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  • Writer's pictureDebbie Marsh

5-Day Plant-Based Flexitarian Meal Plan

Embrace the Green Revolution: 5-Day Plant-Based Flexitarian Meal Plan
banana and almond butter toast


Welcome to the Green Revolution! Are you ready to embark on a journey towards a healthier, more sustainable lifestyle? Whether you're a seasoned plant-based enthusiast or just curious about flexitarianism, I have a delightful 5-day meal plan that will tantalize your taste buds and nourish your body. Packed with delicious recipes, nutrition facts, and expert recommendations, this flexible plan will help you transition smoothly to a plant-based flexitarian diet. Let's dive in!

Transitioning to a plant-based flexitarian diet can be an enjoyable and healthy journey. Here's a 5-day meal plan with simple recipes, nutrition facts, food exchanges, and recommendations to help you get started. Each day's meal plan will aim for around 2,000 calories.

Day 1: Smoothie Bowls and Lentil Stir-Fry

Kickstart your day with a vibrant Mixed Berry Smoothie Bowl, brimming with antioxidants and plant-based goodness. For lunch, savor a Chickpea Avocado Salad that offers a perfect blend of protein and healthy fats. End your day on a flavorful note with a hearty Lentil and Vegetable Stir-Fry, providing a satisfying combination of nutrients and flavors.

Breakfast (450 calories)

  • Smoothie Bowl:

    • Ingredients:

      • 1 cup frozen mixed berries

      • 1 ripe banana

      • 1 cup spinach

      • 1 tablespoon almond butter

      • 1 cup almond milk

    • Toppings:

      • Sliced fresh fruit (e.g., kiwi, strawberries, blueberries)

      • Granola

      • Chia seeds

Lunch (550 calories)

  • Chickpea Avocado Salad:

    • Ingredients:

      • 1 cup cooked chickpeas

      • 1 ripe avocado, diced

      • 1 cup cherry tomatoes, halved

      • 1/4 cup diced red onion

      • 1/4 cup chopped cucumber

      • 2 tablespoons lemon juice

      • Fresh cilantro, chopped

      • Salt and pepper to taste

Dinner (700 calories)

  • Lentil and Vegetable Stir-Fry:

    • Ingredients:

      • 1 cup cooked brown lentils

      • 1 cup broccoli florets

      • 1 cup sliced bell peppers (mixed colors)

      • 1 cup sliced carrots

      • 1/4 cup soy sauce (or tamari for gluten-free option)

      • 1 tablespoon sesame oil

      • 1 tablespoon minced ginger

      • 2 cloves garlic, minced

      • Sesame seeds for garnish

Day 2: Wholesome Overnight Oats and Tacos

Enjoy a hassle-free breakfast with Overnight Oats topped with bananas and walnuts, offering a delightful mix of fiber and healthy fats. For lunch, indulge in a Quinoa and Roasted Vegetable Bowl, showcasing Mediterranean-inspired flavors. End your day with Mushroom and Black Bean Tacos, a savory and filling dinner option.

Breakfast (400 calories)

  • Overnight Oats:

    • Ingredients:

      • 1 cup rolled oats

      • 1 cup almond milk

      • 1 tablespoon maple syrup

      • 1/2 teaspoon vanilla extract

      • Sliced bananas and walnuts for topping

Lunch (550 calories)

  • Quinoa and Roasted Vegetable Bowl:

    • Ingredients:

      • 1 cup cooked quinoa

      • 1 cup roasted sweet potatoes

      • 1 cup roasted Brussels sprouts

      • 1/4 cup toasted pumpkin seeds

      • Lemon-tahini dressing (2 tablespoons tahini, 1 tablespoon lemon juice, water to thin)

Dinner (750 calories)

  • Mushroom and Black Bean Tacos:

    • Ingredients:

      • 8 small corn tortillas

      • 2 cups sliced mushrooms

      • 1 cup cooked black beans

      • 1 teaspoon chili powder

      • 1/2 teaspoon cumin

      • Salsa, avocado, and lime wedges for serving

Day 3: Peanut Butter Banana Toast and Thai Red Curry

Start your morning with the classic yet nutritious Peanut Butter Banana Toast, a perfect energy booster. For lunch, dive into a refreshing Mediterranean Farro Salad, filled with vibrant colors and tantalizing flavors. End your day on a spicy note with Thai Red Curry loaded with tofu and an assortment of vegetables.

Breakfast (400 calories)

  • Peanut Butter Banana Toast:

    • Ingredients:

      • 2 slices whole-grain bread

      • 2 tablespoons peanut butter

      • 1 ripe banana, sliced

      • A drizzle of honey or maple syrup

Lunch (550 calories)

  • Mediterranean Farro Salad:

    • Ingredients:

      • 1 cup cooked farro

      • 1 cup cucumber, diced

      • 1 cup cherry tomatoes, halved

      • 1/4 cup sliced Kalamata olives

      • 1/4 cup crumbled feta cheese (optional for flexitarians)

      • Lemon-oregano vinaigrette (2 tablespoons olive oil, 1 tablespoon lemon juice, 1/2 teaspoon dried oregano, salt, and pepper)

Dinner (750 calories)

  • Thai Red Curry with Tofu and Vegetables:

    • Ingredients:

      • 1 cup cooked jasmine rice

      • 1 cup diced tofu

      • 1 cup mixed vegetables (e.g., bell peppers, snap peas, carrots)

      • 1 can (13.5 oz) coconut milk

      • 2 tablespoons red curry paste

      • 1 tablespoon soy sauce

      • Fresh basil and lime wedges for garnish

Day 4: Chia Seed Pudding and Cashew Vegetable Stir-Fry

Treat yourself to a delightful Chia Seed Pudding topped with fresh berries and sliced almonds for breakfast. At lunchtime, savor a Spinach and Chickpea Salad with Balsamic Vinaigrette, a light and invigorating option. For dinner, relish a Vegetable Stir-Fry with Cashew Nuts, a delectable dish packed with crunchy goodness.

Breakfast (400 calories)

  • Chia Seed Pudding:

    • Ingredients:

      • 1/4 cup chia seeds

      • 1 cup almond milk

      • 1 tablespoon maple syrup

      • Fresh berries and sliced almonds for topping

Lunch (550 calories)

  • Spinach and Chickpea Salad with Balsamic Vinaigrette:

    • Ingredients:

      • 3 cups fresh spinach

      • 1 cup cooked chickpeas

      • 1/4 cup diced red onion

      • 1/4 cup crumbled vegan feta cheese (optional)

      • Balsamic vinaigrette (2 tablespoons balsamic vinegar, 1 tablespoon olive oil, 1 teaspoon Dijon mustard, salt, and pepper)

Dinner (750 calories)

  • Vegetable Stir-Fry with Cashew Nuts:

    • Ingredients:

      • 1 cup cooked quinoa

      • 1 cup broccoli florets

      • 1 cup sliced bell peppers (mixed colors)

      • 1 cup snap peas

      • 1/4 cup cashew nuts

      • 2 tablespoons soy sauce

      • 1 tablespoon hoisin sauce

      • 1 teaspoon sesame oil

Day 5: Vegan Breakfast Burrito and Lentil Shepherd's Pie

Fuel your day with a filling Vegan Breakfast Burrito that bursts with plant-based proteins and fresh veggies. Lunchtime calls for a refreshing Caprese Salad with Pesto Dressing, a delightful twist on a classic. End your journey on a savory note with a comforting Lentil Shepherd's Pie, perfect for cozy evenings.

Breakfast (400 calories)

  • Vegan Breakfast Burrito:

    • Ingredients:

      • 1 large whole-grain tortilla

      • 1 cup cooked black beans

      • 1 cup sautéed spinach

      • 1/4 cup diced tomatoes

      • 1/4 cup diced avocado

      • Salsa for topping

Lunch (550 calories)

  • Caprese Salad with Pesto Dressing:

    • Ingredients:

      • 2 large ripe tomatoes, sliced

      • 1 cup fresh basil leaves

      • 1/2 cup vegan mozzarella (or regular mozzarella for flexitarians)

      • Pesto dressing (1/4 cup basil leaves, 2 tablespoons pine nuts, 2 tablespoons olive oil, 1 clove garlic, salt, and pepper)

Dinner (750 calories)

  • Lentil Shepherd's Pie:

    • Ingredients:

      • 1 cup cooked green lentils

      • 1 cup mixed vegetables (e.g., peas, carrots, corn)

      • Mashed potatoes (made with 2 large boiled and mashed potatoes, 1/4 cup almond milk, salt, and pepper)

      • Vegan gravy (store-bought or homemade)

General Recommendations:
  1. Variety: Embrace a wide variety of fruits, vegetables, grains, legumes, nuts, and seeds to ensure you get a broad range of nutrients.

  2. Protein Sources: Incorporate protein-rich foods like beans, lentils, tofu, tempeh, quinoa, and chickpeas.

  3. Healthy Fats: Include sources of healthy fats such as avocados, nuts, seeds, and olive oil.

  4. Snacking: Opt for whole-food snacks like fruit, raw veggies with hummus, or a handful of nuts.

Nutrition and Flexibility:

Our 5-day meal plan is designed to provide around 2,000 calories per day, but feel free to adjust portion sizes and ingredients based on your personal needs and preferences. Embrace the flexibility of a flexitarian diet, allowing you to explore and enjoy plant-based meals while occasionally incorporating animal-based products in moderation.


Remember, transitioning to a plant-based flexitarian diet is an exciting step towards a healthier and more sustainable lifestyle. Embrace this journey with an open mind and an adventurous spirit. Celebrate the small victories, and don't be too hard on yourself if you stumble along the way. Every positive change you make is a step in the right direction.

Reading Recommendations:

To deepen your understanding of plant-based nutrition and flexitarianism, we recommend these insightful reads:

  • "How Not to Die" by Dr. Michael Greger

  • "The Flexitarian Diet" by Dawn Jackson Blatner

  • "Eating Animals" by Jonathan Safran Foer


In creating this meal plan, I drew inspiration from reputable sources like the American Dietetic Association (ADA), the World Health Organization (WHO), and the Harvard T.H. Chan School of Public Health.


Congratulations on completing the Plant Based Flex 5-day plant-based flexitarian meal plan! I hope this journey has inspired you to explore the abundance of delicious, nutritious, and sustainable plant-based options available. Remember, every choice you make contributes to a healthier you and a greener planet. So, embrace the Green Revolution and let's eat our way to a better future! Bon appétit! 🌱


As you embark on this plant-based flexitarian journey with me, it's important to note that I am not a certified nutritionist or a healthcare professional. Instead, I am a passionate and dedicated healthy food enthusiast who seeks to share knowledge and experiences on this exciting path.

The meal plan and nutrition information provided in this blog post are based on my personal research, culinary experiences, and my desire to promote a balanced and sustainable approach to eating. While I strive to provide accurate and up-to-date information, it's essential to consult with a certified nutritionist or healthcare professional before making significant changes to your diet, especially if you have any existing health conditions or concerns.

Remember that individual nutritional needs can vary, and what works for one person might not be suitable for another. Therefore, it's always best to tailor your dietary choices to meet your unique requirements and preferences.

Please use this meal plan as a source of inspiration and a starting point for your own journey towards a plant-based flexitarian lifestyle. Embrace the adventure, but take charge of your health and well-being by seeking professional advice when needed.

Thank you for joining me on this exciting quest for better health and a greener planet. Let's learn, grow, and celebrate the joys of nourishing our bodies and our planet with delicious and wholesome plant-based foods. Here's to a healthier you and a brighter future! 🌱

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