Here’s a 7-day meal plan based on the resources from Forks Over Knives and Plant Based And Broke:

7-Day Meal Plan

Day 1:

  • Breakfast: Apple Cinnamon Oatmeal
  • Lunch: Lentil Soup
  • Dinner: Spicy Cauliflower Stir-Fry

Day 2:

  • Breakfast: Berry Smoothie Bowl
  • Lunch: Chickpea Salad Sandwich
  • Dinner: Stuffed Sweet Potatoes

Day 3:

  • Breakfast: Tofu Scramble
  • Lunch: Quinoa and Black Bean Salad
  • Dinner: Vegetable Paella

Day 4:

  • Breakfast: Banana Pancakes
  • Lunch: Tomato Basil Soup with a side of Whole-Grain Bread
  • Dinner: Mushroom Risotto

Day 5:

  • Breakfast: Green Smoothie
  • Lunch: Veggie Wrap with Hummus
  • Dinner: Lentil and Spinach Curry

Day 6:

  • Breakfast: Chia Pudding
  • Lunch: No-Tuna Salad Sandwich
  • Dinner: Butternut Squash Soup

Day 7:

  • Breakfast: Granola with Plant-Based Yogurt
  • Lunch: Vegan Mac and Cheese
  • Dinner: Black Bean Chili

Shopping List

Fruits:

  • Bananas
  • Apples
  • Berries
  • Lemons

Vegetables:

  • Cauliflower
  • Sweet potatoes
  • Spinach
  • Mushrooms
  • Tomatoes
  • Butternut squash
  • Mixed greens

Proteins:

  • Tofu
  • Lentils
  • Black beans
  • Chickpeas

Grains:

  • Oats
  • Whole-grain bread
  • Quinoa
  • Brown rice

Miscellaneous:

  • Plant-based yogurt
  • Chia seeds
  • Hummus
  • Spices (turmeric, cumin, chili powder)

For detailed recipes, you can visit Forks Over Knives recipes section and explore more on the Plant Based And Broke guide.