2-week plant-based meal plan (vegan-friendly)

Whether you’ve been a longtime lover of vegetable-filled meals or are just trying to eat more plant-centered dinners at home, this free vegan meal plan is here for you! You don’t need to eat 100% vegan to get the benefits of a plant-based diet. Use this free two-week vegan meal plan (which you can start at any time) to start a healthy diet at home and feel refreshed. Our free herbal meal plan includes grocery lists and easy recipes. It’s all here for you.

A collage of herbal meals for a 2 week meal plan.

What is a two-week vegan meal plan?

Our two-week vegan meal plan gives you everything you need to try plant-based nutrition. Whether you’re trying to cut down on animal products or are just curious about herbal food in general, this meal plan is a great introduction to vegan, vegetarian, and flexitarian eating. Just follow the meal plan to eat two weeks of vegan dinners.

If your style is vegetarian (and not 100% vegan), feel free to add side dishes, such as cheese, sour cream or even an egg for breakfast, wherever you want. More of a flexural dining room (i.e., you focus on plant-based foods, but still eat meat and dairy)? Then this plan can help you too. Just eat your breakfasts and lunches as you normally would (and maybe include yogurt, chicken, or tuna) and then use this vegan meal plan for all your dinners. That way, your dishes will still be mostly filled with plant-based foods.

Click on the image below to download
the 3-page Meal Plan PDF + Grocery Lists

A 2-week vegetable menu with images of each dinner along a calendar

What does the 2-week vegan meal plan include?

This vegan meal plan includes the recipes and all the groceries you will need to eat two weeks of vegan dinners. Here’s everything you have in mind.

  • 2-week vegan meal plan made for you (what dinners to prepare on what days)
  • 4 delicious vegetable dinners, successful, fully tested and approved for each week
  • Complete grocery lists (easy to check items you’ll need each week)
  • Support along the way: Join us on Instagram as we follow this two-week vegan meal plan in our home. We will prepare the recipes and link to everything you need directly from our Instagram stories on social media. Also, we encourage you to grab a friend and make this plant-based meal plan together.
Chart explaining what is included in a 2-week plant-based meal plan.

Week 1 Herbal Food: Recipes for Week 1

For week 1 of our herbal meal plan, we have four delicious 100% vegan recipes to prepare for your dinners.

Photos from the first week's dinner for part of the two-week plant-based meal plan.

Recipes for week 1 of the 2-week vegan meal plan

Here are the vegan dinners for week 1

Herbal Food Week 2: Recipes for Week 2

These 100% vegan week 2 dinners will not leave you hungry or disappointed. Rather, you’ll see how herbal food can be satisfying and make you feel energized, fresh, and ready to deal with anything that comes your way.

Four vegan dinners as part of a two-week vegetable meal plan.

Recipes for Week 2 of the 2-Week Vegan Meal Plan

Here are the vegan dinners for week 2

How does the 2 week vegan meal plan work?

This free vegan meal plan is designed to work for you and fits into your life as easily as possible. Just download the resources here and start whenever you want. Don’t you feel ready for two weeks of herbal food? You can only do one of the weeks. Need to move recipes to better fit your schedule? You can do it too!

  1. Start by downloading the free PDF of the two-week vegan meal plan right here.
  2. Click on each image in the recipe to access the recipe publication. If you prefer to print recipes, you can print each recipe from the blog post page.
  3. Mark the items you already have on your grocery list and pick up the remaining vegetable items you need at your local grocery store. There is a separate grocery list for each week in this two-week plant-based meal plan.
  4. Decide what recipes you will prepare for dinner each day of the week and whether you will also use our suggestions for breakfast, snacks and lunch.
  5. Prepare your vegetable meals and enjoy two weeks of nutritious and delicious vegan dinners.
Top view of fresh coriander, a lime cut in half, garlic cloves and an avocado cut in half on a black slate cutting board.

What is herbal food?

What do we mean when we say herbal food? We mean that most of the food in your plant comes from plants. Plant-based foods include:

  • vegetables
  • fruits
  • nuts and seeds, including butter and seeds
  • big
  • vegetable oils (ie avocado oil, olive oil, coconut oil)
  • beans and legumes
  • spices, herbs and condiments

Learn more in this Healthline article: A Beginner’s Guide to Plant-Based Nutrition

Top view of a spotted dish stuffed with fresh berries, spinach, cauliflower rice, diced avocado and a banana cut in half.

What are the benefits of herbal food?

The good news about plant-based foods is that no nutrition has been studied other than the impact on human health of vegetables, fruits, grains, nuts, and other plant-based foods (and diets). with a stable intake of these). And consistent evidence supports a comprehensive plant-based diet as one of the most important factors associated with a long and healthy life while minimizing the risk of disease. Science shows that people who eat a lot of plant-based foods have it every day

  • reducing the risk of heart disease
  • reducing the risk of type 2 diabetes
  • decreased body inflammation
  • reduced risk of certain cancers
  • increased life expectancy

Click on the image or button directly below to download the 3 pages
PDF of the plant-based meal plan with links to all lists of recipes and groceries

A two-week calendar showing what to eat for a printable two-week vegetable meal plan.

Top 10 Tips for Achieving Your Wellness Goals

  1. Start smallChoose a goal to work on at the same time. For example, try to eat regular meals and snacks instead of grazing. Or, try to train 3 days a week instead of setting an unrealistic goal of 5 days a week.
  2. Make simple exchanges – If you normally start the day with 2 slices of toast (low in protein and nutrients), try replacing one of the slices with a cup of fresh fruit. You can also add an egg or a piece of string cheese to increase nutrition. The key is to make simple exchanges instead of reviewing your habits at the same time, which can be overwhelming.
  3. Aim for progress, not perfection – Consistency is key. Small behaviors, such as filling half the plate with plant-based foods at each meal. Or, have a source of quality protein with every meal. Or, reserving 30 minutes a day to move your body, when done consistently, will build up over time.
  4. Get enough sleepSign up to sleep between 7 and 8 hours every night, while looking for the consistency of sleep (go to bed and wake up at the same time every day)
  5. Find a responsible partner and / or involve the familyWe all know how helpful it can be to have someone who reminds you why your goals are important to you. Recruit a friend (or several) and family members to join the challenge. Eating healthier and moving around benefits everyone more!
  6. Have a plan It’s true that not planning is planning to fail, so we encourage you to spend some time each week making a plan for next week, whether it’s making a shopping list, shopping, or starting to prepare. the meals. cut and prepare ingredients to help you put meals on the table faster.
  7. Make it sustainableThis is based on the idea of ​​starting small, but is probably one of the most important things to keep in mind when deciding which habits or changes to work on first. The best habits to have are the ones you can do and do easily in the long run. The real change, in terms of your health, comes with consistency, so it is key to develop sustainable habits.
  8. Don’t rely on motivationMotivation (also known as: your willpower) can only get you there. When it’s gone, it’s hard to find it again, so our advice is to rely on discipline rather than motivation. When you make meal planning a habit, you’re more likely to do it even when you don’t “feel like it.”
  9. Set performance goals – While it may be tempting to set a goal of “losing weight”, this type of goal is ambiguous and often leads to smoking cessation, while generating mental stress and fatigue. We recommend setting performance goals. Examples include “Doing 10 push-ups”, “Running a mile non-stop”. “Complete a 10-mile walk,” “Complete a Nourish Move Love training plan,” and more.
  10. Show yourself a little grace – While it is great to have a plan and strategies to make it possible, sometimes the unexpected happens. Your week is ridiculously busy at work, your kids are getting sick … you get the point. He resists the temptation to throw in the towel and instead acknowledges that this is just a hiccup. Show the kind of grace and compassion you would show a friend or family member. And then just pick up where you left off.

What about breakfasts, lunches and snacks?

We have included 100% vegetable breakfasts, lunches and snacks for each week in this meal plan. Please note that the ingredients in these breakfast, lunch and snack recipes are not included in the grocery list. Grocery lists include only the items you will need to make the four herbal dinners for each week. Here’s a look at vegan breakfast, lunch, and snack recipes that you can add to your plan if you want more suggestions on what to eat at other meals:

Try these herbal breakfasts

Add these vegan breakfasts to the plan!

Here are some herbal lunches

And delicious herbal snacks

Some vegan snacks to add!

Ready to start your 2% vegan 2 week meal plan?

Click here to download the PDF that includes everything you need:

  • The 2-week vegan meal plan
  • A complete grocery list for each week
  • Links to all the herbal recipes you need
A collage of herbal meals with text overlay for a 2-week plant-based meal plan.

Grab a friend and choose a start date for this 2-week vegan meal plan to start a healthy diet and try plant-based nutrition in your home!

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