4-week Whole Foods Plant-based Meal Plan

By Joanna 09/03/2020 In
Meal Plans

What is a Plant Based Diet?

What is a Plant-Based Diet? Is it vegetarian? Vegan? Can you eat meat? Well, the truth is that, the definitely of a plant-based diet defers on who you ask. Generally, it is an eating method that emphasises on eating more real, whole foods that comes from plants. To me, plant-based does not mean completely eliminating lean sources of protein.

A plant-based diet promotes INCLUSIVITY over EXCLUSIVITY. So I’m not asking you to completed eliminate a food group, or restricting what you can eat such as no carbs or low fat, but rather, it’s about consuming a well-balanced diet that emphasises on the consumption of healthy real plant-foods such as whole grains, fruits, vegetables, nuts, beans, legumes, healthy fats, while reducing the intake of unhealthy plant foods as well as animal products. That’s what this 4-Week Whole Food Plant Based Meal Plan is all about! I’ve created this meal plan to be mostly plant-based, but with one meat recipe on every alternate day.

If you have been struggling to make a transition to eat better or you have failed in all sorts of different diets out there, then the plant-based approach may suit you. Even if you do 70/30 plant-based eating, your body will feel a difference. You will be less bloated, have more energy, you’ll have better focus and your cravings for junk foods will reduce. This is a holistic approach to better health, but in a simple and actionable way that won’t overwhelm you, plus this is LONG TERM.


7 Simple Steps to Make the Transition:

  1. Eat more veggies, more often whenever you can.
  2. Emphasise real whole foods versus processed ones.
  3. Fill up on a salad or veggie-heavy soup before your main meal.
  4. Switch your typical portion sizes for meat with vegetables. So your plate should be filled up with vegetables first.
  5. Snack on nuts and seeds for more fibre and protein. But be aware of your portion!
  6. Drink unsweetened coffee and tea, or cut down the amount of added sugar.
  7. Enjoy sweets and treats in smaller amounts and avoid stocking them up at home!



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