Plant Based Diet Meal Plan for Beginners: 21-Day Kickstart Guide!

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21-Day Plant Based Diet Meal Plan for Beginners | Looking for simple, whole food, budget-friend grocery lists and plant based recipes for weight loss? We’ve got a 21-day menu you’ll LOVE. Whether you’re looking for recipes for one, or need ideas for families (and for kids) so you're not cooking separate, these easy ideas will help you stick to your healthy eating goals without feeling deprived.

Thinking about going plant based? The plant based diet meal plan is easier than you may think! It’s a great way to elevate your health and lose weight, and there are tons of amazing recipes you can whip up yourself. The plant based diet is a whole food diet based on eating minimally processed or non-processed foods, as well as the elimination of animal products and refined foods. There’s no calorie counting or portion control; you can eat when you’re hungry and until you’re full. However, if one of your goals is to get to a healthier weight, abstain from the fattier healthy foods like nuts, natural nut butters and avocados. Otherwise, you can go all out! Here’s a kickstart guide to the plant based diet to get you started on the right foot!

What’s the Difference Between a Plant-Based Diet and a Vegan Diet?

The vegan diet is often referred to as a plant-based diet, which can make things a bit confusing. There are similarities between a plant based diet and a vegan diet, but there are also a few key differences. On both the plant based diet and vegan diet, you eliminate any food or drink made with animals or animal by-products, including meat, milk, cheese and eggs. However, the plant-based diet eliminates more than the vegan diet does outside of animal products. The plant based diet is a whole food diet that also eliminates processed foods like oil, white flour, and refined sugar. It’s a way of eating based on unprocessed or minimally processed whole foods including veggies, fruits, legumes, beans, whole grains, nuts and seeds.

RELATED: How to Transition to a Plant-Based Diet

Benefits of the Whole Food Plant Based Diet

The whole food plant based diet has been adopted by many individuals to upgrade their health or alleviate health symptoms. The plant based diet can help:

  • prevent diseases like type 2 diabetes, heart disease and obesity
  • with stomach problems
  • increase your energy
  • lower your blood pressure and cholesterol
  • balance your blood sugar
  • reduce your risk of cancer
  • with weight loss!

Since the plant based diet eliminates processed and refined foods on top of animal and animal byproducts, you’re only consuming healthy, whole foods with lots of nutrients, protein and vitamins.

Foods to Eat on the Plant Based Diet Plan

Fruits
Dried Fruit
Leafy Green Vegetables like Spinach, Kale, Broccoli
Starchy Vegetables like Potatoes and Sweet Potatoes
Avocado
Coconut
Whole Grains including 100% Whole Wheat, Oats, Brown Rice
Root Vegetables
Whole Grains
Legumes
Soy Products such as Tempeh and Tofu
Nuts and Seeds
Natural Nut Butters
Spices
Chia Seeds
Ground Flax Seeds
Added Natural Sweeteners like Maple Syrup

Foods to Avoid on the Plant Based Diet Plan

Beef
Poultry
Fish and Seafood
Processed Meat
Dairy including Yogurt, Milk, Cheese, Cream, Buttermilk
Eggs
Liquid Oils including Olive Oil, Coconut Oil, Margarine and Butter
Refined Flours
Refined Sugars
Processed Foods
Sweets including Candy Bars, Cookies, Cakes, Pastries, Energy Bars
Sweetened Drinks like Juice, Pop, Sports Drinks, Energy Drinks, Blended Coffee and Tea Drinks

The Beginners Plant Based Diet Meal Plan

If you’re new to the plant based whole food diet, here’s a 21 day plant based diet for beginners! We’ve rounded up 21 breakfasts, lunches and dinners to make this diet a breeze!

RELATED: 300+ Plant-Based Recipes for Every Occasion

21 Plant Based Breakfast Recipes

1. Chickpea Omelet | Forks Over Knives
2. High Protein Vanilla Chia Pudding | Simply Quinoa
3. Applesauce Cinnamon Muffins | Eat Plant Based
4. Carrot Cake Overnight Oats | Veganosity
5. Vegan Huevos Rancheros Casserole | Plant-Based Cooking
6. Homemade Bran Flakes Cereal | The Conscientious Eater
7. Breakfast Cookies | My Plant Based Family
8. Chocolatey Vegan Yogurt Parfait | Nutriplanet
9. Banana Oat Pancakes | Eat Plant Based
10. Vegan Gluten-Free Blueberry Muffins | Nutriplanet
11. Black Bean and Sweet Potato Hash | Forks Over Knives
12. Jumbo Chickpea Pancake | Oh, She Glows
13. Berry Banana Smoothie Bowl | Veganosity
14. Spinach Tofu Benedict | Plant-Based Cooking
15. Banana Crumb Muffins | Sexy Fit Vegan
16. Banana Bread French Toast | Oh Lady Cakes
17. Vegan Blueberry Beet Muffins | Nutriplanet
18. Cashew Chai Latte Oatmeal | My Plant Based Family
19. Creative Plant-Based Toast Ideas | The Conscientious Eater
20. Healing Turmeric Smoothie | Plant-Based Cooking
21. Raw Apple Pie | Veganosity

21 Plant Based Lunch Recipes

1. Chickpea Salad with Lemon Dressing | Veganosity
2. Bean and Potato Burritos | My Plant Based Family
3. Spicy Buffalo Chickpea Wraps | Minimalist Baker
4. Smashed Chickpea Salad Bites | Green Evi
5. Greek Zoodle Bowl | Bies of Wellness
6. Sabich Sandwich with a Twist | My Goodness Kitchen
7. Spiced Potato Samosa Pinwheels | Vegan Richa
8. Rice Paper Rolls with Mango and Mint | Vegan Heaven
9. Grape, Lentil and Curried Cauliflower Salad | Minimalist Baker
10. Roasted Vegetable Buddha Bowl | Happy Healthy Mama
11. Veggie Wrap with Apples and Spicy Hummus | Veggie Inspired
12. Mediterranean Sandwich with Oil-Free Spicy Hummus | Veganosity
13. Avocado Chickpea Lettuce Cups | Tasting Page
14. Rainbow Raw-Maine Taco Boats | Minimalist Baker
15. Vegan Collard Wraps | Avocado Pesto
16. Southwest Quinoa Power Bowl | Fit Mitten Kitchen
17. Harissa Veggie Bowl | Jar of Lemons
18. Jamaican Jerk Tofu Wrap | Veganosity
19. Lentil Tacos | My Plant Based Family
20. Raw Super Sprout Pad Thai with Spicy Peanut Sauce | Veganosity
21. Greek Goddess Bowl | Minimalist Baker

21 Plant Based Dinner Recipes

1. Easy Asian Noodles | My Plant Based Family
2. Vegetable Pumpkin Curry | Happy Healthy Mama
3. Portobello Pot Roast | A Virtual Vegan
4. Best Vegan Lasagna | Pass the Plants
5. Mexican Lentil Soup | Yummy Mummy Kitchen
6. Sweet Potato Chana Masala | Amanda Nicole Smith
7. Vegan Gluten-Free Mac N’ Cheese | Minimalist Baker
8. Herb Marinated Tofu Kebabs | Purple Carrot
9. Taco Potatoes | My Plant Based Family
10. Beefless Stew | Plant Based Cooking
11. Tempeh Gyros | Cooking Light
12. Sweet Potato Black Bean Burgers | Happy Healthy Mama
13. Vegan Butter Chicken | Dreena Burton
14. Pumpkin Vegan Cannelloni | May I Have That Recipe
15. Red Bean and Quinoa Veggie Burgers | My Plant Based Family
16. Easy Thai Pra Ram Tofu | A Virtual Vegan
17. Pineapple Papaya Fried Rice | That Girl Cooks Healthy
18. Easily Grillable Veggie Burgers | Minimalist Baker
19. Roasted Sweet Potato Tacos | Purple Carrot
20. Crockpot Mexican Stuffed Peppers | Happy Healthy Mama
21. Lentil Shepherd’s Pie | A Virtual Vegan

If you’re thinking of adopting a plant based diet, this 21-day kickstart guide will keep you motivated! Try these recipes and see how satisfying and tasty the plant based diet can be!

If you loved this overview of the plant based diet meal plan, please share this post on Pinterest!

21-Day Plant Based Diet Meal Plan for Beginners | Looking for simple, whole food, budget-friend grocery lists and plant based recipes for weight loss? We’ve got a 21-day menu you’ll LOVE. Whether you’re looking for recipes for one, or need ideas for families (and for kids) so you're not cooking separate, these easy ideas will help you stick to your healthy eating goals without feeling deprived.

And if you want more healthy eating tips and tricks, please follow our Health Board on Pinterest!



Kate
Kate
Kate is a freelance writer with a background in fashion, beauty and wellness. When she’s not trying out new recipes, taking a hot yoga class, or curled up with a good book, you can find her blogging about lifestyle tips and entrepreneurialism at Layered Indulgence.