Eat More Plants: 7-Day Meal Planner
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
Image: minimalistbaker.com
Breakfast: Peanut butter overnight oats with a ginger turmeric smoothie
- Recipe: Overnight oats; Tumeric smoothie
Image: smittenkitchen.com
Lunch: Avocado salad with carrot ginger dressing
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Dinner: Chipotle mac & cheese with roasted brussels sprouts
- Recipe: Chipotle mac & cheese
Tuesday
Image: minimalistbaker.com
Breakfast: Apple muffins with mango berry smoothie
- Recipe: Apple muffins; Smoothie
Wednesday
Thursday
Image: blissfulbasil.com
Breakfast: Savory quinoa bowl with a blueberry almond butter smoothie
- Recipe: Savory Quinoa Bowl; Smoothie
Friday
Image: veggiesdontbite.com
Breakfast: Vegan breakfast burritos and avocado banana green smoothie
- Recipe: Breakfast burritos; Smoothie
Image: jessicainthekitchen.com
Lunch: Leftover shepherd’s pie (from Thursday night)
Saturday
Image: minimalistbaker.com
Lunch: White bean kale salad with tahini dressing
- Recipe: White bean kale salad
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Dinner: Roasted broccoli and tofu with miso dressing
- Recipe: Roasted broccoli and tofu
Sunday
Image: minimalistbaker.com
Breakfast: Tofu quiche with a smoothie bowl
- Recipe: Tofu quiche; Smoothie
Didn’t find what you’re looking for? Here are a few other great sites to explore:
- Plant-Based on a Budget: Affordable meals
- Healthy Grocery Girl: Yummy, protein-packed, kid-friendly recipes
- Bosh: More complicated but beautiful recipes to impress dinner guests
- Emilie Eats: How to eat healthy vegan meals in college
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.
16 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/
Jennifer
My understanding is that the goal is to eat AT LEAST one meal a day that is plant based. I recently watched Suzi’s interview with Oprah and Suzi said that most people can handle the change of one meal. If you want to do completely plant based, great! So, they have provided recipes for a complete day of meals. I think they are trying to meet people where they are. 🙂
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!
Daniel Hurtado
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!
Jessica Jewell Lanier
Hi Violet! Jessica from Team OMD here. We recommend you head over to our friends at Forks Over Knives, or visit the Facebook Group someone else on our blog started who experienced a total health transformation on a WFPB lifestyle!
https://omdfortheplanet.com/blog/healing-power-food-nutrition/
https://www.facebook.com/realrations/
Stacie B.
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!
Jeff
Jessica, Thanks for explaining to Nancy and Lee about the site. I too came here looking for a meal plan for a single meal a day diet and got a bit confused. On a side note, I was searching today for a meal plan that would help me feel full all day.
Good luck in getting more people to eat plant based meals.