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Plant-Based

Your 1-Week Plant-Powered Meal Plan: 7 Days of Plant-Based Eating

A veg-forward diet can help ward off disease, improve digestion and keep your carbon footprint low. This meatless plan proves that eating heaps of veg can be delicious, too!

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There’s so much potential in plant-based meals, and we’re showing you just how colorful, flavorful and exciting veg-forward-recipes can be in this 1-week plant-powered meal plan. You won’t even miss meat – seriously!

Each recipe in our 1-week plant-powered meal plan is packed with vibrant veggies, fresh fruits and an array of different plant-based ingredients to give you texture, flavor and variety without relying on meat at all. And in place of protein-packed meat, we’re using alternatives like chickpeas and eggs in an easy (but spice-filled) shakshuka, or slices of roasted red bell peppers in lunch-ready pita sandwiches. In fact, some recipes veer away from animal-based ingredients altogether, if you’re looking for easy ways to give vegan dishes a try. For example, our Yellow Bell Pepper & Potato Soup with Saffron is a creamy, hearty meal in a bowl. However, it’s made with absolutely no cream; there’s no dairy in it at all.

And you won’t miss on our nutrients, either. Every plant-based recipe offers up a mix of fiber, protein, key vitamins and minerals, antioxidants and even anti-inflammatory nutrients. It’s as good for your all-around health and wellness as it is delicious to dive into.

So, give plant-based eating a try this week! We’re making it easy by providing you with everything you need, from fresh recipes to a convenient grocery shopping list.

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The recipes

Yellow Bell Pepper & Potato Soup with Saffron

Yellow Bell Pepper & Potato Soup with Saffron recipe
Photo by Beata Lubas

This creamy (but cream-free) soup combines bell peppers and potatoes to create a bright and slightly spicy soup. Get the recipe here.

Pomegranate Raspberry Smoothie

Pomegranate Raspberry Smoothie recipe
Photo by Beata Lubas

Power up your diet with this dairy-free smoothie. Get the recipe here.

Easy Harissa Shakshuka

Easy Harissa Shakshuka recipe
Photo by Beata Lubas

This easy shakshuka with harissa (eggs baked in a spicy tomato stew) is a delicious savory dish to add to your dinner rotation! Get the recipe here.

Mediterranean Panzanella

Mediterranean Panzanella recipe
Photo by Beata Lubas

Our twist on this classic bread and tomato salad, uses pita bread and roasted red peppers for a fresh and easy weeknight meal. Get the recipe here.

Veggie Pita Sandwich

Veggie Pita Sandwich recipe
Photo by Beata Lubas

This vegetarian pita sandwich is a healthy and nutrient-packed meal that will liven up your lunch box. Get the recipe here.

Butternut Squash Pasta with Mascarpone

Butternut Squash Pasta with Mascarpone recipe
Photo by Beata Lubas

Butternut squash is spiralized into “noodles” for a healthy pasta alternative, with tomatoes, basil and mascarpone cheese. Get the recipe here.

Additional recipes

Along with the hearty mains mentioned above, we’ve also included a few extra (and super simple to make) recipes you can use throughout the week.

Spanish Snack Mix

Combine 1 cup each walnuts, diced Manchego cheese and dried apricots. Divide into 4 servings.

Tomato Salad & Hummus

Swirl ⅓ cup hummus on plate. Toss ½ cup halved cherry tomatoes with 2 tbsp minced cilantro, 1 tsp EVOO, ½ tsp vinegar and pinch each salt and pepper. Spread over hummus and sprinkle with ½ tsp paprika. Serve with 1 pita, toasted and cut into wedges.

Paprika Roasted Chickpeas

Drain and dry 1 can chickpeas; toss with 1 tbsp EVOO and pinch each salt and pepper. Spread on baking sheet and bake at 400°F until crispy, about 40 minutes, stirring every 10 minutes. Toss with 1 tsp paprika. Divide into 4 servings.

Squash & Spinach Salad

Toss 1 cup Butternut Squash Pasta with 1 cup spinach, ¼ cup chickpeas, 1 tsp EVOO, ½ tsp vinegar and pinch each salt and pepper. Top with 2 tbsp feta and ¼ tsp paprika.

Spicy Spinach Salad

Toss 2 cups spinach with ½ cup halved cherry tomatoes, ¼ cup each diced Manchego and chickpeas, 1½ tbsp basil, 1 tbsp EVOO and ½ tsp each harissa and vinegar. Top with 2 tbsp chopped walnuts.

Pita Pizza

Brush 1 pita with 1 tsp EVOO and toast. Top with 1½ tbsp olive tapenade, ¼ cup sliced roasted red bell peppers, 1 tbsp feta and 1 tsp cilantro.

Mediterranean Avo Toast

Top 1 pita, toasted, with ½ avocado, sliced, ¼ tsp paprika and 1 egg, cooked in 2 tsp EVOO. Top with pinch each salt and pepper and 1 tsp cilantro.

Spanish Chickpea Salad

Toss together 2 servings Paprika Roasted Chickpeas (leftovers), 1 cup spinach, ½ yellow bell pepper, chopped, 2 tbsp basil, 1 tsp each EVOO and harissa, ½ clove garlic, minced, ¾ tsp vinegar and pinch each salt and pepper.

Spinach Eggs with Feta

Cook 2 cups spinach in 2 tsp EVOO just until wilted. Add 2 eggs, beaten, and stir until cooked. Sprinkle with pinch each salt and pepper and 1 tbsp feta.

Tzatziki Salad

Spread 1/3 cup tzatziki on plate. Top with ¾ cup halved cherry tomatoes, tossed with 1 stalk celery, sliced, 1/3 cup chickpeas, 1 tbsp cilantro, 1 tsp each EVOO and vinegar and pinch each salt and pepper. Serve with ½ pita, toasted and cut into wedges.

Open-Face Avocado Sandwich

Top 1 pita, toasted, with ½ avocado, sliced, and pinch each salt and pepper. Top with ¼ cup chickpeas, 1 tbsp cilantro and ¾ tsp red pepper flakes; drizzle with 1 tsp EVOO.

Ginger Raspberry Compote

Toss ½ cup frozen raspberries, thawed, with 1 oz pomegranate juice and ½ tsp minced ginger; muddle slightly. Top with 1 tbsp mascarpone and ½ tbsp basil.

Chickpea Chopped Salad

Toss together 1 cup spinach, ¼ cup chickpeas, ½ yellow bell pepper, chopped, 1 stalk celery, minced, 1 tbsp each olive tapenade and EVOO, 2 tsp vinegar and ¼ tsp red pepper flakes. Sprinkle with 1 tbsp cilantro.

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The 1-week meal plan

You can follow the day-by-day meal plan below, or you can download the meal plan here and print it out to keep it right on hand.

Breakfast Snack Lunch Snack Dinner
Monday Easy Harissa Shakshuka 1 serving Spanish Snack Mix (save leftovers) Tomato Salad & Hummus 3 stalks celery with ¼ cup tzatziki 1 serving Butternut Squash Pasta with Mascarpone (save leftovers); 1 cup halved strawberries
Tuesday 1 serving Pomegranate Raspberry Smoothie (freeze leftovers); 1 egg, hard-boiled Paprika Roasted Chickpeas (save leftovers) Mediterranean Panzanella ½ avocado, sliced, with ½ tsp harissa and pinch salt Squash & Spinach Salad; 1 cup halved strawberries
Wednesday 1 cup Butternut Squash Pasta with Mascarpone with 1 egg, cooked in 1 tsp EVOO, and ½ tsp chopped cilantro 3 stalks celery with ¼ cup hummus 1 serving Yellow Bell Pepper & Potato Soup with Saffron (save leftovers) 1 cup halved strawberries Spicy Spinach Salad
Thursday 1 serving Pomegranate Raspberry Smoothie (leftovers, thawed); 1 egg, hard-boiled 3 stalks celery with ¼ cup hummus 1 serving Yellow Bell Pepper & Potato Soup with Saffron (leftovers); 1 serving Paprika Roasted Chickpeas (leftovers) 1 cup halved strawberries Pita Pizza; 1 cup spinach tossed with 1 tsp EVOO and ¾ tsp vinegar
Friday Mediterranean Avo Toast 1 serving Pomegranate Raspberry Smoothie (leftovers, thawed) 1 serving Yellow Bell Pepper & Potato Soup with Saffron (leftovers); 1 serving Spanish Snack Mix (leftovers) ½ cup cherry tomatoes with ¼ cup hummus Spanish Chickpea Salad
Saturday Spinach Eggs with Feta 3 stalks celery with ¼ cup hummus Veggie Pita Sandwich ; 1 serving Yellow Bell Pepper & Potato Soup with Saffron (leftovers) 1 serving Pomegranate Raspberry Smoothie (leftovers, thawed) Tzatziki Salad
Sunday Easy Harissa Shakshuka 1 serving Spanish Snack Mix (leftovers) Open-Face Avocado Sandwich Ginger Raspberry Compote Chickpea Chopped Salad
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Shopping list

Proteins and dairy

  • 1 dozen large eggs
  • 5 oz Manchego cheese
  • 3½ oz crumbled full-fat feta
  • 1 container mascarpone cheese

Veggies and fruits

  • 13½ oz baby spinach
  • 4 large yellow bell peppers
  • 25 oz cherry tomatoes
  • 2 bunches celery
  • 3 large shallots
  • 1 bunch fresh basil
  • 1 bunch fresh cilantro
  • 1 head garlic
  • 1 lemon
  • 1 lb butternut squash
  • 1 lb Russet potatoes
  • 1 2-inch knob fresh ginger
  • 2 avocados
  • 1 banana
  • 2 pints strawberries

Whole grains

  • 8-count bag whole-wheat pitas (2-oz each)

Nuts, seeds and oils

  • 4 oz roasted salted walnuts
  • 1 bottle extra-virgin olive oil

Extras and pantry staples

  • 2 15-oz cans BPA-free chickpeas
  • 1 jar marinara sauce
  • 1 jar black olive tapenade
  • 1 8-oz container hummus
  • 1 jar harissa paste
  • 1 container tzatziki
  • 1 qt low-sodium vegetable broth
  • 15 oz 100% pomegranate juice
  • 1 bottle red wine vinegar
  • 1 bottle red pepper flakes
  • 1 bottle saffron threads
  • 1 bottle smoked paprika
  • 1 bottle sea salt
  • 1 bottle ground black pepper
  • 1 jar roasted red bell peppers
  • 1 package dried unsweetened apricots
  • 1 bag frozen raspberries

Download your shopping list here