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.