Meal plan

A photo of the berry fruit smoothie, with about five extra blueberries added on top.

A plant-based day at a glance


Option 1: Berry Fruit Smoothie

  • 1 cup skim milk, almond or fortified soy milk
  • 1⁄2 banana
  • 2 tbsp low-fat yogurt
  • 1⁄2 cup mixed fresh or frozen berries (strawberries, blueberries, raspberries)
  • 2 tbsp ground flax seed

Option 2: Toast and Fruit

  • Whole-grain toast with a nut butter (peanut, hazelnut or almond) and fruit salad (e.g. banana and peach slices with cottage cheese)


Veggie wrap

  • Whole-grain tortilla
  • Hummus spread
  • Spinach, avocado or hardboiled egg slices
  • Roasted red peppers
  • Red onion
  • Crumbled goat or feta cheese


  • 1 cup low-fat yogurt
  • 1⁄4 cup bran cereal or buds, topped with:
  • Fresh (pear slices, berries) or dried fruit (apricots, cranberries)


Veggies & Dip

  • Hummus or guacamole
  • Chopped veggies (peppers, carrots, celery, broccoli, tomatoes, cauliflower) and/or whole-grain pita pieces

Skim Milk - 1 cup


Romaine and Spinach Salad, topped with:

  • Fresh fruit (strawberries, pears, blueberries) or dried fruit (cranberries, cherries, or chopped apricots)
  • Toasted nuts (slivered almonds, chopped walnuts or pistachios)
  • Balsamic vinaigrette

Beanie-Veggie Frittata with feta cheese