Plant Based Diet Plan PDF {For Beginners}

Starting a plant based diet and you don’t know what to eat?

Many people believe that vegan cooking is complicated or expensive. You can make easy plant-based diet recipes in under 20 minutes and pick meals that cost less than $1.90 per serving.

Today’s plant based diet plan pdf for beginners contains easy and budget friendly recipes with simple ingredients. You’ll see easy vegan recipe examples that you can print, or get the full meal plan PDF download with shopping list at the end of the post.

All recipes are created with the vegan food pyramid in mind. You’ll eat 1800 calories and 80 g of plant based protein per day.

Plant Based Diet Plan For Beginners


Easy Balanced Oat Bowl, 1 serving (550 Cal, 15.8 g protein, 15 g fiber, 94 g carbs, 14.4 g fat)

  • 1 cup quick oats
  • 1 cup almond milk
  • ½ cup mixed berries
  • 1 banana, sliced
  • 1 Brazil nut
  • 1 tbsp milled flax seed

Mix everything in a bowl. You can store this in the fridge overnight or heat up in the microwave for a warm


1/8th of the Hummus, 10 baby carrots, 1/2 cup broccoli, and 5 almonds, 2 tbsp pumpkin seeds (pepitas) (278 calories, 13.3 g protein. 10 g fiber, 32 g carbs, 12.6g fat).

Make the whole batch of hummus and split it into 8 servings. The hummus recipe is found in the PDF (found at the bottom of this post) but you can also get store bought hummus (about 800 grams).


One serving of the dinner from the night before. These are all one pot meals and great to take in a thermos to go. If you can’t heat your lunch at work or school, simply heat it in the microwave in the morning, then transfer to a large thermos and take it to go.

It will stay warm until lunch. Just be sure to pack the buns with the sloppy joes. You don’t have to add the sloppy joes to the bun if you need a mess free lunch. Simply eat it out of the thermos with a spoon and eat the whole wheat bun on the side.


Each dinner recipe of this plant based diet plan for beginners makes 4 servings. Make each recipe as described in the recipe section then split into 4 equal parts.

You can store each serving in meal prep containers during the week. Eat the first serving for dinner and the second serving for lunch the next day.

Then repeat this meal later in the week. For example: Make the Spanish rice on the first evening. Eat one serving as dinner 1, the second serving for lunch the next day, the third serving for dinner 5 (Day 4), and the last serving for lunch the next day (Day 5) after dinner 5 (a meal plan overview is found in the PDF).

Each plant based beginner recipe can be made in 20 to 30 minutes.

DINNER 1: Spanish Rice, eat 1 serving (474 cal, 17 g protein)

DINNER 2: Skillet Lasagna, eat 1 serving (460 cal, 26 g protein)

DINNER 3: Sloppy Joes, eat 1 servings (2 buns) (490 cal, 28 g protein)

DINNER 4: Mushroom Stroganoff, eat 1 serving (540 cal, 33 g protein). You can use whole wheat pasta.

Plant Based Diet Plan PDF

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