Ready to put those guidelines into action? Here is two weeks’ worth of menu ideas, including breakfast, a snack, lunch, dinner, and dessert each day. Since this diet is not about counting calories or macronutrients, there are no specific serving sizes provided. With help from Linares, we’ve made sure the following meals abide by the USDA nutrition guidelines. (3,5)
Day 1
Breakfast Tofu scramble with spinach, turmeric, salt, pepper, and a slice of whole-grain toast
Snack Roasted edamame
Lunch Whole-wheat pasta salad with chickpeas, cherry tomatoes, diced cucumbers, shaved carrots, walnuts, red onion, olive oil, balsamic vinegar, and a side salad
Dinner Cauliflower pizza crust topped with pizza sauce, mozzarella cheese, roasted red peppers, spinach, and olives
Dessert Strawberry lemon oat squares, such as those from Pure & Plant-Based with a spoonful of peanut butter
Day 2
Breakfast Whole-wheat tortilla filled with scrambled eggs, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa
Snack Trail mix made with raw nuts, sunflower seeds, and dried fruit
Lunch Vegetable and lentil soup with a whole-grain roll
Dinner Eggplant Parmesan with spiralized zucchini and a baked sweet potato with black beans
Dessert Chocolate avocado truffles, as in this recipe from Sweet as Honey
Day 3
Breakfast Fruit salad with pecan granola
Snack Whole-grain crackers with hummus
Lunch Vegetarian chili with quinoa, tomatoes, chilis, kidney beans, and black beans
Dinner Grilled vegetable kebabs with grilled tofu and quinoa and a spinach salad on the side
Dessert Vegan chocolate chip cookies, such as from the blog Forks Over Knives
Day 4
Breakfast Slice of vegan banana bread with nut butter
Snack Veggie sticks and hummus
Lunch Spinach salad with chickpeas, cucumbers, tomatoes, and walnuts and a whole-grain roll
Dinner Sweet potato tacos with black beans, cilantro, corn tortillas, and brown rice
Dessert Citrus olive oil cake, like the recipe from Cookie + Kate
Day 5
Breakfast Soy-based yogurt with granola and blueberries
Snack Mixed nuts and fruit
Lunch Two slices of toast with eggs and avocado and a side salad
Dinner Black bean burger on a whole-grain bun with roasted broccoli and sweet potatoes
Dessert Vegan apple crisp, like the recipe from Minimalist Baker
Day 6
Breakfast Overnight oats with chia seeds and maple syrup
Snack Homemade baked kale chips with hummus
Lunch Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette
Dinner Cauliflower, pea, and tofu curry served with brown rice and a side salad
Dessert Vegan cheesecake, like the one from Nora Cooks
Day 7
Breakfast Two slices of whole-wheat toast with almond butter
Snack Frozen grapes and a handful of almonds
Lunch Lettuce wraps with shredded carrots, slices of red pepper, avocado, and chickpeas, and an apple
Dinner Sweet potato, chickpea, and kale Moroccan stew topped with peanuts and served with a side salad
Dessert Sorbet topped with a tropical fruit salad (mango, pineapple, and melon) and shredded coconut
Day 8
Breakfast Omelet with eggs, sautéed red pepper, onion, mushrooms, and spinach
Snack Guacamole and raw veggies
Lunch Spring rolls with peanut dipping sauce and a salad with thinly sliced carrots, cabbage, edamame, and sesame oil
Dinner Whole-wheat pasta with cannellini beans and peas and a romaine salad with cherry tomatoes, dressed with extra-virgin olive oil and balsamic vinegar
Dessert Banana “ice cream” with nut butter, such as the recipe from Two Peas & Their Pod, and fresh fruit
Day 9
Breakfast Smoothie with kale, avocado, banana, soy milk, and dates
Snack Roasted chickpeas
Lunch Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushrooms
Dinner Zucchini and black bean enchiladas served with salsa
Dessert Fresh strawberries and coconut milk yogurt
Day 10
Breakfast Chia seed pudding with banana slices and dried coconut flakes
Snack Baby carrots and hummus
Lunch Greek salad with chopped mixed greens, chickpeas, fresh tomato, olives, fresh parsley, feta cheese, extra-virgin olive oil, balsamic vinegar, and whole-wheat pita on the side
Dinner Loaded sweet potato with black beans, meatless “beef” crumbles, cilantro, Greek yogurt, and spinach salad
Dessert Avocado chocolate mousse, such as the option from Well Plated by Erin
Day 11
Breakfast Whole-wheat English muffin topped with hummus, fresh tomato, and avocado slices, with a side of blueberries
Snack Banana with almond butter
Lunch Tomato basil soup, whole-grain crackers with tabbouleh and hummus, and an apple
Dinner Tofu stir-fry with brown rice and snap peas, carrots, onions, broccoli, spinach, and water chestnuts
Dessert Vegan brownies, like those from Gimme Some Oven
Day 12
Breakfast Rolled oats with walnuts, banana, and a sprinkle of cinnamon
Snack Apple with natural peanut butter
Lunch Veggie burrito on a whole-grain tortilla with vegan refried beans, mixed greens, tomatoes, peppers, onions, guacamole, salsa, and soy cheese
Dinner Chickpea pasta with marinara sauce and a spinach orzo salad
Dessert Baked apples with walnuts
Day 13
Breakfast Oatmeal with chopped nuts, fresh berries, and ground flaxseed
Snack Pineapple chunks with cashews
Lunch Vegan walnut lentil burgers, such as those from Dianne’s Vegan Kitchen, on a whole-grain bun with a side salad and an apple
Dinner Grilled tempeh with asparagus, roasted broccoli, and farro salad
Dessert Dairy-free yogurt with mixed berries and nut butter
Day 14
Breakfast Banana oatmeal pancakes, like those from Modern Honey, topped with maple syrup and nut butter
Snack Soy yogurt with fresh fruit
Lunch Greek-inspired salad with roasted chickpeas, olives, cucumbers, hummus, and tofu
Dinner White bean and kale soup with homemade sweet potato fries and a whole-grain roll
Dessert Sliced apples with honey and nut butter
