Free Sample Meal Plan

7 Days of Nutritious & Delicious Plant-based Meals
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Free Meal Plan
Guidelines
  • Click on the green recipe name to go to the recipe pages.
  • Ingredients listed on this page are additions to the standard recipes found on the recipe pages.
  • Have questions or comments? Contact us at info@theplantbasedplan.com, we’ll get back to you as soon as possible.

This free meal plan includes meals and snacks for seven days.

It represents the meal plans just as they are delivered to members, but without access to the full recipe database and educational guides of the membership section.

Follow the plan day-by-day or cook the meals in advance and store for later, it’s up to you!

Overview

 

Welcome to Plant-based Plan’s free sample meal plan. This is a complete meal plan for one week. Try it out and see if it helps you to prepare and cook delicious and nutritious plant-based meals every day. Good luck!

Before you shop, think about this:

Check your dry food stores,
you probably already have some of what you need!

 

Our meal plans provide approximately 1800 – 2000 calories per day. For detailed information on reducing or increasing calorie intake and balancing macronutrients to suit your needs, see the Guide: Calories, Macros & Energy (Members Only)

We try our utmost best to calculate amounts as accurately as possible, but due to variation between dry weight and wet weight, there may be some discrepancies.
Don’t worry if you are a little under and use any extras in your smoothies, breakfast bowls and salad bowls.

We try to make the conversion between Metric and Imperial measurements as accurate as possible, but it can only ever be an approximation.
For best results we suggest an electronic scale that measures grams!

Shopping List

Print the Checkable Shopping List!

 

 

 

Dry Foods

 

Grains, etc (Dry Weight)

 

285g (2 + 3/4 cups) Oats
75g (1/2 cup) Buckwheat
200g (3/4 cup + 2 tbsp) Brown Rice
300g (1 + 2/3 cups) Couscous (use 100g (1/2 cup) Brown Rice instead for gluten-free)
4 Corn Tortillas

 

Legumes (Dry Weight)

 

130g (2/3 cups) Chickpeas
300g (1.5 cups) Mung Beans (substitute any other bean)
240g (1.5 cups) Lima Beans

 

Nuts, Seeds, Dried Fruit

 

170g (1 cup + 2 tbsp) Raisins
32 Dates
110g (1/2 cup) Sunflower Seeds (shelled)
75g (1/2 cup + 2 tbsp) Walnuts
90g (1/2 cup + 2 tbsp) Cashew Nuts
210g (1 + 1/4 cups) Flaxseeds (for Flaxmeal)(Optional/Recommended)

 

Miscellaneous

 

30g (1 serving) Red Curry Paste
80ml/g (1/3 cup) Coconut Milk
2 tsp Miso Paste
3 heaped tbsp Natural Unsweetened Cocoa Powder
Coconut Flakes/Desiccated Coconut (Optional)

 

Herbs & Spices etc

 

Vegetable Broth/Stock Power
8 tsp Ground Cumin
1 tsp Ground Turmeric
1 tbsp Oregano
1/4 tsp Chili Powder
1 tbsp Soy Sauce
1 dash Vinegar
Sea Salt & Crushed Black Pepper
1 tsp Olive Oil (or use 50ml Water instead)

 

Fresh Produce
Days 1 – 4

 

Fruit

 

11 Oranges
2 Limes (or Lemons)
7 Bananas
3 Apple
100g (1 and a bit cups) Grapes

 

Vegetables

 

1 Kilo (34 cups, 35 oz) Leafy Green Vegetables of Choice
11 medium cloves Garlic
130g (3/4 cup) Red Onion (approx 1 medium)
3 medium Sweet Potatoes
1 small head Broccoli
1 Green Bell Pepper
2 medium Tomatoes
1 medium Cucumber
1 medium Carrot
80g (1/2 cup, 2.8oz) Asparagus
80g (1 cup, 2.80z) Baby Corn
100g (1 cup, 2.80z) Shiitake Mushrooms (or Mushrooms of choice)

 

Others

 

30g (2 cups) Fresh Coriander
300g (10.5 oz) Firm Tofu
350g (12.3 oz) Silken Tofu

 

Fresh Produce
Days 5 – 7

 

Fruit

 

2 Oranges
4 Apples
5 Bananas
1 Lime
1 Avocado

 

Vegetables

 

450g (15 cups, 16 oz) Leafy Green Vegetables of choice
170g (1 cup) Red Onion (approx 1 medium)
8 medium cloves Garlic
1 small carrot Carrot
4 medium Tomatoes
1 medium head Broccoli
200g (1.5 cups) Shiitake Mushrooms (or Mushrooms of choice)
1 medium Yellow Bell Pepper
1 medium Red Bell Pepper

 

Others

 

200g (7 oz) Firm Tofu
10 leaves Fresh Basil

Preparation

 

For detailed information on how to use the meal plans efficiently, see the Guide: How to Use the Meal Plans (Members Only)

Preparation
Days 1 – 4

 

Cook 200g (3/4 cup + 2 tbsp, 7 oz) Brown Rice, freeze 150g (1/2 cup + 2 tbsp) cooked Brown Rice for Sunday.

Cook 300g (1.5 cups, 10.5 oz) Mung Beans (substitute any other medium sized bean)

Cook 130g (2/3 cup, 4.6 oz) Chickpeas

Preparation
Days 5 – 7

 

Cook 240g (1 + 1/4 cup,  8.5 oz) Lima Beans

Day 1

 

Meal One

Oats + OJ

with:

80g (1 cup) Oats
20g (1.5 tbsp) Raisins
15g (1 tbsp) Sunflower Seeds
3 tbsp Flaxmeal (Optional/Recommended)

OJ:

Juice of 2 Oranges

Meal Two

Stir fry Veg in Chickpea Purée

On the side:

150g (5 cups) Greens of choice, chopped, sautéed in 2 tbsp of Vegetable Broth or Water

 Meal Three

Red Thai Sweet Potatoes & Mung Beans

Snacks

Power Balls + Banana

 3 x Power Balls
1 x Banana

Preparation for Tomorrow:

Soak 4 Dates, overnight in the refrigerator, for tomorrow’s smoothie.

 

Day 2

 

Meal One

Scrambled Tofu

Make with:

100g (2/3 cup) Broccoli
100g (1.5 cups + 2 tbsp) Mung Beans (substitute any other bean)

Meal Two

Sweet Potato & Leafy Green Bean Wrap

Make with:

Mung Beans (substitute any other bean)

Meal Three

Couscous with Chickpeas, Spinach & Raisins

Note: Make 2 portions! This is tomorrow’s lunch.

Snacks

Smoothie + Apple

Smoothie:

2 medium Bananas
4 Dates, soaked
100g (3.5 cups) Greens of choice
Juice of 3 Oranges
2 tbsp Flaxmeal (optional/recommended)

Apple x 1

Preparation for tomorrow:

Soak 80g (1 cup) of Buckwheat and 20g (1.5 tbsp) Raisins, overnight in the refrigerator, for tomorrow’s breakfast.

Day 3
Meal One

Buckwheat + OJ

Buckwheat:

75g (1 cup) Buckwheat
1 medium Apple
20g (1.5 tbsp) Raisins
3 tbsp Flaxmeal (optional/recommended)

OJ:

Juice of 2 Oranges

Meal Two

Couscous with Chickpeas, Spinach & Raisins

Note: Reheat the portion prepared yesterday!

Meal Three

Stir Fry

Make with:

100g (1 cup) Shiitake Mushrooms (1)
150g (1 cup + 6 tbsp) Mung Beans (2)
20g (1.5 tbsp) Sunflower Seeds (2)
20g (1.5 tbsp) Cashew Nuts (2)
150g (5 cups) Greens of choice (3)
100g (1/2 cup + 2 tbsp) Brown Rice (3)

Snacks

Power Balls + Banana

Powerballs x 3
Banana x 1

Preparation for tomorrow:

Sometime today, peel, dice and boil 1 medium Sweet Potato. Store in the refrigerator for tomorrow’s breakfast.

Soak 4 Dates, overnight in the refrigerator for tomorrow’s smoothie.

Day 4
Meal One

Sweet Potato Beginnings + OJ

Sweet Potato Beginnings:

15g (1 tbsp) Walnuts
20g (1.5 tbsp) Sunflower Seeds

OJ:

Juice of 3 Oranges

Meal Two

Salad Bowl

Make with:

1 medium Tomato
30g (4 tbsp) Onion, sliced
100g (2/3 cup) Cucumber, chopped
100g (3.8 oz) Firm Tofu, baked/fried/raw
150g (1 + 1/3 cup) Mung Beans (substitute any other bean)
100g (3.5 cups) Greens of choice

Meal Three

Easy Curry

Make with:

30g (2 tbsp) Onion
2 medium cloves Garlic
1 medium Tomato
150g (1.5 cups + 2 tbsp) Mung Beans (substitute any other bean)
100g (3.5 cups) Greens of choice

On the side:

200g (3/4 cup + 1 tbsp) Brown Rice

Snacks

Smoothie

2 medium Bananas
100g (1 cup) Grapes
4 Dates, soaked
3 tbsp Flaxmeal (Optional/Recommended)

Preparation for tomorrow:

Soak 75g (1 cup) Oats, overnight in the refrigerator, for tomorrow’s breakfast.

Day 5
Meal One

Oats

75g (1 cup) Oats
10g (3/4 tbsp) Walnuts
1 medium Banana
3 tbsp Flaxmeal (optional/recommended)

Meal Two

Lima Bean & Basil Veggie Wrap

Meal Three

Lima Beans, Shiitake & Broccoli Chili

Note: Make 2 portions! This is tomorrow’s lunch.

Snacks

Power Balls, Banana, Apple

Power Balls x 3
Banana x 1
Apple x 1

Preparation for tomorrow:

Soak 40g (2.5 tbsp) Cashew Nuts, overnight in the refrigerator, for tomorrow’s Meal Three.

Soak 4 Dates, overnight in the refrigerator, for tomorrow’s smoothie.

Day 6
Meal One

Scrambled Tofu

Make with:

150g (5 cups) Greens of Choice
1 medium Tomato
1/2 medium Avocado, on the side

Meal Two

Lima Beans, Shiitake & Broccoli Chili

Note: Reheat the portion prepared yesterday!

Meal Three

Penne with Broccoli & Mushrooms in Cashew Sauce

On the side:

1/2 medium Avocado

Snacks

Smoothie + Apple

Smoothie:

2 medium Bananas
100g (3.5 cups) Greens of choice
4 Dates, soaked
20g (1.5 tbsp) Cashew Nuts, soaked
3 tbsp Flaxmeal (optional/recommended)

Apple x 1

Preparation for tomorrow:

Soak 30g (2 tbsp) Oats, overnight in the refrigerator, for tomorrow’s breakfast.

Day 7
Meal One

Breakfast Bowl

1 medium Banana
1 medium Apple
30g (2 tbsp) Oats, soaked
20g (1.5 tbsp) Sunflower Seeds
100g (3.5 oz) Silken Tofu (blended with juice of 1/2 Lime and pinch of salt)

OJ:

Juice of 3 Oranges

Meal Two

Salad Bowl

200g (6.5 cups) Greens of choice
1 medium Apple
200g (2 + 2/3 cups) Lima Beans
50g (1/3 cup) Onion

Meal Three

Stir Fry

1 medium Red Bell Pepper (1)
100g (1/2 cup + 2 tbsp) Broccoli (2)
150g (2 cups) Lima Beans (2)
150g (1/2 cup + 2 tbsp) Brown Rice (3)

Snacks

Power Balls x 4

This meal plan is…

 

  • 100% Plant-based
  • 100% Oil Free
  • No Refined Sugars or Artificial Flavourings
  • Gluten-free (or gluten-free option)
  • Provides a baseline 1800 – 2000 calories per day
    (easily adjustable to suit your needs)
  • Provides an excellent Omega 6 to 3 ratio of between 1/1 – 5/1
  • Designed to meet or exceed international standards for recommended allowances of more than 40 Vitamins, Minerals & Amino Acids
  • Provides a balanced combination of macronutrients, with ratios that vary naturally from day to day
  • Uses the most commonly available foods with the highest micronutrient densities
  • Keeps expensive and exclusive ‘superfood’ ingredients (chia, maca, spirulina etc) as optional, and not necessary
  • Avoids meals that require long and complicated preparations
  • Allows for creativity and flexibility to suit individual needs
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Disclaimer: We are not, and do not claim to be doctors. The nutritional advice expressed on this website is based on our qualifications and/or personal experience and self-acquired knowledge, but ultimately they are only our opinions. Before embarking on dietary or lifestyle changes we strongly advise you consult with your general practitioner or other medical professional.

If you are taking any kinds of medications it is essential to consult with a medical professional before transitioning to a whole-food plant-based diet!

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