Looking to eat a plant based diet but not sure where to start? Here’s a 28 day plant based diet meal plan with a meal planning calendar.

Plant based diet meal plan

您希望开始进食基于植物的饮食,但不知道从哪里开始?十年前,亚历克斯和我也在那里!从那以后,我们写了食谱Pretty Simple Cooking, named one of thebest vegetarian cookbooksby Epicurious and Food & Wine. We’ve cooked everywhere from our home kitchen to the今天展示with the message that eating mostly plants can be “pretty simple”.


Want all our meal plans?进食计划ning Ideas

What is a plant based diet?

The termplant based dietorwhole food plant based (WFPB) diethave been gaining in popularity. But what do they actually mean? Does it mean you never eat any animal products, like a vegan diet, or consume animal products in moderation? There’s a lot of contention about these terms.

许多消息人士都同意植物的饮食正在吃大多数植物的食物,没有动物产品。但有些来源会争辩它是一种饮食only植物,用素食饮食等同于它。阅读更多以下:Plant Based Diet for Beginners

This plant based diet meal plan includes only vegan recipes, but you can determine the level of animal products that’s right for you。We encourage you to decide what plant based means for you! Alex and I eat a mostly plant based diet, which we define as eating mostly vegetarian and vegan recipes, and seafood on occasion. If you’d like to include vegetarian or seafood recipes in your meal plan, check out the options in our素食计划28天ManBetX体育App下载and28 Day Healthy Meal Plan


This plant based diet meal plan is right for you if you’re looking to eat more plants! The recipes in this meal plan areeasy vegan recipes。As noted above, feel free to work in vegetarian or seafood recipes as well based on how you’d like to define plant based. For a vegetarian meal plan, head to素食计划28天ManBetX体育App下载。If you also eat fish, go to ourHealthy Meal Plan,Mediterranean Diet Meal PlanorPescatarian Meal Plan

If you have a very specific diet or health condition, consult a medical professional to understand whether these recipes are right for you.

The problem with meal planning calendars

For Alex and me, one problem with meal planning calendars and weekly meal plans is that they offerno flexibility。Most meal plans we’ve found call for cooking something new every day of the week. They’re overwhelming with the amount of food prep that they call for! They also don’t account for your schedule: what if Monday nights I have a weekly meeting where I eat dinner? Or this Friday night I’m going out with friends?

Here’s what makes our plant based diet meal plan different:

  • Spotlight dinner ideas。For us, dinner is our main meal where we cook and get the majority of our nutrients for the day. Our approach is to go big on dinner, and then do super simple things for breakfast and lunch. That’s what works for us! At the bottom of the meal plan you’ll find lists of healthy breakfast ideas, snack ideas, and lunch ideas. You can use these, or find others that fit your tastes.
  • Pick 3。每周,我们提供3种健康的晚餐。你可以在那周的任何一天制作它们!这鼓励您根据您的日程安排和特殊品味自定义思路。它还鼓励进食剩菜。
  • Repeats。Since we only offer 3 dinner ideas, this also encourages you to make dinner ideas you liked from previous weeks.

What if this meal plan doesn’t work for me?

It’s possible this meal plan might not work for you–and that’s ok! This meal plan might provide too much flexibility for you and not motivate you to make the recipes. Or, you might not like the style of these recipes. We know this meal plan is not for everyone, but this is an outline of how Alex and I cook on a weekly basis.

Related:寻找锻炼计划吗?试试我们28 Day Home Workout Plan



Plant Based Diet Meal Plan

Before you start: here’s how to use our Plant Based Diet Meal Plan!

  • Pick at least 3 dinner ideas。Confession: Alex and I don’t cook every night! We make enough for leftovers and eat them throughout the week too, sometimes repurposing them in new ways. For this meal plan,pick 3 days that you want to cook dinners。填写其他天吃剩饭剩菜,做ing “clean out the fridge” meals without recipes, and allow for meals out. If you end up needing more healthy dinner ideas for that week, skip ahead to the next week and try one. (Or, pick one of our otherDinner Recipes!)
  • Fill in breakfast, lunch, and snacks ideas。We focus on dinner as the main daily meal, so we keep breakfast, lunches, and snacks SUPER simple. If possible, we love things that don’t use recipes (like English muffins with peanut butter, yogurt with fruit). That way, we save our cooking energy for dinner.
  • Copy the links into your Plant Based Diet Meal Plan spreadsheet。使用电子表格使事情更清剿ble than just using a list! Once you’ve taken stock of what your week holds and what nights you’ll have time to cook, fill in your dinner ideas accordingly. We suggest filling out the meal plan on the weekend (Sundays seem to be good for many people).
  • Read the meal prep planning notes。Below each week of healthy dinner ideas, we’ve included some meal prep planning notes to help with ways to make ahead or prep in advance.

Related:What is a Vegan vs. Vegetarian Diet?

Plant Based Diet Dinner Ideas Week 1

*Pick at least 3 dinners to cook at home and copy them into your Healthy Meal Plan spreadsheet on the days for Week 1! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. Mediterranean Veggie Sandwich(15分钟)
  2. Best Teriyaki Vegetable Stir Fry(30 minutes)
  3. Chickpea Couscous Bowls with Tahini Sauce(30 minutes)
  4. Chipotle Black Bean Tortilla Soup(35分钟)
  5. Leftoversfrom above*

*Meal Prep Plan Notes

  • For the Mediterranean veggie sandwich, you can use either theHerbed White Bean Dipor purchased hummus. For fully plant based, use Kalamata olives instead of feta cheese. You also may want to serve with a green salad, like thisBest Kale SaladorStrawberry Salad
  • 对于Teriyaki搅拌炒,让当天变得相当简单。您可以提前砍掉蔬菜,临时和姜:这将是非常快速的准备。你也可以提前制作米饭;在第2周看到重新加热稻米说明。Teriyaki酱只需要5分钟,因此它是最容易的一天;如果您提前和冷藏,请在服务前达到室温(甚至可能需要添加小的水,因为它在坐着时变厚。)。
  • 对于鹰嘴豆蒸丸子碗,你可以制作柠檬tahini酱in advance and refrigerate until serving. Make sure to bring it to room temperature before serving. You could also make the couscous in advance, but since it takes only 5 minutes, it’s not a large time saver.
  • The Tortilla Soup takes about 20 minutes of hands on time. If desired, you can make the tortilla strips in advance or use crushed tortilla chips (just find chips that are minimally processed, with a few ingredients like corn, oil and salt). You can make the entire soup in advance and refrigerate: the flavor gets better over time!

Plant Based Diet Dinner Ideas Week 2

*Pick at least 3 dinners to cook at home and copy them into your Healthy Meal Plan spreadsheet on the days for Week 2! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. Weeknight Chickpea Curry(20 minutes)
  2. Mexican Sweet Potatoes(30 minutes)
  3. 花椰菜炸玉米饼与yum yum酱汁(40分钟)
  4. Make again!1 or 2 favorite dinner ideas from Week 1
  5. Leftoversfrom above*


  • For the Curry, you can make the chickpeas in advance, though they only take 20 minutes! If serving with rice, you can make thebasmati ricein advance and reheat. Tip: To reheat the rice: place the rice in a saucepan with a splash of water and use a fork to break up any clumps. Heat over low heat until warmed through and moist.
  • The Mexican Sweet Potatoes, make theCreamy Cilantro Sauce提前和冷藏直到服务直到服务:确保在服务前将其带到室温。你甚至可以用这种酱来为花椰菜炸玉米饼!如果需要,您可以提前烘焙甜土豆;然后在400°F烤箱中重新加热,直至在服务前温暖。
  • For the Crispy Cauliflower Tacos, these require a bit more time but it’s well worth it! They are one of our fan favorite recipes and perfect for showing how delicious plant based eating can be! You can make theyum yum酱汁in advance (with vegan mayo for fully plant based), or use leftover Creamy Cilantro Sauce from the Mexican sweet potatoes above. Because the cauliflower takes the most time (about 40 minutes), you can also prepare that in advance and reheat the day of; reheating instructions are in the recipe. We’ve had it both ways and it’s delicious!
Plant based diet meal plan: Easy Cauliflower Tacos
花椰菜炸玉米饼与yum yum酱汁

Plant Based Diet Dinner Ideas Week 3

*Pick at least 3 dinners to cook at home and copy them into your Healthy Meal Plan spreadsheet on the days for Week 3! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. Greek Nachos with Cilantro Drizzle(25分钟)
  2. Quick Cuban Black Beans(35分钟)
  3. Tomato Coconut Cauliflower Curry(35分钟,加米)
  4. Make again!1 or 2 favorite dinner ideas from Week 1 or 2
  5. Leftoversfrom above*


  • 对于奈西氏菌,使皮塔饼芯片和Creamy Cilantro Sauce(or use leftovers from Week 2 above!). You can also use storebought pita chips as a time saver.
  • 对于古巴黑豆,你可以提前制作豆子,并在服用之前冷藏:味道会随着时间的推移而变得更好!使用橄榄油的素食选项:或者如果你正在做一些素食主义者,请使用黄油(你不后悔)。ManBetX体育App下载
  • For the Curry, you could chop the vegetables in advance and refrigerate until serving: in that case make the curry within about a day or two. Follow the rice and quinoa prep instructions from Week 3.
Plant based diet meal plan: Jackfruit BBQ Sandwich
Jackfruit BBQ Sandwich

Plant Based Diet Dinner Ideas Week 4

*Pick at least 3 dinners to cook at home and copy them into your Healthy Meal Plan spreadsheet on the days for Week 4! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. BBQ Bean Tacos with Pineapple Salsa(25分钟)
  2. Tuscan Soup with White Beans(30 minutes)
  3. Jackfruit BBQ Sandwich(40分钟)
  4. Make again!从第1周,2或3周收藏1或2个最喜欢的晚餐思路
  5. Leftoversfrom above*


  • The Tacos are one of our simplest recipes: you simmer the beans in the time it takes to make the pineapple salsa. If desired, you can make the salsa in advance and slice up the garnishes. For a filling side, serve with rice (or to look fancy,姜黄米).
  • 对于汤,你可以切茴香and chard in advance and refrigerate until making the soup. In this case, we’d make the soup within a day or two of cutting the vegetables. While the soup simmers, you can whisk up the dressing for the salad. We like using boxed salad greens for easy prep.
  • 对于菠萝蜜烧烤,这一个是盒子外面的一点,但很美味!你会感到惊讶的是,菠萝蜜味道像拉猪肉一样。您可以将菠萝蜜提前填充并冷藏直到服务;然后在煎锅中重新加热。你也可以砍掉蔬菜vinegar coleslaw提前:然后在服务前加入敷料。我们的best creamy coleslaw使用素食主义者梅奥也会很棒。
Plant based diet meal plan: Healthy granola recipe
Healthy Granola Recipe

Healthy Breakfast Ideas Weeks 1-4

Alex and I do really, really simple breakfasts that don’t require a recipe so we don’t have to think too hard in the morning. This frees us up to spend most of our creative energy on dinner. Pick any of these to eat throughout the week and copy them into your Healthy Meal Plan spreadsheet. We’ve offered quite a bit of options to account for your breakfast tastes and style. Do repeats as much as you’d like!


Pick any of these to eat throughout the week and copy them into your Healthy Meal Plan spreadsheet.

Chickpea salad sandwich

Healthy Lunch Ideas Weeks 1-4

Lunches can be hard, especially if you’re eating at your desk! Again, Alex and my philosophy for lunches are to keep them super, super simple, without a recipe if possible. Pick any of these to eat throughout the week and copy them into your Healthy Meal Plan spreadsheet.

Did you like this plant based diet meal plan?

We’d love to hear your feedback on this plant based diet meal plan: let us know in the comments below. And let us know if you have any questions!

If you enjoyed the recipes in this plan, you might enjoy our healthy cookbookPretty Simple Cooking!


About the Authors


Cookbook Author and writer

Sonja Overhiser is author ofPretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.


Cookbook Author and photographer

Alex Overhiser是一名广受好评的食物摄影师和基于印第安纳波利斯的作者。他是一对食物播客,食品播客小叮咬和创始人的食谱网站是一对夫妻厨师。manbetx体育网址亚历克斯是今天展示的今天展示,是非常简单的烹饪作者,杰出的素食主义者。ManBetX体育App下载


  • Reply
    Cheryl Mae.

    You have put a lot of work into this meal plan. Thanks. I am recommending it to friends and family who are starting out with this way of eating.

    • Reply
      Alex Overhiser
      January 18, 2020 at 10:35 am

      You’re most welcome!

  • Reply
    Walter B
    2月1日,2020年11:33 AM

    I am just beginning to try a plant based diet. Do you have a download or book available with this information?

  • Reply
    Catherine Peart
    April 19, 2020 at 12:59 am

    Thank you so much for this meal plan! I am new to vegetarian/vegan eating and have seen great health benefits so far but really struggle with knowing how to get all the nutrients I need in a day and with finding recipes I actually like that aren’t too repetitive (and that the rest of my family might be willing to try). I really appreciate all the effort you put into this and look forward to giving it all a go!

    • Reply
      Alex Overhiser

      You’re welcome! Let us know if you find some favorites :)

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