Plant-Based Diet: What to Eat and a 14-Day Sample Menu

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

a pan with cooked vegetables that follow a vegetarian dieta pan with cooked vegetables that follow a vegetarian diet

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

an illustration of a pot full of vegetablesan illustration of a pot full of vegetables

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


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