Plant Based Meal Plan

"Plant-based” is a broad term that covers a range of eating patterns such as vegan, vegetarian, and pescatarian. In general, plant-based diets incorporate primarily foods from plant sources, such as fruits, vegetables, wholegrains, seeds, nuts, legumes and beans and include small to moderate amounts of animal-based products.

This eating pattern can vary greatly depending on the extent to which you include animal based products in your diet. This meal plan includes small amounts of meat, fish and chicken and provides the option of standard dairy or plant-based alternatives. That way you can choose what suits you best!

Notes About This Meal Plan

• This meal plan provides an average of 8700 kilojoules per day. Your energy requirements vary depending on age, activity, health status, height and weight.  For personalised advice, seek the services of an Accredited Practising Dietitian.

• This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults (other than women over 51years and men over 70 years who require additional serves of dairy or plant-based dairy alternatives).

• This meal plan provides at least 2 serves of fruit and 2.5 serves of dairy per day.

• This meal plan provides plenty of vegetables, whole fruit, whole grains, legumes, seeds, nuts.

• This 7-day meal plan incorporates the option of using plant-based dairy foods. It includes 8 eggs, and 2 serves of fatty fish, and 1 serve of chicken and 1 serve of beef as part of a plant-based diet. Feel free to add more or remove some of the animal-based dishes based on your personal preference.

• Note it is also important to drink plenty of water.

• This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia.

• Those with a medical issue should seek advice from a medical practitioner prior to changing their diet.

For easy access jump to:

• Day one
• Day two
• Day three
• Day four
• Day five
• Day six
• Day seven

Day One

Breakfast

Wholegrain Cereal with Milk & Fruit Salad:  ⅔ cup wholegrain flaky cereal, 1 cup milk*, 1 tbsp linseeds and 1 cup of fruit salad.

Lunch

Tofu, Orange and Avocado Salad: Made with 170g firm pan-fried tofu+ 1 medium orange+ 1 cup of watercress or baby spinach+ ½ avocado + 30g walnuts +1 tbsp vinegar dressing and Dijon mustard to taste. Served with sourdough bread. 

Dinner

Roast Veggie Tart With Oat Crust (1 serve)

*Option to swap standard dairy with plant-based alternatives in the recipe

Dessert/Supper

Coconut Yoghurt & Fruit Parfait:  ½ cup crunchy granola topped with 2 tbsp of thick coconut yoghurt topped with sliced banana & strawberries.

Snacks

3-4 wholegrain crispbreads topped with sliced cheese*

Day Two

Breakfast

Cinnamon Toast with Coffee and Fruit: 2 slices wholegrain toast spread with cream cheese, sprinkled with cinnamon, 2 tbsp almond flake, 1 cup coffee with milk* and 2 nectarines, kiwifruits or plums. 

Lunch

Salmon & Salad Wrap: Made with 95g canned salmon, ½ avocado and salad vegetables (carrot, tomato, cucumber), shredded cheese* in a barley wrap. 

Dinner

Eggplant, Cannellini Beans and Tomato Pasta: Made with pan-fried eggplant, 1 cup cannellini beans, 1 cup cooked wholegrain pasta, salt-reduced  tomato pasta sauce and sprinkle with cheese*. Served with 2 cups of garden salad. 

Dessert/Supper

Fruit Smoothie: Made with 1 cup milk* + fruit (e.g. a banana, mango or 1 cup berries)

Snacks

Handful of mixed nuts

Day Three

Breakfast

Baked Beans, Kale & Tomato on Toast: Wholegrain toast topped with baked beans and grilled tomato and stir fried kale + 1 tub of yoghurt*. 

Lunch

Spinach and Feta Omelette with Pine Nuts and Parsley (1 serve). Served with garden salad and sourdough bread. 

Dinner

Lean Beef and Rice Noodle Stir-fry: 100g diced lean beef, 2 cups vegetables (e.g. broccoli, snow peas, capsicum), 1 cup fresh rice noodles stir-fried in 2 tsp sesame oil, 2 tblsp soy/mirin sauce. Sprinkle with toasted sesame seeds. 

Dessert/Supper

Fresh Fruit Salad Bowl topped with mixed seeds. 

Snacks

3-4 slices of cheese* + 1 medium piece of fruit (e.g., orange or banana). 

Day Four

Breakfast

Roast Vegetable Rosti With Poached Eggs (1 serve)  + 1 glass of milk* + 1 medium apple, peach or orange

Lunch

Black Bean Bruschetta on Sourdough: Sourdough topped with ½ cup mashed avocado, cherry tomatoes, cheese* and ½ cup black beans, squeezed with lime juice. 

Dinner

Lentil, Kale and Sweet Potato Soup: made with 1 medium sweet potato, ½ onion, 1cup of kale, ½ cup diced carrot, 1 cup cooked lentils in 2 cups salt-reduced vegetable stock. Top with chopped parsley and serve with sourdough bread. 

Dessert/Supper

Yoghurt with Frozen Fruit: 1 tub of coconut yoghurt topped with frozen fruit of your choice (e.g. mango, pineapple, or banana). 

Snacks

3-4 wholegrain crispbreads spread with nutty butter. 

Day Five

Breakfast

Muesli with Yoghurt & Fruit: ½ cup muesli + 1 cup yoghurt* + 1 cup of diced fruit (e.g. melon, pineapple or pear) 

Lunch

Egg, Mushroom & Pesto Tart(1 Serve) 

Dinner

Stuffed Zucchini Boat with Onion and Chickpeas: Halve 2 medium zucchini lengthways, scoop out & chop the flesh. Stir-fry in 2 tsp oil with 1 chopped small onion with ½ red capsicum and 1 cup chickpeas. Fill zucchini shells and top with cheese*. Bake until zucchini is soft and top is golden.

Dessert/Supper

Chocolate Dipped Strawberries: Dip 6 medium strawberry in plant-based chocolate, covered with chopped almond, refrigerate for 30mins. 

Snacks

1 glass of milk*

Day Six

Breakfast

Nutty Porridge: Cook ½ cup rolled oats and 1 cup of milk* to make porridge. Stir in mixed nuts. Sprinkle cinnamon and add honey to taste + 1 medium piece of fruit (e.g. apple, peach, banana or mango)

 Lunch

Grilled Chicken Hummus Sandwich: Sandwich made with wholegrain bread, hummus spread with 100g grilled chicken breast, and salad vegetables. 

Dinner

Mexican Sweet Potato Family Hash Brown (1 serve)

Dessert/Supper

Yoghurt with Pistachio: 1 tub yoghurt* topped with handful of pistachio

Snacks

1 cup of fruit salad

Day Seven

Breakfast

Eggs Florentine Breakfast Bake (1 serve) +1 tub of yoghurt*

Lunch

Falafel Quinoa Salad: Made with 3-4 baked falafels, 1 cup rocket leaves, ½ cup cucumber, ½ cup cherry tomatoes, 1 cup cooked quinoa and 1tbsp creamy tahini dressing + 1 cup of fruit salad. 

Dinner

Tuna Steak with Garden Salad: 100g grilled tuna steak, 2 cups of garden salad (e.g. spinach, rocket, tomatoes, carrots, onion) with 1 cup sweet potato mash. 

Dessert/Supper

Blueberry Smoothie: Made with 1 cup coconut milk and 1 cup of blueberries. 

Snacks

3-4 slices of cheese*

*Option to swap standard dairy with plant-based alternatives in the recipe

Learn More About Eggs And Nutrition

Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today. 

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our vegetarian or gluten-free meal plans today! 

References:

*Australian Guide to Health Eating, NHMRC, Commonwealth of Australia, 2013 http://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating