribing to my newsletter.

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November 15, 2021
Elizabeth | The Plant-Based Catholic
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking.
November 15, 2021
Becky
You mention using vegetable broth in your introduction but it isn’t included in the recipe
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography