7-Day Plant-Based Diet Plan for Women
This nutrition plan ensures balanced macronutrients, sufficient protein and essential micronutrients such as iron, calcium, zinc and omega-3 fatty acids.
Day 1
Breakfast: Chia pudding with berries and flax seeds
- 3 tablespoons chia seeds soaked in 1 cup fortified plant milk
- 1 cup mixed berries
- 1 tbsp ground flaxseed
snack: Apple with almond butter
- 1 apple + 2 tbsp almond butter
Lunch: Quinoa bowl with roasted vegetables
- 1 cup cooked quinoa
- 1 cup roasted broccoli, peppers and zucchini
- Drizzle with tahini dressing
snack: Roasted chickpeas
- ½ cup roasted chickpeas (seasoned with paprika)
Dinner: Lentil curry with brown rice and steamed spinach
- 1 cup cooked brown rice
- 1 cup lentil spinach curry
Day 2
Breakfast: Tofu scrambled eggs with vegetables and whole grain toast
- ½ block crumbled tofu sautéed with spinach, peppers and onions
- 2 slices of whole wheat toast
snack: A handful of nuts and dried fruits
- ¼ cup almonds + ¼ cup dried cranberries
Lunch: Chickpea lettuce wrap
- Whole grain wrap filled with chickpea puree, cucumber cubes and tomatoes
- Drizzle with lemon tahini dressing
snack: Spinach and banana smoothie
- 1 cup spinach, 1 banana, 1 tbsp chia seeds, 1 cup fortified plant milk
Dinner: Sweet potato and black bean tacos
- 2 small whole wheat tortillas
- ½ cup black beans, roasted sweet potatoes
- Garnished with salsa and avocadoDay 3
Breakfast: Oatmeal with banana and walnuts
- ½ cup oatmeal cooked in plant milk
- 1 sliced banana
- 2 tbsp walnuts
snack: Carrot sticks with hummus
- 1 cup carrot sticks + 3 tbsp hummus
Lunch: Mediterranean grain bowl
- 1 cup cooked farro or barley
- ½ cup roasted chickpeas, cucumbers and tomatoes
- Drizzle with olive oil and lemon
snack: Dark chocolate and almonds
- 1 ounce dark chocolate + ¼ cup almonds
Dinner: Fried tofu with brown rice
- 1 cup roasted vegetables (broccoli, peppers, snap peas)
- ½ block of tofu
- 1 cup brown rice
Day 4
Breakfast: Smoothie bowl with berries and granola
- 1 cup spinach, 1 banana, ½ cup mixed berries, 1 tbsp chia seeds (mixed)
- Garnished with muesli
snack: Roasted edamame
Lunch: Lentil soup with whole grain bread
- 1 cup lentil soup
- 1 slice of whole wheat bread
snack: Orange and pumpkin seeds
- 1 orange + 2 tbsp pumpkin seeds
Dinner: Vegan Buddha bowl
- 1 cup quinoa
- 1 cup roasted sweet potatoes, chickpeas and steamed broccoli
- Drizzle with tahini
Day 5
Breakfast: Whole wheat pancakes with peanut butter
- 2 small whole wheat pancakes topped with 2 tablespoons of peanut butter
snack: Banana and almond butter
- 1 banana + 2 tbsp almond butter
Lunch: Vegan sushi rolls
- 4 small sushi rolls filled with cucumber, avocado and carrot
- Served with soy sauce and pickled ginger
snack: Trail mix
- ¼ cup mixed nuts and seeds
Dinner: Spaghetti with lentil marinara
- 1 cup whole wheat spaghetti
- 1 cup marinara with cooked lentils
Day 6
Breakfast: Overnight oats with blueberries and chia seeds
- ½ cup oatmeal + 1 tbsp chia seeds + 1 cup fortified plant milk (soak overnight)
- Garnished with ½ cup blueberries
snack: Rice cake with hummus
- 2 rice cakes + 3 tbsp hummus
Lunch: Vegan burrito bowl
- ½ cup brown rice
- ½ cup black beans, corn, diced tomatoes and avocado
snack: A handful of mixed nuts
Dinner: Stuffed peppers
- 2 peppers stuffed with quinoa, black beans and vegetables
Day 7
Breakfast: Smoothie with spinach, berries and flax seeds
- 1 cup spinach, 1 banana, ½ cup mixed berries, 1 tbsp flaxseed, 1 cup plant milk
snack: Celery sticks with peanut butter
- 1 cup celery sticks + 2 tbsp peanut butter
Lunch: Vegan chili with cornbread
- 1 cup vegan chili (kidney beans, black beans, tomatoes, spices)
- 1 small piece of cornbread
snack: Fresh fruit salad
- 1 cup mixed fruits (apple, orange, grapes)
Dinner: Grilled vegetable platter with quinoa
- Grilled eggplant, zucchini and peppers
- 1 cup cooked quinoa
This meal plan offers:
- Sufficient protein from legumes, tofu, quinoa and seeds
- Iron and zinc from lentils, chickpeas, pumpkin seeds and fortified grains
- Calcium from fortified plant-based milk and leafy greens
- Omega-3 from flax seeds, chia seeds and walnuts
- Vitamin B12 from fortified foods or supplements
Switching to a plant-based diet can be incredibly rewarding if done correctly. By eliminating common pitfalls and following a balanced nutrition plan, women can thrive with a plant-based lifestyle without compromising their health. Remember: the key to success is variety, balance and proper planning. Pay attention to your nutrient intake, feel free to experiment with delicious plant-based recipes, and don’t hesitate to seek professional advice if needed
