Free 14 Day Plant Based Diet Plan + Shopping Lists

Want to change your life but not sure where to start? Then look no further and check out this absolutely FREE 14 day plant based plan and shopping list. It can be hard to change to this wonderfully healthful lifestyle at first that’s for sure, and you may be left wondering what on earth you are going to be able to eat.

This can be especially true if you plan on jumping straight into a highly whole food plant diet from the start. I broke myself in gently, but still found it a massive change even though I was using lots of meat and dairy substitutes. These days I have found a happy medium and go for about 90% whole foods with 10% leeway to eat those less healthy meat and dairy substitutes, and this I find works well for me.

What is the difference between ‘whole foods’ plant based and the plant based diet?

‘Whole’ foods mean quite literally that! Anything that is left in its whole and natural state; for instance, you should eat the whole coconut instead of the extracted coconut oil. Or the whole olive instead of olive oil, the whole orange instead of orange juice… you get the idea.

On just the normal plant based diet you can happily eat oils and healthier sweeteners such as agave, maple and brown rice syrups in moderation, but the whole foods diet restricts these and may even omit them completely. This is because keeping foods in their natural state is actually a much healthier way of consuming them for the simple fact this is what nature intended for us, which makes perfect sense right?

Whole plant foods list

  • Nuts
  • Seeds
  • Legumes
  • Lentils
  • Avocados
  • Potatoes
  • Squashes
  • Tofu (mostly considered a whole food due to minimal processing)
  • All vegetables
  • All fruits
  • Salad
  • herbs and spices
  • Smoothies made with whole ingredients

On top of all of the above foods the standard plant based diet allows products such as:-

  • Oils such as coconut, olive, sesame, canola, and all nut and seed oils.
  • Tofu, pea protein, and mycoprotein foods such as burgers, chickenless nuggets, sausages, and soy mince.
  • Dairy free cheeses, shop bought nut milks, yogurts and all other commercially made dairy and meat substitutes.
  • Fruit and vegetable juices

As you can see, there are many differences between the two, and using foods from the latter list will certainly make things easier for you when starting out. But, you can go straight into healthy whole foods if you stick to this 1 week meal plan that encourages mostly whole plant foods with the exception of very small amounts of oil, but feel free to omit these if you want to go straight in hardcore.

Your 14 Day whole foods plant based meal guide

lentil and vegetable soup

This plan has been extracted from my upcoming 6 week reset program which has been created by myself and a couple of other experts in the health and fitness field, and is designed to get you buzzing with health and vitality like you have never known. The program itself also contains a series of daily 25 minute fitness videos set by our qualified personal trainer and is a mix of cardio, tabata and strength training.

Whilst doing this one week taster you should try and get some regular exercise in to help eliminate those toxins from the body. If you are new to the plant based diet then you may experience some detox symptoms such as headaches and tiredness and some light exercise may help with this.

HOW THE PLAN WORKS (Please read carefully)

  • You will be given a shopping list at the beginning of the week, so make sure you have everything you need in your cupboards ready for the week ahead. Your first shopping list will probably cost you more and be lengthier than the rest of them, but this is due to the fact that you will be stocking up on some non-perishable products that will last you the whole plan.
  • Breakfasts and lunch recipes will normally be for 1 person, and dinners will be for 2 due to the fact that some meals will be eaten again for either a lunch or another dinner to save time and money. You can just double the recipes if you are cooking for more.
  • Do try to stick as close to the plan as possible as the nutrition has been worked out on a daily basis that is specific to the plant based diet and reviewed by our dietitian. If you start to swap and change meals about, then you may compromise this – however, a couple of changes if absolutely needed will not do any harm. This is meant to be a fun learning experience and not to feel like it’s too regimented.
  • All meals and snacks have been worked out to 2,000 calories a day as this is the amount of calories required by the average person. If you are a male who is used to eating more than this, and also if you don’t have weight to lose then, feel free to eat enough to be satiated. This is not supposed to be a calorie controlled diet, so don’t go hungry! It’s about health and fitness – just listen to your body and stay away from all junk foods, which includes ANY refined sugars or carbs such as white flours, rice, pasta and breads. Everything in this plan is a wholegrain and whole food, apart from a little oil in certain recipes if called for.
  • There are very minimal oils used in this plan, so if you prefer to be 100% whole foods plant based then by all means omit the oil and I will make amendments for this option. If you wish to lose weight, then you should stick to the no oil options too.
  • Make sure you stick to portion sizes when it comes to snacks, especially the high fat snacks such as nuts and seeds. Be even more vigilant if you do wish to lose weight and once again, listen to your body. If you start to gain weight then you may need to cut out the high fat snacks and stick to the lower calorie ones instead.
  • Use sugar-free plant milks in your usual teas and coffees, and a natural sweetener if you need sugar. Xylitol or stevia are good examples of sugar-free more natural sweeteners to use, but they are not ideal and you should aim towards cutting them down and out eventually too. You will find the best plant alternatives to use in hot drinks are soy, almond, and pea milks as they are more neutral in flavour and don’t curdle as easily. Pea is definitely the best for not curdling in coffee in my opinion. If you wish to make you nut milks even healthier, then feel free to make your own.
  • Try to swap your usual tea and coffee for caffeine free versions, OR try to cut down your caffeine load in general by just having 1-2 caffeinated drinks per day if you really need to. Swap with lots of herbal teas, or green tea which is full of antioxidants and still gives you a light caffeine boost.
  • Drink LOTS of pure water. Go for filtered or bottled, as opposed to tap, where possible to help keep chemical load down. You will really notice the difference in your skin when you stop drinking so much tap water. A filter is much better than the continual buying of plastic bottles for obvious reasons.
  • SNACKS- Be sure to supplement your diet with 1-2 snacks from the list every day if you feel you need it. Men will need 2-3 snacks as their general calorie intake needs to be higher. An average woman needs to eat about 2000 calories per day to maintain weight, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain his weight, and 2000 to lose one pound of weight per week. But this also depends on numerous other factors of course, so bear this in mind. The meal plan without the snacks is around 15-18,00 calories depending on your portion sizes.
  • If you don’t wish to snack in between meals, then you can easily incorporate your allocated snacks into mealtimes.
  • If you plan on making your plant based eating permanent then going forward you may need to consider certain supplements to ensure optimum health, especially if you are very active.

Supplements you may need

If you are thinking of going completely plant based long term, then there may be certain supplements you may need to stay in optimal health. These include:-

  • Vitamin B12, which is mostly found in animal products and only in small amounts in some plant based foods such as fortified milks and other foods, and the mud on unwashed vegetables (negligable).
  • Vitamin D, which is not found in many foods apart from fish, eggs and seafood, and of course SUNSHINE (if you’re lucky enough to get some on your bare skin for at least 20 minutes a day).
  • Omega 3 DHA, which is only found in negligable amounts in oily fish and seaweed. Some plant foods contain DHA, but it isn’t very absorbable and is still only found in very small amounts. Plants mainly contain ALA omega 3. If you eat lots of seaweed then you should be ok, but most people don’t!

EQUIPMENT YOU WILL NEED

A high speed blender like a nutri bullet or ninja will make your life so much easier with these recipes. It’s worth the investment as it can be used for so many things, and moving forward as a plant based eater you will most definitely need one.

WEEK ONE SHOPPING LIST + THINGS TO PREP

This shopping list may seem a lot, but you may already have many of these items in your larder to start with. Plus, lots of the ingredients on this list will last you way longer than this 1 week and will be great to have in moving forward with your plant based diet plan.

  • DRIED GRAINS – Jumbo oats, buckwheat pasta, buckwheat flour, buckwheat grouts, buckwheat or brown rice noodles, nutritional yeast, wholegrain sourdough bread, packet of pre-cooked brown rice or mixed wholegrains.
  • DRIED FRUITS –  Sultanas, goji berries (optional), unsulphered apricots, dates.
  • DRIED SPICES –  Turmeric, mixed herbs, baking powder, fennel seeds, chilli flakes, garlic powder, thyme, cumin, cinnamon, ginger, paprika, vanilla essence.
  • NUTS AND SEEDS – Pumpkin seeds, walnuts, almonds, Brazil nuts, chia powder or seeds, sesame seeds, desiccated coconut, tahini, sugar-free peanut butter and almond butter.
  • CANNED – 2 X chickpeas, 2 X sweetcorn, 2 X green lentils, 2 X kidney beans, 1 X butter OR cannellini beans
  • VEGETABLES – Garlic, 3 X avocados, 2 X heads of broccoli, green and red bell pepper, onions, 2X bunches of spring onions, salad leaves, rocket, tomatoes, butternut squash, spinach, white cabbage, bulb of fennel, carrots, frozen edamame beans, frozen peas, beansprouts, cauliflower, 2 X bunches of fresh coriander, 2 X courgettes.
  • FRESH FRUITS – Bananas, apples, blueberries, then any other mixed fruits of your choice.
  • MISCELLANEOUS – Sugar-free nut milks of your choice (including 1 oat milk), vegan cheese (optional), whole fruit jam (no added sugar), coconut oil, apple cider vinegar, mushroom ketchup (if you can get it), balsamic vinegar, bar of dark chocolate at least 70% cacao solids, cacao powder, nutritional yeast, block of smoked tofu (or any flavour you prefer), hummus, soy or tamari sauce, miso paste (red or white), either maple, brown rice, agave or date syrup, Xylitol or stevia (optional).

HIGH PROTEIN GRANOLA

bowl of homemade granola

This is something that will become a staple in your diet as it just has so much nutrition, protein and healthy fats. It is also low GI, and will keep your blood sugar stable throughout the morning to help keep you filled up until lunch (or at least until your mid-morning snack).

Make this granola the day before you begin your plan, and then just keep remaking it as you run out. You can make a big batch as it will last for weeks on end, and you can also change your ingredients up each time so you don’t get bored with it. Just keep ALL your ingredients natural and sugar free; and check all labels, especially on your dried fruits. You don’t want to see any added sugars or fruits juices on any dried fruit labels, and ideally no preservatives either, though that’s sometimes hard.

  • 250 grams of buckwheat grouts (you can buy these in most supermarkets or health food stores). They are very important because they are a highly nutritious and full of protein and fiber. Buckwheat is actually a seed not a grain, so it’s gluten free too! It is also an immune booster with a full array of B vitamins. You can just use these alone if you want a lower carb granola (or if you just don’t want to add oats), but using oats will bulk it out and make it more filling.
  • 250 grams of jumbo oats – Full of fiber, heart friendly, and beta glucens.
  • 1 cup of chopped raw walnuts – High in vitamin E and omega 3’s; good for the brain, heart and memory.
  • 2/3 cup of chopped raw almonds – High in magnesium, help lower cholesterol, fat burning.
  • 1/3 cup of chopped raw Brazil nuts – Selenium for mood, high in iron and calcium.
  • 1 cup of coconut flakes or desiccated coconut
  • 1/2 cup of milled chia powder – Omega 3’s, fiber, calcium, antioxidants.
  • 1 cup of chopped dates – Anti inflammatory, bone health, phosphorus, vitamin K.
  • 2/3 cup of sultanas – Iron, potassium, antioxidants.
  • 15 x chopped unsulphured apricots – Vitamin A, good for the blood, bones and skin.
  • Goji berries (optional, but taste great) – Powerful anti aging superfood.
  • 1 x heaped tablespoon of ceylon cinnamon powder (to help with lowering blood sugar for the whole day).
  • 2 x teaspoons of ginger powder – Anti inflammatory, digestive aid.
  • 2/3 cup of cacao nibs – Flavenols, antioxidants, magnesium.
  • 4 x tablespoons of virgin coconut oil – Fat burning, can help control blood sugar alongside a low sugar diet. You may want to add this if you want to keep your weight and calories up.

METHOD

  1. Heat your oven to 180 degrees Celsius, then add two large baking trays with 2 tablespoons of coconut oil in each of them to melt. You don’t need to add coconut oil as it’s fine without it – you can just bake it dry and it’s more than ok.
  2. Mix the buckwheat grouts and jumbo oats together. Add in equal amounts to the pans and mix into the oil if using.
  3. Bake for about 15 mins. Take out and give another mix, then return and bake for a further 10 or so minutes until going slightly brown to golden. You want a subtle nutty effect, but not burnt!
  4. Take out and leave to cool; then simply add in all the other ingredients and mix well. It’s important you keep all the other ingredients in their raw state as this will keep their nutritious oils and antioxidants stable – you want this to be a virtually ‘raw’ breakfast as pure raw foods just give you more energy in general.
  5. Next, store in a large mason jar (or another airtight container of some kind) and it will keep for weeks – probably longer, but mine never hangs about that long.

SNACKS AND DESSERTS

green-smoothie

Don’t allow yourself to go hungry on a plant based diet. Use your intuition, if you feel you need more food then by all means pick 1-3 of the snacks or desserts on this list and either eat them with or in-between your meals. You will need to use the foods from the snacks and desserts list a lot more if you are training hard or are very physically active.

You should keep them to a minimum (or eat only the low fat items) if you are looking to lose weight. But, on a general rule, plant based sweets can be extremely healthful if you use mostly whole food in them, and steer clear of refined sugars and oils. In fact, some are so nutritious that they can be eaten as a complete meal in themselves.

I have not allowed for the snacks or desserts on your grocery list due to potential wastage, so you will have to go through them and add them yourself.

  • Nutritious green smoothies
  • Blueberry ice-cream (see Sunday’s lunch menu for recipe)
  • 25g of 70% minimum cacao solids dark chocolate
  • Handful of dried fruit, nuts or seeds
  • Plant based protein shakes made with one of these amazing protein powders
  • Chopped tropical fruit such as pineapple, mango or papaya with coconut yogurt and lime zest
  • Fresh coconut chunks
  • 2 X oatcakes with 2 X teaspoons of  nut butter
  • Roasted kale chips cooked in a very low oven
  • Homemade protein/energy balls and bars (check out these great raw recipes)
  • Tasted soy pumpkin seeds – Heat a frying pan, add a splash of tamari or soy sauce, fast fry a couple of handfuls of pumpkin seeds until they go all sticky and gooey.
  • Chunks of pre-prepared tofu
  • Handful of your high protein granola mix, OR make your own tail mix
  • Superfood powder shots (recommended every day for extra nutrition, energy, and generally great skin)

WEEK 1 – DAY 1

bowl of vegetable miso soup

BREAKFAST

1 X large slice of oil-free wholegrain sourdough bread toasted, topped with 1 teaspoon of tahini paste, ½ a smashed avocado, salt and pepper to taste. Piece of fruit.

LUNCH

Sandwich of 2 slices of thick wholemeal or sourdough bread (oil free), large tablespoon of hummus, a grated carrot, big handful of rocket, and salt and pepper to taste.

DINNER

Hearty tofu and vegetable MISO soup – low fat, low calorie, nutritious and filling, plant based at its finest.

Basically you can use any veggies you like, but the best blend for this type of thing is sliced cauliflower, carrots, edamame beans (you can buy pre-podded frozen ones), buckwheat or brown rice noodles, red miso paste, a couple of cloves of crushed garlic, flaked chillies, coriander, sliced spring onion, and beansprouts.

METHOD

  1. Cook noodles separately.
  2. In the meantime add 1 tablespoon of miso paste to about 3/4 pint of boiling water.
  3. Add sliced veggies and tofu, then simmer for a couple of minutes. Last minute add your chilli, crushed garlic and coriander.
  4. Serve topped with raw beansprouts, sliced spring onions, and a dash of tamari or soy sauce.

Avocado and chocolate pudding

INGREDIENTS – Serves 2

  • 1 x very ripe, large avocado (chilled is better)
  • 1 x tablespoon of cacao powder
  • Two tablespoons of nut milk
  • Few drops of pure vanilla extract
  • Tiny pinch of salt
  • 5 tablespoons of either maple, agave or date syrup. You can keep this dish completely whole foods by adding 2-3 whole medjool dates to the mix instead of syrups, but you will need a dash more milk.
  • Half a block of smoked tofu

METHOD

Add all ingredients to a high speed blender, liquids first so nothing sticks on the bottom. Don’t add too much plant milk as you can always add more as you go to get the right texture. Wizz up until completely smooth. Chill again if necessary and serve.

WEEK 1 – DAY 2

mixed bean chili

BREAKFAST

5-7 dessert spoons of high protein granola with sugar-free (organic if possible) plant milk, and a large handful of fresh berries.

LUNCH

1 portion of lentil soup, either homemade or from the fresh counter of the supermarket (watch sugar content). 2-3 Oatcakes with sugar-free nut butter.

DINNER

Chocolate chili.  (SERVES 3-4)

INGREDIENTS

  • 2 X cans of kidney beans
  • 1 X can of butter beans or chickpeas
  • 2 X cans of shopped tomatoes
  • 1 X teaspoon of coconut oil (optional)
  • 1 X green bell pepper
  • 1 X Medium white onion
  • 6 X cloves of fresh crushed garlic, or dried garlic to taste
  • 2 X chilli peppers (1 green and 1 red, depending on taste)
  • 2 X tsp paprika (or hot smoked paprika if you like spice)
  • 1 X tsp of vegetable bouillon powder
  • 1-2 X tsp of cumin powder
  • 1 X tsp dried thyme
  • 1 X tablespoon of mushroom ketchup if you have it
  • About 15-20 grams of dark chocolate at least 70% cacao

TOPPING

  • Chopped avocado
  • Lemon juice
  • Spring onions
  • Salt and pepper to taste

METHOD

  1. Fry onion, chillis, and diced green pepper with the coconut oil in a frying pan until tender. If you wish to be completely oil free then dry fry, or use a little stock or water.
  2. Add all herbs and spices (including garlic and bouillon powder) and dry fry for 1 minute, stirring continuously.
  3. Add all the other ingredients (except the topping) along with about ½ cup of hot water to get the desired consistency, then bring to a slow simmer.
  4. Cover and cook very low for about 15 minutes.
  5. Serve on brown rice. Top with chopped avocado, sliced spring onion, and a squeeze of lemon juice.
  6. Keeps in the fridge for up to 3 days, so save the leftovers in an airtight container.

WEEK 1 – DAY 3

banana and berry porridge

BREAKFAST

40-50 grams dry weight of porridge oats made with nut milk, 1 mashed banana, a handful of raisins or sultanas, and a sprinkle of pumpkin seeds.

LUNCH

Large mixed salad, tomatoes, half a can of chickpeas, olives, ½  chopped avocado. Dressing of lemon, apple cider vinegar and balsamic vinegar. Handful of almonds.

DINNER

Vegetable, edamame and rice stir fry – Serves 2 (make enough for tomorrow’s lunch)

INGREDIENTS

  • 1 X packet of mixed grains or wholegrain rice
  • 2 X handfuls of frozen edamame beans
  • 1 X handful of frozen peas
  • 1 X small tin of sweetcorn
  • 2 X courgettes chopped into cubes
  • 1 X red bell pepper
  • 1 X medium onion
  • Head of broccoli cut into florets
  • 3-4 Spring onions to garnish
  • Tamari or soy sauce
  • Pepper
  • ¼ tsp cumin powder
  • 1 X tsp paprika
  • Shake of chilli flakes to taste
  • ½ tsp dried garlic powder

METHOD

  1. Dry fry the chopped onion in a non stick pan with a good splash of tamari or soy sauce with a little water or coconut oil until tender.
  2. Add all the rest of the ingredients and cook again until tender. Don’t overcook. Add the broccoli a few minutes later than the rest of the ingredients.
  3. Add more water or oil if you need to so it’s not too dry.
  4. Serve with more tamari or soy, plus thinly sliced spring onions.

WEEK 1 – DAY 4

homemade granola and berrries

BREAKFAST

High protein granola with nut milk, topped with 1 small sliced banana or mixed berries

LUNCH

Leftover vegetable and rice stir-fry (you can eat this hot or cold)

DINNER

Chocolate chili and baked potato, side salad.

METHOD

  1. Bake 1 medium to large white or sweet potato in the over until tender, then top with leftover chilli from 2 nights ago (it will be even tastier now after all the flavours have infused).
  2. It is best to reheat your chilli in an ovenproof dish in the oven covered with tin foil. You may need to add a dash more water to stop it from drying out.
  3. Top with chopped avocado, chopped green bell peppers and spring onions. Add a drizzle of lemon juice on top.
  4. Serve with a green salad.

WEEK 1 DAY 5

peanut butter on toast

BREAKFAST

Green power smoothie

METHOD

  1. Add to a blender 1 ripe banana, 1-2 pitted dates, 1 dessertspoon of shelled hemp or chia seeds, ½ an avocado, and a large handful of spinach.
  2. Add plant milk or water and wizz until very creamy and smooth. The thicker you make it, the longer it will fill you up!

LUNCH

Toasted peanut butter sandwiches (also tastes good with marmite or yeast extract). Toast your sourdough or granary bread, leave to cool, spread with peanut butter and yeast extract and wrap up for work. Have a piece of fruit and a couple of squares of dark chocolate for afters.

DINNER

Buckwheat pasta with roasted butternut squash, broccoli and peas. Homemade parmesan (Make enough for tomorrow’s lunch).

INGREDIENTS: Serves 3

  • 200-250g buckwheat, lentil, chickpea or spelt pasta (dry weight)
  • 1 head of broccoli
  • 1 medium butternut squash
  • 1 X cup of frozen peas
  • 1 X teaspoon of smoked paprika
  • Chilli flakes
  • Balsamic vinegar
  • Coconut oil (optional)
  • Salt and pepper
  • 2 X tablespoons of nutritional yeast
  • 1 X teaspoon of dried garlic powder
  • 2 X tablespoons of sesame seeds

METHOD

  1. Chop butternut squash into bitesize chunks, drizzle with balsamic vinegar and olive oil if using, add paprika, chili flakes, salt, pepper, and a sprinkle of dried garlic to taste. Roast in a medium oven until fully cooked.
  2. Meanwhile, cook your pasta as per packet instructions.
  3. Chop broccoli into florets and steam along with your peas, until al dente.
  4. Make you parmesan by blitzing in a blender (but ideally a coffee grinder) your nutritional yeast, garlic powder, sesame seeds and a pinch of salt and pepper (go easy on the salt – taste it first).
  5. Toss all your ingredients (apart from the parmesan) together with a little extra virgin olive oil (optional) and serve sprinkled with your vegan parmesan cheese.

 WEEK 1 – DAY 6

homemade chickpea burgers

BREAKFAST

Peanut butter, sliced apple, and cinnamon sourdough toast. Cook 1-2 slices of toast and add your sugar-free peanut butter (go easy on this if you are having 2 slices). Top with slices of apple and a sprinkle of cinnamon.

LUNCH

Lat night’s pasta can be eaten hot or cold with a side salad.

DINNER

Chickpea burgers, chunky chips (or a bun) in their skins and apple slaw. Makes 4 medium patties. Serves 2-4 depending on how hungry you are! Will keep in the fridge for 3 days uncooked.

INGREDIENTS

  • 1 X can of chickpeas (400g)
  • 1 X 340 gram can of sweetcorn
  • 1tsp ground coriander
  • 1tsp of paprika
  • 1/2 tsp cumin
  • Good pinch of salt and pepper
  • Handful of fresh coriander
  • 3-4 tablespoons of buckwheat flour to bind
  • Coconut oil (optional)
  • 1 X whole lemon – juice and rind
  • Enough potatoes for however many people you are cooking for.
  • 1 X large onion
  • 1 X bulb of fennel
  • 1/2 white cabbage
  • 2 X carrots
  • 1 Apple
  • 1 tsp of fennel seeds
  • Apple cider vinegar (check out AVC’s amazing benefits)

METHOD

  1. Heat oven to 180 degrees.
  2. Add your drained chickpeas, sweetcorn, coriander (fresh and dried), paprika, cumin, salt, pepper, finely grated lemon rind and flour to a food processor and mix. Don’t mix it to a pulp as you want it to have texture, so leave lumps.
  3. Mold 4 patties on a floured surface.
  4. Cook your chunky chips by boiling until almost cooked your chipped potatoes with skins still on. Add a tiny bit of coconut oil to oven trays (optional) and heat. Add your chunky potatoes, a pinch of salt and bake until golden (if you wish to make spicy wedges, then feel free to add paprika and garlic too).
  5. Meanwhile, cook your patties in a little coconut oil (again optional) in a non-stick frying pan until golden brown.
  6. Serve with a slaw made from very thinly sliced apple, fennel, cabbage, onion, grated carrot, fennel seeds, salt, pepper, dressed in drizzle of apple cider vinegar and the juice from your lemon

WEEK 1 – DAY 7

roast potatoes in bowl

SPECIAL SUNDAY BREAKFAST

Buckwheat and oat flour pancakes

INGREDIENTS

  • 1/4 cup oat flour (you can easily make your own)
  • 1/4 cup buckwheat flour
  • 1 tsp baking powder
  • 1/2 tsp ground cinnamon
  • 3/4 cup oat milk
  • 1 banana
  • 1 tbsp almond butter
  • 1 tbsp maple syrup (optional)

METHOD

  • Mix your dry ingredients in a separate bowl.
  • Place the rest of the ingredients in a blender and blend until smooth.
  • Combine dry and wet ingredients in the bowl and stir with a spoon.
  • Place ¼ cup of batter in a non-stick skillet (or a lightly greased skillet) and cook for about two minutes for each side.
  • Serve with coconut yogurt/fresh fruit, or whole fruit no added sugar jam.

SUNDAY LUNCH (or have this at dinner time if you prefer)

Easy nut roast served with roast potatoes, fresh vegetables and oil-free gravy (optional)

NUT ROAST RECIPE

  • 200 g red or green lentils (you can use a tin for ease if you like)
  • 200g chopped mixed nuts
  • 1 finely chopped onion
  • 2 cloves crushed garlic
  • 50g unsulphered, dried apricots roughly chopped
  • 50g pumpkin and sunflower seeds
  • 1x grated carrot
  • 1½ tsp dried mixed herbs
  • 1 tsp tamari sauce
  • 1 tsp turmeric powder
  • Salt and pepper to taste

METHOD

  1. Preheat your oven to 180°C/gas mark 4.
  2. Add a little coconut or olive oil to a large frying pan, and fry your onions gently for a few minutes (you can do this oil free if you like by frying in a little water).
  3. Add in the rest of your ingredients apart from the salt and pepper.
  4. Fry over for another couple of minutes then add your either pre-cooked or canned, drained lentils, stir and season to taste.
  5. Line your loaf tin (about 20cm x 10cm) with non-stick baking paper and spoon in the mixture, making sure to press down well.
  6. Bake for 50 minutes, remove then cool slightly before gently removing from tin. Cut into chunky slices.
  7. Serve with your crispy roast potatoes, onion gravy (optional), and steamed veggies of your choice.
  8. You can store this meat loaf for up to 3 days in your refrigerator, OR up to 3 months in the freezer

ONION GRAVY

INGREDIENTS

  • ¼ of a cup of wholewheat flour
  • 2 x tablespoons of nutritional yeast
  • ½ teaspoon of onion or garlic powder
  • 2 x cups of vegetable boullion or stock
  • 2 x tablespoons of tamari
  • 2 x tablespoons of water

METHOD

  1. Add dry ingredients to a hot saucepan and toast off slightly for about 30 seconds.
  2. Wisk in wet ingredients, slowly adding a bit at a time to stop it from clumping

PUDDING

Blueberry Ice-cream. Serves 2

INGREDIENTS

  • 2-3 pre-sliced and frozen ripe bananas
  • 1 x cup of frozen blueberries (the pre frozen shop bought ones work best)
  • ½ cup of coconut yogurt or plant milk (you may need to keep adding a little more as you go slowly to get the ice-cream texture you are looking for.

METHOD

Simply put all your ingredients into a powerful blender and wizz up on high speed. The frozen fruits will freeze up your yogurt (or milk) as it blends. Make sure you use only sliced frozen banana, otherwise you may bust your blender if you chuck a whole one in. I’ve done this… twice!

Serve immediately. This doesn’t freeze well, weirdly!

TEA OR DINNER

Vegan cheese and onion on toast (my favorite brand of melty cheese is the Koko coconut cheese)

METHOD

  1. Toast under a hot grill your wholemeal toast or sourdough on one side.
  2. Very finely chop an onion.
  3. Add your grated cheese and very finely chopped onion to the untoasted side of bread.
  4. Grill until melted and brown.
  5. You can add a splash of mushroom ketchup or tamari sauce before putting under the grill for extra taste

(If you want an oil free dish, then tasted sourdough spread with tahini and whole fruit jam is just as delicious).

WEEK 2 SHOPPING LIST

  • DRIED FRUITS – No added sugar mixed dries fruits for your granola. Go for a selection of dates, unsulphered apricots, raisins, goji berries, dried figs.
  • DRIED SPICES – Cumin, smoked paprika, rosemary, mustard seeds, curry powder, oregano, chili flakes, ginger
  • NUTS AND SEEDS – Mixed unsalted and unroasted nuts – Brazil, almonds, walnuts, pecans, cashew nuts, pumpkin seeds, sunflower seeds
  • CANNED GOODS – 2 x cans of chickpeas, 4 X cans of chopped tomatoes, 2 x cans of kidney beans
  • VEGETABLES – Potatoes – White and sweet (large ones for baking), cauliflower, onions, spring onions, leeks (optional for roasted veggies), broccoli, spinach, carrots, tomatoes, green salad leaves, rocket, white or red cabbage, fennel, butternut squash, garlic, bell peppers, courgette, beansprouts, mushrooms, mange tout, fresh basil, fresh corriander,
  • FRESH FRUITS – Assorted fruits (including berries), lemons, bananas, apples, 3 x avocados
  • MISCELLANEOUS – Buckwheat grouts, buckwheat pasta, brown basmati rice, oatcakes, white quinoa, hummus, sugar free baked beans (or canned chili beans if you can’t get hold of the other), nutritional yeast, vegetable bouillon or stick cubes, coconut milk, oat milk, vegan cheese, vegan butter (optional), coconut oil, olive oil, apple cider vinegar, balsamic vinegar, tamari or soy sauce, block of tofu, wholegrain sourdough loaf OR granary loaf, wholewheat bagels, tahini, sugar free peanut butter/ and OR almond butter, fresh lentil soup, mycoprotein (or some other high protein vegan burgers from the freezer section), pre- made nut roast (or you can make your own), plant based mince meat (go for a healthier version such as a lentil and walnut based, or make your own), 70% cacao chocolate, cacao or carob powder, plant based protein powder (see this list of the best), xylitol or stevia sweetener, dairy free ice-cream

 

WEEK 2 – DAY 1

chickpea curry in bowl

BREAKFAST

High Protein Buckwheat Granola with mixed raw nuts, dried apricots, dried figs and seeds, served with sugar free plant milk or coconut yogurt.

LUNCH

1/2 can of sugar free baked beans, with nutritional yeast flakes mixed in for a cheesy flavour and extra B vitamins. Or if you don’t like baked beans you can use vegan coleslaw. Large jacket potato, vegan butter, and handful of grated cheese. Piece of fruit.

DINNER

Tofu, chickpea, and cauliflower curry with brown rice and steamed spinach. See recipe.

1-3 Snacks or deserts from list throughout the day.

WEEK 2 – DAY 2

avocado on toast

BREAKFAST

Large slice of wholegrain sourdough toast or wholemeal bagel, 1 tablespoon of tahini, ½ smashed avocado, squeeze of lemon juice. 1x Banana

LUNCH

Large bowl of lentil soup (homemade or shop bought), 2-3 oatcakes spread with almond or peanut butter. Plus, 2-3 large dates or dried apricots for afters.

DINNER

Mycoprotein burger, and sweet potato fries oven cooked in coconut oil. Side of slaw made form sliced apple, cabbage and fennel tossed in apple cider vinegar, lemon juice, salt and pepper . Couple of squares of 70% cacao solids dark chocolate.

1-3 snacks or deserts from the list throughout day.

WEEK 2 – DAY 3

bowl of chili and avocado

BREAKFAST

Protein chocolate pudding made with ½ avocado, 25g plant protein protein powder, cacao or carob powder, plant milk and sugar free sweetener.

METHOD:-

  • Measure 25 grams of plant based protein powder (you need the powder to make up to 25g total protein).
  • Add to blender along with 1/2 avocado, tablespoon of carob, plus sweetener to taste (xylitol or stevia is best).
  • Add enough nut milk to just make it turn into a very thick pudding consistency. You may have to add only a little at a time to get it just right; or if you like a thinner milkshake texture then that’s fine, but it doesn’t seem to fill you up for as long the thinner you make it.
  • Be sure to add your protein powder on top of all the other ingredients, and not first, otherwise it will stick at the bottom and become harder to mix.

LUNCH

Cheese and onion, or cheese and tomato toastie/sandwich with granary or sourdough bread; plus side salad with lots of green leaves and olives. Handful of almonds.

DINNER

Dark chocolate chili (Make enough for tomorrow’s lunch).

METHOD:-

  • Fry 1 large onion, 4 cloves of garlic, and chopped chilies to taste until tender.
  • Add 2 teaspoons of cumin powder, 1 teaspoon of vegetable bouillon, and 2 teaspoons of smoked paprika. Fry for a further minute.
  • Add 2 tins of chopped tomatoes, 2 tins of drained kidney beans, plus 4-5 squares of dark chocolate (sounds strange, but it’s the piece de resistance, trust me!).
  • Add hot water to desired consistency then cook out for a further 15 minutes.
  • Serve with wholegrain rice, chopped avocado (or guacamole), spring onions and steamed broccoli.

1-3 Snacks or deserts from list throughout the day.

WEEK 2 – DAY 4

peanut butter on toast

BREAKFAST

Large slice of toasted granary sourdough or bagel, topped with 1 tablespoon of sugar free peanut butter and 1 sliced banana.

LUNCH

Large baked sweet potato spread with vegan butter (optional), or sweet potato wedges cooked in coconut oil, topped with yesterday’s leftover chili and chopped avocado on top. Handful of baked tortilla chips (optional).

DINNER

Roasted veggies with chickpeas on a bed of quinoa. (make enough for tomorrow’s lunch).

METHOD – Roast chopped assorted veggies of carrots, potato, squash, onions, leeks, courgette, canned chickpeas, and bell peppers in olive or coconut oil; add herbs and spices of your choice (paprika, garlic, rosemary, and chilli flakes are all great) and a splash of balsamic vinegar. Serve on a bed of boiled white quinoa.

TIP:- A few minutes before the end of cooking time place a few handfuls of kale or Swiss chard leaves over the top of the veg and put back in the oven to ‘just’ tenderise. This adds a few nutritious greens to the mix.

1-3 Snacks or deserts from list throughout the day.

WEEK 2 – DAY 5

spaghetti bolognese bowl

BREAKFAST

 

High protein granola, fresh berries, chopped apple, with sugar-free plant milk or coconut yogurt.

LUNCH

Roasted veggies, chickpeas, and quinoa from last night’s dinner (can be served cold so easy to take to work). Sprinkle with a small handful of raw pumpkin or sunflower seeds. Fresh fruit.

DINNER

Spaghetti bolognese made with meat-free mince (or another high protein alternative), buckwheat or spelt pasta, vegan cheese (optional), mixed green salad.

METHOD:-

  • Fry 1 large onion and a finely chopped carrot in a little olive oil.
  • Half-way through, add 3 cloves of chopped garlic and cook until tender.
  • Add plant based mince-meat and fry until browned.
  • Add 2 tsps of dried or fresh oregano, 1 tsp paprika, 1 tsp vegetable bouillon powder, and 2 cans of chopped tomatoes and cook for a further 15 minutes. You may need to add some hot water to your desired consistency.
  • Add a handful of freshly chopped basil just before you take the bolognese off the heat, and serve with buckwheat or wholegrain pasta plus a handful of vegan cheese (optional).

1-3 Snacks or deserts from list throughout the day.

WEEK 2 – DAY 6

quinoa breakfast bowl

BREAKFAST

Quinoa porridge made with oat milk, cinnamon, sultanas and chopped apple. Or pick one from these delicious quinoa bowl recipes.

LUNCH

2X brown sliced bread sandwich of humus, grated carrot and rocket leaves. Banana, avocado and oat milk smoothie.

DINNER

Vegetable fried rice, with soybeans and cashew nuts.

METHOD:-

  • Stir-fry mixed vegetables such as slice carrot, courgette, beansprouts, onions, mushrooms, mange tout, bell peppers, broccoli, soybeans, or broad beans in coconut oil, tamari or soy sauce, chilli, garlic and ginger.
  • Add cooked wholegrain rice a couple of minutes before the end, then sprinkle with a handful of chopped cashew nuts and serve.

1-3 Snacks from list throughout the day.

WEEK 2 – DAY 7

roast potatoes in bowl

BREAKFAST

Tofu scramble with peppers, onion and spinach. Toast and vegan butter.

METHOD:-

  • Fry chopped peppers and onion in a little olive oil until tender.
  • Crumble half a block of tofu into the pan with your fingers and cook for a further few minutes until a little crispy or browned.
  • Season with a little salt and pepper.

LUNCH

SUNDAY ROAST (can be swapped with tonight’s dinner if it’s more convenient). Nut roast, roast potatoes baked in coconut or olive oil, steamed mixed vegetables, then topped with vegetarian gravy. Vegan ice-cream.

DINNER

Brown bread, hummus, grated carrot and rocket sandwich. Or vegan cheese on toast.

1-3 Snacks or deserts from list throughout the day.

SNACKS AND DESERTS

If you’re in any kind of training, doing lots of exercise, or just don’t feel you have enough food from the diet plan alone, then feel free to supplement this diet with one or two more of the snacks and deserts below (these can be incorporated into your actual meals also). Go for high protein snacks (or plant based protein shakes) if you’re very active or trying to lose weight.

Choose one or two from this list daily if you feel you need it.

  • Green smoothie – of banana, spinach, heaped tsp ground flax seeds, 2 dates.
  • Couple of squares of dark chocolate at least 70% cacao solids.
  • Handful of goji berries
  • Blueberry Ice-cream – Frozen blueberries blended with coconut yogurt and nut milk to desired ice-cream consistency. Just add milk to your blender very slowly so you don’t make it too runny. You can also do the same thing with sliced and frozen very ripe bananas.
  • Green superfood powder shots – should be drunk daily as an extra assurance of nutrition.
  • Plant based protein shakes.
  • Mango or pineapple chunks, coconut yogurt, grated lime zest.
  • Fresh coconut
  • 2 oatcakes with humus and tahini, or nut butter.
  • Homemade trail mix – Made from raw nuts, seeds, dried fruits and coconut flakes.
  • Roasted kale chips – Flatten out your washed and dried kale on a couple of big roasting trays, sprinkle with a little seasoning of your choice (optional) and cook on your oven’s lowest setting until crisped and thoroughly dried out. You can also prepare these in a dehydrator if you own one.
  • Toasted tamari pumpkin seeds – Heat a frying pan or skillet to high heat and add a good splash of tamari or soy sauce, keep heat high then add a big handful of pumpkin seeds. Keep on the move with a wooden spoon for a couple of minutes until they are browned and a bit sticky. Serve either hot or cold.
  • Ginger and tamari fried tofu pieces – Cut your tofu into 1/2 inch cubes. Add a good splash of tamari or soy sauce to a hot pan, then fry your tofu pieces with a sprinkle of ground ginger until crisp and golden on all sides. The is s a super HIGH PROTEIN snack!
  • Roasted spicy chickpeas – Rinse and dry a can of chickpeas in a clean dish towel. Add to a roasting pan with spices (cumin, garlic salt, and paprika are a good combo), then roast in a medium heat oven until dried out and crunchy. Usually takes around 40 minutes, but you can roast them to your own taste.
  • Protein balls/bars – (pick from these delicious recipes).

CONCLUSION

Preparation is key, so be sure to buy all your ingredients before you start. Depending on your current diet, this plan may give you some detoxification symptoms such as headaches, skin breakouts, bad breath and irritability as your body starts to clear itself out and adapt to new foods.

You may also feel some bloating from the eating of more fiber and other foods that your body may not be used to. All these should pass; though sometimes it can take a couple of months for your body to fully adjust. Be sure to listen to your body, and let IT tell you when it is full or whether or not to carry on eating a certain food.

CONCLUSION

I hope you have enjoyed this diet plan, and it has given you an understanding and insight into how tasty and delicious a plant based diet can be and how varied too.

If you like this plan then why not try our full 4 week plan with compete recipes all different from this 2 week plan. Learn more tasty recipes for your repertoire that will last you a lifetime 🙂

For more tips, guides and strategies straight to your inbox, please join up below↓↓↓ and keep up to date with all the latest news in plant based eating.

Stefanie Taylor
Plant based eating is set to EXPLODE in 2020, not just for health reasons, but also to help keep our beautiful planet thriving. I have lived this healthful lifestyle for over 3 years, and created Zestforever to share my experiences, trials, errors, how I overcame them, and to show you how easy it is for you to do it for yourself and thrive too!

I have studied, tried and tested all manner of healthy lifestyles over the past 20 years, but nothing has come close to giving me the buzz that plant based eating has. I have also studied and worked as a Sports Nutritional Advisor, Nutritional Therapist, and Clinical Weight Loss Advisor, and have a Registered Dietitian and Personal Trainer reviewing and contributing to posts.

This website is not intended to treat or diagnose any medical diseases or illnesses. It's merely meant to show you ways of potentially boosting your health through the eating of more nutritious plant foods in place of junk foods.

6 thoughts on “Free 14 Day Plant Based Diet Plan + Shopping Lists”

  1. I have a plant based household and I love it!! I always look for new recipes and while I occasionally nibble on cheese at a family/friends event or have salmon every now and again I do my best to support our beautiful planet. Thank you so much for these recipes. I’ll be making some for sure!

    Reply
    • Hi Maria, that’s amazing you already have a plant based household! And it’s great you are thinking of the planet too as we all need to do that these days.

      When I first went plant based 3 years ago I was only doing it for health reasons, but this past year has opened my eyes up to animal cruelty and environmental issues, which has changed my spirit completely and made me become much more aware of doing my bit.

      I hope you enjoy the recipes, there will be more to follow.

      Reply
  2. You have done an amazing job providing this 7-day plant-based diet plan, I have been gradually eating fewer animal products and more plant-based products over the years. My problem is mainly my food intolerances and allergies prevent me from being able to eat some foods even plant-based, so my diet is very bland and eating pretty much the same foods day after day. So eating has become kind of depressing for me, but not nearly as depressing as going grocery shopping.

    Ha, Ha
    Jeff

    Reply
    • Hi Jeff, I’m really sorry you have such issues with food, that must be really frustrating for you! I love my food so can’t imagine what it must be like to be limited. At least you have started to reduce your animal product consumption over time, which will surely lead to some health improvements, Just do waht you can.Good luck!

      Oh, and I’m the opposite; I can spend hours looking at food and going up and don food isles ha ha.

      Reply
  3. Hello Stefanie!
    All of this food looks absolutely delicious! What a great way to reboot after the holidays. I love that your recipes are based on all whole foods and plants. You recipes are also very easy to follow. I look forward to seeing more of your content.
    -Ashley

    Reply
    • Thanks Ashley, yes, I’m sure we could all do with a New Year’s detox haha, I know I could! Eating whole plant foods is definitely one of the best ways I know to make you feel amazing and full of energy again which is why I’m so passionate about it. Thanks for your comment.

      Reply

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