7-day plant-based diet meal plan

We asked the experts what plant-based actually means, with an increasing amount of people choosing to follow a plant-based diet meal plan. Many of us know that consuming less animal products is good for the planet, but we can also be good for our health if we cut down on the amount of meat and dairy we consume.

It can be difficult to cut out meat and dairy products, but there are plenty of alternatives out there to help. If you invest in one of the best vegan powders, you can rest assured that you will still be getting the essential vitamins and minerals you need.

There are many ways to increase your fruit and vegetable intake without it feeling like a chore. Here, we break down the components of a plant-based diet for beginners, provide you with a seven-day plant-based diet meal plan and give you some tips to help you along the way.

What to eat on a plant-based diet

According to a study by the Journal of Translational Psychiatry, a plant-based diet can improve your health and reduce the risk of disease. The reduction of animal products in the diet is believed to be the reason for this.

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A plant-based diet is one that contains foods that have come from plant sources, with little to very few animal products.

A seven-day plant-based diet meal plan has been put together to help you discover how easy it is to eat plant-based meals.

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Plant-based breakfast ideas

The peanut butter and banana on the whole grain toast provides a source of fiber and a source of nutrition.

chia pudding is an excellent source of healthy fats and plant-based nutrition. We can make this with plant-based milk alternatives. Adding more fruits will provide a source of fiber.

Tofu scramble and toast with mushrooms is an excellent way to start the day because of its high levels of vitamins and minerals.

Adding oats to a mango smoothie will make it more filling.

Almond butter and strawberries on whole grain toast is a great way to get healthy fats.

Greek yogurt with oats, berries, and chia seeds is a great source of nutrition.

It's perfect for a plant-based diet meal plan because it's one of the most important sources of nutrition.

Plant-based lunch ideas

The plant-based cheese and cannellini bean salad provides both high-fiber and high-protein. A range of vitamins and minerals are added by the addition of the spinach.

Smashing chickpeas with Greek yogurt or a vegan yogurt alternative provides some nutrition. Adding in some whole grain bread for a boost of fiber and the salad for the micronutrients rounds this quick lunch idea off nicely.

A 10-minute lunch idea is to mix plant-based tuna, avocados, and cherry tomatoes with crisp bread. Load these onto crackers with a high fiber source and then top them with some cherry tomatoes. If you want to add more fiber and nutrition to your salad, serve it with a side salad.

You can use rocket as the base for a roasted vegetable salad with chickpeas and hummus. It's a good idea to sprinkle over some hummus for some healthy fats.

It's the same as your day two meal, except serve it with pita bread, some crushed walnuts, and a squeeze of lemon.

A plant-based mince substitute is used to make a typical ragu, adding in a variety of vegetables such as peas, sweetcorn, and carrots.

Day 7 of Chickpea patties is mix smashed chickpeas, breadcrumbs, and nutritional yeast and combine with shredded carrot and olive oil. Fry in a pan and serve with a salad or pitta bread.

Plant-based dinner ideas

Day 1: Wholegrain with plant-based pasta and ragu to provide a high fiber source, and top with cheese or vegan cheese alternative.

Tofu is an excellent vegan food that can be eaten in stir-fries and fried rice. You can make this a quick meal by adding frozen veggies. Brown rice has an extra amount of fiber.

Black bean burger patties with sweet potato fries and a salad are a good source of nutrition and can be frozen. It's a good idea to serve this with some homemade sweet potato fries.

If you use a spicy tomato sauce as the base for your chickpeas, you'll get your requiredprotein, while the potato provides your carbohydrates.

You can use lentils to replace mince in your lasagne and use plant-based butter and vegan cheese to make a white sauce.

Tofu, sweet potato, and spinach curry are your primary sources of nutrition. You can serve this curry with brown rice.

Vegetables such as courgettes, aubergine, and tomatoes can be used in vegetable kebabs, which can be served with whole grain pita bread, sweet potato fries, and a side of chickpeas.

Tips for following the plant-based diet meal plan

Many people assume that following a plant-based diet requires a lot of time in the kitchen, but there are ways you can make your eating habits simpler.

• Identify your protein sources: Some good plant-based protein sources include soy and soy products (such as tofu, edamame beans, and tempeh) and legumes (such as kidney beans, chickpeas, and red lentils). In addition, nuts and seeds such as chia seed, hemp seeds, and walnuts provide a source of protein, and some grains like quinoa and teff can provide a source of protein. Not forgetting the vegan meat substitutes and seitan, which is made from wheat protein.
• Be prepared: Following a plant-based meal plan can be difficult if you don’t have the right ingredients, so make sure that you plan out your meals in advance and stock your cupboards with protein essentials such as the ones listed above. 
• Have fun with fiber: Upping our intake of fruits, vegetables, pulses, beans, nuts and seeds can play an important role in health through many processes, such as reducing cholesterol and colon cancer risk, controlling blood sugar, and also promoting the production of healthy gut bacteria. Make the most of your unlimited vegetable intake, by trying out one new vegetable each week. It will give you a chance to try something new and liven up your meals. 

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