Healthy Plant-Based Meal Plan (Week 2)

There are so many healthy benefits to eating a whole foods, plant-based diet, and meal planning is a great way to help you save time and money. When you know exactly what you are making for the week and have everything purchased and ready, it can lessen the temptation to grab something easy, and most likely unhealthy.

All of the recipes I share are things I feed my own family. These are either my own recipes, or recipes I found and love (links will be included). I always recommend eating whole foods as much as possible; however, some ingredients on this meal plan may be minimally processed. Minimally processed food can be healthy and convenient options. Try to opt for Certified Organic when possible.

Many of the recipes will have “olive oil” or other types of oil in the ingredients list. You can definitely leave out the oil or consider reducing the amount you use. If you are on an oil-free diet, just simply leave out the oil. For more information on the reason to go oil-free, and how to cook without using oil, click the link here. I personally choose to cook mostly oil-free meals, but will occasionally make an exception for certain recipes.

What’s Included in the Plant-based Meal Plan

This is a 7-day meal plan covering breakfast, lunch, and dinner. Breakfasts are usually a couple meals repeated to save time and money. Lunches are often leftovers from dinner, grain bowls, some type of potato, soup, or plant-based sandwiches. These will change from week to week for variety.

I did not include snacks in this plan because everyone’s snacking habits are different.

Snack ideas on a plant-based diet:

• Fresh fruit (bananas, apples, berries, plums, oranges, melon, mangoes, grapes)
• Frozen fruit (berries, mangoes, peaches, grapes)
• Smoothies
• Hummus with fresh vegetables and whole grain pita bread or crackers
• Homemade, oil-free french fries or tortilla chips
• Air-popped popcorn
• Homemade granola bars

While this meal plan covers 7 days, I leave one day open for eating out for dinner. This is what my family typically does on a weekly basis to give us a night off of cooking and try some of the (new to us) restaurants in our area. Another alternative is to make homemade pizza (recipe included). This is a fun option to do for a weekend meal if you plan to eat in.

A note about servings: All dinner recipes serve a family of four, breakfasts typically serve one, and lunches will vary and can be modified. “Leftover” lunch days will vary depending on how much of the dinner recipe is leftover. The grocery list will include all ingredients for the recipes as they are written (unless otherwise noted). It will be up to you to adjust ingredient quantity for more or less servings depending on your needs.

Included in this Meal Plan:

1. 7-day Meal Plan with links (plus Printable PDF version)
2. Recipe List with links
3. Meal Prep List
4. Grocery List (plus Printable PDF version)

Meal Plan Week 2

Day 1
B: Banana Baked Oatmeal
L: Chickpea Salad Sandwich (make half the recipe); side of apple slices
D: Vegan Mushroom Stroganoff (leave out oil); side of broccoli

Day 2
B: Banana Baked Oatmeal
L: LEFTOVER Vegan Mushroom Stroganoff
D: Vegetarian Tostadas (top with vegan feta)

Day 3
B: Avocado Toast; side of fruit
L: Chickpea Salad Sandwich (make half the recipe); apple slices
D: Veggie Lo Mein (leave out oil for frying; keep sesame oil for sauce)

Day 4
B: Banana Baked Oatmeal
L: LEFTOVER Veggie Lo Mein
D: Chickpea Shawarma Wraps (double the recipe; leave out oil)

Day 5
B: Avocado Toast; side of fruit
L: LEFTOVER Chickpea Shawarma Wraps
D: Thai Peanut Quinoa Salad

Day 6
B: Apple Overnight Oats
L: Easy Taco Bowl
D: Pasta Fagioli Soup (leave out oil; top with vegan parmesan); side of whole grain crusty bread or crackers

Day 7
B: Apple Overnight Oats
L: LEFTOVER Pasta Fagioli Soup
D: Out to Eat (or make Homemade Pizza)

Download or print this week’s Plant-Based Meal Plan by clicking on the image below.

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Recipe List

Click the links below to view the recipes. I have no affiliation with any of the following websites, this is simply a collection of recipes I use and love.

Breakfast

• Banana Baked Oatmeal
• Apple Overnight Oats

• Avocado Toast
  1. Toast two slices of whole grain or sourdough bread in a toaster or toaster oven.
  2. When done scoop out a ripe avocado and divide it between the two pieces of toast.
  3. Gently smash the avocado with a fork (leaving it slightly chunky).
  4. Sprinkle with salt and pepper or your favorite toppings. I like to use Everything but the Bagel seasoning.

Lunches

• Chickpea Salad Sandwich (make half the recipe)

• Easy Taco Bowl
  • Ingredients: canned black beans (drained and rinsed), frozen corn, cooked brown rice, taco seasonings, your favorite toppings (lettuce, tomatoes, green onion, avocado, salsa)
    1. Preheat oven to 400 degrees.
    2. In a bowl, mix 1 cup frozen corn with taco seasonings (chili powder, cumin, garlic powder, salt). Spread on a non-stick baking sheet. Bake 5 minutes.
    3. Meanwhile, heat beans in saucepan or microwave. Sprinkle with salt and other taco seasonings to taste.
    4. Assemble bowls with rice, black beans, corn, and your favorite toppings.

Dinners

• Vegan Mushroom Stroganoff (leave out oil)
• Veggie Lo Mein (leave out oil for frying; keep sesame oil for sauce)
• Chickpea Shawarma Wraps (double the recipe; leave out oil)
• Thai Peanut Quinoa Salad
• Pasta Fagioli Soup (leave out oil; top with vegan Parmesan)
• Vegetarian Tostadas (top with vegan Feta)

• Quick Pizza Crust
  • Note: Pizza crust is vegan and oil-free. Add your favorite plant-based toppings and plant-based cheese, if desired. Try this Vegan Parmesan.

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Meal Prep Tips

Meal prep can help you stick with a plan when it comes to eating plant-based. It makes cooking go smoother with less stress in the kitchen. Having your meals prepped and ready will mean you aren’t scrambling to put together a meal, or grabbing something quick when you are hungry and just don’t have time. Pick a day of the week that works for you and try to do as many of these tips as possible. A little bit of meal prep one day a week can help you feel at ease and successful the rest of the week.

• Prep snacks
  • Wash and cut all snack fruits and vegetables
• Make dressings/dips
• Wash and prep salad greens
• Make home-baked goods (bread, rolls, tortillas, etc.)
  • Baked goods can be made ahead and stored in the freezer for later use

Week 2 Meal Prep List

1. Dressings/Dips
   • Make Garlic Dill Sauce (dinner Day 4)
   • Make Thai Peanut Quinoa Salad Dressing (dinner Day 5)
2. Salads/Greens
   • Wash lettuce, cabbage, and other greens
   • Wash cilantro for topping (if using)
3. Baked Goods
   • Make Banana Baked Oatmeal (breakfast days 1, 2, 4)

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Week 2 Grocery List

This grocery list is a checklist of all of the ingredients needed to make all the meals on this meal plan. Most items will be things you already have on hand (such as seasonings, or flour). To make it more convenient, a printable version with check boxes is available below.

A note about servings: All dinner recipes serve a family of four, breakfasts typically serve one, and lunches will vary and can be modified. “Leftover” lunch days will vary depending on how much of the dinner recipe is leftover. The grocery list will include all ingredients for the recipes as they are written (unless otherwise noted). It will be up to you to adjust ingredient quantity for more or less servings depending on your needs.

For a Printable PDF version of this Grocery List, click the button below. This will allow you to check off the items you already have on hand.

Please note: Chickpea Salad Sandwich recipe is halved (ingredients are for only half the recipe) and Chickpea Shawarma Recipe is doubled (ingredients are for 2x the recipe).

**Snacks are not included.

Grocery List Week 2

Bakery

• 6-8 pita or flatbread
• Whole grain or sourdough bread
• 8 Whole wheat or corn tortillas

Breakfast or Cereal

• Rolled oats (4 cups)
• Natural peanut butter

Canned Goods and Soups

• 1 (15 oz) Cannellini beans
• 1 (15 oz) Tomato sauce
• 3 (15 oz) Chickpeas
• 1 (15 oz) Vegetarian refried beans
• 2 (15 oz) Black beans
• 3 (14 oz) Vegetable broth

Condiments, Sauces & Spices

• Bay leaf
• Dried basil
• Dried parsley
• Dried oregano
• Ground ginger 
• Red pepper flakes (optional)
• Coriander
• Smoked paprika
• Dried dill
• Black pepper
• Cumin
• Garlic powder
• Chili powder
• Dried Thyme
• Cinnamon
• Allspice
• Kosher salt
• Sesame seeds
• Salsa
• Coconut aminos (may sub tamari)
• Seasoned rice vinegar
• Toasted sesame oil
• Vinegar
• Soy sauce
• Vegan mayonnaise
• Vegan Dijon mustard
• Everything but the Bagel seasoning

Cookies, Snacks & Candy

• Whole grain crackers (optional)
• Dry roasted peanuts

Cooking & Baking

• Instant yeast (for pizza dough if making)
• Pitted whole dates
• Lime juice
• Lemon juice
• Corn starch
• Organic can sugar (or coconut sugar)
• Flour of choice
• Pecan pieces (1/2 cup; optional)
• Chopped walnuts (or pecans)
• Baking powder
• Maple syrup
• Vanilla extract

Dairy

• Vegan Parmesan (optional)
• Crumbled vegan Feta
• Unsweetened vegan creamer (or canned coconut milk)
• Unsweetened plan milk of choice

Frozen Food

• Frozen corn

Grains, Pasta & Rice

• Ditalini pasta or other small pasta (6 oz)
• Brown rice
• Quinoa
• Fettuccini or other pasta (8-10 oz)
• Ramen or brown rice noodles (8-10 oz)

Produce

• 2 apples (such as Braeburn or Honeycrisp)
• 1 orange (for zest; optional)
• Shredded mix of cabbage slaw (4-5 cups)
• Snap peas
• 2 Red bell peppers
• Green onions
• Cilantro
• Lime wedges (optional)
• Fresh ginger
• Tomato (optional)
• Red onion
• Romaine lettuce (optional)
• Fresh broccoli
• Carrots
• Fruit of choice (for snacks and sides)
• 4-5 Avocados
• Pico de gallo
• Sliced mushrooms (16-24 oz)
• 3 Garlic bulbs
• 3-4 Yellow onion
• Celery
• 2-3 Ripe bananas

Other

• Pizza toppings (pizza sauce, vegan cheese, vegetables; optional for Day 7)
• Hummus
• 2 Packages firm tofu (or other protein source; optional)

You may also be interested in:

Fresh Pico de Gallo
Healthy Plant-based Meal Plan Week 1