7-Day Plant-Based Meal Plan

Use this as a planning template, not a medical or calorie-prescribed diet.

The weekly pattern

Rotate oats or toast-based breakfasts, grain-and-bean bowls or leftovers for lunch, and dinners such as lentil pasta, bean tacos, tofu stir-fry, chickpea curry, vegetable soup and tray-roasted vegetables with a protein-rich component.

Prep once, use twice

Cook a grain, prepare a sauce, wash vegetables and make one pot of beans or lentils. Those components can support several meals without making every day identical.

Adjust for your needs

Energy and nutrient needs vary. People with medical conditions, pregnancy, feeding concerns or other special dietary needs should seek individualized professional advice.