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Mar 23, 2022 · Our 30 Plants in 7 Days challenge will introduce you to new (and totally delicious) meals that are created with plant-based ingredients and no animal-based proteins. Over the course of a single week, you’ll eat 30 different plants – and we’ll make it oh-so-easy to do!
- Erin Macdonald
- Why Nutrition Is Important For A Plant-Based Diet
- 7 Day Sample Menu
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
- Breakfast
- Day 7
- A Word from Verywell
A plant-based dietfocuses on whole, minimally processed foods that come mostly from plants. While a plant-based diet does not need to exclude animal products completely, it does limit them and focuses mainly on vegetables, fruits, whole grains, legumes, seeds, and nuts. Some individuals may also exclude or limit refined foods such as added sugar, w...
This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your d...
Breakfast
1. 1/2 cup oatmeal cooked in water 2. 1 tablespoon ground flaxseed 3. 1/4 cup slivered almonds 4. 1/2 cup blueberries Macronutrients: 294 calories, 9 grams protein, 31 grams carbohydrates, 17 grams fat
Snack
1. 1 medium banana 2. 1 tablespoon peanut butter Macronutrients: 199 calories, 5 grams protein, 31 grams carbohydrates, 8 grams fat
Lunch
1. 1 8-inch whole wheat wrap 2. 4 ounces canned tuna mixed with 1/4 mashed avocado 3. 1/4 cup tomatoes, chopped Macronutrients: 360 calories, 32 grams protein, 25 grams carbohydrates, 15 grams fat
Breakfast
1. One slice 100% whole wheat bread 2. 1 tablespoon peanut butter 3. 1 medium sliced banana 4. 1 tablespoon hemp seeds Macronutrients: 335 calories, 12 grams protein, 45 grams carbohydrates, 14 grams fat
Snack
1. 15 almonds 2. 15 cherries Macronutrients: 193 calories, 5 grams protein, 24 grams carbohydrates, 10 grams fat
Lunch
1. Salad with 2 cups shredded romaine lettuce, 1/2 cup tomato chopped, 1/2 cup cucumber chopped, 1/4 cup black olives, 1/4 cup feta cheese, 1/2 cup chickpeas, and 2 tablespoons balsamic vinaigrette Macronutrients: 389 calories, 16 grams protein, 39 grams carbohydrates, 21 grams fat
Breakfast
1. Tofu scramble with 4 ounces tofu, 1 cup spinach, 1/2 cup chopped tomatoes, and spices 2. One slice 100% whole wheat bread 3. 1/2 medium avocado Macronutrients: 399 calories, 24 grams protein, 35 grams carbohydrates, 23 grams fat
Snack
1. Eight walnuts 2. 1 large peach Macronutrients: 174 calories, 4 grams protein, 19 grams carbohydrates, 11 grams fat
Lunch
1. Quinoa salad with 1 cup cooked quinoa, 1/4 cup dried cranberries, 1/4 cup feta cheese, and 1/4 cup chopped pecans Macronutrients: 632 calories, 16 grams protein, 78 grams carbohydrates, 32 grams fat
Breakfast
1. 1 cup coconut yogurt 2. 1/4 cup low-sugar granola 3. 1/2 cup raspberries Macronutrients: 414 calories, 16 grams protein, 70 grams carbohydrates, 8 grams fat
Snack
1. 1 large peach 2. 1 ounce cheddar cheese Macronutrients: 183 calories, 8 grams protein, 18 grams carbohydrates, 10 grams fat
Lunch
1. 1 cup cooked brown rice 2. 1/2 cup black beans 3. 1/2 red bell pepper and 1/2 onion, sliced and sauteed in 1 tablespoon olive oil 4. 1/4 cup salsa 5. 1/2 avocado Macronutrients: 668 calories, 17 grams protein, 87 grams carbohydrates, 31 grams fat
Breakfast
1. One slice 100% whole wheat bread 2. One poached egg 3. 1/2 medium avocado Macronutrients: 313 calories, 12 grams protein, 23 grams carbohydrates, 21 grams fat
Snack
1. 1 small apple 2. 1 tablespoon peanut butter Macronutrients: 172 calories, 4 grams protein, 24 grams carbohydrates, 8 grams fat
Lunch
1. One 8-inch whole wheat wrap 2. Four slices red bell pepper 3. 2 tablespoons hummus 4. 1/4 cup tomatoes chopped 5. 1/3 cup chickpeas Macronutrients: 281 calories, 12 grams protein, 42 grams carbohydrates, 8 grams fat
1/2 cup cooked oatmeal in water1 tablespoon peanut butter1 small chopped apple1 teaspoon cinnamonBreakfast
1. 1 cup 2% plain Greek yogurt 2. 1 tablespoon hemp seeds 3. 1/4 cup low-sugar granola 4. 1/2 cup blueberries Macronutrients: 393 calories, 28 grams protein, 36 grams carbohydrates, 16 grams fat
Snack
1. 1 medium banana 2. 1 tablespoon peanut butter Macronutrients: 199 calories, 5 grams protein, 31 grams carbohydrates, 8 grams fat
Lunch
1. One 8-inch whole wheat tortilla 2. 1/3 cup black beans 3. 1/3 cup corn 4. 1/4 cup cheddar cheese 5. 1/4 cup salsa Macronutrients: 377 calories, 18 grams protein, 47 grams carbohydrates, 15 grams fat
Planning nutritious, tasty, and balanced plant-based meals does not need to be difficult with a little planning ahead and prep. Consider speaking with a registered dietitian to get specific recommendations for your individual nutrition needs and health goals. We recognize that meal plans may not be appropriate for all, especially those with disorde...
Basing your diet on plants is a great way to help the environment. Our plant-based recipes contain plenty of family favourites to bring everyone on the journey.
- Cooking Tip: Making homemade salad dressing is super easy and really ups the flavor of any salad. Bonus—homemade salad dressings are a lot less expensive than their store-bought counterparts.
- Cooking Tip: Overnight oats are the perfect breakfast for busy mornings. The basic recipe is a simple formula of 1/2 cup oats, 1/2 cup water, milk or non-dairy milk alternative and a pinch of salt.
- Cooking Tip: Spinach is nutritious, easy and cooks up in a flash. Breakfast (258 calories) 1 serving Cinnamon-Roll Overnight Oats. 1 medium orange. A.M.
- Cooking Tip: Edamame is a young soybean and is an amazing plant-based protein that packs in 17 grams of protein per cup. You'll often find it in the frozen section.
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- Tex-Mex Pita Pizzas. With pita bread as the base, these single-serve vegan pizzas come together in record time. Top with avocado and a corn and black bean mix for an easy family meal.
- Chock-Full-of-Veggies Chickpea Flour Pizza Crust. This gluten-free chickpea flour base is super easy to make and light enough that you don’t leave the table feeling “bready.”
- Lentil Vegetable Soup. With everyday veggies and the rich, almost meaty texture of brown lentils, this easy lentil-vegetable soup is one of our all-time fan-favorite recipes.
- Easy Vegan Corn Chowder. This vegan corn chowder has all the creaminess you expect in a chowder, but instead of using dairy, it relies on almond flour and potato to get there.
Oct 24, 2024 · Plant-based diet recipes like Marinated Tofu Salad, Black Bean–Quinoa Bowl and Berry-Almond Smoothie Bowl will fill you up with plenty of healthy fruits and vegetables, plus the inspiration to kick-start your journey on a new way of eating.
Plant-based: Describes food that comes from plants and doesn’t contain animal ingredients such as meat, milk, eggs, or honey. A whole-foods, plant-based diet lets you meet your nutritional needs by only eating natural, minimally-processed foods that are free from animal products.
