Plant-Based Diet Meal Plan: Tips & Benefits In [UK] 2023
Updated on
- Written by Grace Fullerton, Health Writer
Medically reviewed by
Chelsea Rae Bourgeois, MS, RDN, LD
You may be wondering what foods are included in a plant-based diet meal plan. A plant-based diet can include a large variety of different foods. You do not have to be vegan or vegetarian to follow a plant-based diet. Some people on this diet eat strictly plant-based foods, while others eat primarily plant-based foods while occasionally including animal foods.
There are many reasons to start a plant-based diet. Some people may use a plant-based meal plan for weight loss or diabetes management. Others may simply want to live a healthier lifestyle. Keep reading to learn about the benefits of eating a plant-based diet.
What Is A Plant-Based Diet?
A plant-based diet is a way of eating where the majority of your diet is made up of plant-based foods. Plant-based diets can include meat, dairy, and eggs in moderation.
Benefits Of Plant-Based Diet
Plant-based diets can have many health benefits, including reduced risk of heart disease,[1] cancer risk, and cognitive decline.[2] However, primary health benefits appear to be weight management[3] and diabetes management.[4] Plant-based eating seems to lead to overall improved health, with the only potential downside[5] being a lack of protein and certain vitamins.
Weight Management
When people are trying to manage their weight, they often try to eat a healthy diet. Whether you are trying to gain weight or lose weight, a plant-based meal plan can help you stay on track. Research shows that a whole foods plant-based meal plan can help you lose weight.
Additionally, a 2014 review[3] of randomized control trials revealed that vegetarian diets offer more weight loss benefits than diets that include meat.
Researchers in 2020 and 2021 reviewed the available research for all different types of plant-based diets. These reviews found that plant-based diets typically had lower calorie density,[6] fat levels,[7] and cholesterol than non-plant-based diets. These differences resulted in weight loss and reduced obesity levels.
Diabetes Management
Diabetes can be a life-changing diagnosis. However, if you adhere to a plant-based diet for diabetes, it may help prevent or manage the condition. Research indicates[8] that a vegetarian diet may help regulate glucose levels, lower cholesterol levels, and regulate body weight in people with diabetes. These effects could make the vegetarian diet a beneficial tool for managing diabetes and other chronic diseases.
Another study[9] showed that adherence to a plant-based diet reduced the risk of developing type 2 diabetes. The individuals who more closely adhered to a plant-based diet had a lower risk of developing type 2 diabetes than individuals who only loosely adhered to plant-based eating.
Researchers[10] also reported a lower incidence of type 2 diabetes cases in populations that ate a healthy plant-based diet. These researchers defined a healthy plant-based diet as low in sugar, refined grains, potatoes, and animal foods.
Recommended Foods For A Plant-Based Diet
Different versions of plant-based diets recommend different foods. Some common variations of plant-based diets include vegetarian, vegan, pescatarian, and flexitarian. If you want to reap the rewards of a plant-based diet, experts recommend[11] avoiding foods high in sugar and saturated fats, even if they are plant-based.
Vegetarian
On a vegetarian diet, recommended[11] foods could include any food besides meat and seafood. Eating vegetarian does not necessarily mean you get most of your food from plants. If you want to get the benefits of a plant-based diet, you should eat primarily plant foods with a moderate amount of dairy products and eggs.
Vegan
The vegan diet excludes all animal-derived foods, meaning it is 100% plant-based. Getting all of the necessary nutrients from plant foods can be difficult. For this reason, experts recommend[11] that vegans be intentional about including foods abundant in protein, vitamin B12, calcium, and vitamin D.
Pescatarian
The pescatarian diet[11] is basically a vegetarian diet that includes seafood. In other words, pescatarians do not eat meat and poultry but do eat fish, seafood, dairy, and eggs. In order for the pescatarian diet to be plant-based, the majority of the foods consumed should be plant-based, with a moderate amount of seafood, dairy products, and eggs.
Flexitarian
The term flexitarian typically refers to someone who adheres to a vegetarian diet a majority of the time but occasionally eats meat and seafood. Some researchers[5] argue that a diet like this, which they call an omnivorous plant-based diet, is the best option for balancing nutritional needs.
A Sample Menu For 7 Days
A plant-based meal plan can include many different foods. Here is a one-week meal plan that includes plant-forward meals. However, you can swap out any foods that you do not like for other plant-based foods. A couple of lunches repeat so you can meal prep at the beginning of the week.
Monday
- Breakfast: Chia pudding made with chia seeds, almond milk, a dash of vanilla, and fresh or frozen blueberries.
- Lunch: Buddha bowl made with kale, chickpeas, brown rice, chopped cucumber, and shredded red cabbage, tossed in a creamy tahini dressing.
- Dinner: Vegan bean burger with lettuce, tomato, and onion on a sesame bun, served with sweet potato wedges.
Tuesday
- Breakfast: Vegan breakfast skillet with potatoes, crumbled tofu, tomatoes, and bell peppers, topped with red onion.
- Lunch: lentil and white bean soup made with tomatoes, carrots, and celery, topped with cilantro, and served with sourdough toast.
- Dinner: Veggie pasta made with spaghetti, marinara sauce, spinach, fresh cherry tomatoes, and zucchini.
Wednesday
- Breakfast: Oatmeal made with ats, almond milk, flax, chia, natural peanut butter, and a medium apple.
- Lunch: Buddha bowl made with kale, chickpeas, brown rice, chopped cucumber, and shredded red cabbage, tossed in a creamy tahini dressing.
- Dinner: Ramen made with ramen noodles, mushrooms, bok choy, and edamame, topped with bean sprouts and green onion.
Thursday
- Breakfast: Avocado toast made with avocado on whole wheat bread, topped with nutritional yeast, red pepper flakes, and sesame seeds.
- Lunch: lentil and white bean soup made with tomatoes, carrots, and celery, topped with cilantro, and served with sourdough toast.
- Dinner: Coconut curry made with chickpeas, cauliflower, and coconut milk, served over jasmine rice.
Friday
- Breakfast: Chia pudding made with chia seeds, almond milk, cocoa powder, and fresh or frozen strawberries.
- Lunch: Buddha bowl made with kale, chickpeas, brown rice, chopped cucumber, and shredded red cabbage, tossed in a creamy tahini dressing.
- Dinner: Pasta salad made with chickpea pasta, cherry tomatoes, bell pepper, black olives, red onion, and olive oil.
Saturday
- Breakfast: Smoothie bowl with frozen banana, frozen mixed berries, flax, and coconut or Greek yogurt, topped with fresh fruit and granola.
- Lunch: lentil and white bean soup made with tomatoes, carrots, and celery, topped with cilantro, and served with sourdough toast.
- Dinner: Stir-fry made with tofu, broccoli, red peppers, and string beans, served with brown rice.
Sunday
- Breakfast: Peanut butter toast made with natural peanut butter on whole wheat bread, topped with sliced banana, flax seeds, hemp hearts, and cacao nibs.
- Lunch: California sushi roll served with edamame.
- Dinner: Stuffed red bell pepper made with bell pepper, quinoa, black beans, and tomatoes, topped with onion and cilantro.
Tips For People On A Plant-Based Diet
Research[5] indicates that people who follow a vegan plant-based diet may struggle to get an adequate amount of the following nutrients: protein, B vitamins, omega-3s, iron, niacin, iodine, zinc, calcium, and vitamin D. Some vegans choose to use dietary supplements to fill in these nutritional gaps.
Researchers argue that adding small amounts of animal-based products to a plant-based diet allows for many of the same benefits as a vegan plant-based diet but reduces the risk of nutritional deficiencies. This is because foods like seafood, meats, dairy, and eggs are rich in protein, B vitamins, omega-3s, iron, calcium, and niacin.
If you are committed to a vegan diet and do not want to eat any animal products, there are a variety of supplements for a plant-based diet that can help fulfill your nutritional needs. For example, vegan protein bars and protein powder options are available to supplement your protein needs.
If you are following any special diet or are concerned about your nutrition, consulting with a registered dietitian is wise. A registered dietitian can help you create a plant-based meal plan for weight loss or weight gain.
Summary
Plant-based diets can incorporate many different types of food, including meat and other animal products, in moderation. A plant-based diet can help you manage your weight and diabetes. Additionally, plant-based diet benefits include contributions to disease prevention. If you are adhering to a plant-based diet, pay special attention to the amount of protein, B vitamins, omega-3s, iron, niacin, iodine, zinc, calcium, and vitamin D in your diet.
Ask your registered dietitian for guidance on how plant-based ingredients can help you reach your health goals. And in the meantime, consider meal planning and writing an updated shopping list!
Frequently Asked Questions
On a plant-based diet, you primarily eat foods like vegetables, fruits, legumes, and grains. You may completely avoid or limit animal foods like meat, seafood, dairy, and eggs.
On some plant-based diets, such as vegetarian, flexitarian, and pescatarian diets, you can eat eggs, but if you follow a vegan diet, then you cannot eat eggs.
On some plant-based diets, such as vegetarian, flexitarian, and pescatarian diets, you can eat cheese. However, if you follow a vegan diet, you cannot eat cheese.
Yes, people on a plant-based diet can eat bread. Bread is typically made from all plant ingredients, such as wheat flour, water, and oil.
+ 11 sources
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Written by:
Grace Fullerton, Health Writer
Medically reviewed by:
Medically reviewed by:
