Welcome to Your 3-Day Sample Meal Plans!

Over the course of the next three days, you'll see just how easy (and delicious!) a plant-based
diet can be without ever having to ask yourself "What's for dinner?"
You have two different meal plans to choose from: an individual meal plan set at 1,200 calories
a day (but flexible) and a family plan.
Included here is a sample of both plans for you to test drive.
Some members stick to only one plan, while others mix and match recipes from both to meet
their unique needs. (Premium membership gets you both plans for the price of one, so there's no
need to pick a favorite!)
You also have access to our free 50 & 100 calorie snack lists.

Sample 3-Day Individual Flexi Meal Plan

www.getmealplans.com

Day 1

Day 2

Pumpkin Chili

Sweet Potato Tacos

Leftover Pumpkin Chili

Caribbean Quinoa Bowl

Hummus & Olive Wraps

Easy Beans & Rice

Breakfast

(optional)

Apple Pie Oatmeal

Pumpkin Muffin

Caramel Cream Smoothie

Lunch
Dinner

Day 3

Sample 3-Day Individual 1,200 Calorie Meal Plan

www.getmealplans.com

Breakfast

Day 1

Day 2

Day 3

Apple Pie Oatmeal

Pumpkin Muffin

Caramel Cream Smoothie

apple, 1 cup strawberries

1 orange, cup blueberries

Sweet Potato Tacos

Leftover Pumpkin Chili

sides
Lunch

Pumpkin Chili

sides

crackers

Dinner

Caribbean Quinoa Bowl

Hummus & Olive Wraps

Easy Beans & Rice

Dessert

cup blueberries

banana

1 cup strawberries

Snacks

cup applesauce

2 carrots

banana

crackers

Individual Lunch & Dinner Shopping List

Grains & Lentils (all uncooked)
Meal # Ingredient

Amount

Condiments
B
Guacamole

2 oz (or avocado)

Brown rice

cup

B,C,E

Hot sauce

(optional)

Quinoa

cup

Hummus

6 tbsp

Pineapple salsa

4 oz ( cup)

Salsa

2 oz ( cup)

Tortillas & Bread (freeze leftovers)

B
Corn tortillas
2
D

Reg. tortillas

Produce Fresh
A
Garlic

4 cloves

B,E

Green onions

B,E

Lime

Onion (yellow or white) 1 small

Sweet potato

D,E

Tomatoes

1, 1

Produce Greens
C
Kale
D

Spring mix

Fresh Herbs
E
Cilantro

5 oz (2 cups)
3 oz (3 cups)

Allergy-Free Shopping List Adaptations:

**Gluten-Free Note: 1 tortilla = 2 slices of
bread or 2 corn tortillas. You can also use cup
cooked quinoa or crackers to replace 1 tortilla/2
slices bread. Mix and match as desired!
*Lower Fat:
Remove: guacamole/avocado; olives
Add: 4 oz corn ( cup)
Sides
crackers (240 calories worth)

(optional)

Produce Fresh or Frozen

B,E
Corn
2.75 oz ( cup)
Canned Goods (15 oz cans)
B,C,E
Black beans

Dried Spices & Herbs:

chili powder, ground cumin

1 can

Kidney beans

1 can

Pure pumpkin

1 can

Additional Snacks & Desserts

(not included in above list but included in 1,200
calories budget or choose your own!)
1/2 cup applesauce
1 banana
3/4 cup blueberries
2 carrots
1 cup strawberries

Other Items (freeze leftovers)

A
Green chilies
1-4 oz can
D

Sliced black olives

1-2.25 oz can

Tomato paste

1-6 oz can

Vegetable broth

cup

Individual Breakfast Shopping List

Grains & Lentils (all uncooked)
Meal # Ingredient
Z

Allergy-Free Shopping List Adaptations:

Amount

Rolled oats

cup

Produce Fresh
Z
Apple

Banana

Tofu, Milk & Yogurt

Y,X

Unsweetened almond milk

Canned Goods (15 oz cans)

Y
Pure pumpkin

1 cup

**Gluten-Free Note: 1 tortilla = 2 slices of

bread or 2 corn tortillas. You can also use cup
cooked quinoa or crackers to replace 1 tortilla/2
slices bread. Mix and match as desired!
Sides
apple (leftover)
cup blueberries (1.25 oz, fresh or frozen)
1 orange
1 cup strawberries (5 oz, fresh or frozen)

Use leftovers

Dried Spices & Herbs:

ground cinnamon, pumpkin pie spice
Baking & Sweeteners:
Y
Baking powder

tsp

2 tbsp

Brown sugar

Z,Y Pure maple syrup

2 tbsp

Unsweetened applesauce

cup

Vanilla extract (optional)

tsp

White WW flour (or GF blend)

3 tbsp

Dried Fruit, Nuts, etc.

X
Dates

1 to 2

Make Ahead Prep Sheet

Individual Plan | 3-Day Sample

Freeze Ahead
Ingredient

Method/Time

Meal

1 banana

Night before

Ingredient

Method/Time

Meal

Pumpkin Muffin

15-18 minutes @ 350F

Baking Ahead

Potatoes & Grains & Pasta

Ingredient

Method/Time

Meal

cup brown rice + cup water

40-50 minutes

cup quinoa + cup water

15 minutes

1 sweet potato

Bake, boil or microwave, then dice

Cooking Order
While one meal simmers or bakes, start on the next one!
Easy Beans & Rice E
4)
Caribbean Black Bean Bowl C

1)
2)

Pumpkin Muffin Y

3)

Pumpkin Chili A

5)

Hummus & Olives Wraps D

Ingredient Prep
Total diced onions: 1

Total minced garlic cloves: 4

Meal E Easy Beans & Rice

Ingredient
Method

Meal C Caribbean Black Bean Bowl

Ingredient
Method

2 green onions

Sliced

2 cups kale

1 tomato

Diced

Meal A Pumpkin Chili

4 garlic cloves

Minced

1 small onion

De-stemmed & chopped

Meal D Hummus & Olive Wraps (filling only)

3 tbsp olives
Sliced
1 tomato

Sliced

Diced

Lunch Recipes
MEAL A
Pumpkin Chili
serves 2 (GF)(LF)(SF)
1 small onion
4 garlic cloves
1 tbsp chili powder
1 tsp ground cumin
cup veg broth
cup pure pumpkin
cup green chilies
2 tbsp tomato paste
15 oz can kidney beans

diced
minced

drained & rinsed

Directions:
1. Line a skillet with a thin layer of water.
2. Saut onions and garlic until onions are
translucent, about 2-3 minutes.
3. Add chili powder and cumin, stirring to
coat, and continue to cook until liquid
has cooked off.
4. Add broth, pumpkin, green chilies and
tomato paste, stirring to combine.
5. Add beans and stir.
6. Reduce heat to low and cook until warm.
7. Taste, adding salt and pepper if desired.
8. If it's too thick, thin out with water or
vegetable broth.
Per serving: 262 calories, 1.5g fat, 48.4g carbs,
22.5g fiber, 6g sugars, 18g protein
Add-on: Add a side of broccoli.

MEAL B
Sweet Potato Tacos
serves 1 (GF)(LF)*(SF)
1 sweet potato
cup black beans
2 oz guacamole
1 green onion
2 corn tortillas
cup corn
hot sauce
fresh lime juice

cooked or canned
(or avocado)
sliced
(thawed, if frozen)
(optional)
(optional)

Directions:
1. Bake, boil or microwave sweet potato,
then dice.
2. Place sweet potato pieces in corn tortillas
and top with black beans, guacamole,
hot sauce as desired and green onions.
3. You can also add corn to the tacos or eat
it on the side (I like to add a little lime
juice and hot sauce to my corn).
Per serving: 387 calories, 10.7g fat, 67g carbs,
13.3g fiber, 10.8g sugars, 11.2g protein
Lower Fat: Omit guacamole; add cup corn.
Add-on: Add a side of brown rice.
Prep: Make potato ahead.

Prep: Make ahead.

Dinner Recipes
MEAL C
Caribbean Black Bean Bowl
serves 1 (GF)(LF)(SF)
cup cooked quinoa
cup black beans
2 cups kale
cup pineapple salsa

(cooked or canned)
de-stem & chopped

hot sauce

(optional)

Directions:
1. Combine kale with warm quinoa and stir
constantly until kale turns bright green
and softens.
2. Stir in black beans, and top with
pineapple salsa and hot sauce.
Per serving: 414 calories, 5g fat, 74.1g carbs,
16.6g fiber, 4g sugars, 22.6g protein
Add-on: Add more beans, quinoa or veggies.
Prep: Make ahead.

tortilla
tbsp hummus
cups spring mix
tbsp olives
tomato

cup cooked brown rice

cup black beans
1 tomato
2 green onions
cup corn
cup salsa
fresh lime juice
fresh cilantro
hot sauce

(cooked or canned)
diced
sliced
(thawed, if frozen)

(optional)
(optional)

Directions:
1. Mix cooked rice with beans, tomato,
green onions, cilantro and corn.
2. Top with salsa, hot sauce and lime juice
as desired.
Per serving: 414 calories, 2.5g fat, 82.3g carbs,
13.3g fiber, 5.9g sugars, 17.5g protein
Add-on: Add avocado/guacamole.

MEAL D
Hummus & Olive Wraps
serves 1 (GF)*(LF)*(SF)
1
6
3
3
1

MEAL E
Easy Beans & Rice
serves 1 (GF)(LF)(SF)

Prep: Make ahead.

(heaping cup)
(or other greens)
sliced
sliced

Directions:
1. Smear hummus along inside of tortilla.
2. Add greens, olives, tomatoes and roll up.
Per serving: 409 calories, 13.9g fat, 52.1g
carbs, 14.6g fiber, 2.8g sugars, 15.4g protein
Lower Fat: Omit olives; add extra greens.
Add-on: Add a baked potato on the side.
Prep: Store components separately.

Breakfast Recipes
MEAL Z
Apple Pie Oatmeal
serves 1 (GF)(LF)(SF)
apple
cup dry rolled oats
ground cinnamon
cup applesauce
1 tbsp pure maple syrup
Directions:

cored & diced 1 tbsp milk

uncooked
1 tbsp brown sugar
1 tbsp pure maple syrup
2 tbsp pure pumpkin
tsp pumpkin pie spice
tsp baking powder
3 tbsp flour

1. Line a skillet with a thin layer of water

and saut apples for 1-2 minutes, until
they start to soften.
2. Add oats plus cup water and continue
to cook, stirring to incorporate until you
have oatmeal.
3. Adding a few dashes of cinnamon.
4. Stir in applesauce & maple syrup.
Per serving: 281 calories, 2.9g fat, 60.9g carbs,
7.3g fiber, 29.1g sugars, 5.8g protein
Add-on: Add raisins.
Prep: Make to order.

MEAL Y
Pumpkin Muffin
serves 1 (GF)*(LF)(SF)

Directions:
1.
2.
3.
4.

Preheat oven to 350F.

Place a liner in a metal measuring cup.
In a bowl, whisk dry ingredients together
Add milk, maple syrup & pumpkin and
stir until combined.
5. Gently spoon into muffin cup and bake
15-18 minutes, until firm to the touch.
Per serving: 189 calories, 0.7g fat, 43.9g carbs,
1.7g fiber, 21.8g sugars, 2.9g protein
Add-on: Add a side of fruit.
Prep: Make ahead.
MEAL X
Caramel Cream Smoothie
serves 1 (GF)(LF)(SF)
1 banana
1 cup milk
1-2 dates
vanilla extract

frozen
(optional)

Directions:
1. For best results, soak dates in hot water.
2. Place all ingredients in a blender and
whiz until smooth.
Per smoothie: 174 calories, 3.4g fat, 36.2g
carbs, 5.3g fiber, 19.8g sugars, 2.5g protein
Add-on: Add a side sweet potato or rice cakes.
Prep: Freeze banana ahead
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Sample 3-Day Family Meal Plan

www.getmealplans.com

Dinner

Meal A

Meal B

Meal C

Portobello Steak Tacos

Multi-Veggie Minestrone Soup

Caribbean Quinoa Bowl

Make Ahead Prep Sheet

Family Plan | 3-Day Sample

Potatoes & Grains & Pasta

Ingredient

Method/Time

Meal

cup quinoa + 1 cup water

15 minutes

8 oz pasta pasta (your choice)

7-15 minutes

Cooking Order
While one meal simmers or bakes, start on the next one!
Multi-Veggie Minestrone Soup B
3)
Caribbean Quinoa Bowl C

1)
2)

Portobello Steak Tacos A

Ingredient Prep
Total diced onions: 2; red

Total minced garlic cloves: 6

Meal B Multi-Veggie Minestrone Soup

Ingredient
Method

Meal C Caribbean Quinoa Bowl

Ingredient
Method

2 cups butternut squash Peeled & diced

1 bunch kale

De-stemmed & chopped

3 carrots

Peeled & diced

red onion

Diced

3 celery ribs

Diced

4 garlic cloves

Minced

1 onion

Diced

Meal A Portobello Steak Tacos (filling only)

4 garlic cloves
Minced
1 small onion

Diced

4 cups lettuce

Shredded

4 tomatoes

Diced

Family Shopping List

Grains & Lentils (all uncooked)
Meal # Ingredient

Amount

Canned Goods (15 oz cans)

Meal # Ingredient
Amount

Quinoa

cup

Black beans

1 can

Pasta (your choice)

8 oz

Diced tomatoes

2 cans (or 28 oz can)

White beans

1 can

Tortillas & Bread (freeze leftovers)

A
Corn tortillas
8
Produce Fresh
B
Butternut squash

1 lbs

Carrots

Celery

A,B

Other Items (freeze leftovers)

A
No-Beef broth
2 cups
B

Vegetable broth

2 quarts

3 ribs

Condiments
A,C
Guacamole

16 oz (or 2 avocados)

Garlic

1 head

Hot sauce

(optional)

Limes

1 to 2

Tropical salsa

24 oz (3 cups)

Onion (red)

A,B

Onion (yellow or white)

1 small, 1 large

Portobello mushrooms

Tomatoes

Produce Greens
C
Kale

1 bunch

Shredded lettuce

8 oz (4 cups)

Spinach

8 oz (8 cups)

Fresh Herbs
B
Basil

(optional)

Cilantro

(optional)

Thyme

2 tsp

Produce Fresh or Frozen

A
Corn
1 cups
C

Pineapple

2 cups

Dried Spices & Herbs:

1 bay leaf, dried basil, dried thyme
Soy Sauce, Vinegar, etc.
A
Balsamic vinegar

6 tbsp

Dry white wine

cup (opt.)

Sherry, mirin or wine

2 tbsp

Allergy-Free Shopping List Adaptations:

**Gluten-Free Note: 1 tortilla = 2 slices of
bread or 2 corn tortillas. You can also use cup
cooked quinoa or crackers to replace 1 tortilla/2
slices bread. Mix and match as desired!
*Lower Fat:
Remove: avocado/guacamole
Add: 13.75 oz corn (2 cups); 15 oz can black
beans

Family Dinner Recipes

MEAL A
Portobello Steak Tacos
serves 4 (GF)(LF)*(SF)
4 Portobello Steaks
8 corn tortillas
4 cups lettuce
4 tomatoes
1 cups corn
8 oz guacamole

sliced

hot sauce
fresh cilantro

(optional)
(optional)

shredded
diced
(thawed, if frozen)
(or 1 avocado)

Directions:
1. Place steak strips in tortillas and top with
remaining ingredients.
2. Garnish with hot sauce and cilantro, if
desired.
Per serving: 408 calories, 11.9g fat, 70.5g
carbs, 12.4g fiber, 9.6g sugars, 12.8g protein
Lower Fat: Replace guac with 2 cups corn.
Add-on: Add a side of rice and/or beans.

Portobello Steaks
serves 4 (GF)(LF)(SF)
4
1
2
2
6
2
2
1

portobello mushrooms
de-stemmed
small onion
dicd
garlic cloves
minced
cups No-Beef Broth
(or veg broth)
tbsp balsamic vinegar
tbsp mirin, sherry or wine
tsp dried thyme
tsp dried basil

Directions:
1. Line a large frying pan with broth.
2. Add onion and garlic and cook for 2
minutes over high heat.
3. Add remaining ingredients (except
mushrooms) and turn to medium.
4. Add mushrooms, cover and cook 5 mins.
5. Gently flip mushrooms over and cook for
5 minutes more, adding more broth as
needed to prevent sticking or burning.
Per mushroom: 51 calories, 0.3g fat, 8.6g
carbs, 2.2g fiber, 3g sugars, 3.2g protein

Prep: Store components separately.

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MEAL B
Multi-Vegetable Minestrone Soup
serves 4 (GF)*(LF)(SF)
8 oz dry pasta
1 onion
3 carrots
3 celery ribs
4 garlic cloves
2 cups butternut squash
2 tsp fresh thyme
28 oz can diced tomatoes
6-8 cups veg broth
1 bay leaf
15 oz can white beans
8 oz fresh spinach

uncooked
diced
peeled & diced
diced
minced
peeled & diced

cup dry white wine

fresh chopped basil

(optional)
(optional)

undrained

MEAL C
Caribbean Quinoa Bowl
serves 4 (GF)(LF)*(SF)
1 cups cooked quinoa
1 bunch kale
15 oz can black beans
red onion
1-2 limes
2 cups pineapple
3 cups tropical salsa
1 avocado

de-stem & chopped

drained & rinsed
diced
juice
(or mango)
(or 8 oz guacamole)

Directions:
drained & rinsed

Directions:
1. Cook pasta via package instructions.
2. Drain & rinse pasta under cold water.
3. Line a large pot with a thin layer of broth
and saut onion, carrot, celery, garlic,
squash and thyme until vegetables begin
to soften, about 8-10 minutes.
4. Add splashes of broth as necessary to
prevent drying out, sticking or burning.
5. Add tomatoes (with juices), 6 cups broth
and bay leaf.
6. Cover and bring to a boil.
7. Reduce heat to low and simmer until
vegetables are tender, about 30 minutes.
8. If it's too thick, add more broth to thin.
9. Remove bay leaf.
10. Add beans & cook 1-2 minutes to warm.
11. Season with salt and pepper.
12. Add spinach, stirring to incorporate and
cook down. (If making ahead, do not add
spinach until soup has reheated.)
13. Add cooked pasta and wine.
14. Garnish with fresh chopped basil.

1. Steam kale.
2. Top with quinoa, beans, onion, lime
juice, fruit, salsa and avocado.
Per serving: 416 calories, 10.8g fat, 70.5g
carbs, 17.2g fiber, 14.6g sugars, 18g protein
Lower Fat: Replace avocado with another 15 oz
can black beans or 2 cups corn.
Add-on: Baked sweet potatoes on the side.
Prep: Make ahead; add avocado just before
serving.

Per serving: 409 calories, 2.2g fat, 83.5g carbs,

13.9g fiber, 12.5g sugars, 17.8g protein
Add-on: Add a side of grains or crackers.
Prep: Make ahead.

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FREQUENTLY ASKED QUESTIONS

1. Are optional ingredients included in the nutritional analysis? You'll need
to add those additional values.
2. What do the (GF)(LF)(SF) icons means? GF stands for gluten-free, LF stands for
low-fat, and SF stands for soy-free for our members with special dietary needs.
3. Can I make substitutions? Absolutely.
4. What kind of bread/pasta/hummus/etc. should I buy? We recommend
purchasing either 100% whole-wheat or brown rice (for a gluten-free option) pasta
and grain products. Also look for products that are oil-free. This Guide has a long
list of brands.
5. What are my options for purchasing the meal plans? We offer premium monthly
memberships for $18.99/month which gives you access to both the individual and
dinner-only family plans. New plans are sent directly to your inbox every Wednesday.
Visit www.getmealplans.com or contact support@getmealplans.com for more info.
6. What about couples? We recommend couples use the family plan. Since each
meal serves 4, you have leftovers for lunch the next day.
7. Does the family plan include any breakfast or lunch recipes? Yes! We offer at
least two bonus breakfast recipes and two bonus lunch recipes each week. :)
Disclaimer: This plan is not intended to be a substitute for professional medical
advice. Users should seek their own professional counsel for any medical condition or
before starting or altering any exercise or diet plan. It is your responsibility to know
your health and nutritional needs. We are not doctors or nutritionists. Nutritional
analysis and calories are calculated via www.caloriecount.com.

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