7-day Plant-based Meal Plan for Beginners

7-Day Plant-Based Meal Plan

In the spirit of Veganuary, we're here to support you with the basics of composing a healthy and delicious plant-based meal plan.

You'll need to make sure you're getting a good balance of vitamins and minerals in your diet. Many vegans lack vitamin B12, as this is a B vitamin that’s not as readily available in plant-based foods. The good news is you can sprinkle some nutritional yeast over your meals for an easy B12 source (and a tasty, cheesy flavor!). You can also take a B12 supplement to make sure you're getting enough.

Some vegans lhave their B12 levels checked when they get their annual blood tests o make sure they aren’t at risk of becoming deficient. With proper supplementation, this doesn’t have to be a long-term roadblock on a plant-based diet.

You'll also need to make sure you're getting enough protein from plant-based sources. Focus on getting enough lentils, beans, seeds and nuts in your diet. Other plant-based protein options include tofu, tempeh, and soy curls. See below for a suggested plant-based shopping list and sample meal plan.

Plant-based Shopping List

  • Fruits: citrus, berries, peaches, pears, bananas, pineapple, etc.
  • Vegetables: spinach, kale, broccoli, carrots, cauliflower, asparagus, etc. 
  • Starchy vegetables: sweet potatoes, potatoes, pumpkin, butternut squash, etc.
  • Whole grains: rolled oats, brown rice, quinoa, millet, brown rice pasta, etc.
  • Healthy fats: olive oil, avocado, unsweetened coconut, etc.
  • Legumes: chickpeas, peas, black beans, lentils, etc.
  • Seeds, nuts and nut butters: cashews, almonds, pepitas, mac nuts, sunflower seeds, tahini, natural almond butter, etc.
  • Unsweetened plant-based milks: almond milk, coconut milk, soy milk, cashew milk, etc.
  • Herbs and seasonings: rosemary, basil, coriander, turmeric, cayenne pepper, Celtic salt, etc.
  • Condiments: Nutritional yeast, hummus, Bragg's liquid aminos, lemon juice, etc.
  • Plant-based protein: soy curls, tempeh, tofu, plant-based protein sources or powders with no artificial ingredients.

Sample Meal Plan

This meal plan includes all vegan recipes with vegetables, nuts, seeds, beans, and more, providing you with a variety of flavors, cuisines, and nutrients. Because nutrition isn't one-size-fits-all, please adjust recipes, ingredients and servings to meet your personal dietary needs and food quirks. We love to see your creations - please tag us @downtoearthhi on social media!








*Note: this meal plan has not been formulated by a registered dietitian and should not be taken as professional dietary advice.