As a personal trainer, I am always looking for ways to help my clients make healthy, nourishing choices that support their fitness goals. That's why I've put together this 7-day plant-based meal plan, filled with delicious and high-protein recipes that will keep you feeling satisfied and energized.
Eating a plant-based diet has numerous health benefits, including a lower risk of chronic diseases and a higher intake of essential nutrients. However, it's important to make sure you're getting all the nutrients your body needs to thrive, especially protein. That's why this meal plan includes a variety of protein-rich plant-based ingredients, such as tofu, lentils, and beans, to help you meet your daily protein needs.
I hope you enjoy these recipes and find them helpful in your journey towards optimal health and wellness. As always, don't hesitate to reach out if you have any questions or need additional support. Happy eating!!
Day 1:
Breakfast: Overnight oats with chia seeds, protein-rich nut butter, and berries.
Instructions: Mix 1/2 cup rolled oats, 1/2 cup plant-based milk, 1 tablespoon chia seeds, 1 tablespoon protein-rich nut butter, and a handful of berries in a jar. Place in the fridge overnight. In the morning, top with additional berries and a sprinkle of nuts before eating.
Lunch: Quinoa and black bean salad with avocado and cherry tomatoes.
Instructions: Cook 1 cup of quinoa according to package instructions. Drain and rinse 1 can of black beans, then mix with the quinoa, 1 diced avocado, and 1 cup of cherry tomatoes. Add in a squeeze of lime juice, a handful of chopped cilantro, and a sprinkle of salt. Serve immediately or store in the fridge for later.
Dinner: Grilled tofu skewers with vegetables and a peanut sauce.
Instructions: Cut 1 block of tofu into small cubes and thread onto skewers with a selection of your favorite vegetables (such as bell peppers, onions, and cherry tomatoes). Grill the skewers over medium heat until the tofu and vegetables are cooked to your liking. Serve with a peanut sauce made by mixing 1/4 cup peanut butter, 1/4 cup water, 2 tablespoons soy sauce, and 1 tablespoon honey.
Day 2:
Breakfast: Smoothie bowl with protein-rich plant-based milk, banana, spinach, and protein powder.
Instructions: Blend 1 cup of plant-based milk, 1 banana, 1 cup of spinach, and 1 scoop of protein powder until smooth. Pour the smoothie into a bowl and top with a selection of your favorite toppings, such as nuts, seeds, and fruit.
Lunch: Baked sweet potato topped with black beans, salsa, and guacamole.
Instructions: Bake 1 sweet potato at 400°F for 45 minutes or until tender. Meanwhile, mix 1 cup of rinsed and drained black beans with 1/2 cup of salsa. Once the sweet potato is cooked, slice it open and top with the black bean mixture and a dollop of guacamole.
Dinner: Veggie stir-fry with tofu and brown rice.
Instructions: Heat a little oil in a pan over medium heat and add 1 block of diced tofu. Stir-fry until the tofu is golden brown, then add in a selection of sliced vegetables (such as bell peppers, onions, and broccoli). Cook for a few more minutes until the vegetables are tender. Serve the stir-fry over a bed of cooked brown rice.
Day 3:
Breakfast: Scrambled tofu with spinach and whole grain toast.
Instructions: Heat a little oil in a pan over medium heat and add 1 block of crumbled tofu. Stir in a handful of spinach and cook until the tofu is heated through and the spinach is wilted. Serve the scrambled tofu on top of whole grain toast.
Lunch: Hummus and veggie wrap with protein-rich crackers.
Instructions: Spread a wrap with hummus and top with a selection of sliced vegetables (such as cucumber, bell pepper, and carrot). Roll the wrap up and slice into bite-sized pieces. Serve with a side of protein-rich crackers.
Dinner: Chili with kidney beans and quinoa.
Instructions: Heat a little oil in a pan over medium heat and add 1 diced onion and 1 diced bell pepper. Cook for a few minutes until the vegetables are tender, then add 1 can of kidney beans (drained and rinsed), 1 can of diced tomatoes, 1 cup of cooked quinoa, 1 tablespoon of chili powder, and a pinch of salt. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes or until heated through. Serve the chili with a sprinkle of shredded cheese and a dollop of sour cream, if desired.
Day 4:
Breakfast: Oatmeal with protein-rich nuts and fruit.
Instructions: Cook 1/2 cup of oatmeal according to package instructions. Top with a handful of protein-rich nuts (such as almonds or peanuts) and a selection of fruit (such as berries or sliced banana).
Lunch: Lentil soup with whole grain bread.
Instructions: Heat a little oil in a pan over medium heat and add 1 diced onion, 1 diced carrot, and 1 diced celery stalk. Cook for a few minutes until the vegetables are tender, then add 1 cup of lentils and 6 cups of water. Bring to a boil, then reduce the heat and simmer for 25-30 minutes or until the lentils are tender. Serve the soup with a slice of whole grain bread.
Dinner: Spaghetti with marinara sauce and roasted vegetables.
Instructions: Cook 1 cup of whole grain spaghetti according to package instructions. Meanwhile, roast a selection of vegetables (such as zucchini, bell peppers, and cherry tomatoes) in the oven at 400°F for 20 minutes or until tender. Serve the spaghetti with the roasted vegetables and a jar of marinara sauce.
Day 5:
Breakfast: Protein-rich yogurt with granola and fruit.
Instructions: Top 1 cup of protein-rich plant-based yogurt with a handful of granola and a selection of fruit (such as berries or sliced banana).
Lunch: Black bean and corn salad with avocado.
Instructions: Mix 1 can of rinsed and drained black beans, 1 cup of corn, 1 diced avocado, and a handful of chopped cilantro. Squeeze over a little lime juice and sprinkle with a little salt. Serve immediately or store in the fridge for later.
Dinner: Veggie burger with sweet potato fries.
Instructions: Grill or pan-fry a veggie burger according to package instructions. Serve the burger with sweet potato fries (cut 1 sweet potato into wedges, toss with a little oil, and bake in the oven at 400°F for 20-25 minutes or until tender).
Day 6:
Breakfast: Protein-rich smoothie with banana, spinach, and protein powder.
Instructions: Blend 1 cup of plant-based milk, 1 banana, 1 cup of spinach, and 1 scoop of protein powder until smooth.
Lunch: Whole grain pasta with tomato sauce and roasted vegetables.
Instructions: Cook 1 cup of whole grain pasta according to package instructions. Meanwhile, roast a selection of vegetables (such as zucchini, bell peppers, and cherry tomatoes) in the oven at 400°F for 20 minutes or until tender. Serve the pasta with the roasted vegetables and a jar of tomato sauce.
Dinner: Grilled tofu with roasted vegetables and quinoa.
Instructions: Grill or pan-fry 1 block of tofu until golden brown. Serve the tofu with a selection of roasted vegetables (such as zucchini, bell peppers, and cherry tomatoes) and a bed of cooked quinoa.
Day 7:
Breakfast: Protein-rich omelette with vegetables.
Instructions: Beat 2 eggs together in a bowl, then stir in a handful of chopped vegetables (such as spinach, bell peppers, and onions). Heat a little oil in a pan over medium heat and pour in the egg mixture. Cook until the omelette is set, then fold in half and serve.
Lunch: Whole grain crackers with hummus and veggies.
Instructions: Spread whole grain crackers with hummus and top with a selection of sliced vegetables (such as cucumber, bell pepper, and carrot).
Dinner: Stir-fried tofu and vegetables with brown rice.
Instructions: Heat a little oil in a pan over medium heat and add 1 block of diced tofu. Stir-fry until the tofu is golden brown, then add in a selection of sliced vegetables (such as broccoli, bell peppers, and onions). Cook for a few more minutes until the vegetables are tender. Serve the stir-fry over a bed of cooked brown rice.
Here's a shopping list for this 7-day meal plan:
- Rolled oats
- Chia seeds
- Protein-rich nut butter
- Berries
- Quinoa
- Black beans
- Avocado
- Cherry tomatoes
- Lime
- Cilantro
- Salt
- Tofu
- Peanut butter
- Soy sauce
- Honey
- Plant-based milk
- Banana
- Spinach
- Protein powder
- Whole grain bread
- Hummus
- Whole grain wraps
- Protein-rich crackers
- Lentils
- Onion
- Carrot
- Celery
- Whole grain spaghetti
- Marinara sauce
- Veggie burger
- Whole grain pasta
- Tomato sauce
- Eggs
- Whole grain crackers
- Hummus
- Vegetables (such as cucumber, bell pepper, carrot)
- Tofu
- Brown rice
- Vegetables (such as broccoli, bell peppers, onions)
- Soy sauce
- Maple syrup
- Whole grain pizza crust
- Pizza sauce
- Vegan cheese
- Vegetables (such as bell peppers, onions, mushrooms)
- Tempeh
- BBQ sauce
- Whole grain pita bread
- Tahini
- Lemon juice
- Chickpeas
- Cucumber
- Parsley
- Garlic
- Whole grain wraps
- Salsa
- Guacamole
- Kidney beans
- Chili powder
- Shredded cheese
- Sour cream
What about the Macro's?
It is difficult to provide an estimated macro split for this week of eating as it will depend on the specific brands and quantities of ingredients used, as well as any variations or substitutions made to the meal plan.
However, here is a general breakdown of the macronutrient content of some of the main ingredients used in this meal plan:
Protein sources:
- Tofu: 10g protein per 1/2 cup
- Quinoa: 8g protein per 1 cup cooked
- Lentils: 18g protein per 1 cup cooked
- Beans (such as black beans, kidney beans): 15g protein per 1 cup cooked
- Tempeh: 20g protein per 1 cup
- Nuts and seeds: 5-10g protein per 1/4 cup
Carbohydrate sources:
- Grains (such as oats, quinoa, pasta, bread): 15-20g carbohydrate per 1/2 cup cooked
- Fruit: 15g carbohydrate per 1 small piece (such as 1/2 banana or 1/2 cup berries)
- Vegetables: 5g carbohydrate per 1 cup
Fat sources:
- Avocado: 20g fat per 1 medium avocado
- Nuts and seeds: 5-15g fat per 1/4 cup
- Nut butters: 8-10g fat per 2 tablespoons
- Oils: 14g fat per 1 tablespoon
It is important to remember that the proportions of macronutrients in a healthy plant-based diet will vary depending on individual needs and goals. It is recommended to aim for a balance of protein, carbohydrates, and fats, and to choose a variety of nutrient-dense sources from each group. It may also be helpful to consult with a registered dietitian or healthcare provider for personalized nutrition recommendations.
More about me here
Sports Nutrition & Fitness Blog
https://www.healthpharm.co.uk/blogs/healthmanuk-nutrition-fitness
Leave a comment