Take control of your health: Learn more about our Plant-Based Nutrition CertificateLearn more about our Plant-Based Nutrition Certificate
Topics » How To » Whole Foods, Plant-Based Diet Sample Menu
CNS Logo

Whole Foods, Plant-Based Diet Sample Menu

Whole Foods, Plant-Based Diet Sample Menu

A whole food, plant-based diet includes vegetables, whole grains, nuts, seeds, legumes, tubers and fruits, with no animal products (meat, fish, eggs, dairy, and poultry) or processed foods. Check out our 3 day sample menu of delicious, plant-based recipes to help you get started on your plant-based journey.

Day 1

A beet and a carrot

Breakfast
Oatmeal Breakfast Muffins

Oatmeal Breakfast Muffins

These hardy, moist muffins are like eating a bowl of oatmeal.
Lunch
Vegan Sushi Power Bowl

Vegan Sushi Power Bowl

Bring the sushi bar to your home with this plant-based power bowl.
Dinner
Perfect Lentil Soup With Mashed Potatoes

Perfect Lentil Soup With Mashed Potatoes

This soup is rich and flavorful and hits the spot on a chilly night.
Snack
Carrots: What's Up Doc?

Carrots: What's Up Doc?

Two medium sized carrots make a great snack!

Day 2

Cooking pot

Breakfast
3 Ingredient Pancakes

3 Ingredient Pancakes

This easy and simple recipe has minimal ingredients and is oh so good!
Lunch
Black Beans and Greens Over Rice

Black Beans and Greens Over Rice

This satisfying dish will quickly become your next go-to meal.
Dinner
Quick & Easy Plant-Based Curry

Quick & Easy Plant-Based Curry

This curry ticks all the boxes of a nutritious meal and it's yummy!
Snack
Bananas: The Forbidden Fruit

Bananas: The Forbidden Fruit

One banana makes a nutritious and easy to carry snack wherever you might go.

Day 3

A fork and spoon

Breakfast
Baked Steel Cut Oatmeal

Baked Steel Cut Oatmeal

Every serving is nice and sweet, without any added sugar.
Lunch
Hearty Kale Salad

Hearty Kale Salad

A delicious green salad packed with nutrient-rich antioxidants.
Dinner
Black Bean Burger

Black Bean Burger

This burger is packed with protein and fiber.
Snack
Roasted Chickpeas

Roasted Chickpeas

These are great for a mid-afternoon snack!

Copyright 2019 Center for Nutrition Studies. All rights reserved.

We’ve partnered with renowned online education provider eCornell, to offer a revolutionary program to help you understand the importance of diet and nutrition for your life. In a few short weeks arm yourself with the knowledge you need to improve your overall health, learn new skills, or even inspire a career change. Hear what people are saying.

100% online, work at your own pace
Attentive and interactive learning team
Science-based foundation
A trusted credential

Sign up for our free newsletter

Inspiring articles and recipes in your inbox