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 2 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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Carrot ginger dressing

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Lunch: Carrot ginger dressing (from Monday lunch) on soba noodles

 

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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

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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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Leftover shepherd’s pie

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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.

2 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/

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