3-Day Plant Based Diet Meal Plan To Reset & Energize Your Body For Summer

June 16, 2022

Want to feel fresh and peppy this summer? Check out our 3-day plant based diet meal plan to jumpstart your summer wellness goals.

Plant Based Diet Meal Plan

Yep, these chocolate-drenched pancakes are a part of this healthy plant based diet meal plan!

Going vegan is no walk in the park–especially because it usually means a huge transition and change from the standard (American) diet.

The most important thing to pay attention to when going plant-based is eating enough food. That’s right, the plant-based diet is not about restriction–it’s about an abundance of whole plant foods. As plant foods are less dense in calories than animal-based food, you will probably eat bigger portions than what you are typically used to if you are living on meat and dairy right now.

In order to make it even easier for you, we put together a 3-day plant based diet meal plan to help you transition.

Day 1


Plant Based Diet Meal Plan

Start with a bowl of homemade granola and your favorite dairy-free yogurt or milk (I love soy and coconut yogurt!).


Make this sweet potato lentil Buddha Bowl by Jenne Claiborne for a balanced and filling meal.


Enjoy a big green salad with seasonal greens. Add chopped tomatoes, 1/2 cup drained chickpeas, chopped up red peppers, 1/2 cup cooked quinoa, and chopped onions. Make an easy tahini dressing with 1 tbsp of tahini, 1 tsp lemon juice, and 1 tbsp of water. Add salt and pepper to taste.

Day 2


Vegan Frozen Matcha Latte

Start with a green smoothie (just blend 1 cup of kale, 1/2 cup pineapple, 1 cup of water, some ginger to taste, and 1 or 2 Medjool dates in a high-speed blender until creamy). Alternatively, enjoy this refreshing matcha green tea smoothie.


Whip up an easy avocado toast with 2 or 3 medium slices of sourdough bread (buy it fresh from the bakery) or use Manna bread (we are obsessed with the carrot raisin flavor!), mash up 1 avocado and add lime, salt, and pepper as well as chili flakes. Toast your bread and top it with the mashed avocado. You can add some roasted chickpeas on top if you want to go fancy.


Plant Based Diet Meal Plan

Breakfast for dinner? Enjoy these delicious and easy chocolate chip pancakes. Breakfast for dinner can be a treat once in a while 🙂

Day 3


Have a simple oatmeal bowl (1/2 cup oats, cooked with 1 cup milk or water), and top with fresh blueberries, chopped almonds, chocolate chips, and maple syrup.


Enjoy a healthy pizza made out of fresh dough (Whole Foods sells their own whole wheat one in the frozen section), topped with tomato sauce, mushrooms, arugula, cashew cheese, fresh herbs, and onions.


Plant Based Diet Meal Plan

Enjoy a bowl of coconut curry noodles by raw food chef Julie Van den Kerchove. Psst…make a big batch of it and bring leftovers for lunch the next day!


Snack on fresh seasonal fruit (get it from the farmers market or your local coop so it’s seasonal and the most affordable) or try out these homemade granola bars if you want something fancier. Raw nuts and seeds make a perfect snack as well!

Let us know if you try this plant based diet meal plan. Happy eating!

Also by Isabelle: 3 Artisanal Vegan Cheeses To Serve At Your Next Happy Hour

Related: Want To Lose Weight in 2017? New Study Shows Vegans Burn Calories Faster

4 Things I did to Lose 135 Pounds without Ever Being Hungry

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Photo: The Plantiful, Lauren Kirchmaier

​Isabelle grew up in Luxembourg and transitioned from an omnivore, cheese loving life to a plant-based diet after she finished her master's in urban studies in Paris and moved to NYC in January 2013. Her decision was triggered by environmental, ethical as well as health reasons. She is passionate about veganism and health and has a plant-based nutrition certificate from e-Cornell. The Plantiful is her blog and creative outlet that she uses to share her love for all things plant-based. Isabelle is also a health coach and a certified yoga teacher with focus on restorative.


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