Considering eating more plant-based foods, but worried about getting enough protein? Don’t worry. Contrary to popular belief, it’s entirely possible to get plenty of protein without eating meat. In this 7-day food plan, we stock up on protein while favoring plants. Whether you’re a longtime vegetarian or curious about eating more plant-based, this eating plan can work for everyone. Check it out!
How We Create Meal Plans
Dietitians create wisely EatWell’s Meal plans should be easy to follow and delicious. Each meal plan meets specific parameters based on the health condition and/or lifestyle goal it targets and is analyzed for accuracy using the database nutritional ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to take inspiration from these plans and adjust them as you see fit.
Why this meal plan is ideal for you
It’s true that meat and fish are excellent sources of protein, but that doesn’t mean you can’t get enough protein from vegetarian and plant-based sources. In this eating plan, you’ll find a variety of protein-rich plant and vegetarian foods, like beans, lentils, soy, whole grains, nuts, seeds, and dairy. Each day provides at least 80 grams of protein, an important macronutrient that helps keep us full and plays a role in the proper functioning of our bodies. Unlike meat, many plant proteins, like beans and whole grains, also provide a healthy dose of fiber. Fiber has many health benefits including improving heart health, keeping our digestive system functioning, reducing blood sugar levels and may play a role in weight loss and management healthy weight. Each day provides at least 30 grams of fiber, slightly above the recommended daily value of 28 grams per day.
We’ve set this meal plan at 1,500 calories per day, with modifications included for 1,200 and 2,000 calories per day for those with different calorie needs. As with all meal plans, this routine does not need to be followed exactly to reap the benefits of a plant-based diet. Make any necessary adjustments, opt for leftovers or make a swap, if necessary.
Frequently asked questions
-
Is it okay to mix and match meals if there is one I don’t like?Certainly! We’ve chosen a variety of dishes to showcase several plant-based options, but feel free to mix and match if there’s one that doesn’t suit your taste preferences. We aimed for a daily total of approximately 1,500 calories, at least 80 grams of protein, at least 30 grams of fiber, and capped sodium intake at 2,300 mg per day, as recommended by the 2020-2025 Dietary Guidelines for Americans . Check out more of our healthy vegetarian recipes for more inspiration.
-
Can I have the same breakfast or lunch every day?Yes, you can certainly have the same breakfast or lunch every day if you prefer. Each breakfast contains between 350 and 400 calories while each lunch ranges from 345 to 377 calories. These ranges are similar enough that trading shouldn’t have a significant impact on your daily totals. If you prefer a different lunch than the ones we’ve selected, check out 18 Plant-Based Lunches You Can Make the Night Before.
-
What are the benefits of protein?Proteins are essential to our health because they make up the body’s cells and contribute to its proper functioning. Protein is particularly important for muscle repair and function, bone health and skin health. Most people get plenty of protein in their regular diet, although it is possible to have a protein deficiency. Signs of a protein deficiency include fatigue, brittle hair and nails, a weakened immune system, and edema.
What are the health benefits of a plant-based diet?
A plant-based diet is essentially a diet focused on eating more plants. It is less concretely defined than a vegetarian diet, which omits meat and fish, or a vegan diet, which omits all animal products. The goal of a plant-based diet is to eat a wider variety of plant-based foods. It doesn’t necessarily ban meat, but most people who follow a plant-based diet tend to limit their meat intake by only eating it occasionally or in smaller quantities.
Due to its abundance of fruits, vegetables, whole grains, and legumes, it’s no surprise that following a plant-based diet can have impressive health benefits.. Research links a plant-based diet to a significantly reduced risk of developing health problems. A plant-based diet can work well for most people, although it may be particularly beneficial for people with health conditions like type 2 diabetes, heart disease, or obesity.
Plant-based foods to focus on:
- Beans
- Lenses
- Fruits
- Vegetables
- Whole grains
- Nuts
- Seeds
- Soy (tofu, edamame, tempeh)
- Seitan
- Healthy fats (like avocado oil or olive oil)
How to prepare your meals for the week:
- Make maple granola to have for breakfast throughout the week
- Prepare a bowl of vegetarian sushi cereal for lunch on days 2-4.
Day 1
Breakfast (359 calories)
Morning snack (181 calories)
- ¾ cup low-fat unsalted cottage cheese
- 1 medium peach
Lunch (369 calories)
PM snack (98 calories)
- ¼ cup dry-roasted salted edamame
Dinner (517 calories)
Daily totals: 1,524 calories, 69 g fat, 84 g protein, 153 g carbohydrates, 31 g fiber, 1,779 mg sodium
Make it 1,200 calories: Replace morning snack with ¼ cup blueberries and dinner with 1 serving of Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
Make it 2,000 calories: Add ¼ cup dry roasted unsalted shelled pistachios to morning snack and add 1 medium banana with 2 tbsp. natural peanut butter as an evening snack.
Day 2
Breakfast (345 calories)
- 1 cup strained low-fat plain yogurt (Greek style)
- 1 serving of maple granola
- ½ cup raspberries
Morning snack (219 calories)
Lunch (377 calories)
Evening snack (95 calories)
Dinner (444 calories)
Daily totals: 1,479 calories, 60 g fat, 86 g protein, 177 g carbohydrates, 33 g fiber, 1,264 mg sodium
Make it 1,200 calories: Omit the raspberries at breakfast, replace the morning snack with ¼ cup blueberries, and replace the evening snack with 1 plum.
Make it 2,000 calories: Add 2 tbsp. natural peanut butter to evening snack and add ¼ cup dry roasted unsalted almonds with 1 cup low fat plain kefir as evening snack.
Day 3
Breakfast (345 calories)
- 1 cup strained low-fat plain yogurt (Greek style)
- 1 serving of maple granola
- ½ cup raspberries
Morning snack (168 calories)
- 1 cup low-fat plain kefir
- 1 medium peach
Lunch (377 calories)
PM snack (98 calories)
- ¼ cup dry-roasted salted edamame
Dinner (502 calories)
Daily totals: 1,491 calories, 74 g fat, 83 g protein, 149 g carbohydrates, 35 g fiber, 1,429 mg sodium
Make it 1,200 calories: Omit the maple granola at breakfast and replace the morning snack with 1 plum.
Make it 2,000 calories: Add ¼ cup dry roasted unsalted almonds to morning snack and add 1 medium banana with 2 tbsp. natural peanut butter as an evening snack.
Day 4
Breakfast (359 calories)
Morning snack (181 calories)
- ¾ cup low-fat unsalted cottage cheese
- 1 medium peach
Lunch (377 calories)
Evening snack (42 calories)
Dinner (517 calories)
Meal preparation tip: reserve three servings of Caprese Casserole for lunch on days 5-7
Daily totals: 1,475 calories, 63 g fat, 82 g protein, 173 g carbohydrates, 30 g fiber, 932 mg sodium
Make it 1,200 calories: Omit the cottage cheese at your morning snack and omit the Caesar salad with cabbage at dinner.
Make it 2,000 calories: Add ¼ cup dry roasted unsalted almonds to evening snack and add 1 medium banana with 2 tbsp. natural peanut butter as an evening snack.
Day 5
Breakfast (345 calories)
- 1 cup strained low-fat plain yogurt (Greek style)
- 1 serving of maple granola
- ½ cup raspberries
Morning snack (219 calories)
Lunch (345 calories)
PM snack (98 calories)
- ¼ cup dry-roasted salted edamame
Dinner (491 calories)
Daily totals: 1,498 calories, 51 g fat, 89 g protein, 181 g carbohydrates, 42 g fiber, 1,657 mg sodium
Make it 1,200 calories: Omit the maple granola at breakfast and replace the morning snack with 1 medium peach.
Make it 2,000 calories: Add ¼ cup dry roasted unsalted almonds to breakfast and add 1 medium apple with 2 tbsp. natural peanut butter as an evening snack.
Day 6
Breakfast (345 calories)
- 1 cup strained low-fat plain yogurt (Greek style)
- 1 serving of maple granola
- ½ cup raspberries
Morning snack (219 calories)
Lunch (345 calories)
Evening snack (129 calories)
- ¼ cup dry-roasted salted edamame
- 1 plum
Dinner (464 calories)
Daily totals: 1,501 calories, 64 g fat, 85 g protein, 157 g carbohydrates, 34 g fiber, 1,513 mg sodium
Make it 1,200 calories: Replace the morning snack with ⅓ cup blueberries and omit the edamame at the evening snack.
Make it 2,000 calories: Add ¼ cup dry roasted unsalted almonds to breakfast and add 1 medium banana with 2 tbsp. natural peanut butter as an evening snack.
Day 7
Breakfast (395 calories)
Morning snack (219 calories)
Lunch (345 calories)
PM snack (98 calories)
- ¼ cup dry-roasted salted edamame
Dinner (426 calories)
Daily totals: 1,483 calories, 69 g fat, 81 g protein, 143 g carbohydrates, 37 g fiber, 1,976 mg sodium
Make it 1,200 calories: Replace your morning snack with ¼ cup of blueberries and omit the coleslaw at dinner.