The 7-Day Meal Plan

It’s here! I am so excited to share what I’ve been working on for all of you. This meal plan is jam-packed with recipes that, honestly, will last you more than just one week because we like cooking enough for several days. BUT I decided you deserved variety because not everyone knows that there are a plethora of delicious whole food, plant-based recipes out there, so I wanted to showcase some of my favorites.

Here’s a sneak peek!

meal plan sneak peek

Peanut butter banana smoothie, Lentil vegetable soup, Chickpea and spinach curry

This meal plan includes:

  • 7 days worth of meals–breakfast, lunch, dinner, and snacks that are healthy, whole food, plant-based, and delicious
  • Nutrient breakdown of each meal and daily overview of nutrient targets
  • Easy to make recipes–low prepping and cooking time
  • Fusion of Western, Thai, Indian, Tex-Mex, and Chinese influences for a variety of flavors
  • Cost breakdown of every ingredient–I provide the cost of every item I bought to make this meal plan and it was surprisingly cheap! In fact, most meals made several servings so the overall price I spent for the week would really be more like half of what I calculated if you only accounted for the portions you ate for the week

This meal plan is perfect for weight-loss since it is what you would call a “clean” meal plan but it doesn’t feel like you’re being deprived at all! In fact, most days are around 1700-1800 calories. What’s great about this meal plan is it is easily scalable for your fitness aspirations. Whether it’s losing weight, you can easily reduce serving sizes to be in a calorie-deficit, or increase serving sizes to be in calorie-surplus for muscle building. There is enough protein either way, because as long as you’re eating enough to not feel hungry, you should be eating enough protein. That is the beauty of plant-based eating. No calculating!

BUT I did calculate the micronutrients because I wanted to show you just how nutritious this way of eating is. If you plugged in your food for the day on a omnivore diet I HIGHLY doubt you’d get anywhere near what you needed for some of these micronutrients without supplementing or eating something fortified. However, the best way to absorb nutrients is through diet, not through supplementing. Especially since the supplement industry is unregulated–you really don’t know what, or how much, you’re truly getting or able to absorb.

The only nutrient I do supplement for is Vitamin B12. I take the Jarrow Formulas Methyl B-12 1000 mcg (affiliate link–don’t worry, it is no extra cost to you and it helps keep this site up and running!). I like their formula because they utilize Methylcobalamin which is better absorbed and retained than other forms of B-12. It is also chewable which is best for absorption rather than just swallowing. And the lemon flavor tastes delicious! Plus, it is vegan due to the vegetable sourced compounds. Additionally, I prefer the 1000 mcg dose over anything higher or lower because absorption rates are low, so even if you take 1000 mcg, you may only be absorbing around 40-50 mcg. The recommended intake is 3-5 mcg a day but there is no harm in exceeding the recommended amount for this vitamin. Only intakes above 5000 micrograms per week should be avoided due to lack of evidence for toxicity from higher amounts. I take this every other day to ensure I don’t exceed 5000 mcg a week, but for the sake of hitting all the nutrient targets for the meal plan, I have included the Vitamin B-12 supplement daily.

All you have to do to get this FREE meal plan is sign up for my mailing list below! Then the link will be sent to your inbox for download 🙂 Hope you enjoy it!

If you do follow the meal plan, I would love some feedback! Please share by commenting below, emailing me at, or tagging me on Instagram @healthmylifestyle (that’s right, I’m finally catching up on the IG game)

xoxo Rachel

Free 7-Day Whole Food Meal Plan

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