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Week 1 Plan: Plant-Based

Download the full meal plan with shopping list, recipes, and nutrition breakdown here:

Week 1 Plant-Based Meal Plan
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Recipe Quick Links:


Breakfast: PB&J Oats

Lunch: Arugula Quinoa Salad

Snack: Tropical Turmeric Smoothie

Dinner: Chickpea Masala with Rice


Breakfast: Tropical Chia Pudding

Lunch: Kale & White Bean Salad

Snack: Green Power Smoothie

Dinner: Spaghetti with Lentil "Meatballs"


  • This meal plan follows the 2:7 style of meal prep. This breaks the week up into 2 days of cooking (i.e. Monday and Thursday) for 7 days of food.

  • All meal plan recipes are vegan. Being open to trying new dishes is highly encouraged. However, lean animal proteins such as fish, turkey or chicken can be added to most dishes if you want to swap or add something that suits your palate.

  • Meal plans are a great jumping off point, but may not fit everyone's individual needs. If you feel it's not enough food, make larger portions. If it's too much food, skip the snack. If you're unsure, talk with your RENEW coach about how to adjust these meal plans to meet your goals.

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