In This ArticleView AllIn This ArticleWhy This PlanFAQsHealth BenefitsFoods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Plan
FAQs
Health Benefits
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo:BRIE PASSANO/Sara Haas
BRIE PASSANO/Sara Haas
Thinking about eating moreplant-basedbut worrying about getting enough protein? Don’t fret. Contrary to popular belief, it’s definitely possible to get plenty of protein without eating meat. In this seven-day meal plan, we pump up the protein while prioritizing plants. Whether you’re a long-time vegetarian or curious about eating more plant-based, this meal plan can work for everyone. Check it out!
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
It’s true that meat and fish are great sources of protein, but that doesn’t mean you can’t get enough protein from vegetarian and plant-based sources. In this meal plan, you’ll find a variety of plant-based and vegetarian protein-rich foods, such as beans, lentils, soy, whole grains, nuts, seeds and dairy. Each day provides at least80 grams of protein, an important macronutrient that helps keep us full and plays a role in keeping our body functioning properly. Unlike meat, many plant-based proteins, such as beans and whole grains, also provide a good dose of fiber.Fiber has many health benefits, from improved heart health to keeping our digestive system functioning and reducing blood sugar levels, and it can play a role inweight lossand healthy weight management too. Each day provides at least 30 grams of fiber, slightly above the recommended Daily Value of 28 grams per day.
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.As with all meal plans, this routine doesn’t need to be followed exactly to reap the benefits of a plant-based diet. Make adjustments as needed, opt for leftovers or make a swap, if needed.
Frequently Asked Questions
Yes, you can certainly eat the same breakfast or lunch every day if that’s preferred. Each breakfast is between 350 and 400 calories while each lunch ranges from 345 calories to 377 calories. These ranges are similar enough where making the swap shouldn’t significantly impact your daily totals. If you’d prefer a different lunch than the ones we selected, check out18 Plant-Based Lunches You Can Prep the Night Before.
Protein is crucial for our health, as it makes up the cells in the body and helps keep it functioning properly. Protein is particularly important for muscle repair and function, bone health and skin health.Most people get plenty of protein in their typical diets, though it is possible to be deficient in protein. Signs of aprotein deficiencyinclude fatigue, brittle hair and nails, weak immune system and edema.
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 Are the Health Benefits of a Plant-Based Diet?
Due to its abundance of fruit, vegetables, whole grains and legumes, it’s no surprise that following a plant-based diet can have some impressive health benefits.Research links a plant-based diet with a significantly reduced risk of developing negative health outcomes. A plant-based diet can work well for most people, though it may be particularly beneficial for those with health conditions like type 2 diabetes, heart disease or obesity.
Plant-Based Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Breakfast (359 calories)
A.M. Snack (181 calories)
Lunch (369 calories)
P.M. Snack (98 calories)
Dinner (517 calories)
Daily Totals:1,524 calories, 69g fat, 84g protein, 153g carbohydrate, 31g fiber, 1,779mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Jason Donnelly
Breakfast (345 calories)
A.M. Snack (219 calories)
Lunch (377 calories)
P.M. Snack (95 calories)
Dinner (444 calories)
Daily Totals:1,479 calories, 60g fat, 86g protein, 177g carbohydrate, 33g fiber, 1,264mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 cup low-fat plain kefir as an evening snack.
A.M. Snack (168 calories)
Dinner (502 calories)
Daily Totals:1,491 calories, 74g fat, 83g protein, 149g carbohydrate, 35g fiber, 1,429mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Sara Haas
P.M. Snack (42 calories)
Meal-Prep Tip:Reserve three servingsCaprese Casseroleto have for lunch on Days 5 through 7.
Daily Totals:1,475 calories, 63g fat, 82g protein, 173g carbohydrate, 30g fiber, 932mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Lunch (345 calories)
Dinner (491 calories)
Daily Totals:1,498 calories, 51g fat, 89g protein, 181g carbohydrate, 42g fiber, 1,657mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to lunch and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
P.M. Snack (129 calories)
Dinner (464 calories)
Daily Totals:1,501 calories, 64g fat, 85g protein, 157g carbohydrate, 34g fiber, 1,513mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to breakfast and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Breakfast (395 calories)
Dinner (426 calories)
Daily Totals:1,483 calories, 69g fat, 81g protein, 143g carbohydrate, 37g fiber, 1,976mg sodium
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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. Food and Drug Administration.Interactive Nutrition Facts Label - Dietary Fiber.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.MedlinePlus. National Library of Medicine.Dietary Proteins.Clem J, Barthel B.A Look at Plant-Based Diets.Mo Med. 2021;118(3):233-238.
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. Food and Drug Administration.Interactive Nutrition Facts Label - Dietary Fiber.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.MedlinePlus. National Library of Medicine.Dietary Proteins.Clem J, Barthel B.A Look at Plant-Based Diets.Mo Med. 2021;118(3):233-238.
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. Food and Drug Administration.Interactive Nutrition Facts Label - Dietary Fiber.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.MedlinePlus. National Library of Medicine.Dietary Proteins.Clem J, Barthel B.A Look at Plant-Based Diets.Mo Med. 2021;118(3):233-238.
U.S. Food and Drug Administration.Interactive Nutrition Facts Label - Dietary Fiber.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
MedlinePlus. National Library of Medicine.Dietary Proteins.
Clem J, Barthel B.A Look at Plant-Based Diets.Mo Med. 2021;118(3):233-238.
