3 Day Meatless Meal Plan

Creating a plant-based, meatless meal plan doesn’t have to be challenging. The options are at your fingertips… literally. There are tons of websites that feature delicious vegetarian and vegan meals that fit a variety of tastes. If you are Pinterest user, you can quickly review tons of plant-based and meatless recipes that have been pinned hundreds or thousands of times.

Tip: Look for sites that provide the calorie and nutrient details for their recipes. If you find a recipe you love, but no nutrition information is posted for it, don’t fret. Plug the ingredients into a nutrition calculator.

• Spark People – Recipe Nutrition Calculator
• My Fitness Pal – Recipe Nutrition Calculator

These calculators will also help you to substitute specific ingredients. For example: You may want to try a smoothie recipe, but it calls for a protein powder that you don’t use. You can enter in the ingredients into the calculator with your protein powder instead and get the nutrition details for that unique mix.

Here is a sample 3 Day Meal Plan that we put together from recipes online to serve as an example of how delicious meatless eating can be. Each day of meals is just a little over 1400 calories.

Day 1

Breakfast: Protein Packed Hemp Maple Pecan Oatmeal (292 calories, via Nutritionist in the kitch)
and 1 Banana (105 calories)

Lunch: Easy Burrito Bowl (372 calories, via Damn Delicious)

Dinner: Veggie Pizza with Cauilflower Crust (350 calories, via Cooking Light)

Snack: Pita Bread with Hummus (310 calories)

Total Calories: 1429

Day 2

Breakfast: Skinny Overnight Oats in a Jar (243 calories, via SkinnyTaste)

Lunch: Grilled Vegetable Wraps (220 calories, via Vegetarian Times)

Dinner: Vegan Lentil Burgers (560 calories, via Food Network)
and Simple Sauteed Spinach (1 cup, 130 calories, via EatingWell)

Snack: Spiced Chickpeas (2 servings, 262 calories, via Eating Well)

Total calories: 1415

Day 3

Breakfast: Tofu Scramble (390 calories, via Bon Appetit)

Lunch: Chipotle Sweet Potato Noodle Salad with Roasted Corn (369 calories, via Pinch of Yum)

Dinner:  Taco Salad (530 calories, via Vegetarian Times)

Snack: Flourless, Vegan Protein Brownies (2 servings, 164 calories, via Running on Real Food)

Total calories: 1453

Enjoy!!