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7 Days Plant-Based Diet Menu

plant-based diet menu

What plant-based diet menu?

Nowadays, people are increasingly getting conscious of their health and don’t hesitate to change their food habits. As the plant-based diet is gaining popularity for its health benefits and effectiveness in weight management, people are moving towards it in large numbers.

Here we are going to discuss the menu for plant-based or plant-based diets to achieve optimal health benefits.

A plant-based diet menu consists of a large portion of plant-based food and a low portion of animal-based food. However, it depends on our choice whether we include animal products or not.

Below we have to include a 7-day meal plan for breakfast, lunch, and dinner, making it easy for you to include nutrient-rich foods, without much brainstorming.

what is a plant-based diet?

A plant-based diet includes fruits, vegetables, nuts, seeds, oil, whole grains, legumes, and beans. It can provide us with a variety of tempting dishes.

It offers all the essential nutrients: protein, fat, carbohydrates, vitamins, fibres, and phytonutrients that help achieve optimal health

Food list of plant-based diet menu

  • Green beans 
  • Sweet peas       
  • Haricot beans  
  • Broad beans    
  • Tofu                     
  • Lentils                
  • Tempeh              
  • Chickpeas          
  • Black beans      
  • Spotted beans  
  • White Beans     
  • Red Beans         
  • Lupin                   
  • Soya beans        

vegetable & Fruits list of Plant-based diet menu.


  • Apple, Pears, and Grapes
  • Blueberries, Blackberries, currant, Cranberries, Strawberries, and Raspberries are berries.
  • Orange, grapefruit, Lemon, Pomelo, Mandarin, and Limes are citrus
  • Cherries, Peaches, Nectarines, Apricots, and plums are stone fruits.
  • Mangoes, Bananas, Kiwifruits, Pineapple, Coconut, papaya, Guava, Dragon fruits, and jackfruits are tropical fruits.
  • Watermelon, Honeydew, and Cantaloup are melons.


  • Broccoli, Spinach, Cauliflower, Sweet Potato, garlic, Beetroot, Carrot, Brussel Sprouts, Asparagus, Onion, Peppers, Green Pea, Onion, kale, Zucchini, Tomatoes, and Curly kale.

Some Beverages list a plant-based diet menu.

  • Soya milk
  • Almond milk
  • coconut milk
  • Hemp milk
  • Rice milk

One week plant-based diet menu.


BreakfastLunch Dinner
Oats meals with nuts and some fresh Fruits BBQ Pineapple Pizza with side salad Blistered Broccoli (garlic, chilli and pepper)
Almond milk
plant-based diet
BBQ Pineapple Pizza



Avocado toast with egg ,
walnut, Soya milk
Plant bowl,
Side salad
Gnocchi, Fruit salad
Avocado toast
Avocado with egg toast


BreakfastLunch Dinner
overnight meals,
some fruits, and nuts
Brown Rice and beans with plantains,
side salad
veggie burger with sweet potato fries,
hemp milk
Plant-based diet menu
veggie burger with sweet potato


Hummus and pita bread,
fruit salad,
Cilantro, corn and black beans saladRisotto with roasted veggie
soya milk
Plant-based menu diet
Cilantro, corn and black beans salad


BreakfastLunch Dinner
Avocado toast,
Fruits salad,
some nuts
Vegetable and lentil soup,
some salad
Rice and beans with plantains
Almond milk

Plant-based diet


BreakfastLunch Dinner
Pancake, Fruits and
some nuts as your test
Avocado Tikka,
Veggie and grain bowl,
rice milk
plant-based grain bowl
Veggie and grain bowl,


The simpleton,
some fruits,
Almond milk
Hummus Veggie Wrap
vegetable salad,
Veggie and grain bowl
Soya milk
Soya milk
soya milk

Some benefits of a plant-based diet.

  1. Improve digestion.
  2. Reduce blood pressure.
  3. Improve our immunity.
  4. Reduce inflammation.
  5. It maintains a healthy weight.
  6. It increases fibre in our diet.
  7. It lowers the cancer risk.


Following a plant-based menu is not a difficult thing to do, we need to plan it and stock up our cupboard with essential things for a hassle-free routine.

We should take care of our protein intake and should include a sufficient amount of fibre which is easily available in most plant-based foods, in vegetables, fruits, legumes, nuts, and seeds. Hence we don’t need to extra effort to include fibres.

Fibre is essential for a healthy gut microbiome which is essential for overall health.

Just experiment with your meal plan and enjoy.

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  1. Pingback: 20 Benefits of a Plant-Based diet - Easy Life

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