In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsWhat Is a Plant-Based Diet?Plant-Based Diet BenefitsHow to Shop for a Plant-Based DietPlant-Based Diet Foods ListHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
What Is a Plant-Based Diet?
Plant-Based Diet Benefits
How to Shop for a Plant-Based Diet
Plant-Based Diet Foods List
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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 thehealth benefitswithout feeling like you’re spending too much time in the kitchen.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.Why This Meal Plan Is Great for YouThis 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.What Is a Plant-Based Diet?The definition of a plant-based diet is a bit vague because there’s no agreed-upon official definition. For the purpose of this plan, plant-based means vegetarian, so we didn’t include meat but included dairy and eggs.For others, 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 infiber, an important nutrientthat 95% of us don’t get enough of.Plant-Based vs. Vegan: What’s the Difference?Plant-Based Diet BenefitsMore fiber:Fiber plays an important role in disease prevention and regulating our digestive system. Studies indicate thatincreasing fiber intakeoffers numerous health advantages, including maintaining a healthier body weight and lowering the risk of developing type 2 diabetes and heart disease, as highlighted in a 2020 study published in theJournal of Diabetes Investigation.Weight loss:Research, like the 2021 study inClinical Nutrition ESPEN, 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.Carolyn A. Hodges, R.D.How to Shop for a Plant-Based DietYou may have heard the advice to shop around the perimeter of the grocery store to avoid eatingprocessed foods. While it’s true that the outside aisles are where you’ll find produce, yogurt and tofu, there’s a lot of nutritious foods to be found in the inner aisles of the grocery store. There you’ll find whole grains, like quinoa, brown rice and oats, as well as dried and canned beans, nuts and seeds, and frozen fruit and vegetables. It’s a good idea to stock up on canned and dried beans and lentils—they’re shelf-stable and a handy pantry item to have on hand.For protein, focus on minimally processed sources like beans, lentils, nuts and whole grains 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.6 Best Tips for Eating Plant-Based on a BudgetPlant-Based Diet Foods ListLegumes:Canned or dried, beans and lentils are an excellent source of protein and fiber.Nuts and seeds:Think nut butters, almonds, walnuts, flax, chia seeds and any other variety you like. When looking at nut butters, choose a natural variety to skip any additives.Whole grains:Higher in protein and fiber, whole grains like quinoa, oatmeal, brown rice and whole-wheat pasta are great options.Fruits and vegetables:Whether you buy fresh or frozen, filling up on fruits and vegetables is a great idea.Storing fruit and vegetablescorrectly can make them last longer.Soy:Tofu and edamame are both great high-protein soy options.Carolyn A. HodgesHow to Meal-Prep Your Week of MealsPrepareCinnamon Roll Overnight Oatsto have for breakfast on Days 2 through 6.MakeChopped Salad with Sriracha Tofu & Peanut Dressingto have for lunch on Days 2 through 5.Whip upCitrus Vinaigretteto have throughout the week.Day 1Cooking Tip:Making homemade salad dressingis super easy and really ups the flavor of any salad. Bonus—homemade salad dressings are a lot less expensive than their store-bought counterparts.Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (95 calories)1 medium appleLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsDinner (509 calories)1 servingBeefless Vegan Tacos2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,488 calories, 55 g protein, 178 g carbohydrates, 38 g fiber, 76 g fat, 1,587 mg sodiumTo 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 2Cooking Tip:Overnight oats are the perfect breakfast for busy mornings. Thebasic recipeis a simple formula of 1/2 cup oats, 1/2 cup water, milk or non-dairy milk alternative and a pinch of salt. The flavor combinations are up to you.Breakfast (258 calories)1 servingCinnamon-Roll Overnight Oats1 medium orangeA.M. Snack (341 calories)1 cup low-fat plain Greek yogurt1 medium peach3 Tbsp. slivered almondsLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (131 calories)1 large pearDinner (458 calories)1 servingQuinoa-Black Bean SaladDaily Totals:1,521 calories, 77 g protein, 186 g carbohydrates, 37 g fiber, 61 g fat, 1,073 mg sodiumTo make it 2,000 calories:Add 1 large pear to lunch, 12 dry-roasted unsalted almonds to P.M. snack and 1 servingGuacamole Chopped Saladto lunch.Day 3Cooking Tip:Spinach is nutritious, easy andcooks up in a flash.Breakfast (258 calories)1 servingCinnamon-Roll Overnight Oats1 medium orangeA.M. Snack (95 calories)1 medium appleLunch (463 calories)1 servingChopped Salad with Sriracha Tofu & Peanut Dressing1 large pearP.M. Snack (274 calories)1/3 cup dried walnut halves1 medium peachDinner (419 calories)1 servingEggs in Tomato Sauce with Chickpeas & Spinach1 (1 oz.) slice whole-wheat baguetteDaily Totals:1,509 calories, 59 g protein, 202 g carbohydrates, 39 g fiber, 61 g fat, 1,403 mg sodiumTo 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 4Cooking Tip:Edamame is a young soybean and is an amazing plant-based protein that packs in 17 grams of protein per cup. You’ll often find it in the frozen section.Breakfast (258 calories)1 servingCinnamon-Roll Overnight Oats1 medium orangeA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (390 calories)1 servingChopped Salad with Sriracha Tofu & Peanut Dressing1 medium peachP.M. Snack (124 calories)3/4 cup low-fat plain Greek yogurtDinner (515 calories)1 servingGreek Salad with Edamame1 servingEverything Bagel Avocado ToastDaily Totals:1,494 calories, 82 g protein, 142 g carbohydrates, 36 g fiber, 74 g fat, 1,350 mg sodiumTo 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 5Cooking Tip:Quinoa is a high-protein whole grain that provides about 8 g of protein per cup. Plus, it’seasy to cookand is ready in just 15 minutes.Breakfast (258 calories)1 servingCinnamon-Roll Overnight Oats1 medium orangeA.M. Snack (166 calories)1 cup low-fat plain Greek yogurtLunch (390 calories)1 servingChopped Salad with Sriracha Tofu & Peanut Dressing1 medium peachP.M. Snack (139 calories)18 dry-roasted unsalted almondsDinner (563 calories)1 servingQuinoa Avocado Salad2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,516 calories, 74 g protein, 153 g carbohydrates, 35 g fiber, 75 g fat, 1,134 mg sodiumTo 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 6Cooking Tip:Frozen ravioli, like the one we use in tonight’s dinner, is a great staple because it’s versatile and cooks up in a flash.Breakfast (258 calories)1 servingCinnamon-Roll Overnight Oats1 medium orangeA.M. Snack (178 calories)1 cup low-fat plain Greek yogurt1/4 cup strawberries, halvedLunch (420 calories)1 servingVeggie & Hummus Sandwich1 medium appleP.M. Snack (131 calories)1 large pearDinner (510 calories)1 servingPesto Ravioli with Spinach & Tomatoes2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,497 calories, 59 g protein, 202 g carbohydrates, 39 g fiber, 57 g fat, 1,404 mg sodiumTo 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 7Cooking Tip:If you’re new to cooking,sheet-pan dinnersare a great option because there are fewer pans and side dishes that you need to manage. Plus, cleanup is a breeze!Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (166 calories)1 cup low-fat plain Greek yogurtLunch (420 calories)1 servingVeggie & Hummus Sandwich1 medium appleP.M. Snack (62 calories)1 medium orangeDinner (548 calories)1 servingSheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,499 calories, 66 g protein, 181 g carbohydrates, 40 g fiber, 65 g fat, 1,131 mg sodiumTo 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.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.
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 thehealth benefitswithout feeling like you’re spending too much time in the kitchen.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.Why This Meal Plan Is Great for YouThis 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.What Is a Plant-Based Diet?The definition of a plant-based diet is a bit vague because there’s no agreed-upon official definition. For the purpose of this plan, plant-based means vegetarian, so we didn’t include meat but included dairy and eggs.For others, 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 infiber, an important nutrientthat 95% of us don’t get enough of.Plant-Based vs. Vegan: What’s the Difference?Plant-Based Diet BenefitsMore fiber:Fiber plays an important role in disease prevention and regulating our digestive system. Studies indicate thatincreasing fiber intakeoffers numerous health advantages, including maintaining a healthier body weight and lowering the risk of developing type 2 diabetes and heart disease, as highlighted in a 2020 study published in theJournal of Diabetes Investigation.Weight loss:Research, like the 2021 study inClinical Nutrition ESPEN, 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.Carolyn A. Hodges, R.D.How to Shop for a Plant-Based DietYou may have heard the advice to shop around the perimeter of the grocery store to avoid eatingprocessed foods. While it’s true that the outside aisles are where you’ll find produce, yogurt and tofu, there’s a lot of nutritious foods to be found in the inner aisles of the grocery store. There you’ll find whole grains, like quinoa, brown rice and oats, as well as dried and canned beans, nuts and seeds, and frozen fruit and vegetables. It’s a good idea to stock up on canned and dried beans and lentils—they’re shelf-stable and a handy pantry item to have on hand.For protein, focus on minimally processed sources like beans, lentils, nuts and whole grains 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.6 Best Tips for Eating Plant-Based on a BudgetPlant-Based Diet Foods ListLegumes:Canned or dried, beans and lentils are an excellent source of protein and fiber.Nuts and seeds:Think nut butters, almonds, walnuts, flax, chia seeds and any other variety you like. When looking at nut butters, choose a natural variety to skip any additives.Whole grains:Higher in protein and fiber, whole grains like quinoa, oatmeal, brown rice and whole-wheat pasta are great options.Fruits and vegetables:Whether you buy fresh or frozen, filling up on fruits and vegetables is a great idea.Storing fruit and vegetablescorrectly can make them last longer.Soy:Tofu and edamame are both great high-protein soy options.Carolyn A. HodgesHow to Meal-Prep Your Week of MealsPrepareCinnamon Roll Overnight Oatsto have for breakfast on Days 2 through 6.MakeChopped Salad with Sriracha Tofu & Peanut Dressingto have for lunch on Days 2 through 5.Whip upCitrus Vinaigretteto have throughout the week.Day 1Cooking Tip:Making homemade salad dressingis super easy and really ups the flavor of any salad. Bonus—homemade salad dressings are a lot less expensive than their store-bought counterparts.Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (95 calories)1 medium appleLunch (374 calories)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsDinner (509 calories)1 servingBeefless Vegan Tacos2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,488 calories, 55 g protein, 178 g carbohydrates, 38 g fiber, 76 g fat, 1,587 mg sodiumTo 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 2Cooking Tip:Overnight oats are the perfect breakfast for busy mornings. Thebasic recipeis a simple formula of 1/2 cup oats, 1/2 cup water, milk or non-dairy milk alternative and a pinch of salt. The flavor combinations are up to you.Breakfast (258 calories)1 servingCinnamon-Roll Overnight Oats1 medium orangeA.M. Snack (341 calories)1 cup low-fat plain Greek yogurt1 medium peach3 Tbsp. slivered almondsLunch (332 calories)1 servingChopped Salad with Sriracha Tofu & Peanut DressingP.M. Snack (131 calories)1 large pearDinner (458 calories)1 servingQuinoa-Black Bean SaladDaily Totals:1,521 calories, 77 g protein, 186 g carbohydrates, 37 g fiber, 61 g fat, 1,073 mg sodiumTo make it 2,000 calories:Add 1 large pear to lunch, 12 dry-roasted unsalted almonds to P.M. snack and 1 servingGuacamole Chopped Saladto lunch.Day 3Cooking Tip:Spinach is nutritious, easy andcooks up in a flash.Breakfast (258 calories)1 servingCinnamon-Roll Overnight Oats1 medium orangeA.M. Snack (95 calories)1 medium appleLunch (463 calories)1 servingChopped Salad with Sriracha Tofu & Peanut Dressing1 large pearP.M. Snack (274 calories)1/3 cup dried walnut halves1 medium peachDinner (419 calories)1 servingEggs in Tomato Sauce with Chickpeas & Spinach1 (1 oz.) slice whole-wheat baguetteDaily Totals:1,509 calories, 59 g protein, 202 g carbohydrates, 39 g fiber, 61 g fat, 1,403 mg sodiumTo 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 4Cooking Tip:Edamame is a young soybean and is an amazing plant-based protein that packs in 17 grams of protein per cup. You’ll often find it in the frozen section.Breakfast (258 calories)1 servingCinnamon-Roll Overnight Oats1 medium orangeA.M. Snack (206 calories)1/4 cup dry-roasted unsalted almondsLunch (390 calories)1 servingChopped Salad with Sriracha Tofu & Peanut Dressing1 medium peachP.M. Snack (124 calories)3/4 cup low-fat plain Greek yogurtDinner (515 calories)1 servingGreek Salad with Edamame1 servingEverything Bagel Avocado ToastDaily Totals:1,494 calories, 82 g protein, 142 g carbohydrates, 36 g fiber, 74 g fat, 1,350 mg sodiumTo 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 5Cooking Tip:Quinoa is a high-protein whole grain that provides about 8 g of protein per cup. Plus, it’seasy to cookand is ready in just 15 minutes.Breakfast (258 calories)1 servingCinnamon-Roll Overnight Oats1 medium orangeA.M. Snack (166 calories)1 cup low-fat plain Greek yogurtLunch (390 calories)1 servingChopped Salad with Sriracha Tofu & Peanut Dressing1 medium peachP.M. Snack (139 calories)18 dry-roasted unsalted almondsDinner (563 calories)1 servingQuinoa Avocado Salad2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,516 calories, 74 g protein, 153 g carbohydrates, 35 g fiber, 75 g fat, 1,134 mg sodiumTo 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 6Cooking Tip:Frozen ravioli, like the one we use in tonight’s dinner, is a great staple because it’s versatile and cooks up in a flash.Breakfast (258 calories)1 servingCinnamon-Roll Overnight Oats1 medium orangeA.M. Snack (178 calories)1 cup low-fat plain Greek yogurt1/4 cup strawberries, halvedLunch (420 calories)1 servingVeggie & Hummus Sandwich1 medium appleP.M. Snack (131 calories)1 large pearDinner (510 calories)1 servingPesto Ravioli with Spinach & Tomatoes2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,497 calories, 59 g protein, 202 g carbohydrates, 39 g fiber, 57 g fat, 1,404 mg sodiumTo 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 7Cooking Tip:If you’re new to cooking,sheet-pan dinnersare a great option because there are fewer pans and side dishes that you need to manage. Plus, cleanup is a breeze!Breakfast (304 calories)1 servingBerry-Kefir SmoothieA.M. Snack (166 calories)1 cup low-fat plain Greek yogurtLunch (420 calories)1 servingVeggie & Hummus Sandwich1 medium appleP.M. Snack (62 calories)1 medium orangeDinner (548 calories)1 servingSheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,499 calories, 66 g protein, 181 g carbohydrates, 40 g fiber, 65 g fat, 1,131 mg sodiumTo 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.
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 thehealth benefitswithout feeling like you’re spending too much time in the kitchen.
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.
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.
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.
The definition of a plant-based diet is a bit vague because there’s no agreed-upon official definition. For the purpose of this plan, plant-based means vegetarian, so we didn’t include meat but included dairy and eggs.
For others, 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 infiber, an important nutrientthat 95% of us don’t get enough of.
Plant-Based vs. Vegan: What’s the Difference?
Carolyn A. Hodges, R.D.
You may have heard the advice to shop around the perimeter of the grocery store to avoid eatingprocessed foods. While it’s true that the outside aisles are where you’ll find produce, yogurt and tofu, there’s a lot of nutritious foods to be found in the inner aisles of the grocery store. There you’ll find whole grains, like quinoa, brown rice and oats, as well as dried and canned beans, nuts and seeds, and frozen fruit and vegetables. It’s a good idea to stock up on canned and dried beans and lentils—they’re shelf-stable and a handy pantry item to have on hand.
For protein, focus on minimally processed sources like beans, lentils, nuts and whole grains 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.
6 Best Tips for Eating Plant-Based on a Budget
Carolyn A. Hodges
Cooking Tip:Making homemade salad dressingis super easy and really ups the flavor of any salad. Bonus—homemade salad dressings are a lot less expensive than their store-bought counterparts.
Breakfast (304 calories)
A.M. Snack (95 calories)
Lunch (374 calories)
P.M. Snack (206 calories)
Dinner (509 calories)
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.
Cooking Tip:Overnight oats are the perfect breakfast for busy mornings. Thebasic recipeis a simple formula of 1/2 cup oats, 1/2 cup water, milk or non-dairy milk alternative and a pinch of salt. The flavor combinations are up to you.
Breakfast (258 calories)
A.M. Snack (341 calories)
Lunch (332 calories)
P.M. Snack (131 calories)
Dinner (458 calories)
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 servingGuacamole Chopped Saladto lunch.
Cooking Tip:Spinach is nutritious, easy andcooks up in a flash.
Lunch (463 calories)
P.M. Snack (274 calories)
Dinner (419 calories)
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.
Cooking Tip:Edamame is a young soybean and is an amazing plant-based protein that packs in 17 grams of protein per cup. You’ll often find it in the frozen section.
A.M. Snack (206 calories)
Lunch (390 calories)
P.M. Snack (124 calories)
Dinner (515 calories)
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.
Cooking Tip:Quinoa is a high-protein whole grain that provides about 8 g of protein per cup. Plus, it’seasy to cookand is ready in just 15 minutes.
A.M. Snack (166 calories)
P.M. Snack (139 calories)
Dinner (563 calories)
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.
Cooking Tip:Frozen ravioli, like the one we use in tonight’s dinner, is a great staple because it’s versatile and cooks up in a flash.
A.M. Snack (178 calories)
Lunch (420 calories)
Dinner (510 calories)
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.
Cooking Tip:If you’re new to cooking,sheet-pan dinnersare a great option because there are fewer pans and side dishes that you need to manage. Plus, cleanup is a breeze!
P.M. Snack (62 calories)
Dinner (548 calories)
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.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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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.
