7-Day Whole Food Plant-Based Meal Plans

Breakfast: Overnight oats with chia seeds, blueberries, and a splash of almond milk
Lunch: Quinoa salad with black beans, corn, cherry tomatoes, avocado, and lime
Dinner: Sweet potato and lentil curry with brown rice
Snack: Apple slices with almond butter

Breakfast: Green smoothie (spinach, banana, frozen mango, flaxseeds, unsweetened plant milk)
Lunch: Hummus wrap with whole wheat tortilla, cucumbers, shredded carrots, and greens
Dinner: Stir-fry with tofu, broccoli, peppers, mushrooms, and tamari over brown rice
Snack: Handful of walnuts and dates

Breakfast: Chia pudding with strawberries, banana, and hemp seeds
Lunch: Hearty lentil soup with whole grain toast
Dinner: Stuffed bell peppers with quinoa, black beans, tomatoes, and herbs
Snack: Baby carrots and homemade guacamole

Breakfast: Steel-cut oats with cinnamon, apples, and raisins
Lunch: Chickpea salad with cucumbers, red onion, parsley, and tahini dressing
Dinner: Baked falafel with roasted sweet potatoes and tahini drizzle
Snack: Fresh orange slices and a handful of almonds

Breakfast: Smoothie bowl with frozen berries, banana, spinach, and ground flax, topped with granola
Lunch: Buddha bowl: brown rice, edamame, shredded carrots, avocado, kale, sesame seeds
Dinner: White bean and kale stew with crusty whole grain bread
Snack: Cucumber slices with lemon and sea salt

Breakfast: Avocado toast on whole grain bread with cherry tomatoes and hemp seeds
Lunch: Roasted veggie quinoa bowl with tahini-lemon dressing
Dinner: Zucchini noodles with cashew cream sauce and steamed broccoli
Snack: Homemade energy balls (dates, oats, peanut butter, chia seeds)

Breakfast: Baked oatmeal with berries and walnuts
Lunch: Sweet potato and black bean tacos with avocado and cabbage slaw
Dinner: Creamy cauliflower and white bean soup with mixed greens salad
Snack: Air-popped popcorn with nutritional yeast

Day 1

Breakfast: Banana oat pancakes with a drizzle of almond butter and berries
Lunch: Hummus and veggie pinwheels (whole wheat wrap with hummus, shredded carrots, cucumber, and spinach)
Dinner: Baked sweet potato “boats” with black beans, corn, and avocado
Snack: Apple slices with cinnamon and sunflower seed butter

Breakfast: Oatmeal with chopped apples, raisins, and a dash of cinnamon
Lunch: Mini veggie quesadillas with mashed pinto beans and corn
Dinner: Pasta with marinara, lentils, and steamed broccoli on the side
Snack: Frozen banana slices dipped in peanut butter

Breakfast: Fruit smoothie with spinach, banana, berries, and oat milk
Lunch: DIY snack lunch: whole grain crackers, hummus, baby carrots, grapes, and cherry tomatoes
Dinner: Veggie stir-fry with tofu cubes and brown rice (let kids pick the veggies!)
Snack: Homemade trail mix (pumpkin seeds, raisins, dry oats, chopped almonds)

Breakfast: Chia pudding with vanilla, bananas, and strawberries
Lunch: Grilled veggie sandwich with hummus on whole grain bread
Dinner: Baked “taco cups” (whole grain tortillas in muffin tins filled with beans, rice, and veggies)
Snack: Orange slices and a few cashews

Breakfast: Whole grain toast with almond butter and banana slices
Lunch: Lentil soup with whole grain crackers and carrot sticks
Dinner: Make-your-own pizza night with whole grain crust, tomato sauce, and veggie toppings
Snack: Smoothie popsicles (blend fruit + spinach + oat milk and freeze)

Breakfast: Oatmeal muffins (banana + oats + cinnamon, baked in muffin tins)
Lunch: Rainbow salad with chickpeas, shredded carrots, red cabbage, cucumber, and avocado
Dinner: Veggie-loaded spaghetti squash bowls with marinara
Snack: Sliced pear and a handful of pumpkin seeds

Breakfast: Breakfast burrito (scrambled tofu or beans, potatoes, spinach in a wrap)
Lunch: Brown rice and veggie bowl with peanut sauce (kids can mix their own!)
Dinner: Creamy cauliflower and white bean soup with whole grain toast
Snack: Cucumber slices with hummus or ranch-style dip (made from blended cashews or white beans)