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Whole Food Power

Plant-Based Meal PlanWhole Foods, Full Nutrition

Whole grains, legumes, vegetables, fruit, nuts and seeds with minimal processing. Nutrient-dense, satisfying and easy on the planet.

Create my plant-based planView sample menu

Why this plan works

Heart Health

In a twin study, a healthy vegan diet lowered LDL cholesterol more than a healthy omnivore diet in 8 weeks.

Gut Health

40g+ fibre a day from beans, whole grains, vegetables and seeds.

Eco-Friendly

Plant-rich eating has the lowest food-system footprint (EAT-Lancet 2025).

3-day sample menu

A preview of the meals you'll enjoy. Your personalized plan adapts portions and recipes to your goals.

Day 1Grains & Legumes
P
84g
C
296g
F
53g
Calories
~1910 kcal
Breakfast

Peanut Butter Overnight Oats

Oats, soy milk, chia, peanut butter and banana, soaked overnight; cocoa.

Protein and healthy fats; beta-glucan fibre; polyphenols.

565 kcal · 24g protein per person

Lunch

Rainbow Buddha Bowl

Roasted sweet potato, beet and chickpeas; kale; quinoa; tahini-lemon dressing; hemp seeds.

Beta-carotene; iron and protein; omega-3 ALA.

727 kcal · 28g protein per person

Dinner

Moroccan Red Lentil Stew with Pita

Batch cook

Spiced red lentil stew with carrots, tomatoes and spinach; whole-wheat pita.

Plant protein and iron; fibre; anti-inflammatory spices.

621 kcal · 32g protein per person · cook 4 servings

Day 2Roots & Leftovers
P
86g
C
283g
F
62g
Calories
~1940 kcal
Breakfast

Mango Chia Parfait

Chia pudding layered with mango, coconut yogurt and granola.

Omega-3 ALA; probiotics; potassium.

496 kcal · 16g protein per person

Lunch

Moroccan Red Lentil Stew with Pita

Leftovers

Spiced red lentil stew with carrots, tomatoes and spinach; whole-wheat pita.

Plant protein and iron; fibre; anti-inflammatory spices.

621 kcal · 32g protein per person · leftovers from Day 1 dinner

Dinner

Kidney Bean & Walnut Bolognese

Batch cook

Kidney beans, walnuts and mushrooms in rich tomato sauce; whole-wheat spaghetti.

Plant protein; omega-3 ALA from walnuts; lycopene.

825 kcal · 37g protein per person · cook 4 servings

Day 3Curry Night
P
90g
C
328g
F
67g
Calories
~2190 kcal
Breakfast

Peanut Butter Overnight Oats

Same as Day 1

Oats, soy milk, chia, peanut butter and banana, soaked overnight; cocoa.

Protein and healthy fats; beta-glucan fibre; polyphenols.

565 kcal · 24g protein per person · same as Day 1

Lunch

Kidney Bean & Walnut Bolognese

Leftovers

Kidney beans, walnuts and mushrooms in rich tomato sauce; whole-wheat spaghetti.

Plant protein; omega-3 ALA from walnuts; lycopene.

825 kcal · 37g protein per person · leftovers from Day 2 dinner

Dinner

Cauliflower & Chickpea Tikka Masala

Cauliflower and chickpeas in creamy tikka sauce; brown rice.

Plant protein and fibre; glucosinolates; balanced carbs.

803 kcal · 29g protein per person

The meal-prep plan

Two dinners are cooked as four servings and carried into the next day's lunch, so you cook fewer times for the same nine meals.

  • Before Day 1 (or Day 1 morning): make Peanut Butter Overnight Oats as 4 servings. It covers Day 1 and Day 3 breakfast for two people; keep it covered in the fridge.
  • Day 1 evening: cook Moroccan Red Lentil Stew with Pita as 4 servings. Eat 2 tonight and pack the other 2 as Day 2 lunch.
  • Day 2 evening: cook Kidney Bean & Walnut Bolognese as 4 servings. Eat 2 tonight and pack the other 2 as Day 3 lunch.
  • Cooked fresh: Rainbow Buddha Bowl (Day 1 lunch), Mango Chia Parfait (Day 2 breakfast) and Cauliflower & Chickpea Tikka Masala (Day 3 dinner).

Time saved

about 175 minutes of cooking for 9 meals, compared with about 265 minutes if every meal were cooked from scratch (times include hands-off oven or simmer time). You cook 6 times instead of 9.

Storage

chill leftovers within 2 hours, keep them in the fridge for up to 3–4 days and reheat until piping hot (74 °C / 165 °F). Keep noodles, rice and dressings apart from sauces so they don't go soggy.

What the research says

The findings this plan is built on, with the papers underneath.

  • Twin RCT (Landry et al., JAMA Netw Open 2023): 22 pairs of identical twins, healthy vegan vs healthy omnivore diet for 8 weeks. The vegan twins had significantly lower LDL cholesterol, insulin and body weight.
  • Academy of Nutrition and Dietetics (2025): appropriately planned vegetarian and vegan patterns "can be nutritionally adequate and can offer long-term health benefits" for adults' cardiometabolic health.
  • EAT-Lancet 2025: shifting to the Planetary Health Diet could prevent ~15 million premature deaths a year. Food systems cause ~30% of greenhouse gas emissions.

What this plan won't do

The common claims about this way of eating that the evidence doesn't support.

  • "You can't get enough protein." Legumes, soy, whole grains and seeds cover adult needs at adequate calories. Both variations reach 80–100g.
  • "Plant-based = vegan." Many people use "plant-based" to mean mostly plants. Variation B serves them.
  • B12 is non-negotiable on fully plant diets (Variation A): take a supplement or use fortified foods. See the Vegan file for doses.

This content is general information, not medical or dietetic advice. Calorie and macro targets are starting points for a healthy adult and are personalised in the app. People who are pregnant, under 18, taking diabetes or blood-pressure medication, or managing kidney, liver, heart or digestive conditions should check with a doctor or registered dietitian before changing their diet.

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