Thinking about going plant-based but worrying about getting enough protein?
Weve got you covered.
BRIE PASSANO/Sara Haas
Thinking about eating moreplant-basedbut worrying about getting enough protein?
Photo:BRIE PASSANO/Sara Haas
Contrary to popular belief, its definitely possible to get plenty of protein without eating meat.
In this seven-day meal plan, we pump up the protein while prioritizing plants.
Whether youre a long-time vegetarian or curious about eating more plant-based, this meal plan can work for everyone.
Jason Donnelly
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Jason Donnelly
Make adjustments as needed, opt for leftovers or make a swap, if needed.
Frequently Asked Questions
Definitely!
Yes, you’re able to certainly eat the same breakfast or lunch every day if thats preferred.
Each breakfast is between 350 and 400 calories while each lunch ranges from 345 calories to 377 calories.
These ranges are similar enough where making the swap shouldnt significantly impact your daily totals.
Signs of aprotein deficiencyinclude fatigue, brittle hair and nails, weak immune system and edema.
Sara Haas
We no longer provide modifications for 1,200-calorie days in our meal plans.
What Are the Health Benefits of a Plant-Based Diet?
A plant-based diet is essentially a diet that focuses on eating more plants.
The goal of a plant-based diet is to eat a wider variety of plant-based foods.
Snack (181 calories)
Lunch (369 calories)
P.M. natural peanut butter as an evening snack.
Day 2
Breakfast (345 calories)
A.M.
Snack (219 calories)
Lunch (377 calories)
P.M. ## Day 3
A.M. natural peanut butter as an evening snack.
Day 4
P.M. natural peanut butter as an evening snack.
natural peanut butter as an evening snack.
Day 6
P.M. natural peanut butter as an evening snack.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
National Library of Medicine.Dietary Proteins.
Clem J, Barthel B.A Look at Plant-Based Diets.Mo Med.
2021;118(3):233-238.