To download a PDF version of this meal plan click here.

Introduction

This is a sample meal plan based on a (approximately) 1750 daily calorie intake. The main goal of this meal plan is to increase fruit and vegetable intake, promote daily fiber intake, meet daily macronutrient needs, and prioritize nutrient rich foods on a budget. This meal plan is designed to have a form of produce at each meal and provides approximately 20-30 grams of protein, 15-20 grams of fat, and 50-60 grams of carbs for each meal. This meal plan may not meet your individual nutrient needs; therefore, it is important to work with a dietitian to help you create your own individualized meal plan based on your chronic disease management, caloric needs, and macronutrient needs. This meal plan ONLY serves as an example to help you create your own meal plan based on your nutrient needs, taste preferences, budget, and any additional needs you may have.

Some recipes in this meal plan are original to OakStone Health and Nutrition. Other recipes came from EatingWell.com.

Tip from Samantha the Dietitian: If you want to add extra protein to your savory vegetarian meals, you can add nutritional yeast — 2 tablespoons of nutritional yeast has 5 grams of protein!

Day 1 – Sunday

Breakfast (~KCAL: 497 | CHO: 49g | PRO: 28g | FAT: 21g | FIBER: 10g)

Lunch (~KCAL: 498 | CHO: 54g | PRO: 21g | FAT: 22g | FIBER: 17g)

  • Quinoa & Black Bean Salad: 1/2 cup Quinoa, cooked, 1/2 cup black beans, 1/4 cup corn, 1/4 cup bell peppers, chopped, 1 cup mixed greens, 1/4 avocado, diced, and lime dressing (3 tbsp lime juice + 4 tbsp nutritional yeast)

Dinner (~KCAL: 515 | CHO: 53g | PRO: 33g | FAT: 19g | FIBER: 13g)

  • Chickpea Pasta with Mushrooms and Spinach: 1/2 cup dry chickpea pasta, 1/2 cup mushrooms, diced, 1 cup spinach, 1/4 cup pasta sauce of choice

Snack (~KCAL: 180 | CHO: 13g | PRO: 16g | FAT: 8g | FIBER: 8g)

  • 1 cup roasted Edamame (seasoned with spices of choice and 1 tablespoon of olive oil)

Day 2 – Monday

Breakfast (~KCAL: 425 | CHO: 50g | PRO: 27g | FAT: 13g | FIBER: 13g)

Lunch (~KCAL: 456 | CHO: 60g | PRO: 18g | FAT: 16g | FIBER: 16g)

  • Buffalo Chickpea Salad: 1.5 cups chickpeas, 1/2 cup diced cucumbers, 1/2 cup diced bell pepper, 1/4 mashed avocado, 2 tbsp hot sauce + 1 cup chopped kale
  • 1.5 cups fruit of choice

Dinner (~KCAL: 448 | CHO: 56g | PRO: 25g | FAT: 12g | FIBER: 6g)

Snack (~KCAL: 269 | CHO: 28g | PRO: 10g | FAT: 13g | FIBER: 10g)

  • 1 cup carrots, sliced + 1/2 cup hummus

Day 3 – Wednesday

Breakfast (~KCAL: 393 | CHO: 52g | PRO: 26g | FAT: 9g | FIBER: 9g)

  • Cinnamon Roll Overnight Oats: 1/2 cup old-fashioned rolled oats, 1/2 cup unsweetened non-dairy milk, 1 teaspoon honey, 1 teaspoon vanilla extract, 1 teaspoon ground cinnamon, 1 scoop plant based protein powder + top with 1 cup berries of choice

Lunch (~KCAL: 474 | CHO: 56g | PRO: 22g | FAT: 18g | FIBER: 16g)

  • Avocado and Tomato Toast: 2 slices of toasted whole grain bread (look for an option that has at least 5 grams of protein per slice), 1/2 avocado, 4 tbsp nutritional yeast, 2 Roma tomatoes -sliced, 1 teaspoon dill
  • 1/2 cup fruit of choice

Dinner (~KCAL: 490 | CHO: 51g | PRO: 22g | FAT: 22g | FIBER: 13g)

  • Stuffed Bell Peppers: 1 Bell pepper (halved and stuffed with 1/2 cup cooked quinoa, 1 cup black beans, 1/2 cup chopped broccoli, 2 tbsp olive oil, and spices of choice)

Snack (~KCAL: 300 | CHO: 36g | PRO: 12g | FAT: 12g | FIBER: 7g)

  • 1/2 cup fruit of choice
  • High Protein Plant Based Granola Bar or Energy Bites (aim for at least 10 grams of protein)

Day 4 – Wednesday

Breakfast (~KCAL: 497 | CHO: 49g | PRO: 28g | FAT: 21g | FIBER: 10g)

Lunch (~KCAL: 498 | CHO: 54g | PRO: 21g | FAT: 22g | FIBER: 17g)

  • Quinoa & Black Bean Salad: 1/2 cup Quinoa, cooked, 1/2 cup black beans, 1/4 cup corn, 1/4 cup bell peppers, chopped, 1 cup mixed greens, 1/4 avocado, diced, and lime dressing (3 tbsp lime juice + 4 tbsp nutritional yeast)

Dinner (~KCAL: 515 | CHO: 53g | PRO: 33g | FAT: 19g | FIBER: 13g)

  • Chickpea Pasta with Mushrooms and Spinach: 1/2 cup dry chickpea pasta, 1/2 cup mushrooms, diced, 1 cup spinach, 1/4 cup pasta sauce of choice

Snack (~KCAL: 180 | CHO: 13g | PRO: 16g | FAT: 8g | FIBER: 8g)

  • 1 cup roasted Edamame (seasoned with spices of choice and 1 tablespoon of olive oil)

Day 5 – Thursday

Breakfast (~KCAL: 425 | CHO: 50g | PRO: 27g | FAT: 13g | FIBER: 13g)

Lunch (~KCAL: 456 | CHO: 60g | PRO: 18g | FAT: 16g | FIBER: 16g)

  • Buffalo Chickpea Salad: 1.5 cups chickpeas, 1/2 cup diced celery, 1/2 cup diced bell pepper, 1/4 mashed avocado, 2 tbsp hot sauce + 1 cup chopped kale
  • 1.5 cups fruit of choice

Dinner (~KCAL: 448 | CHO: 56g | PRO: 25g | FAT: 12g | FIBER: 6g)

Snack (~KCAL: 269 | CHO: 28g | PRO: 10g | FAT: 13g | FIBER: 10g)

  • 1 cup carrots, sliced + 1/2 cup hummus

Day 6 – Friday

Breakfast (~KCAL: 393 | CHO: 52g | PRO: 26g | FAT: 9g | FIBER: 9g)

  • Cinnamon Roll Overnight Oats: 1/2 cup old-fashioned rolled oats, 1/2 cup unsweetened non-dairy milk, 1 teaspoon honey, 1 teaspoon vanilla extract, 1 teaspoon ground cinnamon, 1 scoop plant based protein powder + top with 1 cup berries of choice

Lunch (~KCAL: 474 | CHO: 56g | PRO: 22g | FAT: 18g | FIBER: 16g)

  • Avocado and Tomato Toast: 2 slices of toasted whole grain bread (look for an option that has at least 5 grams of protein per slice), 1/2 avocado, 4 tbsp nutritional yeast, 2 Roma tomatoes -sliced, 1 teaspoon dill
  • 1/2 cup fruit of choice

Dinner (~KCAL: 490 | CHO: 51g | PRO: 22g | FAT: 22g | FIBER: 13g)

  • Stuffed Bell Peppers: 1 Bell pepper (halved and stuffed with 1/2 cup cooked quinoa, 1 cup black beans, 1/2 cup chopped broccoli, 2 tbsp olive oil, and spices of choice)

Snack (~KCAL: 300 | CHO: 36g | PRO: 12g | FAT: 12g | FIBER: 7g)

  • 1/2 cup fruit of choice
  • High Protein Plant Based Granola Bar (aim for at least 10 grams of protein)

Day 7 – Saturday

Breakfast (~KCAL: 474 | CHO: 58g | PRO: 20g | FAT: 18g | FIBER: 12g)

  • Açaí Berry Bowl: (Blend 1 cup greek style plant based yogurt, 1/2 cup frozen unsweetened açaí fruit purée, 1/2 cup frozen blueberries, 1/2 cup frozen strawberries, 1/2 medium banana) + top with 1/4 cup berries of choice, 1/4 cup granola, 1 teaspoon chia seeds, 1 teaspoon coconut flakes

Lunch (~KCAL: 574 | CHO: 63g | PRO: 22g | FAT: 26g | FIBER: 19g)

Dinner (~KCAL: 493 | CHO: 62g | PRO: 14g | FAT: 21g | FIBER: 13g)

Snack (~KCAL: 173 | CHO: 23g | PRO: 9g | FAT: 5g | FIBER: 7g)

  • 1/2 cup roasted chickpeas + 1 cup pickled vegetables of choice

Grocery List

Produce

  • 3 bananas
  • 3 mangos
  • 2 apples
  • 2 cups grapes
  • 5–6 cups mixed berries
  • 2 cups strawberries
  • 2 cups blueberries
  • 1 frozen unsweetened açaí packet
  • 4 Roma tomatoes
  • 3 bell peppers
  • 2 cucumbers
  • 4 cups spinach
  • 1 bag kale
  • 1 bag mixed greens
  • 1 bag lettuce
  • 1 broccoli head
  • 8 oz mushrooms
  • 2 avocados
  • 1 lime
  • 1 lemon
  • 1 bunch fresh mint
  • 1 bunch fresh dill
  • 2 lbs carrots
  • Pickled vegetables of choice
  • Garlic
  • Onion

Plant Proteins

  • 3 blocks extra-firm tofu
  • 4 cans black beans
  • 2 cans chickpeas
  • Shelled edamame
  • Plant-based protein powder
  • High-protein plant-based granola bars
  • Nutritional yeast

Grains

  • Whole grain wraps
  • Whole grain bread
  • Chickpea pasta
  • Quinoa
  • Brown rice
  • Old-fashioned oats
  • Granola

Nuts, Seeds & Healthy Fats

  • Peanut or almond butter
  • Chia seeds
  • Coconut flakes
  • Olive oil

Refrigerated

  • Greek-style plant-based yogurt
  • Unsweetened non-dairy milk
  • Hummus

Pantry

  • Pasta sauce
  • Hot sauce
  • Honey
  • Vanilla extract
  • Cinnamon
  • Teriyaki sauce
  • Salt
  • Pepper
  • Garlic powder
  • Smoked paprika
  • Cumin
  • Chili powder

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