Plant-based has gained popularity in recent years; however, this is an old diet plan that was followed during the Greek era. A plant-based diet includes foods that are derived from plants. Fruits, vegetables, legumes, nuts, whole grains, and seeds together form a plant-based diet.
If you are a newbie planning to try this diet plan, read this article. It contains a plant-based diet meal plan for beginners.
Variations of Plant-Based Diet
1. Vegan
This is a purely plant-based diet plan where no food that is produced by animals is eaten.
2. Vegetarian
This includes food from plants as well as dairy products with or without eggs.
3. Flexitarian
This diet includes a vegetarian variation with occasional meat or fish.
4. Mediterranean
It includes plant-based and animal-based products but there is a limit on what to eat and when to eat.
What to Eat and What to Avoid?
| Food Item | Liberally | Occasionally/Rarely/Never |
| Protein | Lentils, Legumes, Beans, Chickpeas, etc. | Meat, Fish, Eggs, Seafood |
| Fat | Avocado oil, Olive oil, Coconut oil, etc. | Fried Foods, Added Sugar |
| Nuts and Seed | Raw, unsalted and unsweetened | |
| Grains | Brown Rice, Barley, Brown Flour | White flour, White Rice |
| Sweeteners | Date Syrup, Maple Syrup | White Sugar, Honey |
| Fruits and Veggies | Nothing is off-limits | |
| Condiments and Sauces | Mustard, Soy sauce, Salsa | Ketchup, Mayonnaise, Barbecue Sauce |
| Drinks | Water, Tea, Coffee, Oat Milk, Soy Milk | Milk, Wine, Beer, Processed Fruit Juices |
| Dairy | None | Yogurt, Milk, Ice cream, Cheese |
| Herbs and Spices | Basil, Saffron, Cardamom, Cinnamon, Oregano, etc. |
Also Read: Creative Ways to Save Money on Groceries
Tips for Starting a Plant-Based Diet
1. If you are a meat eater, try to drop it gradually.
2. Replace beef and fish with tofu, grains, and legumes.
3. Fresh fruits and vegan dessert options can help with your cravings for something sweet.
4. Keep snacks made from plant-based foods near you to satisfy your hunger.
5. Contact your dietician or doctor before starting a plant-based food diet.
Plant-Based Diet Meal Plans for Beginners
| Day/Time | Breakfast | Snack | Lunch | Dinner | Dessert |
| Monday | Cooked Oatmeal in water, Ground Flaxseed, Blueberries | Banana, Peanut Butter | Tomatoes, Whole Wheat Wrap, Mashed Avocado | Lentil Pasta, Tomato Soup, Roasted Broccoli | 70% Dark Chocolate |
| Tuesday | Whole Wheat Bread, Peanut Butter, Banana, Hemp Seeds | Almonds, Cherries | Tomato, Cucumber, Lettuce, Olives, Chickpeas, Vinaigrette Salad | Tofu, Brown Rice, Peanut Sauce, Sauteed Broccoli | Almond Butter |
| Wednesday | Tofu Scramble, Avocado, Whole Wheat Bread | Walnuts, Peach | Quinoa salad | Wheat Pasta, Tomato Sauce, Steamed Broccoli | Medjool Dates |
| Thursday | Coconut Yogurt, Raspberries, Granola | Peach, Cheddar Cheese | Brown Rice, Black Beans, Avocado | Whole Wheat Bread with Mozzarella Cheese, Lentil soup | Watermelon, Cashews |
| Friday | Whole Wheat Bread, Poached Egg, Avocado | Apple, Peanut butter | Hummus, Whole Wheat Wrap, Tomatoes | Grilled Salmon, Baked Sweet Potato, Asparagus | Coconut Milk Ice cream |
| Saturday | Cooked Oatmeal in water, Apple, Cinnamon | Cherries, Almonds | Lentil Pasta, Tomato Sauce, Yeast | Grilled Chicken, Quinoa, Roasted Cauliflower | Plain Popcorn |
| Sunday | Greek Yogurt, Blueberries, Hemp Seeds, Granola | Banana, Peanut butter | Whole Wheat Tortilla, Black Beans, Corn, Cheddar Cheese, Salsa | Veggies Burger Patty, English Muffin, Tomato | Raspberry Ice cream |
To conclude, this article can act as a guide for people who are searching for a plant-based diet plan for beginners. Start your journey to a plant-based diet slowly and steadily and reap its benefits in the long run.
