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.Section divider
Yellow Bell Pepper & Potato Soup with Saffron
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
Power up your diet with this dairy-free smoothie. Get the recipe here.
Easy Harissa Shakshuka
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.
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
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 is spiralized into “noodles” for a healthy pasta alternative, with tomatoes, basil and mascarpone cheese. Get the recipe here.
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.
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.
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.Section divider
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.
|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|
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
- 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