Plant-based meal plan, mostly plants, no rules.
Plant-based eating means plants take up most of the plate, with eggs, dairy and fish as optional guests. Here is a week at about 1,650 calories a day, built on the Harvard Healthy Eating Plate. Alma can fit it to your goal.
Built from Harvard Healthy Eating Plate and AHA advice.
The rules
Three habits, most of the work
Plants take up half the plate
Vegetables and fruit at every meal, in whatever form you like.
Eggs, dairy and fish are optional
Small portions on some days. Skip them all for a fully vegan week.
Fiber comes from whole plants
Beans, oats, fruit and vegetables carry most of it.
Sample week
Seven days of plant-forward meals
About 1,550 to 1,750 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastYogurt bowl with kiwi and oats1 cup plain Greek yogurt, 2 kiwis, ¼ cup rolled oats, 1 tbsp pumpkin seeds
LunchWhite bean, edamame and arugula bowl¾ cup white beans, ½ cup shelled edamame, arugula, 1 tbsp olive oil, 1 slice sourdough
SnackCottage cheese with pear¾ cup cottage cheese, 1 pear, cinnamon
DinnerSheet-pan salmon with potatoes and kale5 oz salmon, 1 cup roasted potatoes, 2 cups kale, 2 tsp olive oil
About 1,660 kcal114 g protein35 g fiber
Day 2Tuesday
- BreakfastEggs with mushrooms on sourdough2 eggs, 1 cup mushrooms, 1 tsp olive oil, 1 slice sourdough, 1 orange
- LunchQuinoa bowl with edamame and tahini1 cup cooked quinoa, ½ cup edamame, shredded carrot, 1 tbsp tahini, lemon
- SnackHummus with cucumber and pita¼ cup hummus, 1 whole-wheat pita, cucumber
- DinnerChickpea and spinach curry with rice1 cup chickpeas, 2 cups spinach, 1 cup tomato sauce, ¾ cup cooked brown rice, 2 tsp olive oil
About 1,640 kcal66 g protein41 g fiber
Day 3Wednesday
- BreakfastOvernight oats with yogurt and berries½ cup rolled oats, ½ cup Greek yogurt, ½ cup milk, 1 cup strawberries
- LunchLentil soup with a side salad1½ cups lentil and vegetable soup, side salad with 2 tsp olive oil, 1 slice sourdough
- SnackApple with almond butter1 apple, 1 tbsp almond butter
- DinnerShrimp and vegetable stir-fry with rice5 oz shrimp, 2 cups mixed vegetables, ¾ cup cooked brown rice, 1 tbsp sesame oil
About 1,550 kcal81 g protein35 g fiber
Day 4Thursday
- BreakfastMushroom and cheddar omelet2 eggs, 1 cup mushrooms, 1 oz cheddar, 1 slice sourdough, 1 tsp butter
- LunchChickpea and farro salad¾ cup chickpeas, ¾ cup cooked farro, cherry tomatoes, 1 tbsp olive oil, ½ oz feta
- SnackYogurt with blueberries and flax¾ cup Greek yogurt, ½ cup blueberries, 1 tbsp ground flax
- DinnerBaked cod with lentils and greens5 oz cooked cod, ¾ cup cooked lentils, 2 cups spinach, 1 tbsp olive oil, lemon
About 1,630 kcal113 g protein36 g fiber
Day 5Friday
- BreakfastPeanut butter and banana toast1 slice sourdough, 1 tbsp peanut butter, 1 banana
- LunchVegetable and egg fried rice2 eggs, 1 cup cooked brown rice, 1 cup peas and carrots, 2 tsp canola oil
- SnackEdamame with almonds1 cup shelled edamame, ½ oz almonds
- DinnerHalloumi and chickpea traybake2 oz halloumi, 1 cup chickpeas, zucchini, peppers, 2 tsp olive oil
About 1,690 kcal81 g protein35 g fiber
Day 6Saturday
- BreakfastFarro breakfast bowl with egg1 cup cooked farro, 1 egg, 1 cup spinach, 1 tsp olive oil
- LunchTofu rice bowl with cucumber5 oz tofu, 1 cup cooked brown rice, cucumber, 1 tbsp soy sauce, 1 tsp sesame oil
- SnackCarrots with tzatziki and walnuts1 cup carrot sticks, ¼ cup tzatziki, 1 oz walnuts
- DinnerLentil and vegetable pasta¾ cup cooked whole-wheat pasta, ½ cup cooked lentils, 1 cup marinara, ½ oz Parmesan, 2 tsp olive oil
About 1,680 kcal75 g protein34 g fiber
Day 7Sunday
- BreakfastBaked oatmeal with apple½ cup rolled oats baked with 1 egg and 1 cup milk, ½ apple, 2 tbsp walnuts
- LunchMezze plate with egg¼ cup hummus, ½ cup tabbouleh, 2 boiled eggs, cucumber, 5 olives
- SnackCottage cheese on sourdough½ cup cottage cheese, 1 slice sourdough, 1 cup cherry tomatoes
- DinnerWhite bean and polenta bake1 cup white beans, 1 cup zucchini and peppers, 1 cup marinara, 1 cup polenta, 1 oz mozzarella
About 1,720 kcal84 g protein36 g fiber
Shopping list
What to buy
Most days
Now and then
Frozen vegetables and canned beans keep the week cheap and quick.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What does plant-based eating mean?
Mostly plants: vegetables, fruit, whole grains, beans, lentils, nuts and seeds. Many people who eat plant-based still include eggs, dairy and fish now and then. It is a direction of travel, not a strict list of banned foods.
Is a plant-based diet the same as vegan?
No. A vegan diet leaves out every animal food. A plant-based diet puts plants first and may still include eggs, yogurt, cheese or fish. This plan uses those foods in small portions, and you can drop them for a fully vegan week.
How much protein is in this plant-based meal plan?
About 65 to 115 g a day, from beans, lentils, soy, eggs, dairy and fish. A cup of cooked lentils has about 18 g of protein and one large egg about 6 g, per USDA FoodData Central. Spread across four meals, that covers most adults.
How many calories is this meal plan?
About 1,550 to 1,750 calories a day, with 34 to 41 g of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Do I need supplements on a plant-based diet?
If you eat eggs, dairy and fish, you get vitamin B12 from food, since it is found naturally in animal foods. If you drop them, the NHS says sources for vegans are limited and a supplement may be needed. Ask your clinician.
How does Alma help with a plant-based plan?
Alma builds a plan around your goal and the foods you like, so you can start from plants and add what you want. Log a meal by photo, voice or text in about 10 seconds, and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.