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Pictured Recipe:Farro Salad with Arugula, Artichokes & Pistachios
Trying to eat moreplant-based? Start with a solid foundation. This meal plan prioritizes fruits, veggies, and whole grains, with just enough meat and dairy forbalance. This way of eating is what we like to refer to as a “flexitarian diet”, which research shows is one of the healthiest ways to eat!
Plant-Based Meal Plan for Beginners
How to Prep Your Meals:
Prepare these ingredients before Day 1 to save time at mealtimes.
Cook farro for the week.Rinse ¾ cup farro and combine with 2½ cups water in a medium saucepan. Bring to a boil over high heat; reduce heat to medium-low and simmer, uncovered, for 30 minutes. Remove from heat and stir in 1 Tbsp. olive oil. Let cool, then refrigerate. Makes 2¼ cups cooked farro. You’ll use 1½ cups in dinner on Day 1, and ¾ cup in lunch on Day 2.
Roast veggies.Preheat oven to 425°F. Toss 3 cups small cauliflower florets (11 oz.) with 2 tsp. olive oil. Cut 3 large red bell peppers into 1-inch pieces; toss with 1½ tsp. olive oil. Cut 2 large green bell peppers into 1-inch pieces; toss with 1 tsp. olive oil. Spread the vegetables in a single layer on 2 baking sheets (line sheets with parchment paper, if desired). Roast until browned, about 35 minutes. Let cool, then transfer each vegetable to a separate airtight container and refrigerate. Makes about 2 cups roasted cauliflower, 2 cups roasted red bell peppers, and 11/3 cups roasted green bell peppers. You’ll use these vegetables throughout this meal plan.
The Best 7-Day Diabetes Meal Plan
Shopping List
Produce
Refrigerated & Frozen Foods
Dry Goods
Pantry & Fridge Items
Day 1
Breakfast (391 calories, 36 g carbs)
Lunch (424 calories, 33 g carbs)
Afternoon Snack (129 calories, 16 g carbs)
Strawberries & Yogurt
Top yogurt with strawberries.
Dinner (543 calories, 45 g carbs)
Daily Totals:1,487 calories, 130g carbs, 28g fiber, 15g sat fat, 1,900mg sodium
Day 2
Breakfast (527 calories, 37 g carbs)
Lunch (503 calories, 46 g carbs)
Dinner (476 calories, 46 g carbs)
Daily Totals:1,506 calories, 129g carbs, 34g fiber, 16g sat fat, 2,001mg sodium
Day 3
Lunch (599 calories, 19 g carbs)
Dinner (472 calories, 38 g carbs)
Daily Totals:1,462 calories, 93g carbs, 25g fiber, 13g sat fat, 2,132g sodium
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