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Free and Easy WFPB Vegan 7-Day Meal Plan For Beginners (+ BONUS RECIPES)

Written by Ali Donahue
Free and Easy WFPB Vegan 7-Day Meal Plan For Beginners (+ BONUS RECIPES)

Quick Take

A whole food plant-based diet can be overwhelming when you’re starting out. But being a plant-based beginner doesn't have to be so difficult! Luckily, MamaSezz is here to guide you. One of the best ways to stick with your new healthy lifestyle? Getting a WFPB meal plan in place! Keep reading to get our top planning tricks, meal prep tips, PLUS a free and delicious meal plan for whole food plant-based beginners. These vegan recipes will be sure to knock your socks off! 

Note: If you're just plant-curious and 80% plant-based, we've got you covered too!

On This Page

Overwhelmed by Meal Prep?

3 Steps to Meal Planning Success

Your Free One Week WFPB/Vegan Meal Plan

How to Skip Meal Planning (and Still Eat a Healthy Plant-Based Diet)

Key Takeaways

Before we begin: Get WFPB delivered, fresh and ready-made!

Want to feel and look your best with a whole food plant-based diet but need help getting started? Get ready-made and delicious WFPB meals delivered fresh with the MamaSezz Detox and Reboot Bundle.

Overwhelmed by Meal Prep?

Looking to try a whole-food plant-based (WFPB) or vegan diet but overwhelmed by the thought of vegan meal prep? We get it. Finding and preparing plant-based and vegan recipes can be daunting if you are inexperienced and have a busy life.  

At MamaSezz, we know that when you eat a whole food plant-based diet, your body gets all the nutrition it needs (with no B.S — "bad stuff"). And it’s better for the planet than the Standard American Diet.

But figuring out how to meal plan and making vegan recipes from scratch can be a pain in the you-know-what.

We’re to help! This easy vegan meal plan will save you time and hassle. No need to spend hours searching for easy vegan recipes or pouring over nutrition labels. And the best part? All of these vegan recipes are also WFPB (whole food plant based) so they are loaded with whole grains, fruits, veggies and nuts, while also being refined sugar-free and oil-free. 

Let’s dive right in and you can see for yourself just how easy plant-based meal prep can be.

3 Steps to Meal Planning Success

1. Wash, Cut and Batch Cook Vegetables in Advance

 

As with any meal prep, WFPB and vegan meal prep  always go faster quickly if you wash and batch cook and chop veggies in advance, especially since you will be eating a lot of nutritious vegetables. So go and stock up on all your favorite veggies and instead of putting them away when you get home, get started peeling, chopping, dicing, and steaming. Then store them in your fridge (properly) ready to add to anything. Your future self will thank you!

2. Make a Grocery List (and Stick to It)

One of the biggest stressors when making the switch to plant-based eating? The grocery store! It can feel like a brand new and confusing world of ingredients you’ve never even heard of (Medjool dates, Nutritional Yeast???). The good news is making a list can go a long way to alleviate uncertainty, not to mention it saves loads of time.

Start with a simple WFPB meal plan and shopping list. Install a whiteboard in your kitchen with reusable markers and make a note when you need to refresh pantry items. Take a picture of your list before you set our to the grocery store. Or, take the modern approach and start a note pad in your phone (you can even share these "notes" with other household members, so that all members can add items, and delete items as they shop in real-time). A list will also make you less likely to impulse buy and save you money and waste. The more familiar you get with plant-based meal planning the easier shopping will get. We promise! Keep this WFPB shopping list as a resource when you're feeling overwhelmed.

3. Fill your Kitchen with Nutrient-dense Food

wfpb snacks

We all like a good snack (even those of us trying to lose weight). And snacking doesn’t have to get in the way of your healthy living goals. The easier it is to make good choices, the more likely you’ll actually make them. Stock your kitchen with whole foods, like natural fruits, vegetables, nuts, and whole grains — and take away the B.S. (bad stuff) like processed foods, meat, and dairy products.

Need snack ideas? We’ve got ‘em in spades. Some of our favorite quick and easy WFPB snacks: peanut butter (or other kinds of nut butter), dates, dried or fresh fruit, nuts, and edamame. You can also check out these 15 plant-based snacks from Chef Caroline.

Hot WFPB tip: If you're trying to get the family to eat more plant-based snacks, set out bowls of chopped veggies with dip, bowls of washed chopped fruit, and bowls of dried fruit. You may notice that they slowly start to *disappear*... magic!  

Your Free One Week WFPB/Vegan Meal Plan

The final piece to your meal planning success? An actual free WFPB meal plan with vegan recipes might help! These healthy recipes are great for plant-based beginners and feel free to change them to your liking, More of a savory breakfast person? Swap out the sweeter recipes for something salty. Not feeling one particular ingredient? Get creative and experiment to fit your taste. The more you play around, the more comfortable you’ll get switching things up. And we’ve got a boat load of BONUS plant-based recipes from Chef Caroline to explore when you’re ready.

*NOTE: If you're 80% plant-based, or plant-curious, that's okay too! Sub out of few of your typical meals with a few veggie centric ones, or top with a little meat or cheese as a garnish to start. 

7 Days of Plant-Based Breakfast

green smoothie

The typical American breakfast is loaded with animal products, and that’s not great for your health. These plant-based breakfast recipes mimic traditional breakfast foods in flavor, but are high in nutrients and fall in line with a healthy vegan diet.

Pro tip: you don’t have to confine yourself to “breakfast foods” just because it’s the morning. We’d eat MamaSezz Scalloped Potatoes for breakfast any day of the week!

1. Creamy Vegan Green Smoothie

Smoothies are one of the easiest healthy breakfasts out there. To save time, compile ingredients the night before so in the morning all you have to do is blend. Try this Mamasezz original recipe, and again, feel free to switch things up should the mood strike! Add favorite ingredients like extra natural peanut butter or oats. Pour it into a mason jar or your travel mug and drink it on the go.

2. Bean, Potato, & Veggie Vegan Breakfast Hash

We love make-ahead dishes and this delicious hash is something you can whip up in advance and eat for days. Adjust the spices to your palette.

3. Sweet Potato Toast

Another great plant-powered breakfast! Sweet potato toast is a quick way to get important nutrients, like fiber, potassium, and vitamins A and C. Top with your favorite nut butter and fruit for a sweet morning treat.

4. Breakfast Tacos

Savory breakfast people, rejoice! These tacos are the perfect breakfast to take on-the-go. Double the recipe and enjoy multiple times throughout the week.

5. Turmeric Steel Cut Oats

A classic oatmeal with a nutritious (anti-inflammatory!) twist. Just a few extra ingredients turn regular oatmeal into something spectacular. (And to stay WFPB, omit the oil!). 

6. Plant-Based Pancakes

And easy vegan recipe that’s kid-friendly, to boot? Heck yes, parents! Nothing says weekend like pancakes and these are refined sugar-free.

7. Chipotle Black Bean Avocado Toast

Avocado toast is all the rage these days, and for good reason — it’s loaded with nutritious ingredients and is super satisfying. This Mamasezz recipe is mouth-wateringly delicious and will keep you sated through lunch time.

7 Days of Plant-Based Lunch

curried chickpea salad

Eating lunch out is hard on your health and budget. These make-ahead recipes will keep you and your plant-based lifestyle on track, whether you’re at work or traveling.

1. Sweet Beet Salad

Say hello to this easy-to-make salad that’s great year-round. Pro tip: prep the veggies in advance for a quick lunch.

2. Quinoa Kale Bowl

Bowls are a great lunch for beginners because they are easily customizable. Better yet, they can be served warm or cold, so don’t feel like you need to hunt down a microwave.

3. Curried Chickpea Salad

Reminiscent of chicken salad - but without the BS (Bad Stuff). This healthy plant-based version will give you tons of flavor, without the animal products.

4. Black Beans and Greens Over Rice

This quick lunch is easy to make in advance. Top with some fresh avocado, and you are good to go, my friend.

5. Portobello Plant-Based "BLT" Sandwich

An All-American sandwich turned WFPB, this “BLT” has all the best elements of the original, without any of the junk.

6. Vegan Chopped Salad

Full of crunch and ready to munch, this salad has the potential to become a weekly staple for lunchtime. Loaded with fiber and nutritious veggies, salads are a must for any vegan meal plan.

7. Low Fat Creamy Mashed Chickpea and Veggie Sandwich

Make this chickpea filling ahead of time for a quick, healthy sandwich even your kiddos will enjoy.

7 Days of Plant-Based Dinner

vegan fried rice

A whole-food plant-based dinner doesn’t have to be complicated. These dishes are light on preparation and heavy on nutrients to help carry you through the night and into tomorrow.

1. Mexican Quinoa Stuffed Sweet Potatoes

Omit the oil and you've got one protein-packed WFPB and zesty dinner recipe. Keeps great as leftovers!

2. Antioxidant Packed Vegetable and Wild Rice Soup

This soup can be made in the Instant Pot or on the stove — a true classic, but with extra nutrients.

3. Plant-Based Buffalo Quinoa

You won’t miss the chicken in this spicy buffalo dish. Pack up any leftovers for tomorrow’s lunch.

4. Plant-Based Vegetable Fried Rice

Who needs takeout when you can make your own nutritious fried rice at home? Using vegetable broth instead of oil, this oil-free fried rice recipe is the Chinese-food lover’s WFPB dream come true.  

5. Roasted Cauliflower Burrito Bowls

Make this recipe with brown rice or cauliflower, and you have an easy dinner that’s as fun as it is nutritious. (Omit oil.) 

6. Creamy Plant-Based Avocado Pasta

Comfort food doesn’t have to be nutrient deficient. This pasta dish will energize your body while it warms your soul.

7. Mexican Vegan Stuffed Peppers

Everyone loves a good slow cooker recipe, and this flavorful dish won’t disappoint. Load the ingredients into your cooker in the morning and comfort food will be waiting when you get home.

Want to Skip the Meal Planning Altogether?

You can always order No B.S. Ready-to-Eat meals from MamaSezz. Whether you want MamaSezz every day, or to keep it on hand for the night’s when cooking just isn’t in the cards, we’ve got your back.

MamaSezz meal programs like the 2 Week Detox and Reboot, the Get Me Started Program, the Peak Performance Bundle or the Guaranteed Weight Loss Program, all come with 7-day meal plans, grocery shopping lists (for supplemental fresh fruits and veggies to accompany your meals) and top WFPB tips and tricks.

Start with the 2-Week Detox and Reboot Program today. 

Here is a sample of Day 1 of the MamaSezz Detox and Reboot meal plan: 

 

Key Takeaways

A healthy lifestyle doesn't have to be hard! Checking off these items will keep you organized, full, and happy!

  • Get an easy WFPB/vegan meal plan in place.
  • Batch cook to make meal prep a breeze.
  • Always bring a shopping list to the grocery store (and stick to it).
  • Fill your pantry will healthy snacks (and purge the junk!).
  • Make going plant-based super easy with ready-made vegan meals delivered from MamaSezz – perfect when you don’t have time or energy to prep!

Updated 5/10/21

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By Caroline DiNicola Fawley

Caroline is a plant-based chef, recipe designer, and whole food plant-based nutrition educator, with a Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies.



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