30 Plants in 7 Days: A Quick & Easy 1-Week Plant-Based Meal Plan

Plant-based eating is all the rage, and for good reason: Diets rich in minimally processed plant foods are associated with a reduced risk of heart disease, diabetes, cancer and obesity. Why are plants such powerhouses? They’re packed with vitamins, minerals, antioxidants, phytochemicals and belly-filling fiber.

But plant foods are not limited to just fruits and vegetables. Nuts, seeds, legumes, whole grains, herbs and spices also count. The whole plant kingdom is an incredible source of nutrition for your gut microbiome, the unique microbial community that inhabits your body. The first major results released by the American Gut Project, the world’s largest published microbiome study to date, has found that people who eat more than 30 plant types per week have better microbial diversity than people who consume less than 10 per week. The gut microbiome is dynamic and unique — no two people have the same microbial makeup. Nourishing the good gut bugs can encourage them to produce certain vitamins, neurotransmitters and short chain fatty acids, which may help guard against inflammation and reduce the risk of colon cancer.

So, inspired by the power of eating increasingly more plants, we’ve created a meal plan that’s both incredibly nutritious and a challenge to incorporate more plant-based meals into your diet. Our 30 Plants in 7 Days challenge will introduce you to new (and totally delicious) meals that are created with plant-based ingredients and no animal-based proteins. Over the course of a single week, you’ll eat 30 different plants – and we’ll make it oh-so-easy to do!

How can you incorporate 30 different plant-based foods in just one week of meals? We’re going to teach you how to build your plate around plants (and aim for two-thirds of the plate), then fill in the rest with your favorite protein. We’ve made getting started on your 30-plants-per-week challenge easy — just follow our one-week meal plan and you’ll be well on your way.

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30 Plants in 7 Days Challenge FAQs

Read these Q&As before giving the challenge a try.

Are beans/tofu considered part of the 30?

Definitely! Beans, lentils and tofu are excellent sources of protein and fiber. When choosing tofu, look for the non-GMO label, as soy is commonly a genetically modified crop.

Do frozen and canned count?

Frozen, canned and freeze-dried absolutely count as they contain all the plant’s nutrients, including fiber to nourish your good gut bugs.

What about herbs?

Herbs and spices also count. They are the plant kingdom’s flavor enhancers, and many have antiviral, antifungal and antibacterial properties.

Does color matter when choosing fruits and vegetables?

Aim for a variety of colors every day, as each color provides different antioxidants and phytochemicals that may help to reduce inflammation in the body and boost your immune system.

Should I choose organic?

Not all produce needs to be organic. We recommend consulting the Environmental Working Group’s annual “Dirty Dozen” and “Clean 15” lists (ewg.org) to find out which conventionally grown fruits and vegetables are safe.

Where can I find the freshest veg?

We love going to the local farmer’s market or opting for a community-supported agriculture (CSA) box because you not only support your local farmer and reduce your carbon footprint, but you’re buying produce that’s in season.

Are there foods I should avoid?

Because you get all the nutrients and fiber from the whole food, we don’t recommend juicing fruits and vegetables. In addition, if you are watching your sugar intake, limit or avoid dried fruit, as the dehydrating process concentrates the sugars.

Do fermented veg count?

Fermented vegetables definitely count, and they also provide probiotics (good bacteria) to your digestive system. Unpasteurized pickles, sauerkraut, miso and tempeh are popular and readily available fermented foods. Just be careful not to have too much at one time as they can make you bloated and gassy due to them being fermented by the bacteria residing in your large intestine.

What about animal protein?

Whether you follow a vegan, vegetarian or pescatarian eating style or you enjoy animal proteins, creating a dietary foundation on minimally processed plant foods can yield numerous benefits. If you enjoy animal proteins, choose pasture-raised eggs, organic dairy, grass-fed/finished beef and lamb, organic poultry, pasture-raised pork and wild-caught fish. In this section, we went with a vegetarian plan, but it can be adjusted to be vegan with a few swaps.

Who is this plan NOT for?

For some people with digestive issues such as low stomach acid, small intestinal bacterial overgrowth (SIBO), dysbiosis, irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), increasing the amount of plants in your diet too quickly can exacerbate symptoms. If this sounds like you, start with smaller quantities and only increase portion sizes as your gut allows. You can still aim for more variety, just smaller servings.

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The plants

We’ve designed this plan with diversity in mind. Get ready to consume these 30 plants this week:

1. Onions 2. Limes 3. Garlic 4. Avocados 5. Cilantro 6. Carrots 7. Cucumbers 8. Mango 9. Eggplant 10. Basil 11. Lemons 12. Cherry tomatoes 13. Shallots 14. Chives 15. Mixed greens (kale, chard and/or spinach)

16. Jalapeño chile pepper 17. Zucchini 18. Banana 19. Raspberries 20. Peaches 21. Blackberries 22. Lentils 23. Organic soy/tofu 24. Chickpeas 25. Walnuts 26. Almonds 27. Cashews 28. Pecans 29. Hemp seeds 30. Chia seeds

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The recipes

Green Goddess Omelette

This easy omelette takes the Green Goddess salad (and beloved salad dressing) and turns it into a protein-packed make-ahead breakfast dish. Get the recipe here.

Lentil Walnut Tacos

This lentil-based taco filling is surprisingly similar to meaty versions thanks to the garlic and taco seasoning. Get the recipe here.

Eggplant Rollups

A creamy cashew sauce stands in for ricotta in this plant-based bake. Get the recipe here.

2-Toned Smoothie Bowls

With half of your breakfast brimming with mango-peach flavor and the other half tart raspberries, this two-toned bowl ensures you get plenty of antioxidants. Get the recipe here.

Mango Tofu Salad with Peanut Dressing

This four-ingredient dressing adds a nutty, sesame flavor to this colorful salad. Get the recipe here.

Roasted Chickpea-Stuffed Avocado

These little pockets of crispy za’atar-flavored chickpeas and veggies served up in creamy avocado halves is surprisingly filling – plus each one adds eight healthful plants to your day. Get the recipe here.

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The meal plan menu

	Breakfast	Lunch	Dinner	Total Nutrients
Monday	1 serving Green Goddess Omelette (save leftovers)	1 serving Lentil Walnut Tacos (save leftovers)	1 serving Eggplant Rollups (save leftovers)	Calories: 1,251 Fat: 80 g Sat. Fat: 15 g Carbs: 100 g Fiber: 29 g Sugars: 24 g Protein: 47 g Sodium: 1,238 mg Cholesterol: 563 mg
Tuesday	1 serving 2-Toned Smoothie Bowls (save leftovers)	1 serving Mango Tofu Salad with Peanut Dressing (save leftovers)	1 serving Lentil Walnut Tacos (leftovers)	Calories: 1,192 Fat: 52 g Sat. Fat: 6 g Carbs: 124 g Fiber: 32 g Sugars: 47 g Protein: 72 g Sodium: 644.5 mg Cholesterol: 8 mg
Wednesday	1 serving Green Goddess Omelette (leftovers)	1 serving Mango Tofu Salad with Peanut Dressing (leftovers)	1 serving Eggplant Rollups (leftovers)	Calories: 1,167 Fat: 76 g Sat. Fat: 14 g Carbs: 83 g Fiber: 25 g Sugars: 43 g Protein: 49 g Sodium: 1,213 mg Cholesterol: 563 mg
Thursday	1 serving Green Goddess Omelette (leftovers)	1 serving Roasted Chickpea-Stuffed Avocado (save leftovers)	1 serving Eggplant Rollups (leftovers)	Calories: 1,650 Fat: 121 g Sat. Fat: 21 g Carbs: 111 g Fiber: 45 g Sugars: 32 g Protein: 51 g Sodium: 1,611 mg Cholesterol: 563 mg
Friday	1 serving Green Goddess Omelette (leftovers)	1 serving Roasted Chickpea-Stuffed Avocado (leftovers)	1 serving Mango Tofu Salad with Peanut Dressing (leftovers)	Calories: 1,594 Fat: 115 g Sat. Fat: 19 g Carbs: 104 g Fiber: 40 g Sugars: 36 g Protein: 53 g Sodium: 1,220 mg Cholesterol: 558 mg
Saturday	1 serving 2-Toned Smoothie Bowls (leftovers)	1 serving Lentil Walnut Tacos (leftovers)	1 serving Mango Tofu Salad with Peanut Dressing (leftovers)	Calories: 1,192 Fat: 52 g Sat. Fat: 6 g Carbs: 124 g Fiber: 32 g Sugars: 47 g Protein: 72 g Sodium: 636 mg Cholesterol: 8 mg
Sunday	1 serving 2-Toned Smoothie Bowls (leftovers)	1 serving Eggplant Rollups (leftovers)	1 serving Lentil Walnut Tacos (leftovers)	Calories: 1,248 Fat: 58 g Sat. Fat: 8 g Carbs: 131 g Fiber: 37 g Sugars: 43 g Protein: 70 g Sodium: 1,027 mg Cholesterol: 13 mg

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Shopping list

Proteins and dairy

• 1 pkg red split lentils
• 8 oz extra-firm organic tofu (preferably sprouted)
• 1 oz Pecorino Romano cheese
• 1 dozen eggs
• 1 15-oz BPA-free can chickpeas
• 1 container whey protein powder (or swap for plant-based protein powder)

Veggies and fruits

• 1 small red onion
• 2 limes
• 3 cloves garlic
• 4 large avocados
• 1 large bunch fresh cilantro
• 4 large carrots
• 2 cucumbers
• 1 large mango
• 2 large eggplant
• 1 bunch fresh basil
• 3 lemons
• 8 oz cherry tomatoes
• 1 shallot
• 1 bunch fresh chives
• 4 oz mixed greens (such as kale, chard and spinach)
• 1 jalapeño chile pepper
• 2 large zucchini
• 1 small onion
• 1 banana
• 1 bag frozen raspberries
• 1 bag frozen mango
• 1 bag frozen peaches
• 4 oz blackberries

Nuts, seeds and oils

• 2 oz raw walnuts
• 2 oz raw slivered almonds
• 5 oz raw cashews
• 2 oz pecans
• 1 bottle extra-virgin olive oil
• 1 bottle toasted sesame oil
• 1 jar all-natural peanut butter
• 1 small bag hemp seeds
• 1 small bag chia seeds

Pantry staples

• 1 bottle taco seasoning
• 8 6-inch corn tortillas
• 1 bottle rice vinegar
• 1 bottle coconut aminos
• 1 jar roasted red peppers
• 1 jar all-natural marinara sauce
• 1 bottle za’atar seasoning
• 1 bottle sea salt
• 1 bottle ground black pepper
• 1 bottle ground cumin
• 1 qt unsweetened vanilla almond milk

Download the meal plan & shopping list here