Whether you’re following a completely vegan diet or just looking to change up your routine, it’s always a good idea to focus more on unprocessed foods and eat more plants. In this healthy diet plan, we focus on a vegan whole-foods plant-based foods, meaning the emphasis is on beans, legumes, whole grains and nuts for protein instead of processed meat substitutes. Although some worry that they won’t get enough protein without meat, that’s definitely not the case if you plan your meals accordingly. Plus, plant-based whole-foods tend to be high in another important satiating nutrient: fiber. Aside from the many health benefits, fiber also works to keep us full which means you’ll feel satisfied all day long. If you’re looking to follow a whole-foods plant-based diet for weight loss, we set this plan at 1,500 calories, which is level most people with lose weight at plus included modifications for 1,200 and 2,000 calories per day depending on your calorie needs. What is a Whole-Food Plant-Based Diet? A whole-food plant-based diet is a plan that focused mainly on unprocessed foods. Frozen fruits and vegetables as well as canned beans can certainly be included as they are minimally processed with few additives. Plant-based is a bit of a broad term that includes any diet that tries to focus on more plant-based non-animal options, like whole grains, legumes, nuts, fruits and vegetables. This can include vegan and vegetarian diets as well as people who try to limit their meat intake to once or twice a week. Whether you’re completely animal-product free or simply looking to cut back, nearly 87% of Americans don’t hit their vegetable servings each day so it’s a good idea to focus on eating more plants. See More: Plant-Based Diet for Beginners Benefits of a Whole-Food Plant-Based Diet There’s a ton of benefits to a whole-foods plant based diet. Cutting back on meat and eating more plant-based foods helps lessen our environmental impact plus we can give back to our local farmers and community by participating in a Community Supported Agriculture (CSA) share. Bonus: a CSA is a fun way to eat seasonally and try new produce. Of course, there are health benefits too. People who eat a plant-based diet tend to have a higher intake of fiber, an important nutrient found in fruits, vegetables, legumes and whole grains. Due to the reduced intake of meat and processed foods plus more fiber, a whole-foods plant-based diet has many health benefits, including lower body weights and a decreased risk of heart disease, diabetes and even some cancers. Whole-Food Plant-Based Diet Food List: Legumes: lentils, beans, and chickpeasWhole grains: quinoa, wheat, oats, farro and moreSeeds: chia, flax, sunflower & pumpkin seedsNuts and nut butters: look for natural nut butters with just two ingredients (the nut, like almond or peanut plus salt)Fruits and vegetables: frozen or freshFats: like olives, olive oil and avocados How to Meal-Prep Your Week of Meals: Make Lemon-Roasted Vegetable Hummus Bowls to have for lunch on Days 2 through 5.Prepare Olive Orange Vinaigrette to have throughout the week. Day 1 roasted-chickpea-curry-bowl Breakfast (325 calories) 1/3 cup muesli3/4 cup unsweetened almond milk1 cup blackberries2 Tbsp. chopped walnuts A.M. Snack (305 calories) 1 medium apple2 Tbsp. natural peanut butter Lunch (325 calories) 1 serving Green Salad with Edamame & Beets P.M. Snack (116 calories) 15 dry-roasted unsalted almonds Dinner (442 calories) 1 serving Roasted Chickpea Curry Bowl2 cups mixed greens1 serving Olive Orange Vinaigrette Daily Totals: 1,512 calories, 55 g protein, 151 g carbohydrates, 47 g fiber, 82 g fat, 1,159 mg sodium To Make it 1,200 Calories: Omit the chopped walnuts at breakfast and omit the peanut butter at the A.M. snack. To Make it 2,000 Calories: Add 1 serving Strawberry-Mango-Banana Smoothie to breakfast, add 1 clementine to lunch and increase to 1/3 cup almonds at the P.M. snack. Day 2 Bowl of spinach salad Breakfast (299 calories) 1 serving Strawberry-Mango-Banana Smoothie A.M. Snack (200 calories) 1 cup edamame in pods Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (206 calories) 1/4 cup dry-roasted unsalted almonds Dinner (415 calories) 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Daily Totals: 1,480 calories, 53 g protein, 151 g carbohydrates, 47 g fiber, 81 g fat, 1,104 mg sodium To Make it 1,200 Calories: Reduce to 1/2 cup edamame pods at the A.M. snack and switch the P.M. snack to 1 clementine. To Make it 2,000 Calories: Add 1 sliced sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 2 cups edamame at A.M. snack, add 1 medium orange to lunch and increase to 1/3 cup almonds at the P.M. snack. Day 3 Apple and pecan stuffed butternut squash Breakfast (299 calories) 1 serving Strawberry-Mango-Banana Smoothie A.M. Snack (266 calories) 1 1/3 cups edamame in pods Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (241 calories) 1/4 cup dry-roasted unsalted almonds1 clementine Dinner (343 calories) 1 serving Apple & Pecan Stuffed Butternut Squash1 serving Guacamole Chopped Salad Daily Totals: 1,509 calories, 53 g protein, 163 g carbohydrates, 48 g fiber, 80 g fat, 999 mg sodium To Make it 1,200 Calories: Reduce to 3/4 cup edamame pods at the A.M. snack and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Add 1 sliced sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 2 cups edamame at A.M. snack, add 1 medium apple to lunch and increase to 1/3 cup almonds at the P.M. snack. Day 4 Black-Bean Quinoa Buddha Bowl Breakfast (325 calories) 1/3 cup muesli3/4 cup unsweetened almond milk1 cup blackberries2 Tbsp. chopped walnuts A.M. Snack (95 calories) 1 medium apple Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (206 calories) 1/4 cup dry-roasted unsalted almonds Dinner (500 calories) 1 serving Black Bean-Quinoa Buddha Bowl Meal-Prep Tip: gather ingredients for Slow-Cooker Vegan Chili so it’s ready to cook on low tomorrow morning for 8 hours Daily Totals: 1,486 calories, 51 g protein, 190 g carbohydrates, 54 g fiber, 70 g fat, 1,159 mg sodium To Make it 1,200 Calories: Omit the walnuts at breakfast and change the P.M. snack to 1 clementine. To Make it 2,000 Calories: Add 1 serving Strawberry-Mango-Banana Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the A.M. snack. Day 5 Slow-Cooker Vegan Chili Breakfast (299 calories) 1 serving Strawberry-Mango-Banana Smoothie A.M. Snack (200 calories) 1 cup edamame in pods Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (206 calories) 1/4 cup dry-roasted unsalted almonds Dinner (419 calories) 1 serving Slow-Cooker Vegan Chili2 cups mixed greens1 serving Olive Orange Vinaigrette Meal-Prep Tip: reserve two servings of Slow-Cooker Vegan Chili to have for lunch on days 6 & 7 Daily Totals: 1,484 calories, 53 g protein, 157 g carbohydrates, 50 g fiber, 1,169 mg sodium To Make it 1,200 Calories: Reduce to 1/2 cup edamame at the A.M. snack and change the P.M. snack to 1 clementine. To Make it 2,000 Calories: Add 1 sliced sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 1 3/4 cups edamame at A.M. snack, add 1 medium apple to lunch and increase to 1/3 cup almonds at the P.M. snack. Day 6 Stuffed Sweet Potato with Hummus Dressing Breakfast (325 calories) 1/3 cup muesli3/4 cup unsweetened almond milk1 cup blackberries2 Tbsp. chopped walnuts A.M. Snack (206 calories) 1/4 cup dry-roasted unsalted almonds Lunch (376 calories) 1 serving Slow-Cooker Vegan Chili1 medium orange P.M. Snack (100 calories) 1/2 cup edamame in pods Dinner (472 calories) 1 serving Stuffed Sweet Potato with Hummus Dressing Daily Totals: 1,479 calories, 59 g protein, 207 g carbohydrates, 63 g fiber, 56 g fat, 1,103 mg sodium To Make it 1,200 Calories: Omit the walnuts at breakfast and change the A.M. snack to 1 clementine. To Make it 2,000 Calories: Add 1 serving Strawberry-Mango-Banana Smoothie to breakfast, increase to 1/3 cup almonds at the A.M. snack and increase to 1 1/4 cups edamame at the P.M. snack. Day 7 falafel salad with Lemon-Tahini Dressing Breakfast (325 calories) 1/3 cup muesli3/4 cup unsweetened almond milk1 cup blackberries2 Tbsp. chopped walnuts A.M. Snack (200 calories) 1 cup edamame in pods Lunch (376 calories) 1 serving Slow-Cooker Vegan Chili1 medium orange P.M. Snack (95 calories) 1 medium apple Dinner (499 calories) 1 serving Falafel Salad with Lemon-Tahini Dressing Daily Totals: 1,495 calories, 55 g protein, 193 g carbohydrates, 59 g fiber, 65 g fat, 1,272 mg sodium To Make it 1,200 Calories: Omit the walnuts at breakfast and change the A.M. snack to 1/4 cup sliced cucumber. To Make it 2,000 Calories: Add 1 serving Strawberry-Mango-Banana Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the P.M. snack.
Whether you’re following a completely vegan diet or just looking to change up your routine, it’s always a good idea to focus more on unprocessed foods and eat more plants. In this healthy diet plan, we focus on a vegan whole-foods plant-based foods, meaning the emphasis is on beans, legumes, whole grains and nuts for protein instead of processed meat substitutes. Although some worry that they won’t get enough protein without meat, that’s definitely not the case if you plan your meals accordingly. Plus, plant-based whole-foods tend to be high in another important satiating nutrient: fiber. Aside from the many health benefits, fiber also works to keep us full which means you’ll feel satisfied all day long. If you’re looking to follow a whole-foods plant-based diet for weight loss, we set this plan at 1,500 calories, which is level most people with lose weight at plus included modifications for 1,200 and 2,000 calories per day depending on your calorie needs.
What is a Whole-Food Plant-Based Diet?
A whole-food plant-based diet is a plan that focused mainly on unprocessed foods. Frozen fruits and vegetables as well as canned beans can certainly be included as they are minimally processed with few additives. Plant-based is a bit of a broad term that includes any diet that tries to focus on more plant-based non-animal options, like whole grains, legumes, nuts, fruits and vegetables. This can include vegan and vegetarian diets as well as people who try to limit their meat intake to once or twice a week. Whether you’re completely animal-product free or simply looking to cut back, nearly 87% of Americans don’t hit their vegetable servings each day so it’s a good idea to focus on eating more plants.
See More: Plant-Based Diet for Beginners
Benefits of a Whole-Food Plant-Based Diet
There’s a ton of benefits to a whole-foods plant based diet. Cutting back on meat and eating more plant-based foods helps lessen our environmental impact plus we can give back to our local farmers and community by participating in a Community Supported Agriculture (CSA) share. Bonus: a CSA is a fun way to eat seasonally and try new produce. Of course, there are health benefits too. People who eat a plant-based diet tend to have a higher intake of fiber, an important nutrient found in fruits, vegetables, legumes and whole grains. Due to the reduced intake of meat and processed foods plus more fiber, a whole-foods plant-based diet has many health benefits, including lower body weights and a decreased risk of heart disease, diabetes and even some cancers.
Whole-Food Plant-Based Diet Food List:
Legumes: lentils, beans, and chickpeasWhole grains: quinoa, wheat, oats, farro and moreSeeds: chia, flax, sunflower & pumpkin seedsNuts and nut butters: look for natural nut butters with just two ingredients (the nut, like almond or peanut plus salt)Fruits and vegetables: frozen or freshFats: like olives, olive oil and avocados
How to Meal-Prep Your Week of Meals:
Make Lemon-Roasted Vegetable Hummus Bowls to have for lunch on Days 2 through 5.Prepare Olive Orange Vinaigrette to have throughout the week.
Day 1
roasted-chickpea-curry-bowl
Breakfast (325 calories)
1/3 cup muesli3/4 cup unsweetened almond milk1 cup blackberries2 Tbsp. chopped walnuts
A.M. Snack (305 calories)
1 medium apple2 Tbsp. natural peanut butter
Lunch (325 calories)
1 serving Green Salad with Edamame & Beets
P.M. Snack (116 calories)
15 dry-roasted unsalted almonds
Dinner (442 calories)
1 serving Roasted Chickpea Curry Bowl2 cups mixed greens1 serving Olive Orange Vinaigrette
Daily Totals: 1,512 calories, 55 g protein, 151 g carbohydrates, 47 g fiber, 82 g fat, 1,159 mg sodium
To Make it 1,200 Calories: Omit the chopped walnuts at breakfast and omit the peanut butter at the A.M. snack.
To Make it 2,000 Calories: Add 1 serving Strawberry-Mango-Banana Smoothie to breakfast, add 1 clementine to lunch and increase to 1/3 cup almonds at the P.M. snack.
Day 2
Bowl of spinach salad
Breakfast (299 calories)
1 serving Strawberry-Mango-Banana Smoothie
A.M. Snack (200 calories)
1 cup edamame in pods
Lunch (360 calories)
1 serving Lemon-Roasted Vegetable Hummus Bowls
P.M. Snack (206 calories)
1/4 cup dry-roasted unsalted almonds
Dinner (415 calories)
1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Daily Totals: 1,480 calories, 53 g protein, 151 g carbohydrates, 47 g fiber, 81 g fat, 1,104 mg sodium
To Make it 1,200 Calories: Reduce to 1/2 cup edamame pods at the A.M. snack and switch the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1 sliced sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 2 cups edamame at A.M. snack, add 1 medium orange to lunch and increase to 1/3 cup almonds at the P.M. snack.
Day 3
Apple and pecan stuffed butternut squash
A.M. Snack (266 calories)
1 1/3 cups edamame in pods
P.M. Snack (241 calories)
1/4 cup dry-roasted unsalted almonds1 clementine
Dinner (343 calories)
1 serving Apple & Pecan Stuffed Butternut Squash1 serving Guacamole Chopped Salad
Daily Totals: 1,509 calories, 53 g protein, 163 g carbohydrates, 48 g fiber, 80 g fat, 999 mg sodium
To Make it 1,200 Calories: Reduce to 3/4 cup edamame pods at the A.M. snack and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Add 1 sliced sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 2 cups edamame at A.M. snack, add 1 medium apple to lunch and increase to 1/3 cup almonds at the P.M. snack.
Day 4
Black-Bean Quinoa Buddha Bowl
A.M. Snack (95 calories)
1 medium apple
Dinner (500 calories)
1 serving Black Bean-Quinoa Buddha Bowl
Meal-Prep Tip: gather ingredients for Slow-Cooker Vegan Chili so it’s ready to cook on low tomorrow morning for 8 hours
Daily Totals: 1,486 calories, 51 g protein, 190 g carbohydrates, 54 g fiber, 70 g fat, 1,159 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast and change the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1 serving Strawberry-Mango-Banana Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the A.M. snack.
Day 5
Slow-Cooker Vegan Chili
Dinner (419 calories)
1 serving Slow-Cooker Vegan Chili2 cups mixed greens1 serving Olive Orange Vinaigrette
Meal-Prep Tip: reserve two servings of Slow-Cooker Vegan Chili to have for lunch on days 6 & 7
Daily Totals: 1,484 calories, 53 g protein, 157 g carbohydrates, 50 g fiber, 1,169 mg sodium
To Make it 1,200 Calories: Reduce to 1/2 cup edamame at the A.M. snack and change the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1 sliced sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 1 3/4 cups edamame at A.M. snack, add 1 medium apple to lunch and increase to 1/3 cup almonds at the P.M. snack.
Day 6
Stuffed Sweet Potato with Hummus Dressing
A.M. Snack (206 calories)
Lunch (376 calories)
1 serving Slow-Cooker Vegan Chili1 medium orange
P.M. Snack (100 calories)
1/2 cup edamame in pods
Dinner (472 calories)
1 serving Stuffed Sweet Potato with Hummus Dressing
Daily Totals: 1,479 calories, 59 g protein, 207 g carbohydrates, 63 g fiber, 56 g fat, 1,103 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast and change the A.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1 serving Strawberry-Mango-Banana Smoothie to breakfast, increase to 1/3 cup almonds at the A.M. snack and increase to 1 1/4 cups edamame at the P.M. snack.
Day 7
falafel salad with Lemon-Tahini Dressing
Breakfast (325 calories)
P.M. Snack (95 calories)
Dinner (499 calories)
1 serving Falafel Salad with Lemon-Tahini Dressing
Daily Totals: 1,495 calories, 55 g protein, 193 g carbohydrates, 59 g fiber, 65 g fat, 1,272 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast and change the A.M. snack to 1/4 cup sliced cucumber.
To Make it 2,000 Calories: Add 1 serving Strawberry-Mango-Banana Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the P.M. snack.
roasted-chickpea-curry-bowl
roasted-chickpea-curry-bowl
Bowl of spinach salad
Bowl of spinach salad
Apple and pecan stuffed butternut squash
Apple and pecan stuffed butternut squash
Black-Bean Quinoa Buddha Bowl
Black-Bean Quinoa Buddha Bowl
Slow-Cooker Vegan Chili
Slow-Cooker Vegan Chili
Stuffed Sweet Potato with Hummus Dressing
Stuffed Sweet Potato with Hummus Dressing
falafel salad with Lemon-Tahini Dressing
falafel salad with Lemon-Tahini Dressing
