Plant-Based Diet: What to Eat and a 14-Day Sample Menu

Amid the popularity of low-carb eating in the late 2010s, there’s a new eating philosophy that’s recently started generating more buzz, and it’s one backed by loads of scientific research: plant-based eating.

There are many different interpretations of the so-called plant-based diet. For example, vegan, vegetarian, the Mediterranean diet, the flexitarian diet, and simply limiting meat intake in favor of plant-based foods all qualify as plant-based diets. No matter which plan you opt for, one thing’s for sure: Prioritizing plant-based foods has never been more popular. According to an article in The Washington Post, the research firm Mintel found that the number of food and drinks that included the phrase “plant-based” increased 268 percent between 2012 and 2018. (1)

Krista Linares, RDN, MPH, a registered dietitian and the founder of Nutrition Con Sabor, based in Los Angeles, says there are two main reasons for the surge in popularity of plant-based diets. “First, concerns over global warming have led to people looking for more environmentally sustainable options, and animal proteins are generally thought of as less environmentally sustainable than plant-based proteins,” she says.

A report from the EAT-Lancet Commission backs this up. As the summary quote put it: ”Transformation to healthy diets by 2050 will require substantial dietary shifts. Global consumption of fruits, vegetables, nuts, and legumes will have to double, and consumption of foods such as red meat and sugar will have to be reduced by more than 50 percent. A diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits.”

The second reason for the plant-based diet boom, says Linares, is ”there has been an influx of popular documentaries promoting plant-based or vegan and vegetarian diets.”

Research from Mintel found that about 52 percent of adults who eat this way do so because they prefer the taste, and 39 percent cite their health as the main reason they’ve adopted a plant-based diet. (2)

Benefits

“There are so many reasons for increased interest in plant-based eating, including personal-health-related benefits and all the research that supports risk reduction of diet-related chronic illnesses as well as improved management of diabetes, hypertension, and cardiovascular disease,” says Maya Feller, MS, RD, CDN, who’s based in Brooklyn, New York, and is the author of The Southern Comfort Food Diabetes Cookbook. “Diets rich in vegetables, nuts like almonds, and fruits improve overall health outcomes by supplying the body with vitamins, minerals, fiber, and protein.”

Linares, too, sees increased fiber intake as a major benefit. “A high-fiber diet can be beneficial for cholesterol levels, heart health, diabetes prevention, and [helping to] prevent certain types of cancer,” she says. She says it’s a good eating approach for people who have high cholesterol, diabetes, or a family history of either. According to the Cleveland Clinic, plant-based diets also help lower the risk of high blood pressure, heart disease, digestive disease, colon and breast cancers, and obesity. (3)

Risks

Because it eliminates so many foods, there’s some concern that following a plant-based diet could lead to nutritional deficiencies, especially for vegans who cut out all animal products. Past research suggests that vegans may be deficient in vitamin D, vitamin B12, calcium, omega-3 fatty acids, and sometimes iron and zinc as well. The good news is these deficiencies can be avoided by taking supplements that your healthcare team approves, or by consuming foods that are fortified with these nutrients. (4)

This isn’t a rigid diet where you need to stick to certain calorie restrictions or eat the same meals every day. Following a plant-based diet is flexible, and there’s plenty of room to make the diet your own by choosing the plant-based foods you like best. It also presents a good opportunity to experiment in the kitchen and try out tasty new recipes you hadn’t considered before. Here are five tips to get you started on your plant-based journey.

1. Limit meat to one meal per day. If you’re someone who eats a lot of meat right now, it may seem hard to suddenly drop it from your diet. So do it gradually. Start by trying to eat meat-free during the day and have meat only at dinner. It may also help to change the way you think about meat. View it as a garnish rather than the centerpiece of your plate, suggests Harvard Health, and you can continue to whittle it away from your meals. (5)
2. Substitute plant-based proteins for animal-based foods. Try plant-based protein sources, such as tofu, legumes, and grains, in place of beef and fish, suggests the National Kidney Foundation. (6)
3. Rethink dessert. Eating a plant-based diet doesn’t need to be a bummer — there are plenty of vegan dessert options and recipes (see below). Even fresh fruit after dinner could help satisfy your sweet tooth without added sugar or unhealthy fats. (5)
4. Prepare snack options. Keep lots of plant-based foods on hand so you always have something to reach for when you get hungry, such as fresh fruit, a small handful of unsalted nuts, and veggie sticks with hummus dip.
5. Avoid deficiencies. Let your doctor or dietitian know that you’re thinking about adopting a plant-based diet, and ask if he or she has suggestions for making sure you receive necessary vitamins and minerals. In general, you’ll want to reach for foods and drinks that are fortified with vitamin B12, calcium, and vitamin D. Also, to ensure you’re taking in enough fatty acids and zinc, include foods in your diet that are naturally rich in these nutrients, such as walnuts, hempseed-based beverages, whole grains, and legumes. (4)

But what exactly does eating a plant-based diet look like? As mentioned, there are many definitions, but our interpretation is that the diet limits animal products, including meat, poultry, eggs, and dairy, in favor of whole, plant-based foods.

To take the guesswork out of grocery shopping, here are the foods to eat, limit, and avoid when sticking to a plant-based diet. (3)

Protein

Liberally

• Beans
• Lentils
• Chickpeas
• Quinoa
• Tempeh
• Tofu
• Seitan
• Hummus

Occasionally, Rarely, or Never

• Meat (including beef, pork, and chicken)
• Fish
• Seafood
• Eggs

Fat

Liberally

• Avocado
• Avocado oil
• Olive oil
• Coconut oil
• Nut butters
• Nuts
• Unsweetened shredded coconut

Occasionally, Rarely, or Never

• Fried food (including french fries, mozzarella sticks, and chicken nuggets)
• Desserts baked with added sugar or refined grains, butter, or margarine

Fruits and Veggies

Liberally
There are no fruits and veggies that are off-limits. Examples of foods you can eat include:

• Bananas
• Pineapple
• Apples
• Berries
• Pears
• Oranges
• Peaches
• Broccoli
• Kale
• Lettuce
• Carrots
• Asparagus
• Cauliflower
• Tomatoes
• Spinach
• Peppers
• Potatoes
• Zucchini
• Eggplant
• Artichokes
• Sweet potatoes
• Squash

Nuts and Seeds

Liberally

There are no nuts and seeds that are off-limits. But the healthiest choices of nuts and seeds are the raw, unsalted, and unsweetened variety. Examples of foods you can eat include:

• Almonds
• Peanuts
• Cashews
• Pecans
• Macadamia nuts
• Pumpkin seeds
• Peanut butter
• Almond butter
• Sunflower seeds
• Chia seeds
• Flaxseeds

Grains

Liberally

• Brown rice
• Quinoa
• Bulgur
• Barley
• Oatmeal
• Farro
• Brown rice pasta

Occasionally

• White bread
• White pasta
• White rice
• Cereals
• Crackers
• Desserts
• Pastries made with refined grains

Dairy

Liberally

• None

Occasionally, Rarely, or Never

Because dairy products come from animals, they should all be limited. They include:

• Yogurt
• Milk
• Ice cream
• Cheese

Sweeteners

Liberally

• Maple syrup
• Date syrup

Occasionally, Rarely, or Never

• Honey (if you are on a vegan diet, never)
• White sugar

Condiments and Sauces

Liberally

• Salsa
• Mustard
• Balsamic vinegar
• Soy sauce
• Nutritional yeast
• Tomato sauce
• Dairy-free pesto

Occasionally, Rarely, or Never

• Ketchup
• Barbecue sauce
• Mayonnaise

Drinks

Liberally

• Water
• Coffee
• Tea
• Nut-based beverages (almond milk, cashew milk)
• Oat milk
• Soy milk
• Rice milk
• Hemp milk
• Fresh-squeezed juices

Occasionally, Rarely, or Never

• Milk
• Soda
• Processed fruit juices
• Wine
• Beer
• Liquor

Herbs and Spices

Liberally

All herbs and spices are allowed on a plant-based diet. Examples include:

• Basil
• Saffron
• Cardamom
• Cinnamon
• Allspice
• Oregano
• Rosemary
• Cayenne pepper
• Red pepper flakes
• Turmeric

Ready to put those guidelines into action? Here is two weeks’ worth of menu ideas, including breakfast, a snack, lunch, dinner, and dessert each day. Since this diet is not about counting calories or macronutrients, there are no specific serving sizes provided. With help from Linares, we've made sure the following meals abide by the USDA nutrition guidelines. (3,5)

Day 1

Breakfast Tofu scramble with spinach, turmeric, salt, pepper, and a slice of whole-grain toast

Snack Roasted edamame

Lunch Whole-wheat pasta salad with chickpeas, cherry tomatoes, diced cucumbers, shaved carrots, walnuts, red onion, olive oil, balsamic vinegar, and a side salad

Dinner Cauliflower pizza crust topped with pizza sauce, mozzarella cheese, roasted red peppers, spinach, and olives

Dessert Strawberry lemon oat squares, such as those from Pure & Plant-Based with a spoonful of peanut butter

Day 2

Breakfast Whole-wheat tortilla filled with scrambled eggs, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa

Snack Trail mix made with raw nuts, sunflower seeds, and dried fruit

Lunch Vegetable and lentil soup with a whole-grain roll

Dinner Eggplant Parmesan with spiralized zucchini and a baked sweet potato with black beans

Dessert Chocolate avocado truffles, as in this recipe from Sweet as Honey

Day 3

Breakfast Fruit salad with pecan granola

Snack Whole-grain crackers with hummus

Lunch Vegetarian chili with quinoa, tomatoes, chilis, kidney beans, and black beans

Dinner Grilled vegetable kebabs with grilled tofu and quinoa and a spinach salad on the side

Dessert Vegan chocolate chip cookies, such as from the blog Forks Over Knives

Day 4

Breakfast Slice of vegan banana bread with nut butter

Snack Veggie sticks and hummus

Lunch Spinach salad with chickpeas, cucumbers, tomatoes, and walnuts and a whole-grain roll

Dinner Sweet potato tacos with black beans, cilantro, corn tortillas, and brown rice

Dessert Citrus olive oil cake, like the recipe from Cookie + Kate

Day 5

Breakfast Soy-based yogurt with granola and blueberries

Snack Mixed nuts and fruit

Lunch Two slices of toast with eggs and avocado and a side salad

Dinner Black bean burger on a whole-grain bun with roasted broccoli and sweet potatoes

Dessert Vegan apple crisp, like the recipe from Minimalist Baker

Day 6

Breakfast Overnight oats with chia seeds and maple syrup

Snack Homemade baked kale chips with hummus

Lunch Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette

Dinner Cauliflower, pea, and tofu curry served with brown rice and a side salad

Dessert Vegan cheesecake, like the one from Nora Cooks

Day 7

Breakfast Two slices of whole-wheat toast with almond butter

Snack Frozen grapes and a handful of almonds

Lunch Lettuce wraps with shredded carrots, slices of red pepper, avocado, and chickpeas, and an apple

Dinner Sweet potato, chickpea, and kale Moroccan stew topped with peanuts and served with a side salad

Dessert Sorbet topped with a tropical fruit salad (mango, pineapple, and melon) and shredded coconut

Day 8

Breakfast Omelet with eggs, sautéed red pepper, onion, mushrooms, and spinach

Snack Guacamole and raw veggies

Lunch Spring rolls with peanut dipping sauce and a salad with thinly sliced carrots, cabbage, edamame, and sesame oil

Dinner Whole-wheat pasta with cannellini beans and peas and a romaine salad with cherry tomatoes, dressed with extra-virgin olive oil and balsamic vinegar

Dessert Banana “ice cream” with nut butter, such as the recipe from Two Peas & Their Pod, and fresh fruit

Day 9

Breakfast Smoothie with kale, avocado, banana, soy milk, and dates

Snack Roasted chickpeas

Lunch Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushrooms

Dinner Zucchini and black bean enchiladas served with salsa

Dessert Fresh strawberries and coconut milk yogurt

Day 10

Breakfast Chia seed pudding with banana slices and dried coconut flakes

Snack Baby carrots and hummus

Lunch Greek salad with chopped mixed greens, chickpeas, fresh tomato, olives, fresh parsley, feta cheese, extra-virgin olive oil, balsamic vinegar, and whole-wheat pita on the side

Dinner Loaded sweet potato with black beans, meatless “beef” crumbles, cilantro, Greek yogurt, and spinach salad

Dessert Avocado chocolate mousse, such as the option from Well Plated by Erin

Day 11

Breakfast Whole-wheat English muffin topped with hummus, fresh tomato, and avocado slices, with a side of blueberries

Snack Banana with almond butter

Lunch Tomato basil soup, whole-grain crackers with tabbouleh and hummus, and an apple

Dinner Tofu stir-fry with brown rice and snap peas, carrots, onions, broccoli, spinach, and water chestnuts

Dessert Vegan brownies, like those from Gimme Some Oven

Day 12

Breakfast Rolled oats with walnuts, banana, and a sprinkle of cinnamon

Snack Apple with natural peanut butter

Lunch Veggie burrito on a whole-grain tortilla with vegan refried beans, mixed greens, tomatoes, peppers, onions, guacamole, salsa, and soy cheese

Dinner Chickpea pasta with marinara sauce and a spinach orzo salad

Dessert Baked apples with walnuts

Day 13

Breakfast Oatmeal with chopped nuts, fresh berries, and ground flaxseed

Snack Pineapple chunks with cashews

Lunch Vegan walnut lentil burgers, such as those from Dianne’s Vegan Kitchen, on a whole-grain bun with a side salad and an apple

Dinner Grilled tempeh with asparagus, roasted broccoli, and farro salad

Dessert Dairy-free yogurt with mixed berries and nut butter

Day 14

Breakfast Banana oatmeal pancakes, like those from Modern Honey, topped with maple syrup and nut butter

Snack Soy yogurt with fresh fruit

Lunch Greek-inspired salad with roasted chickpeas, olives, cucumbers, hummus, and tofu

Dinner White bean and kale soup with homemade sweet potato fries and a whole-grain roll

Dessert Sliced apples with honey and nut butter