Free meal plan
7-day plant-based meal plan (with shopping list)
Seven days of breakfast, lunch, dinner and snacks — built around lentils, tofu, beans and wholegrains, averaging 75–88 g of protein a day, with planned leftovers so you cook four times, not fourteen.
Short answer
A balanced 7-day plant-based meal plan runs on four repeatable bases: lentil bolognese, roast chickpeas, a tofu stir-fry and a bean stew. Shop once, batch two of them on day one, use fortified soy milk daily for B12 and calcium, and you cover protein, iron and fibre for the whole week.
Key takeaways
- 21 meals + 7 snacks, all fully plant-based and supermarket-friendly.
- Roughly 75–88 g protein per day from lentils, tofu, tempeh, beans, soy and seeds.
- Four lunches are planned leftovers — total cooking is about four sessions.
- One grouped shopping list covers the entire week.
- B12 is the only supplement you genuinely need on a plant-based diet.
The 7-day plan
| Day | Breakfast | Lunch | Dinner | Snack | Protein |
|---|---|---|---|---|---|
| Monday | Overnight oats with soy milk, chia, banana and peanut butter | Chickpea and roast pepper wrap with hummus and spinach | Lentil bolognese with wholewheat spaghetti and side salad | Apple + handful of almonds | ~78 g |
| Tuesday | Tofu scramble with kala namak, mushrooms and sourdough | Leftover lentil bolognese baked with breadcrumbs | Black bean tacos with lime slaw and avocado | Soy yogurt with berries | ~82 g |
| Wednesday | Green smoothie: soy milk, spinach, frozen mango, hemp seeds | Quinoa bowl with roast chickpeas, beetroot and tahini | Thai red curry with tofu, green beans and jasmine rice | Edamame with sea salt | ~85 g |
| Thursday | Porridge with fortified oat milk, walnuts and dates | Leftover Thai curry | Sweet potato and butter bean stew with wholegrain flatbread | Wholegrain toast with peanut butter | ~74 g |
| Friday | Wholegrain bagel with cashew cream cheese, tomato and capers | Big salad: lentils, cucumber, olives, pumpkin seeds, lemon dressing | Homemade pizza with vegan mozzarella, rocket and chilli oil | Dark chocolate (70%+) and clementine | ~70 g |
| Saturday | Pancakes with soy buttermilk, maple syrup and blueberries | Miso soup with tofu, soba noodles and greens | Seitan or tempeh stir-fry with broccoli, cashews and brown rice | Hummus with carrot and pepper sticks | ~88 g |
| Sunday | Shakshuka-style chickpea and tomato skillet with crusty bread | Roast vegetable and lentil traybake with herby cashew cream | Mushroom risotto with peas and nutritional yeast | Trail mix (nuts, seeds, raisins) | ~76 g |
Shopping list for the week
Protein
- Firm tofu 2×400 g
- Tempeh or seitan 300 g
- Dried red + green lentils 1 kg
- Chickpeas 3 tins
- Black beans 2 tins
- Butter beans 1 tin
- Frozen edamame 500 g
Grains & carbs
- Rolled oats 1 kg
- Wholewheat spaghetti
- Brown + jasmine rice
- Quinoa 500 g
- Soba noodles
- Wholegrain bread, bagels, tortillas
- Sweet potatoes 1 kg
Produce
- Spinach, rocket, slaw mix
- Broccoli, green beans, peppers, mushrooms
- Carrots, cucumber, tomatoes, beetroot
- Bananas, apples, clementines, frozen berries, frozen mango
- Avocados, lemons, limes, garlic, ginger, onions
Fortified & store cupboard
- Fortified soy milk 4 L (B12 + calcium)
- Soy yogurt 1 kg
- Vegan mozzarella + cashew cream cheese
- Tahini, peanut butter, hummus
- Nutritional yeast
- Walnuts, almonds, cashews, pumpkin + hemp + chia seeds
- Red curry paste, miso, soy sauce, tinned tomatoes, coconut milk
- Kala namak (black salt), maple syrup, dark chocolate
Nutrition notes
Protein
Every meal has a named protein source. Soy foods (tofu, tempeh, soy milk, edamame) supply complete protein; lentils and beans do the rest.
Iron & zinc
Pair lentils, beans and seeds with vitamin C — the lemon dressings, peppers and citrus in this plan are there on purpose.
B12, iodine, D
Use fortified soy milk daily and take a B12 supplement. Add iodine (seaweed or supplement) and vitamin D in winter.
Want this plan personalised?
The free VeggieOS AI meal planner rebuilds this week around your calories, allergies, disliked ingredients and what's already in your pantry — then generates the shopping list for you. No paid plans, no card.
Generate my meal plan free →Frequently asked questions
- Is this 7-day plant-based meal plan suitable for beginners?
- Yes. Every dinner is a one-pan or one-pot recipe, four lunches are planned leftovers, and nothing needs specialist equipment. If you cook three times a week now, this plan fits the same effort.
- How much protein does a 7-day plant-based meal plan give you?
- This plan averages roughly 75–88 g of protein a day from lentils, tofu, tempeh, beans, soy milk, seeds and wholegrains — comfortably above the 0.8 g/kg reference intake for most adults.
- Do I need supplements on a plant-based diet?
- Vitamin B12 is the one supplement every plant-based eater needs (or fortified foods daily). Also check iodine, vitamin D in winter, and consider an algae-based omega-3. Everything else in this plan comes from food.
- How much does the week cost?
- Built around dried lentils, tinned beans, oats, rice and seasonal veg, a typical shop lands well under a comparable omnivore week — the vegan cheese and tempeh are the only premium items, and both are optional.
- Can I lose weight on this meal plan?
- The plan is built for balanced eating rather than a calorie target. To lose weight, keep the structure and reduce portion sizes of oils, nuts and grains rather than cutting the protein sources.
- Can I get a personalised version of this plan?
- Yes — VeggieOS's free AI meal planner rebuilds the week around your calories, allergies, disliked ingredients and what's already in your pantry, then turns it into a shopping list.
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