In This ArticleView AllIn This ArticleWhy It’s Great for YouFAQsWhat Is It?BenefitsFood ListMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why It’s Great for You
FAQs
What Is It?
Benefits
Food List
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Whether you’re following acompletely vegan dietor just looking to change up your routine, it’s always a good idea to focus more on minimally processed foods and eat more plants. In this healthy meal plan, we highlight plant-based foods, with an emphasis on beans, legumes, whole grains and nuts for protein instead ofprocessed meat substitutes.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Why This Meal Plan Is Great for You
You don’t have to worry about not getting enoughprotein without meat, as long as you plan your meals accordingly—which is what this meal plan does.
Plant-based whole foods also tend to be high in another important satiating nutrient: fiber. Aside fromits many health benefits, fiber also helps keep you full, which means you’ll feel more satisfied after eating.
We set this plan at 1,500 calories, which is the level at which most people will lose weight if that’s your desire. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
What Is a Whole-Food Plant-Based Diet?
A whole-food plant-based diet is a plan that focuses mainly on foods that have been minimally processed—including fresh and frozen fruits and vegetables, as well as canned beans.Plant-based is a broad termthat includes any diet that tries to focus on more plant-based, non-animal-based options, like whole grains,legumes, nuts, fruits and vegetables. This can include people following vegan and vegetarian diets, as well as people who are trying to limit their meat intake to once or twice a week.
According to theCenters for Disease Control and Prevention, nearly 87% of Americans don’t hit their vegetable servings each day, so no matter where you are on the eating spectrum, it’s a good idea tofocus on eating more plants.
Benefits of a Whole-Food Plant-Based Diet
Of course, there are health benefits too. People who eat a plant-based diet tend to have ahigher intake of fiber, an important nutrient found in fruits, vegetables, legumes and whole grains. Due to the reduced intake of meat and ultra-processed foods, plus more fiber, a whole-food plant-based diet has manyhealth benefits,including lower body weight and a decreased risk of heart disease, diabetes and even some cancers.
Whole-Food Plant-Based Diet Food List
Here are a few of the most common foods you’ll see in a whole-food plant-based meal plan:
Complete Plant-Based Diet Grocery List
How to Meal-Prep Your Week of Meals
Breakfast (325 calories)
A.M. Snack (305 calories)
Lunch (325 calories)
P.M. Snack (116 calories)
Dinner (442 calories)
Daily Totals:1,512 calories, 55 g protein, 151 g carbohydrates, 47 g fiber, 82 g fat, 1,159 mg sodium
To make it 2,000 calories:Add 1 servingStrawberry-Mango-Banana Smoothieto breakfast, add 1 clementine to lunch and increase to 1/3 cup almonds at the P.M. snack.
Breakfast (299 calories)
A.M. Snack (200 calories)
Lunch (360 calories)
P.M. Snack (206 calories)
Dinner (415 calories)
Daily Totals:1,480 calories, 53 g protein, 151 g carbohydrates, 47 g fiber, 81 g fat, 1,104 mg sodium
To make it 2,000 calories:Add 1 sliced sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 2 cups edamame at A.M. snack, add 1 medium orange to lunch and increase to 1/3 cup almonds at the P.M. snack.
A.M. Snack (266 calories)
P.M. Snack (241 calories)
Dinner (343 calories)
Daily Totals:1,509 calories, 53 g protein, 163 g carbohydrates, 48 g fiber, 80 g fat, 999 mg sodium
To make it 2,000 calories:Add 1 sliced sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 2 cups edamame at A.M. snack, add 1 medium apple to lunch and increase to 1/3 cup almonds at the P.M. snack.
A.M. Snack (95 calories)
Dinner (500 calories)
Meal-Prep Tip:Gather ingredients forSlow-Cooker Vegan Chiliso it’s ready to go for the slow cooker tomorrow morning.
Daily Totals:1,486 calories, 51 g protein, 190 g carbohydrates, 54 g fiber, 70 g fat, 1,159 mg sodium
To make it 2,000 calories:Add 1 servingStrawberry-Mango-Banana Smoothieto breakfast and add 2 Tbsp. natural peanut butter to the A.M. snack.
Dinner (419 calories)
Meal-Prep Tip:Reserve 2 servings ofSlow-Cooker Vegan Chilito have for lunch on Days 6 & 7.
Daily Totals:1,484 calories, 53 g protein, 157 g carbohydrates, 50 g fiber, 1,169 mg sodium
To make it 2,000 calories:Add 1 sliced sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 1 3/4 cups edamame at A.M. snack, add 1 medium apple to lunch and increase to 1/3 cup almonds at the P.M. snack.
A.M. Snack (206 calories)
Lunch (376 calories)
P.M. Snack (100 calories)
Dinner (472 calories)
Daily Totals:1,479 calories, 59 g protein, 207 g carbohydrates, 63 g fiber, 56 g fat, 1,103 mg sodium
To make it 2,000 calories:Add 1 servingStrawberry-Mango-Banana Smoothieto breakfast, increase to 1/3 cup almonds at the A.M. snack and increase to 1 1/4 cups edamame at the P.M. snack.
P.M. Snack (95 calories)
Dinner (499 calories)
Daily Totals:1,495 calories, 55 g protein, 193 g carbohydrates, 59 g fiber, 65 g fat, 1,272 mg sodium
To make it 2,000 calories:Add 1 servingStrawberry-Mango-Banana Smoothieto breakfast and add 2 Tbsp. natural peanut butter to the P.M. snack.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
