14-Day Whole Food Plant-Based Diet Meal Plan

Switching to a Plant-Based Diet might seem like a big change, but once you get into the flow, it’s actually pretty simple.

The key is to focus on whole, unprocessed foods—think fruits, veggies, grains, legumes, nuts, and seeds.

This 14-day meal plan will help you ease in, making sure you enjoy every bite while fueling your body with good stuff.

Week 1: Getting Started

Day 1

• Breakfast: Oatmeal topped with bananas, blueberries, and a sprinkle of flaxseeds.

• Lunch: Quinoa salad with black beans, cherry tomatoes, avocado, and a lemon-lime dressing.

• Dinner: Stir-fried tofu with mixed veggies (bell peppers, broccoli, carrots) over brown rice.

• Snack: A handful of almonds and a sliced apple.

Day 2

• Breakfast: Chia seed pudding with almond milk and strawberries.

• Lunch: Chickpea salad wrap with whole wheat tortilla, cucumbers, and a tahini dressing.

• Dinner: Lentil soup with a side of whole-grain bread.

• Snack: Carrot and celery sticks with hummus.

Day 3

• Breakfast: Smoothie with spinach, banana, almond butter, and oat milk.

• Lunch: Roasted sweet potatoes with black beans and avocado.

• Dinner: Zucchini noodles with homemade marinara and a sprinkle of nutritional yeast.

• Snack: A handful of walnuts and dark chocolate.

Day 4

• Breakfast: Scrambled tofu with mushrooms and spinach on whole grain toast.

• Lunch: Buddha bowl with quinoa, chickpeas, roasted veggies, and tahini dressing.

• Dinner: Spaghetti with lentil bolognese.

• Snack: A bowl of mixed berries.

Day 5

• Breakfast: Peanut butter toast with banana slices and cinnamon.

• Lunch: Mixed greens with walnuts, cranberries, and balsamic vinaigrette.

• Dinner: Stuffed bell peppers with quinoa, black beans, and corn.

• Snack: Handful of sunflower seeds and orange slices.

Day 6

• Breakfast: Overnight oats with pumpkin seeds and maple syrup.

• Lunch: Roasted cauliflower tacos with avocado and lime.

• Dinner: Hearty vegetable and barley soup.

• Snack: Handful of cashews and dried apricots.

Day 7

• Breakfast: Whole wheat pancakes topped with almond butter and fresh fruit.

• Lunch: Lentil and kale salad with lemon dressing.

• Dinner: Eggplant and chickpea curry with brown rice.

• Snack: Popcorn seasoned with nutritional yeast.

Week 2: Sticking With It

Day 8

• Breakfast: Banana and almond butter toast with hemp seeds.

• Lunch: Black bean and corn salad with lime dressing.

• Dinner: Stuffed acorn squash with lentils and quinoa.

• Snack: Sliced cucumbers and guacamole.

Day 9

• Breakfast: Berry smoothie with oats and almond milk.

• Lunch: Avocado toast with tomato and basil.

• Dinner: Chickpea and vegetable stir-fry over soba noodles.

• Snack: A handful of pistachios and fresh grapes.

Day 10

• Breakfast: Warm quinoa bowl with cinnamon, apples, and walnuts.

• Lunch: Hummus and roasted veggie wrap.

• Dinner: Spaghetti squash with homemade pesto.

• Snack: Trail mix with mixed nuts and dried fruit.

Day 11

• Breakfast: Vegan yogurt with granola and chia seeds.

• Lunch: Roasted Brussels sprouts and lentils with balsamic glaze.

• Dinner: Baked sweet potato topped with black beans and avocado.

• Snack: Sliced peaches with almonds.

Day 12

• Breakfast: Green smoothie with kale, pineapple, and coconut milk.

• Lunch: Curried chickpea salad sandwich.

• Dinner: Lentil and vegetable stew with whole-grain bread.

• Snack: A handful of pumpkin seeds and dried mango.

Day 13

• Breakfast: Buckwheat pancakes with mixed berries.

• Lunch: Mediterranean quinoa bowl with olives, tomatoes, and cucumber.

• Dinner: Black bean chili with avocado and cilantro.

• Snack: Apple slices with almond butter.

Day 14

• Breakfast: Warm oat groats with cinnamon and dates.

• Lunch: Grilled vegetable sandwich with hummus on whole grain bread.

• Dinner: Cauliflower and chickpea curry with basmati rice.

• Snack: Roasted almonds and fresh pineapple.

See? Sticking to a Plant-Based Diet doesn’t have to be complicated or boring. Enjoy every bite, and have fun experimenting with new flavors!💖👇