Eat More Plants: 7-Day Meal Planner

OMD's 7-day meal planner: eating at least one plant-based meal a day made easy.
meal planner
March 21, 2018 14 Comments 4 min read

One Meal a Day is all about making small changes by dedicating at least one plant-based meal a day to your health and the planet. Raising a family while balancing work and life can make it challenging to get healthy meals on the table. We get it. That’s why we’re here for you with our Meal Planner to support you with some easy plant-based recipes the whole family can enjoy.

Why do meal planning? First, you’ll save some time and money while also reducing food waste. Second, it takes the guesswork out of meal prep on busy weeknights when you’re exhausted and hungry. And, if you have curious kids, they might enjoy helping you chop, stir and set the table. Give it a try and see for yourself.

Example OMD 7-Day Meal Plan

We’re highlighting some of our favorite meals to give you a little inspiration. Trying to make a new recipe every day on the fly (or three times a day!) is unrealistic for most of us. As you get the hang of it, you can tweak these dishes to make them your own, experiment with yummy leftovers, and learn how to throw together great meals in minutes. If you’re able, try three or four ideas a week. Every bite counts!


Monday

peanut butter

Image: minimalistbaker.com

Breakfast: Peanut butter overnight oats with a ginger turmeric smoothie

 

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avocado salad

Image: smittenkitchen.com

Lunch: Avocado salad with carrot ginger dressing

 

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Chipotle mac & cheese with roasted brussels sprouts

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Dinner: Chipotle mac & cheese with roasted brussels sprouts

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Tuesday

mango berry smoothie

Image: minimalistbaker.com

Breakfast: Apple muffins with mango berry smoothie

 

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Image: jessicainthekitchen.com

Lunch: Chickpea Wraps

 

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Mexican lentil tortilla soup

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Dinner: Mexican lentil tortilla soup

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Wednesday

Creamy nut berry porridge

Image: Chef Christina Basor

Breakfast: Creamy nut berry porridge with blueberry maple protein smoothie

 

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lentil tortilla soup

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Lunch: Leftover lentil tortilla soup (from Tuesday night)

 

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Sweet potato falafel sandwich

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Dinner: Sweet potato falafel sandwich

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Thursday

Savory quinoa bowl

Image: blissfulbasil.com

Breakfast: Savory quinoa bowl with a blueberry almond butter smoothie

 

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Tempeh reuben sandwich

Image: mydarlingvegan.com

Lunch: Tempeh reuben sandwich

 

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Shepherd's Pie

Image: jessicainthekitchen.com

Dinner: Shepherd’s pie

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Friday

Vegan breakfast burritos

Image: veggiesdontbite.com

Breakfast: Vegan breakfast burritos and avocado banana green smoothie

 

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Shepherd's Pie

Image: jessicainthekitchen.com

Lunch: Leftover shepherd’s pie (from Thursday night)

 

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30-minute coconut curry

Image: minimalistbaker.com

Dinner: 30-minute coconut curry

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Saturday

Banana walnut pancakes

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White Bean Kale Salad

Image: minimalistbaker.com

Lunch: White bean kale salad with tahini dressing

 

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Roasted broccoli and tofu

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Dinner: Roasted broccoli and tofu with miso dressing

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Easy peanut butter cookies

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Dessert: Easy peanut butter cookies

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Sunday

Tofu quiche with a smoothie bowl

Image: minimalistbaker.com

Breakfast: Tofu quiche with a smoothie bowl

 

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Farro with tomatoes

Image: smittenkitchen.com

Lunch: Farro with tomatoes

 

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Image: mykitchenlove.com

Dinner: Sweet potato taco bowl

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Chia pudding

Image: minimalistbaker.com

Dessert: Chia pudding

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Didn’t find what you’re looking for? Here are a few other great sites to explore:

When in doubt, just remember the OMD secrets to delicious and healthy plant-based eating:

  • Flavorful sauces
  • Spices and herbs
  • Roasting vegetables
  • Good fats: they’re creamy, rich, gratifying

How to Stock your Plant-Based Pantry

We’ve got your back. Make sure to check out our plant-based staple shopping list to guide you in the grocery store. With this list, you will have everything you need to whip up simple or more complicated meals all week long.

What's Next?

Let us know how it goes! If you’re looking for community support or more resources on how to dedicate one meal a day to the planet and your health, follow OMD on Facebook, Instagram and Twitter.

About the Author

Ashley Schaeffer Yildiz is OMD’s Campaign Manager. She is passionate about building a healthy, planet-friendly food system, raising her plant-based family, getting creative in the kitchen, animals, yoga, swimming, and exploring nature.

14 Comments

  • nancy Althea

    I am confused. How is this one meal a day….as you are having breakfast lunch and dinner?

    Please help

    • Jessica Jewell Lanier

      Hi Nancy,

      That’s a good question! OMD is all about swapping at least one meal a day with something plant-based for the planet and your health. You can still eat the same amount of meals as you were before, it’s just about introducing more plant-based foods into your diet.

      To learn more about what we’re all about, visit this page: https://omdfortheplanet.com/what-is-omd/

      • Lee Cory

        I don’t think your information is accurate. The OMAD diet is to fast for 23 hours and eat one meal within a one hour window period. There is not to be any snacking during the fasting period. The idea that you can eat whatever you want is also misleading. Calories should not exceed 1500 for women and 2000 for men. This diet is not for everyone, it is tough and requires lots of sacrifice. Eating your one meal a day late in the evening is not recommended. Best time is between 4-6 pm. I have been on the diet for 4 days and I am struggling with it, so I may decide to go on 16/8 diet for a while till my body adjusts to not eating as much. I haven’t felt any changes good or bad as yet.

      • Jessica Jewell Lanier

        Hi Lee,

        Jessica from Team OMD here! Our mission is to encourage people to eat at least one *plant-based* meal a day for their health and our wild living planet, not for folks to only eat once a day. To learn more about us, visit this page: https://omdfortheplanet.com/what-is-omd/

  • Daniel Hurtado

    I appreciate your work; I am finally deciding to try out the plant based diet, the tools you have provided are comprehensive and useful, I hope this turns out to be a great experience and a turn point in my life!

    • Jessica Jewell Lanier

      Congratulations! Please keep us posted on your progress. We’d love to hear if you have any questions!

      • Hello Jessica, thanks for your reply! I would appreciate if you could recommend books and resources on how to switch to a totally vegetarian diet

      • Jessica Jewell Lanier

        Hi Daniel!

        We recommend the OMD book. We’re also big fans of Forks Over Knives!

  • Simon Gillett

    Hi everyone, I do not want to be picky but Daniel imparted that he would be interested in switching to a totally vegetarian diet, I feel that it is important that people understand that a “vegetarian” diet does not cut it. Really has to be completely whole food plant based diet that does not include dairy produce as can be included in a vegetarian diet.
    Good luck to everyone and keep to it – it really is the best!

    • Jessica Jewell Lanier

      Hi Simon,

      Jessica with Team OMD here.

      OMD’s approach is about non-judgement and to encourage people to make small shifts toward healthier and more climate-friendly eats–– starting with One Meal a Day. Not everyone wants to or is ready to go all in, and that’s ok! Even small changes make a big difference.

      If you’re 100% plant-based, that’s awesome! Eevry bit counts. Let’s invite more people to participate. One bite at a time!

  • Alain Belanger

    I do like to eat healthy organic food is the fuel for your body a balancing menu will help you to go different stage in your life on my side I tried to start a program everyone should have confort food healthy too lot of peoples are left behind one objective reduce sickness illness lot depressed peoples Veterans Food coupon single families multi cultural I called Connectivity Cafeteria Multi- Cultural I didn’t start yet I send Politic Party Bank city hall school I live in British Columbia I will let you know this is a Society project no one left behind because no food Thank a lot

  • Violet Ramirez

    Hi…I have been transitioning gradually to a wfpb lifestyle for awhile now but I’m now at the point with my health that I need to just eat completely wfpb to heal but I’m struggling with the same 250ish pounds…I feel like I’m in my own way but don’t know why and it’s frustrating…any advice please would be greatly appreciated!

  • Hello OMD!
    I am so grateful for you. I have considered going plant based for awhile now, but it just seemed so overwhelming to me. OMD is a soft place to land and an easy way to start to making this health full transition. Thank you!

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