A Simple 1-Day Meal Plan For The Plant-Based Beginner

I get asked all the time how to start a plant-based diet. The task of going completely plant-based forever can be very overwhelming. If you've thought about taking the leap, here's my advice: start with only one day.

At the end of the day you can assess how you feel and go forward from there.

This meal plan is designed for the plant-based newbie. You won't find any crazy ingredients here! Supplement the plan with your favorite plant-powered snacks in-between meals: my go-to's are veggies with hummus and apples with almond butter.

Simple 1-Day Meal Plan For The Plant-Based Beginner

All recipes are vegan & gluten-free

BREAKFAST: Cinnamon & Walnut Banana Maple Oatmeal

Serves 1


  • 1/2 cup rolled oats
  • 1 cup water
  • dash salt
  • 1/4 teaspoon cinnamon
  • 1 teaspoon maple syrup
  • 2 tablespoon chopped walnuts
  • 1 banana, sliced


1. Combine oats, water and dash of salt on a saucepan over medium heat. Bring to a simmer, stirring often, until thick (about 5 minutes). Stir in cinnamon and maple syrup.

2. Pour into a bowl and top with walnuts and banana.

LUNCH: Southwestern Salad

Serves 1


  • 4 cups greens of your choice (I like romaine for this salad)
  • 1/2 avocado, diced
  • 1/2 cup cooked black beans
  • 1/4 cup each: tomatoes, red onion, corn
  • 1/4 cup salsa of your choice
  • optional non-vegan addition: 1 tablespoon sour cream or full-fat yogurt


Arrange greens on large plate or bowl. Top with avocado, beans, tomatoes, red onion, and corn. Pour salsa (and sour cream or yogurt if you're using it) over salad as dressing and toss lightly to coat.

DINNER: Almond-Meat Bolognese Pasta

Serves 1


  • 1/4 cup raw almonds, soaked for at least 2 hours
  • 1/2 cup marinara sauce (homemade or store-bought, with no added sugar)
  • 1 garlic clove, chopped
  • 1 cup cooked gluten-free pasta of choice OR 2 cups spiralized zucchini noodles


1. In a high-powered blender or food processor, combine soaked almonds, marinara and garlic. Blend or process until almonds break apart into small pieces the size and texture of a meat sauce.

2. Place almond-meat sauce in a small saucepan on medium heat. Simmer for 10 minutes.

3. Arrange pasta or zucchini noodles on a large plate. Top with almond-meat sauce.

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE web class with nutrition expert Kelly LeVeque.

Related Posts

Popular Stories

Sites We Love

Loading next article...

Your article and new folder have been saved!