Simple Week Plan for Whole Food Plant-Based Eating

Week mean plan blog 1223

Happy New Year! While many are setting their sights on better eating and exercise, we thought we'd give you a simple plant to start your new year off with a (delicious) bang!

To take all of the guesswork out of planning, here is a simple week-long meal plan for whole food plant-based (WFPB) eating:


  • Breakfast: Oatmeal with sliced bananas and almonds
  • Lunch: Whole grain pasta with marinara sauce, steamed broccoli, and a side salad
  • Dinner: Baked sweet potatoes topped with black beans, salsa, and avocado


  • Breakfast: Chia seed pudding with mixed berries and a sprinkle of cinnamon
  • Lunch: Whole grain wrap with hummus, roasted vegetables, and spinach
  • Dinner: Quinoa and vegetable stir-fry with a side of roasted asparagus


  • Breakfast: Smoothie with frozen fruit, spinach, and almond milk
  • Lunch: Whole grain pita stuffed with grilled eggplant, tomatoes, and tahini dressing
  • Dinner: Brown rice and bean burritos with a side of guacamole


  • Breakfast: Whole grain toast with mashed avocado and a sprinkle of red pepper flakes
  • Lunch: Whole grain crackers with hummus, cherry tomatoes, and cucumber slices
  • Dinner: Grilled portobello mushrooms topped with caramelized onions and a side of steamed kale


  • Breakfast: Whole grain waffles with mixed berries and a drizzle of maple syrup
  • Lunch: Whole grain flatbread with roasted vegetables and a tahini dressing
  • Dinner: Baked tofu with a side of roasted vegetables and a quinoa salad


  • Breakfast: Whole grain pancakes with sliced bananas and a sprinkle of cinnamon
  • Lunch: Whole grain wrap with grilled vegetables, hummus, and a side of fruit
  • Dinner: Whole grain pasta with a marinara sauce and steamed vegetables


  • Breakfast: Whole grain toast with almond butter and sliced apples
  • Lunch: Whole grain crackers with avocado spread and cherry tomatoes
  • Dinner: Grilled vegetables and quinoa with a side of roasted potatoes

This meal plan is just one example of how to incorporate WFPB eating into your weekly routine. It is important to vary your meals and include a variety of whole grains, legumes, fruits, and vegetables to ensure that you are getting a well-rounded and nutritious diet. The more diversity of plants, the better your microbiome (gut) - and this will make your body and mind very happy!

Posted January 02, 2023