Best Plant based meal plan for weight loss 2024

Day 1

Breakfast: Berry Smoothie Bowl

• 1 cup almond milk
• 1 banana
• 1/2 cup frozen mixed berries
• 1 tablespoon chia seeds
• 1/4 cup granola (for topping)

Snack: Apple with Almond Butter

• 1 apple, sliced
• 2 tablespoons almond butter

Lunch: Quinoa Salad with Chickpeas and Veggies

• 1 cup cooked quinoa
• 1/2 cup chickpeas
• 1/2 cup diced cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped red onion
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Snack: Carrot Sticks and Hummus

• 1 cup carrot sticks
• 1/4 cup hummus

Dinner: Lentil Soup

• 1 cup cooked lentils
• 1 diced carrot
• 1 diced celery stalk
• 1/2 diced onion
• 2 cups vegetable broth
• 1 tablespoon olive oil
• Salt, pepper, and herbs to taste

Day 2

Breakfast: Overnight Oats with Almonds and Blueberries

• 1/2 cup rolled oats
• 1 cup almond milk
• 1/2 cup blueberries
• 1/4 cup sliced almonds
• 1 tablespoon chia seeds

Snack: Banana and Walnut Smoothie

• 1 banana
• 1/4 cup walnuts
• 1 cup almond milk

Lunch: Mediterranean Chickpea Wrap

• 1 whole wheat wrap
• 1/2 cup chickpeas, mashed
• 1/4 cup diced cucumbers
• 1/4 cup diced tomatoes
• 1/4 cup spinach leaves
• 2 tablespoons hummus

Snack: Sliced Bell Peppers with Guacamole

• 1 cup sliced bell peppers
• 1/4 cup guacamole

Dinner: Stir-Fried Tofu with Vegetables

• 6 oz tofu, cubed
• 1 cup mixed vegetables (broccoli, bell peppers, carrots)
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1/2 cup brown rice

Day 3

Breakfast: Chia Pudding with Fruit

• 1/4 cup chia seeds
• 1 cup almond milk
• 1 tablespoon maple syrup
• 1/2 cup mixed fruit (berries, mango, etc.)

Snack: Mixed Nuts and Seeds

• 1/4 cup mixed nuts and seeds (almonds, sunflower seeds, pumpkin seeds)

Lunch: Spinach and Quinoa Salad

• 2 cups spinach leaves
• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes
• 1/4 cup red onion, sliced
• 1/4 cup avocado, diced
• 2 tablespoons balsamic vinaigrette

Snack: Celery Sticks with Peanut Butter

• 1 cup celery sticks
• 2 tablespoons peanut butter

Dinner: Baked Sweet Potato with Black Beans and Salsa

• 1 medium sweet potato, baked
• 1/2 cup black beans
• 1/4 cup salsa
• 1/4 avocado, sliced

Day 4

Breakfast: Avocado Toast with Tomatoes

• 1 slice whole grain bread
• 1/2 avocado, mashed
• 1/2 cup cherry tomatoes, halved
• Salt, pepper, and chili flakes to taste

Snack: Orange and Almonds

• 1 orange, peeled and segmented
• 1/4 cup almonds

Lunch: Lentil and Veggie Stir-Fry

• 1 cup cooked lentils
• 1 cup mixed vegetables (broccoli, bell peppers, carrots)
• 1 tablespoon olive oil
• 1 tablespoon soy sauce

Snack: Sliced Cucumber with Hummus

• 1 cucumber, sliced
• 1/4 cup hummus

Dinner: Spaghetti Squash with Marinara Sauce

• 1 medium spaghetti squash, baked and shredded
• 1 cup marinara sauce
• 1/4 cup nutritional yeast (optional for a cheesy flavor)
• Fresh basil for garnish

Day 5

Breakfast: Smoothie with Spinach and Pineapple

• 1 cup spinach
• 1 cup pineapple chunks
• 1 banana
• 1 cup coconut water
• 1 tablespoon chia seeds

Snack: Mixed Berries

• 1 cup mixed berries (strawberries, blueberries, raspberries)

Lunch: Black Bean and Corn Salad

• 1 cup black beans
• 1/2 cup corn kernels
• 1/4 cup diced red onion
• 1/4 cup diced bell pepper
• 2 tablespoons olive oil
• Juice of 1 lime
• Salt and pepper to taste

Snack: Apple with Sunflower Seed Butter

• 1 apple, sliced
• 2 tablespoons sunflower seed butter

Dinner: Vegetable Stir-Fry with Tempeh

• 6 oz tempeh, cubed
• 1 cup mixed vegetables (snap peas, bell peppers, carrots)
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1/2 cup brown rice

Day 6

Breakfast: Almond Butter and Banana Sandwich

• 2 slices whole grain bread
• 2 tablespoons almond butter
• 1 banana, sliced

Snack: Pear with Walnuts

• 1 pear, sliced
• 1/4 cup walnuts

Lunch: Roasted Vegetable and Quinoa Bowl

• 1 cup cooked quinoa
• 1 cup roasted vegetables (zucchini, bell peppers, carrots)
• 2 tablespoons tahini dressing

Snack: Cherry Tomatoes and Hummus

• 1 cup cherry tomatoes
• 1/4 cup hummus

Dinner: Stuffed Bell Peppers

• 2 bell peppers, halved and seeded
• 1 cup cooked brown rice
• 1/2 cup black beans
• 1/4 cup corn
• 1/4 cup diced tomatoes
• 1/4 cup nutritional yeast

Day 7

Breakfast: Oatmeal with Berries and Almonds

• 1/2 cup rolled oats
• 1 cup almond milk
• 1/2 cup mixed berries
• 1/4 cup sliced almonds

Snack: Banana with Peanut Butter

• 1 banana
• 2 tablespoons peanut butter

Lunch: Tofu and Vegetable Stir-Fry

• 6 oz tofu, cubed
• 1 cup mixed vegetables (broccoli, bell peppers, snap peas)
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1/2 cup quinoa

Snack: Grapes and Almonds

• 1 cup grapes
• 1/4 cup almonds

Dinner: Vegan Chili

• 1 cup kidney beans
• 1 cup black beans
• 1 cup diced tomatoes
• 1/2 cup corn
• 1 diced onion
• 1 diced bell pepper
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 cup vegetable broth