This plant-based meal plan for beginners makes it easy to eat meatless, with plenty of simple recipes that satisfy. In this 7-day vegetarian meal plan, we incorporate a week of delicious plant-based recipes tailored for beginners—meaning we repeat several breakfasts and lunches and try to keep dinner fairly simple. The goal is to enjoy cooking more plant-based meals at home and reap the health benefits without feeling like you’re spending too much time in the kitchen. We set this plan at 1, calories a day and included modifications for 1, or 2, calories a day, depending on your needs. The definition of a plant-based diet is a bit vague because there’s no agreed upon “final” definition. For the purpose of this plan, plant-based means vegetarian, so we didn’t include meat but included dairy and eggs. For others, plant-based might mean a completely vegan diet or it might simply mean that you focus primarily on plant-based proteins and try to eat meat sparingly. You’ll often hear the advice to shop around the perimeter of the grocery store to avoid eating processed foods. While it’s true that the outside aisles are where you’ll find produce, yogurt and tofu, there’s a lot of nutritious foods to be found in the inner aisles of the grocery store. There you’ll find whole grains like quinoa, brown rice and oats as well as dried and canned beans, nuts and seeds, and frozen fruit and vegetables. It’s a good idea to stock up on canned and dried beans and lentils—they’re shelf-stable and a handy pantry item to have on hand.
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Try this vegan take on a jambalaya, full of fiery and smoky flavours and bursting with vegetables. Whip up this zingy vegan bowl in advance and keep in the fridge for quick, satisfying lunches on demand. Each bowlful boasts four of your 5-a-day. Our simple winter salad is full of flavour, filling and 2 of your 5-a-day. Vary toppings according to the season — fresh berries or peaches work well in summer. Pile chunks of mushrooms, peaches, courgettes and red onions onto skewers and barbecue them for a wonderful BBQ flavour.