7-Day High-Protein Plant-Based Meal Plan

DAYS	1	2	3	4	5	6	7
MEALS	Breakfast: Strawberry-Banana Smoothie ——– Lunch: Asparagus-Leek Frittata ——– Dinner: Baked Falafel Sandwich	Breakfast: Yogurt w/ Maple Granola ——– Lunch: Veg Sushi Grain Bowl ——– Dinner: Chipotle Tofu Tacos	Breakfast: Yogurt w/ Maple Granola ——– Lunch: Veg Sushi Grain Bowl ——– Dinner: Cranberry-Squash-Cauliflower Salad	Breakfast: Strawberry-Banana Smoothie ——– Lunch: Veg Sushi Grain Bowl ——– Dinner: Caprese Casserole & Cabbage Caesar	Breakfast: Yogurt w/ Maple Granola ——– Lunch: Caprese Casserole ——– Dinner: Bean Burger & Avocado-Lime Slaw	Breakfast: Yogurt w/ Maple Granola ——– Lunch: Caprese Casserole ——– Dinner: Kale-Avocado Salad & Baguette	Breakfast: Egg-in-a-Hole Peppers ——– Lunch: Caprese Casserole ——– Dinner: Sweet Potato–Cauli Rice Bowl
DAILY TOTALS	Calories: 1,524 Fat: 69g Protein: 84g Carb: 153g Fiber: 31g Sodium: 1779mg	Calories: 1,479 Fat: 60g Protein: 86g Carb: 177g Fiber: 33g Sodium: 1264mg	Calories: 1,491 Fat: 74g Protein: 83g Carb: 149g Fiber: 35g Sodium: 1429mg	Calories: 1,475 Fat: 63g Protein: 82g Carb: 173g Fiber: 30g Sodium: 932mg	Calories: 1,498 Fat: 51g Protein: 89g Carb: 181g Fiber: 42g Sodium: 1657mg	Calories: 1,501 Fat: 64g Protein: 85g Carb: 157g Fiber: 34g Sodium: 1513mg	Calories: 1,483 Fat: 69g Protein: 81g Carb: 143g Fiber: 37g Sodium: 1976mg

Day 1

Daily Totals: 1,524 calories, 69g fat, 84g protein, 153g carbohydrate, 31g fiber, 1,779mg sodium

Breakfast (359 calories)

Lunch (369 calories)

Dinner (517 calories)

Snacks

• ¾ cup unsalted low-fat cottage cheese with 1 medium peach (181 calories)
• ¼ cup salted dry-roasted edamame (98 calories)

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 2

Daily Totals: 1,479 calories, 60g fat, 86g protein, 177g carbohydrate, 33g fiber, 1,264mg sodium

Breakfast (345 calories)

• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (377 calories)

Dinner (444 calories)

Snacks

• 1 medium apple (95 calories)

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 cup low-fat plain kefir as an evening snack. 

Day 3

Daily Totals: 1,491 calories, 74g fat, 83g protein, 149g carbohydrate, 35g fiber, 1,429mg sodium

Breakfast (345 calories)

• 1 serving Maple Granola 
• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (377 calories)

Dinner (502 calories)

Snacks

• 1 cup low-fat plain kefir with 1 medium peach (168 calories)
• ¼ cup salted dry-roasted edamame (98 calories)

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 4

Daily Totals: 1,475 calories, 63g fat, 82g protein, 173g carbohydrate, 30g fiber, 932mg sodium

Breakfast (359 calories)

Lunch (377 calories)

Dinner (517 calories)

Snacks

• ¾ cup unsalted low-fat cottage cheese with 1 medium peach (181 calories)
• ½ cup blueberries (42 calories)

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 5

Daily Totals: 1,498 calories, 51g fat, 89g protein, 181g carbohydrate, 42g fiber, 1,657mg sodium

Breakfast (345 calories)

• 1 serving Maple Granola 
• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (345 calories)

Dinner (491 calories)

Snacks

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. 

Day 6

Daily Totals: 1,501 calories, 64g fat, 85g protein, 157g carbohydrate, 34g fiber, 1,513mg sodium

Breakfast (345 calories)

• 1 serving Maple Granola 
• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (345 calories)

Dinner (464 calories)

• Serve with 1-oz. slice whole-wheat baguette

Snacks

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to breakfast and add 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 7

Daily Totals: 1,483 calories, 69g fat, 81g protein, 143g carbohydrate, 37g fiber, 1,976mg sodium

Breakfast (395 calories)

• Serve with 1 cup low-fat plain kefir

Lunch (345 calories)

Dinner (426 calories)

Snacks

What Are the Health Benefits of a Plant-Based Diet?

A plant-based diet is essentially a diet that focuses on eating more plants. It’s less concretely defined than a vegetarian diet, which omits meat and fish, or a vegan diet, which omits all animal products. The goal of a plant-based diet is to eat a wider variety of plant-based foods. It doesn’t necessarily prohibit meat, but most people following a plant-based diet tend to limit meat intake by eating it only on occasion or in smaller amounts. Due to its abundance of fruit, vegetables, whole grains and legumes, it’s no surprise that following a plant-based diet can have some impressive health benefits. Research links a plant-based diet with a significantly reduced risk of developing negative health outcomes. A plant-based diet can work well for most people, though it may be particularly beneficial for those with health conditions like type 2 diabetes, heart disease or obesity. Unlike meat, many plant-based proteins, such as beans and whole grains, also provide a good dose of fiber. Fiber has many health benefits, from improved heart health to keeping our digestive system functioning and reducing blood sugar levels, and it can play a role in weight loss and healthy weight management too.