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Flexible 7-Day Menu


This blueprint provides a structured yet flexible approach to plant-based eating. It ensures complete daily micronutrient coverage while allowing variety so you don’t eat the same meals every day.

Use the core food list to create your own custom meals, or follow the sample menu until you feel more confident with substitutions.

Features

✓ Low Core Macros
✓ Flexible Meal Swaps
✓ Quick & Simple Meals
✓ Time-Intensive Meals on Weekends
✓ Built-In Weekend Comfort Foods

The Blueprint 

Each day provides exact food amounts for accuracy plus tips on best implementation. As long as you include core foods for each day, the items from the list below will add to your nutrition and boost your vitamin and mineral intake even further. Since they are low fat and relatively low carbohydrates foods, you can add them in unlimited amounts.   

 

Unlimited Foods 

These foods are low in fat and carbohydrates and can be consumed in unlimited amounts to enhance variety and nutrient intake:

Cucumbers, zucchini, cabbage, broccoli, cauliflower, tomatoes, carrots, mixed greens (lettuce, kale, arugula), mushrooms, onions, strawberries, blueberries.

When these appear in the Core Foods section, the listed amount is the minimum required—you can go over as desired.

 

Core Food + Sample Menu



Monday Core Foods

Metric


  1. 120 g cooked black beans 
  2. 240 ml almond milk
  3. 120 ml soy milk
  4. 100 g soy yogurt
  5. 100 g tofu or 100 g soy yogurt
  6. 120 g oat flakes or oat flour
  7. 200 g potatoes
  8. 100 g mushrooms
  9. 200 g broccoli
  10. 200 g green beans
  11. 150 g ~ 2 medium carrots
  12. 100 g ~ 1 medium banana
  13. 60 g ~ 3 medium dried figs
  14. 15 g ~ 8 halves walnuts 
  15. 15 g ~ 2 tbsp sunflower seeds
  16. 10 g ~ 1 tbsp flax or chia seeds
  17. 4 ml ~ 1 tsp olive oil

US


  1. ½ cup cooked black beans
  2. 1 cup almond milk
  3. ½ cup soy milk
  4. ½ cup soy yogurt
  5. 3 oz tofu or ½ cup soy yogurt
  6. 1⅓ cups rolled oats or 1 cup oat flour
  7. 7 oz potatoes
  8. 3 oz mushrooms
  9. 7 oz broccoli
  10. 7 oz green beans
  11. 5 oz ~ 2 medium carrots
  12. 3 oz ~ 1 medium banana
  13. 3 oz ~ 3 medium dried figs
  14. 8 halves walnuts
  15. 2 tbsp sunflower seeds
  16. 1 tbsp flax or chia seeds
  17. 1 tsp olive oil

Monday Core Macros: 1700 Calories, 270 g carbs, 67 g protein, 46 g fat

Monday Sample Menu

Breakfast: Oat Pancakes or Oats
Lunch: Baked Potatoes, Tofu Bites, Green Beans 
Dinner: Black Bean Salad


Tuesday Core Foods

Metric


  1. 120 g cooked lentils
  2. 240 ml almond milk
  3. 120 ml soy milk
  4. 100 g soy yogurt
  5. 200 g tofu or 200 g soy yogurt
  6. 120 g oat flakes or oat flour
  7. 60 g dry rice or rice flour
  8. 100 g mushrooms
  9. 300 g ~ 1 medium eggplant
  10. 240 g tomatoes
  11. 400 g squash or 240 g sweet potatoes
  12. 80 g ~ 1 small avocado
  13. 15 g ~ 8 halves walnuts
  14. 10 g ~ 1 tbsp flax or chia seeds
  15. 4 ml ~ 1 tsp olive oil

US


  1. ½ cup cooked lentils
  2. 1 cup almond milk
  3. ½ cup soy milk
  4. ½ cup soy yogurt
  5. 7 oz tofu or 1 cup soy yogurt
  6. 1½ cup oat flakes or 1 cup oat flour
  7. ¼ cup dry rice or ½ cup rice flour
  8. 3 oz mushrooms
  9. 15 oz ~ 1 medium eggplant
  10. 8 oz tomatoes
  11. 14 oz squash or 8 oz sweet potatoes
  12. 3 oz ~ 1 small avocado
  13. 8 halves walnuts
  14. 1 tbsp flax or chia seeds
  15. 1 tsp olive oil


Tuesday Core Macros: 1700 Calories, 270 g carbs, 67 g protein, 48 g fat

Tuesday Sample Menu

Breakfast: Chia Yogurt or Creamy Tofu (any) or Tofu Scramble
Lunch: Roasted Eggplant or Eggplant Oat Patties, Rice, Cucumbers, Yogurt Mayo
Dinner: Sweet Potato Lentils Salad or Sweet Potato With Lentils

 

Wednesday Core Foods

Metric


  1. 120 g cooked lentils
  2. 240 ml almond milk
  3. 120 ml soy milk
  4. 100 g soy yogurt
  5. 100 g tofu or 100 g soy yogurt
  6. 120 g oat flakes or oat flour
  7. 400 g potatoes 
  8. 200 g broccoli or cauliflower 
  9. 150 g ~ 2 medium carrots
  10. 150 g ~ 1 medium red bell pepper 
  11. 15 g ~ 8 halves walnuts
  12. 10 g ~ 1 tbsp flax or chia seeds
  13. 10 g ~ 1 tbsp nutritional yeast flakes 
  14. 4 ml ~ 1 tsp olive oil
  15. 2 g nori
  16. 1 Brazil nut

US


  1. ½ cup cooked lentils
  2. 1 cup almond milk
  3. ½ cup soy milk
  4. ½ cup soy yogurt
  5. 3 oz tofu or ½ cup soy yogurt
  6. 1⅓ cups oat flakes or 1 cup oat flour
  7. 14 oz potatoes
  8. 7 oz broccoli or cauliflower
  9. 5 oz ~ 2 medium carrots
  10. 5 oz ~ 1 medium red bell pepper
  11. 8 halves walnuts
  12. 1 tbsp flax or chia seeds
  13. 1 tbsp nutritional yeast flakes
  14. 4 ml ~ 1 tsp olive oil
  15. ½ sheet nori
  16. 1 Brazil nut

Wednesday Core Macros: 1600 Calories, 250 g carbs, 66 g protein, 40 g fat

Wednesday Sample Menu

Breakfast: Oat Pancakes or Oats
Lunch: Tofu Fish, Potatoes, Broccoli, Lemon Dill Dressing or Tofu Fish Steaks With Cauliflower
Dinner: Sweet Potato Lentils Salad or Sweet Potato With Lentils


Thursday Core Foods

Metric


  1. 60 g dry plant-based mince
  2. 120 g oat flakes or oat flour
  3. 60 g dry rice or rice flour
  4. 240 ml almond milk
  5. 120 ml soy milk
  6. 100 g soy yogurt
  7. 100 g mushrooms 
  8. 240 g tomatoes
  9. 200 g broccoli
  10. 120 g apples
  11. 150 g ~ 2 medium carrots
  12. 50 g kale
  13. 100 g ~ 1 medium banana
  14. 15 g ~ 8 halves walnuts
  15. 10 g ~ 1 tbsp flax or chia seeds
  16. 4 ml ~ 1 tsp olive oil

US


  1. ½ cup dry plant-based mince
  2. 1⅓ cups oat flakes or 1 cup oat flour
  3. ¼ cup dry rice or ½ cup rice flour
  4. 1 cup almond milk
  5. ½ cup soy milk
  6. ½ cup soy yogurt
  7. 3 oz mushrooms
  8. 8 oz tomatoes
  9. 7 oz broccoli
  10. 4 oz ~ 1 medium apple
  11. 5 oz ~ 2 medium carrots
  12. 2 oz ~ 2 cups kale
  13. 3 oz ~ 1 medium banana
  14. 8 halves walnuts
  15. 1 tbsp flax or chia seeds
  16. 1 tsp olive oil


Thursday Core Macros: 1600 Calories, 250 g carbs, 80 g protein, 38 g fat

Thursday Sample Menu

Breakfast: Oat Pancakes or Oats
Lunch: Creamy Mushrooms Over Rice
Dinner: Mince Broccoli Salad

 

Friday Core Foods

Metric


  1. 120 g cooked chickpeas
  2. 120 g oat flakes - or oat, rice or wheat flour 
  3. 240 ml almond milk
  4. 120 ml soy milk
  5. 100 g soy yogurt
  6. 150 g tempeh or 100 g tofu or 100 g soy yogurt
  7. 400 g sweet potato
  8. 200 g broccoli or cauliflower
  9. 60 g ~ 3 medium dried figs
  10. 10 g ~ 1 tbsp flax or chia seeds
  11. 10 g ~ 1 tbsp nutritional yeast flakes
  12. 4 ml ~ 1 tsp olive oil
  13. 1 Brazil nut

US


  1. ½ cup cooked chickpeas
  2. 1⅓ cups oat flakes - or 1 cup oat, rice or wheat flour 
  3. 1 cup almond milk
  4. ½ cup soy milk
  5. ½ cup soy yogurt
  6. 5 oz tempeh or 3 oz tofu or ½ cup soy yogurt
  7. 14 oz sweet potato
  8. 7 oz broccoli or cauliflower
  9. 3 oz ~ 3 medium dried figs
  10. 1 tbsp flax or chia seeds
  11. 1 tbsp nutritional yeast flakes
  12. 1 tsp olive oil
  13. 1 Brazil nut

Friday Core Macros: 1600 Calories, 270 g carbs, 64 g protein, 33 g fat

Friday Sample Menus

Breakfast: Chickpea Pancakes, Blondies, Muffins or Omelet
Lunch:  Broccoli Gratin or Cauliflower Pizza
Dinner: Tempeh Salad 

or

Breakfast: Oat Pancakes or Oats
Lunch:  Sweet Potato Chickpea Patties or Sweet Potato With Chickpeas
Dinner: Broccoli Gratin or Cauliflower Pizza



 

Saturday Core Foods

Metric


  1. 240 g cooked white beans
  2. 120 g oat flakes or oat flour
  3. 240 ml almond milk
  4. 120 ml soy milk
  5. 200 g soy yogurt
  6. 60 g popcorn or sweet corn
  7. 100 g mushrooms 
  8. 200 g green beans
  9. 150 g ~ 2 medium carrots 
  10. 150 g ~ 1 medium red bell pepper
  11. 15 g ~ 8 halves walnuts 
  12. 20 g ~ 2 tbsp flax or chia seeds
  13. 10 g ~ 1 tbsp nutritional yeast flakes
  14. 4 ml ~ 1 tsp olive oil

US


  1. 1 cup cooked white beans
  2. 1⅓ cups oat flakes or 1 cup oat flour
  3. 1 cup almond milk
  4. ½ cup soy milk
  5. 1 cup soy yogurt
  6. ⅓ cup popcorn kernels or ½ cup sweet corn
  7. 3 oz mushrooms
  8. 7 oz green beans
  9. 5 oz ~ 2 medium carrots
  10. 5 oz ~ 1 medium red bell pepper
  11. 8 halves walnuts
  12. 2 tbsp flax or chia seeds
  13. 1 tbsp nutritional yeast flakes
  14. 1 tsp olive oil


Saturday Core Macros: 1600 Calories, 260 g carbs, 77 g protein, 41 g fat

Saturday Sample Menu

Breakfast: Oat Pancakes or Oats
Lunch: Mushroom Walnut Patties, Kale Salad or Green Beans
Snack: Air-Popped Popcorn
Dinner: White Bean Salad




Sunday Core Foods

Metric


  1. 120 g cooked black beans 
  2. 50 g dry quinoa 
  3. 120 g rice or wheat flour (e.g., dry pasta)
  4. 240 ml almond milk
  5. 120 ml soy milk
  6. 200 g soy yogurt
  7. 240 g sweet potato
  8. 100 g mushrooms 
  9. 240 g tomatoes
  10. 200 g broccoli
  11. 300 g ~ 2 small zucchini
  12. 50 g kale 
  13. 80 g ~ 1 small avocado
  14. 60 g ~ 6 medium dried apricots
  15. 15 g ~ 2 tbsp pumpkin seeds
  16. 15 g ~ 2 tbsp sunflower seeds
  17. 10 g ~ 1 tbsp flax or chia seeds
  18. 4 ml ~ 1 tsp olive oil
  19. ½ Brazil nut

US


  1. ½ cup cooked black beans
  2. ¼ cup cooked quinoa
  3. 1 cup rice or wheat flour (e.g., dry pasta)
  4. 1 cup almond milk
  5. ½ cup soy milk
  6. 1 cup soy yogurt
  7. 8 oz ~ 1 medium sweet potato
  8. 3 oz mushrooms
  9. 9 oz tomatoes
  10. 7 oz broccoli
  11. 10 oz ~ 2 small zucchini
  12. 2 oz ~ 2 cups kale
  13. 3 oz ~ 1 small avocado
  14. 2 oz ~ 6 medium dried apricots
  15. 2 tbsp pumpkin seeds
  16. 2 tbsp sunflower seeds
  17. 1 tbsp flax or chia seeds
  18. 1 tsp olive oil
  19. ½ Brazil nut

Sunday Core Macros: 1700 Calories, 260 g carbs, 68 g protein, 48 g fat

Sunday Sample Menu

Breakfast: Quinoa Salad or Patties
Lunch: Creamy Mushroom Pasta With Broccoli or Creamy Sweet Potato Pasta
Dinner: Black Bean Salad





Shopping List: Download shopping list for this meal plan (.PDF)

Notes

How to easily add almond milk to your day?
Use almond milk in coffee, tea, or protein shakes. For a nutrient boost, start your morning with almond milk matcha tea.

How to easily add sweet potatoes to your day?

Bake whole sweet potatoes in the oven on Sundays, then store them in a glass container in the fridge. Enjoy them as snacks whenever you feel hungry or use them to make a creamy sweet potato snack.

For a quick and healthy dessert, take a whole baked sweet potato from the fridge, place it on a plate, drizzle with almond butter, and sprinkle with cinnamon for extra flavor.

Cooking Ingredients

- Salt, spices, baking powder
- Maple or agave syrup (max 40 ml ~ 2 tbsp per day)
- Cornstarch or potato starch (max 30 g ~ 3 tbsp per day)
- 4 ml ~ 1 tsp olive oil per day

If following our recipes, these ingredients are already factored in. If making custom meals, check with Cronometer to ensure macros are balanced.

 

Meal Prep Tips

✓ Sunday Prep: Roast potatoes and sweet potatoes. Store in an airtight glass container in the fridge.

✓ Monday Prep: Peel, cube, and salt eggplant for Tuesday. Store in a glass container or zip-lock bag in the fridge. Cook a double portion of rice for Tuesday & Thursday and refrigerate. Batch-cook beans, lentils, or grains if preferred for easier meal prep - or use canned instead.

✓ Use canned beans and lentils.

✓ Use frozen broccoli and frozen green beans. 

 

Supplements

If following this plan for more than 4 months, take Vitamin B12 – 1000 mcg once a week (or 500 mcg twice a week for better absorption).

 

 

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