PThirty1 30-day Plant-based Sample Menu

The first couple of weeks of my plant-based challenge, I chose a few things that weren’t quite optimum.  After a discussion with my dietitian and a world renowned psychologist, we were able to figure out something very simple – I needed a written guideline, plan or map, if you will, on what to eat.  Julieanna quickly emailed a sample menu to me and the diet was smooth sailing for me from there.  We often say that men are visual but they aren’t the only ones.  I find when faced with challenges (and going plant-based cold turkey is definitely a challenge), a visual road map can be the key to success.  I comprised this list of my favorite simple things I ate while on a plant-based diet.  There are links to recipes shared by The Plant Based Dietitian as well as other tried and true recipes from other sites.  I tried to keep it short and simple.  Hope this helps.  Let me know what you think.

Click here to download this menu as a PDF.


Smoothie (use your favorite fruits and “greefies”; add hemp, chia or ground flaxseeds) or try:

Grits (no butter)

Simple vegan pancakes w/100% maple syrup or chopped/pureed fruit spread

Fresh fruit

Muesli (mix of whole grains, oats, nuts, raisins, dates)

Oatmeal (w/water or plant milk and add dates, raisins or fresh fruit to sweeten plus hemp or chia seeds)


Salad w/rice vinegar dressing (use your favorite greens and veggies; add beans)

Veggie wrap in a corn or whole wheat tortilla (add your favorite veggies raw, grilled or sautéed in vegetable broth; add chickpeas or black beans; use hummus for spread or 1-2 tsp balsamic vinegar)

Veggie sandwich on whole wheat or multigrain bread (same as above)

Veggie burger on whole wheat bun (add lettuce, tomato; use hummus for spread or vegan mayo:

PB&J sandwich (all natural peanut, cashew or almond butter w/pureed all natural fruit spread)

PB lettuce wrap (chopped apples, grapes, chia seeds, 1 tsp agave nectar or maple syrup, peanut/almond/cashew butter wrapped in romaine or iceberg lettuce)

Dinner leftovers


Japanoodles by Plant-based dietitian:

Thai Corn Chowder:

Quinoa or Pearl Couscous (cook as directed; add your favorite greefies; add 1 tsp. olive or grapeseed oil or balsamic vinegar or favorite vegan sauce)

Wild rice & red beans

Salad w/rice vinegar dressing (use your favorite greens and veggies; add beans)


Raw veggies/fruit

Plain rice cake w/hummus

Whole wheat crackers plain or w/hummus or guacamole


Banana-butter wrap (chopped bananas in a whole wheat tortilla; natural almond or peanut butter for spread; add apples if desired)

Nuts (only ¼ cup per day)


Mother of 6, lover of God, life, family, food, friends and flying!

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