Plant-Based Diet Meal Plan

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Are you wondering what to eat on a plant-based diet? You are not alone.

Let’s keep it simple and place what to eat and what not to eat into two categories.

Don’t eat thing that come from animals like meat, dairy and eggs.

Do eat things that are grown, focusing on whole foods.

I know, you’re thinking, Holly, it’s not that simple.

You are right. It’s hard for most people to decide what to eat every day. You can read about how much I used to hate the “What are we having for dinner?” question. When you are transitioning to a plant-based diet away from the standard American diet it takes a lot of dedication and work. You can get extra help with that by joining my Plant-Based Basics eCourse!

What to Eat

Focus on eating whole foods that are grown.

Whole foods are beans and rice, not chips made from beans and rice. Do you get my point?

Don’t get me wrong, I’m a huge fan of Beanfields Snacks (I love them!) but I can’t make them the cornerstone of my diet. I do have some in my pantry though but I won’t eat them every day.

Plant-Based Meal Plan

Plant-Based Diet Meal Plan

This weeks plant-based meal plan will be perfect for beginners just starting to transition to a plant-based diet.

Each week my meal plan will list 4-5 meal ideas for breakfast, lunch and dinner. I don’t plan 21 meals per week (3 meals a day for 7 days) because we eat leftovers and I don’t have time to make 21 separate meals. I’m guessing you don’t either.

Tip: Make extra food at dinner time, doubling a recipe if necessary, to have leftovers the next day at lunch.


This week we will be eating Oatmeal most days. I have leftover oatmeal in the refrigerator right now but will also cook it in the mornings. We top it with diced apples, sliced banana or frozen blueberries most often. Toast with peanut butter (or SoyNut Butter) and fruit is another favorite.


I pack my boys lunch every day. I’m planning to make a batch of Jalapeño Hummus to eat with raw veggies for snack and to fill out my lunches. We will eat leftovers and:

  • Baked Potatoes
  • Bean Burritos
  • Veggie Burritos
  • Leftover Soup


I did a little cooking over the weekend trying out new recipes. We will be eating those as well as:

You’ll notice that almost all of the dinner recipes contain beans, grains and veggies. These foods fill you up. If you are making the transition to a plant-based diet and you feel hungry all the time you’ll probably go back to your old habits.

Plant-Based Diet Starter Guide 600x300

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What are you eating this week?

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