Plant-Based Meal Plan – A Quick Guide


plant based meal plan

Before we get into the plant-based meal plan, let’s see why plant-based eating is so healthy.

There are many reasons plant-based diets provide so many health benefits, including lowering the risk of heart disease, cancer, diabetes, and obesity.

“Fruits and vegetables are powerhouses for nutrition.” – Vegetarian Society

Unlike meat, plant-based foods have no saturated fats, which are the cause of weight gain, high cholesterol levels that can lead to heart attacks or strokes.

The plant-based meal plan has a very low-fat content because plant food contains unsaturated fatty acids instead. Unsaturated fatty acids help lower LDL cholesterol (bad cholesterol) without changing HDL cholesterol (good cholesterol).

Here’s how it works:

A snow covered slope

If you want to start plant-based nutrition but a plant-based diet plan seems so overwhelming, you have come to the right place.

We have plant-based meal planning down to an exact science, maximizing flavor and nutrition without spending hours in the kitchen.

Here are some plant-based recipe ideas that will make you forget all about your old diet. However, plant-based cooking isn’t only limited to vegan recipes! You can find plant-based versions of literally any dish, especially favorite dishes like macaroni and cheese which is our #1 recommended plant-based dish!

But first things first… Here’s what you need to know about plant-based nutrition:

What is plant-based?

A close up of food

The base of the plant -foods mostly come from vegetables, whole grains, beans, legumes, fruits, and nuts.

What plant-based is not?

Processed plant foods such as plant burgers and plant cheese are NOT plant-based.

Here’s why:

Although these plant products provide a substantial amount of fiber and nutrients, they also contain just as much fat and calories as their animal counterparts do. If you want to lose weight and keep your heart healthy, avoid processed plant foods.

If you’re looking for a plant-based diet plan that will help you lose weight without sacrificing taste or flavor, check out our free 5-Day Meal Plan below!

For more information on plant-based nutrition visit: The Vegetarian Society, British Nutrition Foundation (Plant-Based Diet), Academy of Nutrition and Dietetics (Plant-Based Diets), Mayo Clinic (Healthy plant-based diets).

5-Day Plant-Based Meal Plan

Monday: Black Bean Tacos with Goat Cheese and Avocado

Tuesday: Stir-Fry with Tofu and Vegetables

Wednesday: Vegan Macaroni and Cheese

Thursday: Split Pea Soup and Greens & Seeds Bread (recipe below)

Friday: Eggplant Lasagna (recipe below)

Ingredients: plant-based milk, whole wheat lasagna noodles, eggplant, marinara sauce, tofu ricotta cheese (recipe follows), mozzarella cheese.

Directions: preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius). Place plant-based milk in a bowl. Slowly add in whole wheat lasagna noodles while stirring the plant-based milk to prevent clumping. Set the plant-based noodles aside. Slice eggplant into pieces about one inch thick then cut each piece in half. Place plant-based milk in a separate bowl with plant-based crumbles or tofu ricotta cheese mix and marinara sauce. Stir to combine. Pour some plant-based cheese sauce on the bottom of an oven-safe pan, place plant-based noodles on top, then slather more plant-based cheese sauce over that layer of plant-based noodles. Add sliced eggplant on top of plant-based cheese sauce, then pour remaining plant-Based cheese sauce over the eggplant before topping it off with mozzarella cheese. Place in oven for 15 minutes or until cheese is golden brown and plant-based cheese sauce is bubbling.

We hope this plant-based meal plan is helpful. One last reminder: plant-based nutrition doesn’t mean plant-based cooking, so you can enjoy your favorite meals as plant-based alternatives.

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