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Plant-Based Weekly Menu


Photo Courtesy The Lunch Box Bunch


So all that whole foods business sounds nice, but what do you actually eat on a daily basis?

That was the overwhelming response I received when I wrote about the results I’ve seen after 3 months on a plant-based, whole foods diet (PBWF).

So here’s the follow-up, packed with PBWF recipes I’ve tried out so far and have loved for their short prep time (most 20-30 mins), complete nutrition, delicious flavor and satisfying quality. I’ve also included ideas for quick snacks on-the-go. In a typical week, I wouldn’t usually be making as many meals as I’ve laid out below, because I love leftovers and generally enjoy the same meal for a couple days, but I wanted to give you as much breadth and variety as possible.

In addition to what I eat, I wanted to share how I eat, because it’s equally important. Even before I went PBWF, I ascribed to the method of eating small (250-350 calories) balanced minimeals 5-ish times a day, because I found it gave me consistent energy throughout the day without any danger of “food coma” or an aching, overstuffed tummy.

At first it was difficult to trim the portion sizes down, but telling myself that I could eat again in two or three hours really helped convince my brain it was OK not to gorge. This method makes me happy, because I am not one of those people who just…oops…”forgets to eat,” so it allows me to think about food a lot and eat often, and I never get so hungry that I want to eat an entire horse. It also helps regulate insulin levels and prevents them from spiking due to an overload of calories, which in turn triggers fat storage. Keeping consistent insulin levels by nourishing one’s body evenly throughout the day, prevents the fat-storage switch from ever flipping (yay!).

So without further ado…here’s my 7 days of foodie bliss (each recipe links to the website from where it came!)



Photo Courtesty VeganYumYum



-Barbara’s Shredded Spoonfuls (w/Almond-Coconut milk)

-Banana & mixed nuts

-Tempeh Tahini Dragon Bowl

-Rise Bar (or some sort of all natural energy bar…I eat these more than I’d like because I’m on the go so much)

-Avocado Wasabi Salad

-Figs for something sweet



-Nature’s Path Pumpkin Flax Granola & Heritage Flakes (w/Almond milk)

-Baby carrots and humus

-Quinoa Vegetable Paella

-Handful of sunflower seeds

-Probably another serving of Paella, cause that stuffs darn tasty




Photo Courtesy Fat Free Vegan



-Natural oats heated, with banana & blueberries on top & splash almond milk

-Red Bell Pepper sticks

-Chipotle coconut lettuce wraps

-Grilled Portabella Mushroom with garlic mash potatoes & mixed greens

-A few squares of no-sugar-added dark chocolate



-Kashi Go Lean w/Almond-Coconut milk (this has soy, so eat in moderation)

-Apple with peanut butter

-Fiesta Bowl (brown rice, black beans, pico de gallo, avocado, jalapeno- this is my easiest quick-fix go to)

-Rise Bar

-Rice Noodle Stir Fry




-Puffed Kamut- can buy in bulk (w/Hemp milk)

-Eggplant bacon

-Sweet potato burger with Avocado and all the trimmings, open-faced

-Handful of blueberries and nuts

-Bean & Farro Salad w/Cilantro Apple dressing

-A few dates



Photo Courtesy Honest Fare



-Barbara’s Puffins (w/Almond-Coconut milk)

-Chips & Salsa

-Simple Salad with mixed greens, kidney beans, carrots, avocado, pumpkin seeds

-Banana & mixed nuts

-Pomegranate Lentil Soup




-Kashi’s 7 Whole Grain Cereal Puffs (w/Almond-Coconut milk)

-Carrots & hummus

-Peanut Butter Banana Sandwich on Ezekiel Sprouted bread


-Polenta Squash Casserole

-Brownie Pumpkin Pie w/crunchy pecan topping (if you doubt vegan desserts are tasty, check these out)



Photo Courtesy Oh She Glows


So there you have it! Please share any recipes you’ve found that you love…I’m always game to try something new!

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