7 Days Plant-Based Meal Plan for Beginners

7 Days Plant-Based Meal Plan for Beginners

Are you interested in adopting a healthier lifestyle and looking to start with your diet? A healthy plant-based diet might be just what you need.

This diet has been shown to have numerous health benefits ranging from weight loss to reducing the risk of chronic diseases like heart disease and diabetes.

Switching to a whole food plant-based diet can improve your overall health and well-being. You'll consume more nutrient-dense foods rich in fiber, vitamins, minerals, and phytonutrients that support optimal bodily function.

With so many benefits associated with this type of eating plan, it's no surprise why more people are turning to it for better health outcomes.

In this article, we will provide you with a 7-day meal plan for beginners looking to transition into a plant-based way of eating without sacrificing taste or variety.

Key Takeaways

  • A plant-based diet provides numerous health benefits, including weight loss and reducing the risk of chronic diseases.
  • Incorporating high-fiber foods like beans, lentils, and vegetables is essential for optimal health.
  • Healthy sweets and snacks can still be enjoyed on a plant-based diet, such as dates sweetened goodies, baked snacks and dark chocolate-covered almonds.
  • Planning ahead and experimenting with herbs and spices is key for a successful plant-based meal plan.

What is a Whole Food Plant Based Diet

If you're new to plant-based eating, it's essential to understand that a whole food plant-based diet is all about consuming minimally processed foods. This means your focus should be on nutrient-dense fruits, vegetables, whole grains, and legumes.

This type of diet aims to provide your body with all the essential nutrients it needs without relying on animal products.

A whole food plant-based diet is often mistaken for a vegan diet or akin to following vegan meal plans. However, there are slight differences between the two.

While a vegan diet also excludes animal products, it does not necessarily mean you'll only consume whole foods. Veganism is an ethical stance where you eliminate all animal products from your diet and lifestyle to reduce animal suffering and cruelty.

Vegan meal plans can still include highly processed foods like oil, refined grains and sugars, vegan cheese or meat substitutes, which don't always offer the same health benefits as whole plant foods

One of the primary health benefits of a whole food plant-based diet is its high fiber content. Fruits, vegetables, whole grains, pulses and legumes are excellent sources of fiber which helps regulate blood sugar levels and promotes overall health.

Additionally, following a plant-based meal plan has been linked to lower risks of heart disease, certain cancers, and diabetes when compared to other types of diets.

So if you're looking for an evidence-based approach to preventative healthcare while still enjoying delicious meals, exploring a whole food plant-based diet could be just what you need!

Health Benefits of a Whole Food Plant Based Diet

When you switch to a whole food plant-based diet, you give your body the nutrients needed to lower your risk of chronic lifestyle diseases. Not only that, but this type of diet can also help with weight loss and improve the health of your skin and hair.

By incorporating more fruits, vegetables, and legumes into your meals, you'll get more nutrition and higher levels of antioxidants, leading to a healthier, happier you.

Lowered risk of chronic lifestyle disease

Adopting a plant-based diet can significantly reduce the risk of chronic lifestyle diseases such as heart disease, type 2 diabetes, strokes, hypertension, obesity, PCOD, asthma, and event certain types of cancers.

Replacing processed foods and animal products with healthy, whole plant-based foods gives your body the nutrients it needs to thrive.

Weight loss

Incorporating nutrient-rich plant foods into your meals can be an effective way to lose weight. Plant-based diets are naturally lower in calories and higher in fiber, which helps you feel full and satisfied throughout the day.

Additionally, many plant-based foods, such as beans, lentils, and tofu, are rich in protein, which can help maintain muscle mass while promoting fat loss.

Plant-based snacks like nuts, seeds, and fruits are great options for satisfying hunger between meals without adding too many calories.

By choosing whole grains like quinoa or whole wheat roti or brown rice instead of refined carbohydrates like white bread or pasta or maida, you can further boost the nutritional value of your diet while reducing your risk of chronic lifestyle diseases.

To top it off, countless vegan recipes are available online that offer delicious and healthy alternatives to traditional meat-based dishes.

Overall, a plant-based meal plan is a holistic approach to weight loss that promotes physical health and aligns with ethical and environmental values.

With the abundance of nutrient-dense plant foods available today, incorporating more plant-based meals into your diet has never been easier or more enjoyable!

Improved skin and hair

By adding more plant-based foods to your meal plan, you're not only improving your health but also enhancing the appearance of your skin and hair. Fruits and vegetables are rich in vitamins and minerals that nourish the body from within.

These nutrients directly impact your skin's health by promoting collagen production, reducing inflammation, and protecting against damage caused by environmental stressors.

In addition to fruits and veggies, nuts and seeds are excellent sources of healthy fats supporting skin health. Omega-3 fatty acids found in walnuts, chia seeds, flaxseeds, and hemp seeds can help reduce acne breakouts, improve skin hydration levels, and prevent premature aging.

By following a plant-based meal plan for beginners rich in fiber-rich fruits, veggies, nuts, and seeds, you'll give your body all the essential nutrients it needs to look its best!

More nutrition

Did you know a plant-based meal plan can also provide more nutrition? Studies have shown that people who eat a plant based diet have a lot more variety in their diet from healthy, fiber-rich foods. This means better nutrition.

Many plant-based protein sources such as legumes, nuts, and seeds can easily replace meat and dairy in your meals, which giving you the added benefit of fiber and a lower stroke risk.

Fruits and vegetables are rich in vitamins and minerals that can boost your immune system and help prevent chronic diseases.

Incorporating healthy foods like whole grains, leafy greens, and colorful fruits into your plant-based meal plan can also increase fiber intake, which aids in digestion and weight loss.

So you will be improving your overall health with a healthy plant-based diet while also enjoying delicious meals filled with nutritious ingredients.

Higher antioxidants

Did you know that a higher intake of antioxidants in plant-based foods like berries and leafy greens can protect your cells from oxidative stress and potentially reduce the risk of chronic diseases?
Antioxidants are compounds that neutralize free radicals, which are harmful molecules produced by the body when exposed to pollution, radiation, or other environmental toxins.
A plant-based meal plan rich in fresh fruits, frozen fruits, greens, and berries can provide your body with a wide range of antioxidants to support overall health and well-being.
To enjoy the benefits of antioxidants in your vegan meals, try incorporating colorful fruits and vegetables into your daily diet. Here are some tips to get started:

  1. Choose a variety of fresh or frozen fruits such as blueberries, strawberries, raspberries, blackberries, kiwis, mangoes, papayas.
  2. Add leafy greens such as kale or spinach to smoothies or salads.
  3. Snack on raw veggies like carrots or bell peppers with hummus for an antioxidant-rich snack.
  4. Use herbs and spices such as turmeric or cinnamon which have high antioxidant content.
  5. Incorporate nuts and seeds such as almonds or chia seeds into meals for added nutrition.

Following a plant-based meal plan rich in antioxidants through incorporating fresh produce options like those listed above into your diet may help reduce the risk of heart disease while also helping improve overall health!

High Fiber

Increasing your fiber intake can have numerous health benefits, but have you ever wondered how much fiber you consume daily? If not, it's time to start paying attention!

A plant-based meal plan is an excellent way to increase fiber intake and promote overall health and wellness.

Plant-based foods such as beans, lentils, chickpeas, sweet potatoes, and broccoli are all great sources of fiber. In fact, just one cup of cooked lentils contains approximately 16 grams of dietary fiber!

Aim for at least 25-30 grams of fiber per day to reap the benefits such as improved digestion, lower cholesterol levels, and better blood sugar control.

So, Why not add more plant-based options to your meals to meet your daily high-fiber needs? Your body will thank you for it!

More variety

It's essential to switch up your food choices and incorporate a variety of fruits, vegetables, and whole grains into your plant-based meal plan for beginners. Eating the same foods every day can lead to nutrient deficiencies and boredom with your meals.

Here are some ways to add more variety to your diet:

  1. Try new recipes: Look up plant-based recipe blogs or cookbooks for inspiration on new dishes to try.
  2. Shop at different stores: Different grocery stores carry unique produce options that you may not have tried before.
  3. Experiment with different cooking methods: Roasting, grilling, steaming, or stir-frying can change the texture and flavor of your vegetables.
  4. Incorporate different sources of protein: Tofu, tempeh, lentils, chickpeas, nuts, and seeds are all great sources of plant-based protein.

Incorporating a variety of fruits, vegetables, and whole grains into your diet provides optimal health benefits and adds excitement to your meals.

Don't be afraid to experiment with new foods and recipes to keep things interesting!

Better energy levels

Having better energy levels is one of the benefits of incorporating a variety of fruits, vegetables, and whole grains into your plant-based meal plan. These foods provide essential nutrients that help your body function optimally.

Fruits like bananas and apples are high in natural sugars that can give you an immediate boost. At the same time, seeds like chia and flax contain healthy fats that can sustain your energy levels throughout the day.

Whole grains like brown rice and quinoa are also excellent sources of complex carbohydrates that provide long-lasting energy. Pairing these with protein-rich sources such as black beans or lentils can further enhance their ability to keep you feeling energized.

Drinking plenty of water throughout the day is essential to ensure adequate hydration.

Incorporating these foods into your plant-based meal plan doesn't have to be complicated or time-consuming.

With a little bit of planning and preparation, you can easily create meals that nourish both your body and your taste buds while helping you feel more energized throughout the day.

Better immunity

You can strengthen your body's defenses and ward off illness by incorporating various immune-boosting foods into your plant-based meal plan for beginners, such as citrus fruits and garlic.

In addition to these two powerhouse foods, include blueberries in your diet. These little berries are packed with antioxidants that help protect your cells from damage caused by free radicals.

Nutritional yeast is another food item that should be on your radar for better immunity. This cheesy-tasting ingredient is high in B vitamins, which play an essential role in maintaining a healthy immune system.

Include protein-rich hemp seeds and kidney beans - both these foods contain zinc, a mineral known to boost the immune system, by incorporating these foods you'll improve your health and reduce food waste by using ingredients that might otherwise go unused.

Better mood

Boost your mood by incorporating plant-based foods high in omega-3 fatty acids, such as chia seeds and walnuts, into your meal plan. Studies have shown that consuming omega-3s can improve mood and reduce symptoms of depression.

A plant-based diet rich in fiber and protein can promote better mental health by stabilizing blood sugar levels and reducing inflammation.

Incorporating more plant-based meals into your diet can benefit heart health and support weight loss goals. Consuming more fruits, vegetables, whole grains, and legumes can help lower cholesterol levels and reduce the risk of chronic diseases.

Shopping for a Plant-Based Diet - Things to keep in mind

When shopping for a plant-based diet, there are some key points to remember that can help you make healthier choices. First and foremost, choose whole, unprocessed ingredients whenever possible to ensure you get the most nutrients and fiber from your food.

Choose local and seasonal produce to support sustainable agriculture practices and reduce your carbon footprint.

Finally, remember to stock up on daily essentials like grains, legumes, nuts, and seeds and pick healthy sweets and snacks like fresh fruit or air-popped popcorn. You can also add flavor to your meals with herbs and spice mixes instead of relying on salt or sugar.

By keeping these tips in mind while shopping for a plant-based diet, you can create nutritious, satisfying, and delicious meals.

Choose whole unprocessed ingredients

To embrace a whole food plant-based lifestyle, you'll want to focus on using whole and unprocessed ingredients in your meals. Imagine filling your shopping cart with fresh fruits, vibrant vegetables, and hearty grains that nourish your body from the inside out.

By choosing whole foods over processed options, you're not only doing yourself a favor but also supporting sustainable agriculture practices.

Remember that using simple ingredients can often lead to delicious results when planning your plant-based meal plan for beginners. Some of my favorite recipes include roasted sweet potatoes topped with black beans and avocado or a colorful veggie stir-fry served over quinoa.

As you build your grocery list, consider incorporating different colors and textures into each meal.

This will make for an aesthetically pleasing plate and ensure that you're getting a variety of nutrients in every bite.

Choose local and seasonal

If you're looking for a way to support your local community and reduce carbon emissions, consider choosing local and seasonal ingredients for your plant-based meal plan.

By doing so, you can help to reduce the distance food travels before it reaches your plate, which in turn helps to minimize transportation emissions. In addition, choosing locally grown produce ensures you're enjoying fresh and flavorful meals packed with nutrients.

When selecting vegetables and fruits for your plant-based meal plan, look for those in season in your area. This supports local farmers and guarantees that the produce is at its peak flavor and nutritional value.

Consider incorporating beans or lentils from nearby farms or opting for nuts/seeds from local markets for protein sources. You can also choose grains like quinoa or brown rice grown regionally to add variety to your meals while keeping them sustainable.

You can support the environment while enjoying delicious and nutritious dishes by selecting local and seasonal ingredients for your plant-based meal plan.

Stock up on Daily Essentials

Remember to stock up on all the daily essentials you need to make your plant-based lifestyle successful! Having everything at arm's reach would be best when starting a new eating plan.

Make a list of all the ingredients and products you'll need for your 7-day meal plan, including dinner, lunch, snacks, and breakfast. This way, you can avoid any last-minute trips to the grocery store that might tempt you into buying less healthy options.

Some essential items to add to your shopping list include unpolished rice/millets, potatoes, bread (make sure it's whole grain), lentils, pulses, legumes, fruits and vegetables (aim for variety and choose seasonal options when possible), nuts, nut butters and seeds for snacking or adding crunch to salads.

For a wealth of additional tips and insights, explore Sampoorna Ahara's list of daily essentials.

Keeping these staples on hand in your pantry or refrigerator can whip up healthy meals in no time. And remember, planning ahead is vital!

Pick Healthy sweets and snacks

Indulge in healthy sweets and snacks to satisfy your cravings without compromising your health. Just because you're avoiding processed and animal products doesn't mean you can't enjoy a delicious treat.

Here are some ideas on how to curb your sweet tooth while sticking to your plant-based meal plan:

  • Fruit kabobs: Skewer together a mix of colorful fruits like berries, kiwi, pineapple, and melon for a refreshing and nutrient-packed snack.
  • Dark chocolate-covered almonds: This protein-packed snack satisfies both your sweet and salty cravings while providing a dose of heart-healthy fats.
  • Energy balls: Whip up a batch of homemade energy balls using dates, nuts, seeds, and other wholesome ingredients. They make the perfect midday pick-me-up or post-dinner dessert.

Additionally, you can also check out the oil-free whole food plant-based delicious sweets and snacks available at Sampoorna Ahara.

By incorporating these nutritious snacks into your daily routine alongside balanced lunch and dinner recipes packed with plant-based proteins and fiber-rich vegetables, you'll be on your way toward optimal health!

Herbs and spice mixes

You'll love how herbs and spice mixes can take your plant-based dishes to the next level with just a pinch! Did you know that research shows that regularly consuming herbs and spices can have anti-inflammatory effects on the body?

This means that adding some pepper or turmeric to your rice or potatoes not only enhances their flavor but also benefits your health.

To make things even better, cooking with olive oil, flax seeds, and collard greens can help boost the nutritional value of your meals.

For example, try making a tasty stir-fry by sautéing collard greens in nut butter and adding some garlic, ginger, and soy sauce for flavor. Or sprinkle some homemade herb mix over roasted potatoes for a delicious side dish.

With so many possibilities for incorporating herbs and spice mixes into your meals, why not experiment with different combinations and see what works best for you? You might just discover a new favorite recipe!

Plant-Based Diet Food List for Balanced Meals

When it comes to a plant-based diet, incorporating a variety of fruits is key. They provide essential vitamins and minerals while also satisfying your sweet tooth. Vegetables should also be a staple in your meals, with an emphasis on colorful options like bell peppers and sweet potatoes.

Greens such as spinach and kale are packed with nutrients and add flavor to any dish. Don't forget about cruciferous vegetables like broccoli and cauliflower, which have cancer-fighting properties.

Lentils, pulses, and legumes are great sources of protein that can be used in soups, stews, or salads for a filling meal.


Adding a variety of colorful fruits to your plant-based diet is an easy way to boost your nutrient intake and satisfy your sweet tooth.

Fruits are naturally low in calories and high in fiber, which makes them a great addition to any meal or snack. They also contain essential vitamins and minerals that can help prevent chronic diseases like heart disease, cancer, and diabetes.

Incorporating fruits into your meals can be as simple as adding some blueberries to your oatmeal for breakfast, or slicing up a bell pepper for a crunchy snack. You can also try using fruit as a natural sweetener in recipes instead of refined sugar.

For example, mashed banana can replace milk or butter in baked goods, while dates can be blended into dressings or sauces for added sweetness.

So next time you're looking for something sweet, reach for some fresh fruit instead of reaching for the candy jar!

Overall, adding more fruits to your plant-based diet is an easy way to improve your health and enjoy delicious flavors at the same time.

Try the irresistible taste of our whole food plant-based fruit cakes, dry fruit laddu and more healthy sweetness from Sampoorna Ahara. They are made with fruits and other wholesome ingredients, they provide a healthier and delectable option for your sweet cravings.

Whether it's incorporating them into meals or enjoying them as snacks on their own, there are endless ways to make fruit a staple in your daily routine.

Don't forget to experiment with different varieties from kiwi to mangoes and discover new favorites along the way!


Incorporating a variety of colorful vegetables into your plant-based meal plan is an easy way to boost your nutrient intake and add delicious flavor to your meals. Here are four vegetables you can try:

  1. Corn: This sweet and crunchy vegetable is rich in fiber, vitamins, and minerals like thiamin, niacin, and folate.
  2. Broccoli: This cruciferous vegetable is packed with nutrients like vitamin C, vitamin K, potassium, and fiber. It's also low in calories.
  3. Blueberries: Although technically a fruit, blueberries are a great addition to any veggie dish for their antioxidant content. They contain anthocyanins which give them their vibrant color.
  4. Pumpkin seeds: These tasty seeds provide protein, healthy fats, magnesium, and zinc which support immune function.

To make these vegetables even more nutritious, use nut buttersinstead of butter, oil, or ghee when cooking or roasting them. By incorporating these veggies into your plant-based meal plan, you'll be on the right track toward optimal health as a beginner!


Spinach is one of the best greens to add to your plant-based meal plan. This leafy vegetable is low in calories and carbs, making it an excellent addition for those who want to maintain a healthy weight.

But more than that, spinach is also packed with essential nutrients for good health. In fact, just one cup of cooked spinach contains 181% of your daily recommended vitamin K intake, which helps keep your bones strong and healthy.

Aside from vitamin K, spinach is also rich in other vitamins and minerals such as iron, calcium, and magnesium. It's also a great source of protein, with one cup containing around 5 grams of protein.

Additionally, studies have shown that adding more leafy greens can help lower cholesterol levels and reduce the risk of heart disease. So go ahead and make spinach one of your favorite veggies - you won't regret it!

Another way to enjoy these amazing green leaves is by making a delicious salad with nuts like almonds, cashews, pistachios as toppings. These nuts are tasty and packed with essential nutrients that will complement the benefits you get from eating spinach.

By making these simple changes in your lifestyle - incorporating more plant-based foods into your diet instead of animal-derived foods - you can improve your overall health while still enjoying delicious meals every day!

Cruciferous Vegetables

You'll be pleasantly surprised by the variety of flavors and textures you can enjoy when you start including cruciferous vegetables in your plant-based meal plan.

These vegetables, such as broccoli, cauliflower, and Brussels sprouts, are a great source of fiber and vitamins. Also, they contain phytochemicals that have been shown to help prevent cancer and other chronic diseases.

If you're worried about getting enough protein on a plant-based diet, don't worry! A cup of cooked broccoli has 4 grams of protein, while a cup of cooked Brussels sprouts contains 3 grams.

You can also add chickpeas to your meals for an extra protein boost. Pair these veggies with other plant-based foods like blueberries or quinoa to make your meals even more nutritious.

With these delicious options available to you, incorporating cruciferous vegetables into your diet will be easy and enjoyable!

Lentils, Pulses and Legumes

If you're looking for a tasty and filling protein source, lentils, pulses, and legumes are great options that can be easily incorporated into your plant-based meal plan for beginners. Here are three reasons why you should include these nutritious foods in your diet apart from upping your protein intake.

  1. High fiber: Lentils, pulses, and legumes are rich in soluble and insoluble fiber, which helps regulate blood sugar levels, improve digestion, and promote weight loss.
  2. Source of iron: These plant-based proteins are also packed with iron which is essential for carrying oxygen around the body and maintaining healthy skin, hair, and nails.
  3. Versatile ingredients: From soups to salads to curries, lentils, pulses, and legumes, can be used to make delicious meals that will keep you satisfied throughout the day.

To get started on incorporating these ingredients into your meals try out this easy recipe for Lentil Soup:


  • 1 cup red lentils
  • 4 cups vegetable broth
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 tsp cumin powder
  • Salt to taste


  1. Rinse the lentils thoroughly under cold water.
  2. In a large pot sauté onions until soft then add garlic and cumin powder.
  3. Add the rinsed lentils to the pot along with 4 cups of vegetable broth.
  4. Bring to boil then reduce heat to medium-low heat.
  5. Let it simmer until lentils are tender (about 20 mins).
  6. Use an immersion blender or regular blender (in batches) to puree soup until smooth.
  7. Season with salt to taste.

This recipe is not only delicious but also healthy as it contains protein from the lentils while being low in fat and calories making it perfect for those following a plant-based meal plan!

Additionally you can also try making our kadala curry, the whole food plant-based way!

Whole Grains

Whole grains are a vital component of a healthy diet, and they offer numerous health benefits. According to the American Heart Association, eating at least three servings of whole grains per day can reduce your risk of heart disease by up to 30%. Whole grains include foods such as brown rice, quinoa, oats, barley, and whole wheat bread.

Incorporating more whole grains into your diet is easy. Try swapping out white rice for brown rice or having a slice of whole wheat bread with your meals.

You can also try adding chia seeds to your breakfast smoothie or using corn tortillas instead of flour tortillas in your tacos.

Eating more whole grains can also help you manage calorie intake and blood sugar levels while reducing the risk of cardiovascular disease.

Nuts and Seeds

Nuts and seeds are an excellent addition to any plant-based meal plan. They provide a variety of healthy fats, fiber, protein, and essential nutrients that can help you maintain a balanced diet. Whether you're vegetarian or vegan, nuts and seeds offer a great alternative to animal-based protein sources.

If you're looking for a snack that is both satisfying and nutritious, try incorporating nuts or seeds into your daily routine. Almonds, cashews, sunflower seeds, sesame seeds, chia seeds, flaxseeds - the possibilities are endless!

Not only do they add texture and flavor to your meals but they also promote long-term health benefits like reducing the risk of heart disease and maintaining a healthy weight.

At Sampoorna Ahara, we have a variety of nut butters, sweets and savouries made of nuts and seeds like pumpkin seed barfi, with wholesome ingredients that offers guilt-free healthy and tasty snacks!

So if you want to live a healthy lifestyle while enjoying delicious food options in your plant-based meal plan; don't forget about nuts and seeds!

Herbs and Spices

You can take your plant-based meals to the next level by incorporating herbs and spices, adding a burst of flavor and nutrition to your dishes.

Herbs and spices are not only flavorful but also have an array of health benefits. For example, turmeric is known for its anti-inflammatory properties, ginger aids digestion, and cinnamon can help regulate blood sugar levels, black pepper increases nutrient absorption.

When creating plant-based recipes, herbs and spices can be used to replace salt or other additives that aren't as healthy. This is especially important for beginners who are transitioning into a plant-based lifestyle.

Using more herbs and spices instead of processed ingredients lower your risk of cancer and improves cholesterol levels while still enjoying delicious meals.

So don't hesitate to experiment with different combinations! Your taste buds will thank you for it.


Berries are a tasty addition to any diet, and did you know that blueberries contain more antioxidants than any other fruit or vegetable? Antioxidants protect your body from free radicals, which can damage your cells and lead to chronic diseases like cancer.

Strawberry, blueberry, gooseberry, blackberry, raspberry...depending on where you live, you can enjoy fresh or frozen berries everyday.

If you're looking for ways to include berries in your plant-based meal plan, try making a berry sauce with water or nut butter and vinegar.

Simply blend fresh berries with nut butter/water, vinegar, and a pinch of salt or miso paste until smooth. This sauce is perfect for drizzling over salads or roasted vegetables. You can also add nuts or coriander for extra flavor.

You can also sprinkle fresh berries on top of oatmeal or yogurt for added sweetness and nutrition.


Flaxseed is a versatile ingredient that can add a nutty flavor and texture to your favorite dishes.

Here are three reasons why you should consider incorporating flaxseed into your plant-based meal plan for beginners:

  1. It's a great source of fiber: Flaxseed is high in both soluble and insoluble fiber, which can help keep you feeling full and satisfied for longer periods of time.

  2. It's an excellent alternative to animal-derived foods: If you're looking to reduce your intake of animal products, flaxseed can be a great substitute for eggs in baking recipes or as a topping for curd rice or oatmeal.

  3. It's easy to incorporate into your diet: You can sprinkle ground flaxseed on top of salads or mix it into smoothies, nut butter, or water for an added boost of nutrition.

In addition to these benefits, flaxseed has also been shown to have anti-inflammatory properties and may even help lower cholesterol levels.

Also, you can indulge in the delightful flavors of Sampoorna Ahara's Vitamin B12 fortified flax seed laddus and spicy flax seed crackersand savor the satisfying crunch of our spicy flaxseed crackers, making them a delicious addition to your culinary repertoire.

So next time you're planning out your meals, don't forget about this powerful little seed! Try adding some roasted chickpeas with ground flaxseeds sprinkled on top as a crunchy snack option.

7 Days Plant-Based Diet Meal Plan

(click on links for healthy vegan recipes or products)

Day 1


Banana Chia Seed Smoothie




Brown Rice

Vegan Tofu Amaranthus Gravy


Baked Masala Vada Crackers




Millet Dosa

Coconut chutney

Knol kohl sambar

Flaxseed B12 Laddu

Day 2






Foxtail Millet


Keerai Masiyal


Oil-free Poha Chivda





Navratna Korma

Flaxseed B12 Laddu

Day 3






Rajma Masala


Aloo gobi


Sugar-free Peanut butter cookies



Whole Grain Pasta

Dinner Rolls

Flaxseed B12 Laddu

Day 4


Fresh Fruit




Ridge Gourd Curry


Red Rice


Sugar-free Chocolate Truffles




Ridge Gourd Chutney



Flaxseed B12 Laddu

Day 5


Energy Bars




Broccoli Palak Masala Gravy




Pita Crunchies with Tofu Cheese Dip



Plant-based Whole Grain Pizza

Flaxseed B12 Laddu

Day 6


Breakfast Jar




Gobi Manchurian

Fried Rice






Jowar Roti


Pitla/Junka Gravy

Flaxseed B12 Laddu

Day 7


Onion Uttapam



Plant-based Raitha

Bisi Bele Bath

Oil-free Chips


Chocolate Cake-in-a-jar




Gobi Matar Tofu


Flaxseed B12 Laddu

Frequently Asked Questions

Can I still get enough protein on a plant-based diet?

Yes, you can get enough protein on a plant-based diet by incorporating foods such as beans, legumes, nuts, and seeds. Aim for a variety of protein sources and meet your daily caloric needs to ensure adequate intake.

Do I need to take any supplements on a plant-based diet?

Two supplements are recommended - vitamin d and vitamin B12 . Consult with a healthcare professional for personalized advice.

How can I make sure I'm getting enough iron on a plant-based diet?

To ensure adequate iron intake on a plant-based diet, focus on consuming iron-rich foods like spinach, lentils and tofu. Pairing these with vitamin C sources like citrus fruits or peppers can also enhance absorption. Consider a blood test to monitor levels.

Is it more expensive to eat a plant-based diet compared to a meat-based diet?

Eating a plant-based diet can be more affordable than a meat-based one. While some vegan substitutes may be pricey, staples like beans, grains, and produce are often cheaper and provide more nutrients per dollar.

Is it realistic to follow a plant-based diet while dining out or traveling?

Yes, it is realistic to follow a plant-based diet while dining out or traveling. Look for restaurants with vegan options and plan ahead by packing snacks. Connect with local plant-based communities for recommendations and support.


Congratulations on completing your 7-day plant-based meal plan for beginners!
By now, you have experienced the numerous benefits of a whole food plant-based diet. Your body is feeling lighter, more energized, and healthier.

You have also done your part in taking care of the environment by reducing your carbon footprint.

As you continue on this journey towards a healthier lifestyle, remember to keep in mind the reasons why you started. Think of the animals who are spared from harm, think of the planet that is saved from destruction, and most importantly, think of yourself - your health and well-being.

Remember that a plant-based diet is about what you eat and how you live your life. It's about being mindful of what goes into your body and making conscious choices to support your and the planet's health.

Keep exploring new recipes, foods, and ways to nourish yourself and the world around you. Together we can create a better future for ourselves and for generations to come.

  1. Next Steps

    Congratulations, you are all set to start your plant-based journey. Here are some resources that will help you take the next step

    1. Book an online consultation with Dr. Achyuthan Eswar for a personalized medical consultation to prevent, treat and better manage lifestyle diseases through diet and lifestyle
    2. Learn to cook delicious whole food plant based goodies and sign up for courses on health and wellness from the comfort of you home. Join our online courses from anywhere in the world
    3. Get daily essentials to cook healthy meals at home
    4. Stock up on delicious sweets and snacks that are sugar/jaggery-free, oil-free, maida-free and plant-based - Available Pan-India

Leave a comment

Please note, comments need to be approved before they are published.