Plant-astic Plant-Based Meal Plan

Whether you're a seasoned vegan or a confirmed omnivore, this week's worth of plant-centric meals and snacks will delight and satisfy. From hearty cauliflower steaks to spicy shiitake pho, these recipes celebrate versatile vegetables beyond the salad bowl! Each day offers meals and snacks and comes in at 1800-calories total. Plus we give detailed prep tips and re-use leftovers when possible to make it that much easier to eat healthfully all week!

Ready to get cooking and eating? Check out the overview below.

Serves 1

  • Summary
  • Sunday
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday

Prepare for Success

There are no two ways about it — when you eat mostly whole foods, you spend more time preparing meals than you would spend reheating frozen dinners. The good news is that the extra time in the kitchen is a great investment in your health, and you can save time by prepping and cooking ahead. Many of these recipes make several servings, so you can portion out leftovers for to-go lunches or easy dinners on busy days.

Plan for Sunday to be a big shopping and cooking day. We've organized a few recipes to help you get your week off to a great start, and if you make these on the weekend, you'll spend less time cooking throughout the week.

Sunday

Breakfast

Serve with Homemade Almondmilk and strawberries

Lunch

Baked Chili Sweet Potato

Baked Sweet Potato

Topped with beans and low-sodium salsa with a side of mixed greens with toasted pumpkin seeds

Dinner

Roasted Cauliflower Steaks
Recipe Rating: 2.76111

Serve with Braised Carrots and Pear Onions with Gremolata and quinoa or brown rice

Snacks & Desserts

Beet Hummus
Recipe Rating: 3.20394

Serve with crackers, cantaloupe, cucumber slices

Raw Apple Crisp
Recipe Rating: 4.09514

Additional quick and easy snacks:

  • Vegan cream cheese spread on whole grain toast with a sliced banana and honey

Notes

Sunday Morning

Make Whole Grain and Pumpkin Seed Granola. Store cooled granola in an airtight container so you'll have it fresh all week for breakfasts and snacks.

Sunday Lunchtime

After your weekly grocery shopping, preheat the oven to 400°F. Wash and prep beets for Beet Hummus and a sweet potato for today’s lunch. Wrap beets in parchment-paper-lined aluminum foil. Pierce sweet potato in several places with a knife and place on a parchment-lined baking sheet. Roast veggies until tender, about 45 to 60 minutes.

While the vegetables roast, wash and cut cantaloupe into chunks for snacks and smoothies. Peel and seed 2 cucumbers for smoothies, and slice some for snacks. Wash, chop and store kale and broccoli for later in the week.

Peel roasted beets and make a batch of Beet Hummus. Enjoy some today and save the rest for snacks later in the week.

Sunday Evening

Make a double batch of quinoa or brown rice. Serve some with dinner and store the rest for use later in the week. Get the Roasted Cauliflower Steaks in the oven, and then prepare Braised Carrots and Pearl Onions with Gremolata. (You may want to make extra carrot sticks for snacking later in the week.)

Mix up a small batch of Apple Oatmeal in a Jar (1 cup rolled oats, 1 teaspoon pumpkin pie spice, 1 cup unsweetened applesauce) and divide it into two containers. You'll wake up Monday morning with breakfast in the fridge and an extra for later in the week!

Prep one apple to make an individual Raw Apple Crisp. Combine the spice-nut mixture and store in an airtight container for making another crisp later in the week.

For tomorrow's lunch, pickle vegetables for Black Bean Tostadas with Pickled Veggies. Store pickled vegetables, mashed beans and prepped veggies in separate containers for tomorrow and leftovers later in the week.

Soak cashews for the Strawberry Smash Parfait. Store leftover cream and fruit separately for parfaits later in the week.

Nutrition Tally

1760 kcals (450 from fat), 50g fat (4g sat fat), 0mg cholesterol, 1300mg sodium, 290g carbs (55g fiber, 103g sugar), 58g protein

Monday

Breakfast

Apple Oatmeal in a Jar
Recipe Rating: 2.49117

topped with sliced or chopped almonds

Lunch

Served with brown rice and sliced tomatoes

Dinner

Lentil Sloppy Joes
Recipe Rating: 2.71404

served with Sweet-and-Smokey Spiced Fries and steamed broccoli.

Snacks & Desserts

Strawberry Smash Parfait
Recipe Rating: 3.82856

Additional quick and easy snacks:

  • Orange, nut milk

  • Pineapple spears garnished with unsweetened coconut flakes

NOTES

Monday Morning

Gently reheat Apple Oatmeal in a Jar and top with sliced almonds (or your favorite nut).

Pack an orange and a cup of your favorite nut milk for an on-the-go snack.

Monday Evening

Preheat the oven to 450°F and prepare Sweet-and-Smoky Spiced Fries.

Prep the sloppy Joe sauce while the lentils cook. Store leftover lentil mixture in an airtight container for future meals.

Nutrition Tally

1790 kcals (450 from fat), 50g fat (8g sat fat), 0mg cholesterol 720mg sodium, 297g carbs (55 fiber, 89g sugar) 58g protein

Tuesday

Breakfast

Recipe Rating: 2.84207

enjoy with whole grain toast and your favorite nut butter

Lunch

Lentil Sloppy Joes
Recipe Rating: 2.71404

on tacos and topped with avocado and served with carrots

Dinner

Recipe Rating: 3.19878

with a green salad dressed with Healthy Salad Dressing and cauliflower

Snacks & Desserts

Beet Hummus
Recipe Rating: 3.20394

with carrot slices

Additional quick and easy snacks:

  • A handful of grapes

  • Banana spread with favorite nut butter and topped with toasted seeds

Notes

Tuesday Morning

Use your pre-prepped cucumber and cantaloupe to whip up a Cucumber-Cantaloupe Green Smoothie.

Tuesday Lunchtime

Gently reheat Lentil Sloppy Joes mixture and serve in 2 corn tortillas for lunch. Use half an avocado for this lunch today and store the remaining half with its pit in an airtight container for Wednesday's morning snack.

Tuesday Evening

Soak flaxseed meal and then preheat the oven to 375°F. Prep and assemble Vegan Harvest Vegetable Tart. Make salad and dressing while the tart bakes.

Nutrition Tally

1830 kcals (650 from fat), 73g fat (7g sat fat), 0mg cholesterol, 1060mg sodium, 253g carbs (51g fiber, 102g sugar), 68g protein

Wednesday

Breakfast

Served with unsweetened almondmilk and sliced banana

Lunch

Roasted Cauliflower Steaks
Recipe Rating: 2.76111

served with Braised Carrots and Pearl Onions with Gremolata and quinoa or brown rice

Dinner

Served with Spicy Baked Tofu and steamed broccoli topped with Healthy Salad Dressing

Snacks & Desserts

Strawberry Smash Parfait
Recipe Rating: 3.82856

Additional quick and easy snacks:

  • Whole-grain crisp breads spread with mashed avocado and flaxseed meal, piece of fruit

  • Leftover Sweet-and-Smoky Spiced Fries dipped in coconut cream and cinnamon

  • Carrots and celery

Notes

Wednesday morning

Leftover granola makes for a quick and easy breakfast (that's portable if needed) with almondmilk and fruit. Use the remainder of the avocado for your mid-morning snack

Wednesday Lunchtime

Leftover Roasted Cauliflower Steaks, braised carrots and rice or quinoa are just a quick reheat away.

Wednesday Evening

Marinate tofu while you make the Warm Kale and Lentil Salad with Sun-Dried Tomatoes. Whip 1/4 cup coconut cream until it becomes light and airy and use 2 tablespoons as a dip for sweet potato fries. Save leftovers for a fruit parfait or another snack later on.

Nutrition Tally

1810 kcals (540 from fat), 60g fat (12g sat fat), 0mg cholesterol, 1250mg sodium, 271g carbs, (51g fiber, 107g sugar), 62g protein

Thursday

Breakfast

Apple Oatmeal in a Jar
Recipe Rating: 2.49117

Topped with peanut butter and flaxseed meal

Lunch

Baked Spicy Tofu
Recipe Rating: 3.50986

Served as a wrap with veggies alongside Beet Hummus and carrots or cucumber slices

Dinner

Serve with spring mix salad and tomatoes

Snacks & Desserts

Chocolate-Almond Banana Smoothie
Recipe Rating: 3.61926

or trail mix

Additional quick and easy snacks:

  • Pineapple spears garnished with chile powder and unsweetened coconut flakes

  • A handful of grapes

Notes

Thursday Morning

Gently reheat the oatmeal and stir in your favorite nut butter and top with flaxseed meal.

Thursday Lunchtime

Use leftover Spicy Baked Tofu and prepared veggies to make a sandwich wrap. Serve leftover Beet Hummus on the side.

Thursday Evening

You’ve got this! Leftover tostadas are a snap to assemble.

For lunch tomorrow, toast pine nuts in a dry skillet over low heat for a few minutes until fragrant. Steam some of your prepared broccoli for a side.

Nutrition Tally

1800 kcals (520 from fat), 58g fat (9g sat fat), 0mg cholesterol, 950mg sodium, 270g carbs, (47g fiber, 115g sugar), 67g protein

Friday

Breakfast

Recipe Rating: 2.84207

Enjoy with whole wheat toast and avocado

Lunch

Recipe Rating: 3.19878

Served with broccoli topped with toasted pine nuts

Dinner

Serve with a side of Spicy Baked Tofu and steamed cauliflower

Snacks & Desserts

Beet Hummus
Recipe Rating: 3.20394

Serve with cucumber slices

Raw Apple Crisp
Recipe Rating: 4.09514

Additional quick and easy snacks:

  • Trail mix

  • Nut milk, whole grain crisp bread crackers and nut butter

Notes

Friday Morning

Pull out the pre-prepped cucumber and melon for a quick morning smoothie.

Friday Evening

Loving the leftovers at the end of the week! Make an individual Raw Apple Crisp for a quick dessert.

Nutrition Tally

1770 kcals (740 from fat), 82g fat (7g sat fat), 0mg cholesterol, 1210mg sodium, 216g carbs, (50g fiber, 81g sugar), 66g protein

Saturday

Breakfast

Veggie and Tofu Scramble
Recipe Rating: 3.46222

Serve with corn tortilla topped with toasted pumpkin seeds; serve with fresh fruit and nut milk

Lunch

Seaweed, Carrot and Avocado Salad
Recipe Rating: 3.62531

Serve with quinoa, broccoli and Sweet and Smoky Spiced Fries

Dinner

Spicy Shiitake Pho
Recipe Rating: 3.34206

Serve with bok choy or greens topped with cashews

Snacks & Desserts

Beet Hummus
Recipe Rating: 3.20394

Serve with veggies

Additional quick and easy snacks:

  • Fresh pineapple spears garnished with unsweetened coconut flakes

  • Vegan cheese and whole grain crackers

  • Use leftover cashew cream, trail mix and chopped fruit for parfait

Notes

Saturday Morning

Use corn or whole grain tortillas to hold the Veggie and Tofu Scramble.

Saturday Lunchtime

Soak seaweed while you prep the other ingredients for Seaweed, Carrot and Avocado Salad.

Saturday Evening

Add leftover Spicy Baked Tofu to your pho, if desired.

Nutrition Tally

1750 kcals (530 from fat), 59g fat (11g sat fat), 0mg cholesterol, 1290mg sodium, 261g carbs (45g fiber, 66g sugar), 56g protein

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