7-Day Plant-Based Diet Meal Plan for Beginners, Created by a Dietitian

This seven-day vegetarian meal plan is packed with delicious plant-based recipes and tailored for beginners. We repeat several breakfasts and lunches and try to keep dinner fairly simple. The goal is to enjoy cooking more plant-based meals at home and reap the health benefits without feeling like you're spending too much time in the kitchen. The definition of a plant-based diet is a bit vague because there's no agreed-upon official definition. For some, plant-based might mean a completely vegan diet or it might simply mean that you focus primarily on plant-based proteins and try to eat meat sparingly. Whatever it means to you, it's always a good idea to increase your consumption of vegetables, fruits, whole grains and legumes because they are high in fiber, an important nutrient that 95% of us don't get enough of. For the purpose of this plan, plant-based means vegetarian, so we didn't include meat but included dairy and eggs. Let's get started.

Day 1

Breakfast (304 calories)

• 1 serving Berry-Kefir Smoothie

Morning Snack (95 calories)

• 1 medium apple

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

Afternoon Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Dinner (509 calories)

• 1 serving Beefless Vegan Tacos
• 2 cups mixed greens
• 1 serving Citrus Vinaigrette

Daily Totals: 1,488 calories, 55 g protein, 178 g carbohydrates, 38 g fiber, 76 g fat, 1,587 mg sodium

To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and 1/4 cup dried walnut halves at A.M. snack.

Day 2

Breakfast (258 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 medium orange

Morning Snack (341 calories)

• 1 cup low-fat plain Greek yogurt
• 1 medium peach
• 3 Tbsp. slivered almonds

Lunch (332 calories)

• 1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing

Afternoon Snack (131 calories)

• 1 large pear

Dinner (458 calories)

• 1 serving Quinoa-Black Bean Salad

Daily Totals: 1,521 calories, 77 g protein, 186 g carbohydrates, 37 g fiber, 61 g fat, 1,073 mg sodium

To make it 2,000 calories: Add 1 large pear to lunch, 12 dry-roasted unsalted almonds to P.M. snack and 1 serving Guacamole Chopped Salad to lunch.

Day 3

Cooking Tip: Spinach is nutritious, easy and cooks up in a flash.

Breakfast (258 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 medium orange

Morning Snack (95 calories)

• 1 medium apple

Lunch (463 calories)

• 1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing
• 1 large pear

Afternoon Snack (274 calories)

• 1/3 cup dried walnut halves
• 1 medium peach

Dinner (419 calories)

• 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach
• 1 (1 oz.) slice whole-wheat baguette

Daily Totals: 1,509 calories, 59 g protein, 202 g carbohydrates, 39 g fiber, 61 g fat, 1,403 mg sodium

To make it 2,000 calories: Add 3 Tbsp. natural peanut butter to A.M. snack and 1 cup low-fat plain Greek yogurt to P.M. snack.

Day 4

Breakfast (258 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 medium orange

Morning Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (390 calories)

• 1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing
• 1 medium peach

Afternoon Snack (124 calories)

• 3/4 cup low-fat plain Greek yogurt

Dinner (515 calories)

• 1 serving Greek Salad with Edamame
• 1 serving Everything Bagel Avocado Toast

Daily Totals: 1,494 calories, 82 g protein, 142 g carbohydrates, 36 g fiber, 74 g fat, 1,350 mg sodium

To make it 2,000 calories: Add 1 medium pear to A.M. snack and add 1 medium peach plus 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack.

Day 5

Breakfast (258 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 medium orange

Morning Snack (166 calories)

• 1 cup low-fat plain Greek yogurt

Lunch (390 calories)

• 1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing
• 1 medium peach

Afternoon Snack (139 calories)

• 18 dry-roasted unsalted almonds

Dinner (563 calories)

• 1 serving Quinoa Avocado Salad
• 2 cups mixed greens
• 1 serving Citrus Vinaigrette

Daily Totals: 1,516 calories, 74 g protein, 153 g carbohydrates, 35 g fiber, 75 g fat, 1,134 mg sodium

To make it 2,000 calories: Add 1 medium peach and 1/4 cup dried walnut halves to A.M. snack and increase to 1/3 cup almonds plus add 1 large pear to the P.M. snack.

Day 6

Breakfast (258 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 medium orange

Morning Snack (178 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup strawberries, halved

Lunch (420 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium apple

Afternoon Snack (131 calories)

• 1 large pear

Dinner (510 calories)

• 1 serving Pesto Ravioli with Spinach & Tomatoes
• 2 cups mixed greens
• 1 serving Citrus Vinaigrette

Daily Totals: 1,497 calories, 59 g protein, 202 g carbohydrates, 39 g fiber, 57 g fat, 1,404 mg sodium

To make it 2,000 calories: Increase to 1 cup yogurt and add 5 Tbsp. chopped walnuts to A.M. snack and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.

Day 7

Breakfast (304 calories)

• 1 serving Berry-Kefir Smoothie

Morning Snack (166 calories)

• 1 cup low-fat plain Greek yogurt

Lunch (420 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium apple

Afternoon Snack (62 calories)

• 1 medium orange

Dinner (548 calories)

• 1 serving Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
• 2 cups mixed greens
• 1 serving Citrus Vinaigrette

Daily Totals: 1,499 calories, 66 g protein, 181 g carbohydrates, 40 g fiber, 65 g fat, 1,131 mg sodium

To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to A.M. snack.

Health Benefits of a Plant-Based Diet

• More fiber: Fiber plays an important role in disease prevention and regulating our digestive system. Studies indicate that increasing fiber intake offers numerous health advantages, including maintaining a healthier body weight and lowering the risk of developing type 2 diabetes and heart disease.
• Weight loss: Research shows that people who follow a plant-based diet tend to have lower body fat percentage and a smaller waist circumference. Plus, this high-fiber diet will help keep you full so you can lose weight while still feeling satisfied.
• Quick-cooking and no-cook protein sources: The plant-based diet incorporates tons of healthy no-cook and easy protein sources. Dried and canned beans and lentils are healthy, shelf-stable protein options. Plus, canned beans are convenient—just drain and rinse and they're ready to go. Edamame, which is a young soybean, is a healthy protein source found in the freezer section of most grocery stores. Nuts, seeds and nut butters, as well as whole grains like brown rice and quinoa, are healthy and easy options as well. Focus on minimally processed sources and try to limit heavily processed vegetarian proteins like soy "hot dogs" or imitation meats. They tend to be very high in sodium and don't pack the nutritional benefits compared to their less-processed plant-based options.
  

Dig Deeper

The Health Benefits of Eating a Plant-Based Diet

Top Vegetarian Protein Sources