A Plant-Based Diet Meal Plan That Isn’t All Salads and Oatmeal

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Published Jun 18, 2020

We know. The words “plant-based diet” conjure nightmares of snacking on nothing but lettuce leaves and carrot sticks until the end of time. But it turns out this nutritious eating plan offers a lot of flexibility and delicious options that can boost your health and maybe even help you lose a few pounds. Here, your first week of eats on a plant-based diet meal plan, from breakfast to dessert.

What Is a Plant-Based Diet?

Nope, it’s not the same thing as being vegan. In fact, you can still eat meat and animal products on a plant-based (or flexitarian, if you will) diet—occasionally. This diet is more of a concept than a strict set of rules, which means you have a lot of freedom regarding what you put on your plate. The idea is to consume meals that consist mostly of plant-based foods, plus modest amounts of fish, lean meat and dairy. The Mediterranean Diet is one example of a plant-based diet, as is veganism.

In general, you’ll want to bulk up on whole, minimally-processed foods, eat fish and lean meat occasionally (and red meat only sparingly) and exclude processed, refined foods. The more locally-sourced and organic, the better. While you can incorporate healthy fish, lean meat and poultry into your diet, the idea is to minimize your consumption overall (including eggs and dairy).

Here are a few foods to work into your day-to-day…

Fruits and veggies
Legumes (like beans, lentils and peas), nuts and seeds
Whole grains (quinoa! farro! millet!)
Healthy carbs (like wild rice, sweet potatoes and fruit)

…and a few to avoid often or altogether.

Refined and processed foods (wave goodbye to anything made with white flour, like regular pasta and white bread; refined grains like white rice; processed animal products like bacon, deli meat and sausage, and processed foods like potato chips, cereal bars and frozen dinners)
Red meat
Junk food
Added sugars and artificial sweeteners
Vegan junk food (steer clear of processed meat substitutes)

The Benefits of a Plant-Based Diet

Not sold yet? Maybe the many nutritional perks will sway you. First of all, cutting down on meat alone has a whole slew of pros. It could lower your risk for heart disease, stroke, high blood pressure, high cholesterol, cancer, diabetes and obesity, according to the American Heart Association. The only downside is that you may have to take a supplement, like vitamin B12, if you choose to exclude all animal products from your diet. Ask your doctor what’s best.

A plant-based diet can also boost the immune system and reduce inflammation, according to the MD Anderson Cancer Center at The University of Texas website. It’s also a surefire way to up your fiber intake and maintain a healthy weight. Evidence shows that the Mediterranean Diet can reduce your risk of heart disease, metabolic syndrome, diabetes and colon, breast and prostate cancers, as well as depression, according to the Harvard Medical School website. Plant-based diets are also great for brain health. Dairy, meat and fried foods high in saturated and trans fats can increase your risk for cognitive issues and Alzheimer’s. Avoiding these and replacing them with antioxidant- and vitamin-rich foods can have the opposite effect, says the Physicians Committee for Responsible Medicine. Did we mention a plant-based diet is also wonderful for the environment? Consuming fewer animal products saves water and reduces greenhouse gas emissions, says a 2019 study published in the journal Science.

Ready to get started? Here’s one week of plant-based meals you’ll fall in love with.