Plant-Based Meal Plan
Seven vegan-friendly days, 70+ g plant protein daily
A 7-day plant-based meal plan with 13 wholesome recipes centred on lentils, seeds, and oats. Batch-prep your seed bread on Monday and your peanut butter cookies last you all week.
- kcal
- 1852
- g protein
- 76 g
- g carbs
- 188 g
- g fat
- 99 g
- Prep once: 50-Calorie Multi-Seed Bread with Tomato Beans (7 servings across 5 days)
- Prep once: 3-Ingredient Peanut Butter Chia Cookies (Vegan) (8 servings across 5 days)
Meal Plans
MondayBatch Cook Day1917 kcal · 74g g protein · 199g g carbs · 102g g fat
Monday is prep day. The multi-seed bread goes into the oven — it covers breakfasts through Friday. Peanut butter chia cookies bake in 22 minutes and handle snacks all week.
50-Calorie Multi-Seed Bread with Tomato Beans
280 kcal · 11g g protein · 19g g carbs · 20g g fat
No-Boil Lentil Cabbage Skillet Cake (Vegan)
520 kcal · 25g g protein · 68g g carbs · 18g g fat
Vegan Red Lentil Vegetable Pancakes
591 kcal · 24g g protein · 60g g carbs · 31g g fat
3-Ingredient Peanut Butter Chia Cookies (Vegan)
526 kcal · 14g g protein · 52g g carbs · 33g g fat
TuesdayLentil Midday1796 kcal · 79g g protein · 202g g carbs · 85g g fat
Tuesday's bread is already waiting. Lentil jar bread for lunch takes a slow bake but the result is worth it. Lentil cabbage skillet cake for dinner — hearty and plant-forward.
50-Calorie Multi-Seed Bread with Tomato Beans
560 kcal · 22g g protein · 38g g carbs · 40g g fat
Gluten-Free Red Lentil Jar Bread (No Flour)
453 kcal · 25g g protein · 70g g carbs · 11g g fat
No-Boil Lentil Cabbage Skillet Cake (Vegan)
520 kcal · 25g g protein · 68g g carbs · 18g g fat
3-Ingredient Peanut Butter Chia Cookies (Vegan)
263 kcal · 7g g protein · 26g g carbs · 16g g fat
WednesdayVaried & Nourishing1871 kcal · 73g g protein · 166g g carbs · 112g g fat
Midweek stays balanced and varied. Red lentil vegetable pancakes for lunch and beet-lentil wraps for dinner bring different textures — both from the same legume, different results.
50-Calorie Multi-Seed Bread with Tomato Beans
280 kcal · 11g g protein · 19g g carbs · 20g g fat
Vegan Red Lentil Vegetable Pancakes
591 kcal · 24g g protein · 60g g carbs · 31g g fat
High-Protein Lentil Beet Pancake Wraps
474 kcal · 24g g protein · 35g g carbs · 28g g fat
3-Ingredient Peanut Butter Chia Cookies (Vegan)
526 kcal · 14g g protein · 52g g carbs · 33g g fat
ThursdayProtein Peak Day1907 kcal · 85g g protein · 165g g carbs · 111g g fat
Thursday is the protein high point of the week — 85g plant protein today. Lentil beet pancake wraps at double serving for lunch carry the weight. Bread sticks for dinner keep things simple.
50-Calorie Multi-Seed Bread with Tomato Beans
280 kcal · 11g g protein · 19g g carbs · 20g g fat
High-Protein Lentil Beet Pancake Wraps
948 kcal · 48g g protein · 69g g carbs · 56g g fat
Red Lentil Bread Sticks with Sun-Dried Tomato
416 kcal · 19g g protein · 51g g carbs · 19g g fat
3-Ingredient Peanut Butter Chia Cookies (Vegan)
263 kcal · 7g g protein · 26g g carbs · 16g g fat
FridayWind-Down Friday1893 kcal · 73g g protein · 188g g carbs · 108g g fat
Friday eases into the weekend. Monday's seed bread finishes up at breakfast, and the lentil zucchini stew for dinner is a light, warming bowl to close the working week.
50-Calorie Multi-Seed Bread with Tomato Beans
560 kcal · 22g g protein · 38g g carbs · 40g g fat
Red Lentil Bread Sticks with Sun-Dried Tomato
416 kcal · 19g g protein · 51g g carbs · 19g g fat
Vegan Red Lentil Zucchini Stew with Yogurt Sauce
391 kcal · 18g g protein · 47g g carbs · 16g g fat
3-Ingredient Peanut Butter Chia Cookies (Vegan)
526 kcal · 14g g protein · 52g g carbs · 33g g fat
SaturdaySlow Saturday1734 kcal · 75g g protein · 186g g carbs · 85g g fat
Saturday opens with the oat seed bread — a longer bake that suits the weekend pace. A lentil pizza for dinner makes Saturday feel genuinely enjoyable, not just nutritious.
Jar-Baked Oat & Seed Bread (Flour-Free Option)
711 kcal · 30g g protein · 78g g carbs · 35g g fat
Vegan Red Lentil Zucchini Stew with Yogurt Sauce
391 kcal · 18g g protein · 47g g carbs · 16g g fat
Lentil Crust Mushroom Mozzarella Pizza (GF)
437 kcal · 18g g protein · 33g g carbs · 28g g fat
Flourless Lentil Chocolate Muffins (Vegan, No Sugar)
195 kcal · 9g g protein · 28g g carbs · 6g g fat
SundayRestful Sunday1848 kcal · 72g g protein · 211g g carbs · 91g g fat
Sunday is for easy, nourishing meals. Oat seed bread for breakfast again, a lentil pizza at midday, and sweet potato flatbread for dinner — wholesome way to close the week.
Jar-Baked Oat & Seed Bread (Flour-Free Option)
711 kcal · 30g g protein · 78g g carbs · 35g g fat
Lentil Crust Mushroom Mozzarella Pizza (GF)
437 kcal · 18g g protein · 33g g carbs · 28g g fat
Lentil Sweet Potato Flatbread (Vegan)
520 kcal · 16g g protein · 86g g carbs · 16g g fat
No-Bake Pumpkin Seed Date Banana Truffles
180 kcal · 8g g protein · 14g g carbs · 12g g fat