7-Day Plant-Based Meal Plan for Beginners (Easy Recipes + Shopping List)

If you’re curious about going plant-based but don’t know where to start, this 7-day plan was built for you. You’ll get simple recipes, a sensible shopping list, and step-by-step prep that fits real life. The focus is on whole foods—vegetables, fruits, legumes, whole grains, nuts, and seeds—with room for fortified products that make nutrition easier for beginners. You’ll also learn how to measure progress (without obsessing), how to troubleshoot common snags, and how to extend this week into a month-long routine.

Health note: Nutrition needs vary. If you have a medical condition, take medication, are pregnant or breastfeeding, or plan to make major dietary changes, speak with a qualified health professional for personalized guidance.

Key takeaways

• One balanced week, zero guesswork: Daily breakfasts, lunches, dinners, and snacks you can batch-prep and swap as needed.
• Beginner-friendly nutrition targets: Emphasize daily fruits/veggies, whole grains, and fiber; include a protein source at every meal; keep sodium reasonable.
• Smart staples do the heavy lifting: Canned beans, frozen veg, oats, tofu/tempeh, nut/seed butters, and fortified plant milks simplify the transition.
• Built-in flexibility: Each day includes budget, gluten-free, soy-free, and “I only have 10 minutes” options.
• Measurable progress without math: Track servings, fiber, energy, and how you feel—not just calories.
• Sustainable beyond week one: A 4-week roadmap helps you build the habit and expand your recipe rotation.

How this 7-day plan works

What it is & why it helps
A practical, whole-food, plant-based starter menu that emphasizes fruits and vegetables, whole grains, legumes, and nuts/seeds. You’ll aim for roughly 2 cups of fruit and 2½ cups of vegetables per day at a 2,000-calorie pattern, and about 14 grams of fiber per 1,000 calories. You’ll include a clear protein source at each meal (beans, lentils, tofu/tempeh, edamame, soy yogurt, seitan, or a blend of grains and legumes) and use iodized salt and fortified foods (notably vitamin B12 and vitamin D via fortified cereals or plant milks) as needed.

Requirements & low-cost alternatives

• Equipment: One large pot, one skillet, baking sheet, blender (optional), storage containers.
• Staples: Oats, rice or quinoa, whole-grain bread/tortillas, canned/frozen vegetables and beans, peanut/almond butter, flax/chia seeds, plant milk (look for calcium, vitamin D, and B12 fortification), olive or canola oil, iodized salt, spices.
• Low-cost swaps: Buy store brands, use dried beans in bulk (pressure cooker speeds this up), choose frozen veg, and repurpose leftovers.

How to use the plan

• Batch prep on Day 0 (weekend or any off-day).
• Eat 3 meals + 1–2 snacks daily.
• Protein every meal.
• Hydrate freely. Tea and black coffee are fine.
• Season to taste (herbs, spices, lemon, vinegar). Keep sodium moderate.

Beginner modifications & progressions

• Mod: If your digestion is sensitive to fiber, ramp up slowly and cook legumes thoroughly.
• Progress: Add an extra veggie side or a fruit snack daily; try a new legume or whole grain each week.

Recommended “metrics” to watch (no calorie counting needed)

• Fruit/veg: 4½ cup-equivalents/day.
• Fiber: ~28 g/day if you eat ~2,000 kcal (or ~14 g/1,000 kcal).
• Protein: Include a defined protein food at each meal; spread intake across the day.
• Sodium: Keep under ~2,300 mg/day.
• Omega-3s: 1–2 tbsp ground flax or chia most days, or a small handful of walnuts.
• Micronutrients to plan for: vitamin B12 (via fortified foods or a supplement), vitamin D (sun + fortified foods), calcium-rich foods, iodine (iodized salt), and iron (pair beans/lentils/greens with vitamin-C-rich foods like peppers or citrus).

Safety, caveats & common mistakes

• Increase fiber gradually; drink water.
• Use iodized salt unless medically contraindicated.
• Vegans need a reliable vitamin B12 source.
• Rinse canned beans and vegetables to trim sodium.
• If you’re highly active, add an extra snack and/or larger portions.

Mini-plan example (2–3 steps)

1. Batch-cook a grain (quinoa/rice), a protein (lentils/tofu), and a tray of roasted vegetables.
2. Use those building blocks + fresh produce for fast bowls, wraps, and salads all week.
3. Keep fruit, nuts/seeds, and hummus handy for snacks.

Quick-start checklist

• Pick your prep day and block 90 minutes.
• Skim the week’s menu; circle one breakfast, lunch, and dinner you’re excited to try—make those first.
• Buy fortified plant milk and a B12 source (fortified foods or a supplement if fully vegan).
• Choose a default snack trio (e.g., apple + peanut butter; carrots + hummus; soy yogurt + chia).
• Set a simple tracking goal: check off “fruit/veg,” “protein at meals,” and “fiber food” daily.

Smart shopping list (1 week, serves 1–2 adults)

Produce

• Leafy greens (spinach/kale/lettuce, ~10 cups), mixed salad greens (1 bag)
• Crucifers (broccoli or cauliflower, 2 heads or 1 bag florets)
• Bell peppers (3–4), cucumbers (2), carrots (6), cherry tomatoes (1 pint)
• Onions (2–3), garlic (1 head), ginger (thumb-size)
• Starchy veg: sweet potatoes (4), potatoes (2–3)
• Fruit: bananas (6), apples (6), berries (frozen ok, 1–2 bags), citrus (4)
• Avocados (2–3), lemons/limes (2–3)

Pantry

• Oats (old-fashioned, 1 lb), whole-grain bread/tortillas (1–2 packs)
• Brown rice or quinoa (1–2 lb), whole-grain pasta (1 box)
• Canned beans (black, chickpeas, kidney, 6–8 cans) or dried equivalents
• Lentils (brown or red, 1–2 lb)
• Canned tomatoes (2), tomato paste (1), low-sodium vegetable broth (2 cartons)
• Nut/seed butter (peanut/almond; tahini optional)
• Nuts/seeds (walnuts, chia, flaxseed), dried fruit (raisins/dates, optional)
• Spices: cumin, paprika, chili, curry powder/garam masala, turmeric, cinnamon, black pepper; soy sauce or tamari; vinegar; olive/canola oil
• Iodized salt

Fridge/freezer

• Tofu (extra-firm, 2–3 blocks) or tempeh (2)
• Edamame (frozen, 1 bag)
• Mixed frozen vegetables (1–2 bags)
• Fortified plant milk (2–3 cartons; look for calcium, vitamin D, B12)
• Soy or coconut yogurt (optional)

Affordable swaps
Seasonal or local produce, store-brand canned goods, bulk grains/legumes, frozen fruit/veg.

Weekend prep (90 minutes)

1. Cook a grain (quinoa or brown rice, 6–8 cups cooked).
2. Cook a protein: simmer 2 cups dry lentils or press and cube 2 blocks tofu for roasting.
3. Roast vegetables: two sheet pans (sweet potatoes, broccoli, peppers, onions) at 220°C/425°F for ~25–30 minutes.
4. Make one sauce/dip: hummus or yogurt-tahini; and a quick vinaigrette (olive oil + lemon + mustard).
5. Assemble 2 grab-and-go lunches (grain bowl or wrap) to relieve Monday/Tuesday.
6. Portion snacks (nuts, chopped veggies, fruit) into containers.
7. Freeze one portion of cooked grains/beans for later in the week.

Beginner modifications
If 90 minutes is too much, do steps 1–3 only; buy hummus and pre-chopped veggie packs this week.

Safety & storage
Cool cooked foods quickly; refrigerate in shallow containers. Reheat to steaming hot. When in doubt, freeze.

Day 1 — Fresh start bowls

Purpose & benefits
Set an easy rhythm: a hearty breakfast, a satisfying handheld lunch, a fiber-rich dinner, and simple snacks. You’ll check the boxes for fruit/veg, whole grains, protein, and omega-3-rich seeds.

Requirements
Oats, fruit, chia or flax; canned beans; whole-grain tortillas; prepped roasted veg; hummus.

Meals

• Breakfast: Overnight oats (½ cup oats + 1 cup fortified plant milk + 1 tbsp chia + banana + cinnamon).
• Lunch: Black bean & avocado wrap (whole-grain tortilla + ½ cup black beans + avocado + lettuce + salsa).
• Snack: Apple + 2 tbsp peanut butter.
• Dinner: Roasted veggie–lentil bowl (1 cup cooked lentils + roasted broccoli/peppers + 1 cup quinoa/rice + lemon-tahini drizzle).
• Optional dessert: Berries with soy yogurt.

Step-by-step (dinner)

1. Warm 1 cup cooked lentils and 1 cup cooked grain.
2. Pile into a bowl with 1–2 cups roasted veg.
3. Mix 1 tbsp tahini, 1 tbsp lemon juice, 1 tsp soy sauce, splash water; drizzle.

Beginner modifications

• Buy pre-cooked lentils, pre-washed greens, and store-bought hummus.
• If you’re sensitive to legumes, start with ½ cup beans/lentils and build up.

Progression
Add chopped herbs, toasted seeds, or a side salad to push vegetables higher.

Recommended rhythm & metrics

• 3 meals + 1–2 snacks; include fruit twice today.
• Hit omega-3 by adding 1 tbsp ground flax or chia to breakfast.

Safety/caveats
Go easy on added salt; brighten with acids (lemon, vinegar) and spices.

Mini-plan

1. Make two extra wraps for tomorrow.
2. Portion two overnight oats jars for mid-week.

Day 2 — Big salad energy

Purpose & benefits
Layer textures for a main-dish salad that’s actually filling: beans for protein, whole grains for staying power, and colorful vegetables for micronutrients and fiber.

Requirements
Greens, chickpeas, cooked grain, lemon, olive oil, mustard, spices.

Meals

• Breakfast: Green smoothie (1 banana, 1 cup spinach, 1 cup fortified plant milk, 2 tbsp oats, 1 tbsp flax).
• Lunch: Chickpea grain salad (2 cups mixed greens + ½ cup chickpeas + ¾ cup cooked grain + cucumber + cherry tomatoes + vinaigrette).
• Snack: Carrots + hummus.
• Dinner: One-pan peanut stir-fry (frozen mixed veg + tofu + peanut-soy-ginger sauce) over brown rice.
• Optional: Citrus wedges after dinner.

Step-by-step (stir-fry)

1. Sauté tofu cubes until golden.
2. Add frozen veg; cook until hot.
3. Sauce: 1 tbsp peanut butter + 1 tbsp soy sauce + grated ginger + water; toss with tofu/veg and serve over rice.

Beginner modifications

• Use frozen stir-fry veg and microwave rice.
• Swap peanut butter for tahini if allergic.

Progression
Add edamame for extra protein; sprinkle sesame seeds.

Rhythm & metrics

• Check your fruit/veg tally: hit 2 cups fruit + ~2½ cups veg by dinner.
• Keep dressing portions modest to manage sodium.

Safety
Cook tofu thoroughly; if using tempeh, steam 10 minutes first to mellow bitterness.

Mini-plan

1. Make double salad; pack tomorrow’s lunch.
2. Freeze one portion of cooked rice.

Day 3 — Soup & sandwich

Purpose & benefits
Leverage batch cooking: a big pot of soup delivers legumes, vegetables, and whole grains in one bowl. Pair with a simple sandwich for classic comfort.

Requirements
Lentils, canned tomatoes, vegetable broth, onion, carrots, greens, whole-grain bread, avocado.

Meals

• Breakfast: Toast + avocado + tomato + black pepper; orange on the side.
• Lunch: Hearty lentil-tomato soup + side salad.
• Snack: Walnuts + raisins (small handful each).
• Dinner: Hummus & veggie sandwich (whole-grain bread, hummus, cucumber, greens, roasted peppers) + a cup of soup leftovers.

Step-by-step (soup)

1. Sauté onion/carrot/garlic; add 1 cup lentils, 1 can tomatoes, 4 cups broth.
2. Simmer 25–30 minutes; stir in chopped greens and lemon.
3. Adjust seasoning; portion for two more meals.

Beginner modifications
Use pre-chopped mirepoix and boxed soup if short on time.

Progression
Add barley or quinoa to the pot for extra body.

Rhythm & metrics

• Legumes at lunch and dinner = easy protein.
• Aim for a total of 4–6 different vegetables today.

Safety
Rinse canned lentils/beans to reduce sodium; cool soup quickly before storing.

Mini-plan

1. Freeze two servings of soup for the weekend.
2. Prep veg sticks for tomorrow’s snack.

Day 4 — Pasta night, plant-style

Purpose & benefits
A familiar format—pasta—makes plant-based eating feel easy. Whole-grain noodles + bean-based sauce = fiber and protein.

Requirements
Whole-grain pasta, canned white beans, canned tomatoes, garlic, spinach or kale.

Meals

• Breakfast: Soy yogurt parfait with oats, berries, and chia.
• Lunch: Leftover lentil soup + grain salad.
• Snack: Apple + almonds.
• Dinner: Creamy white bean tomato pasta + garlicky sautéed greens.

Step-by-step (pasta sauce)

1. Blend 1 can white beans with ½ cup plant milk, garlic, and pinch of salt/pepper.
2. Warm with 1 can tomatoes; simmer 5–10 minutes.
3. Toss with hot pasta; fold in spinach until wilted.

Beginner modifications
Use jarred low-sodium marinara; stir in a spoon of hummus for creaminess.

Progression
Top with toasted walnuts or nutritional yeast.

Rhythm & metrics

• Add a side salad to hit your veg target.
• Check fiber: whole-grain pasta + beans + greens should put you in range.

Safety
If gluten-free, choose GF pasta. If sensitive to legumes, start with ¼–½ cup sauce.

Mini-plan

1. Make extra sauce to use as a spread for tomorrow’s wrap.
2. Batch-sauté greens for two dinners.

Day 5 — Tray bake & tacos

Purpose & benefits
Sheet-pan meals make weeknights painless, and tacos are endlessly flexible. Today is about flavor and speed.

Requirements
Sweet potatoes, black beans, peppers, onions, tortillas, taco spices.

Meals

• Breakfast: Warm oats cooked in fortified plant milk with cinnamon, chopped dates, and walnuts.
• Lunch: Leftover pasta + mixed greens.
• Snack: Pear + tahini drizzle.
• Dinner: Sheet-pan sweet potato & pepper taco filling + black beans; serve in warm tortillas with salsa and lime.

Step-by-step (taco tray)

1. Toss cubed sweet potato and sliced peppers/onion with oil + chili/cumin.
2. Roast at 220°C/425°F for ~25 minutes.
3. Warm black beans; assemble tacos with salsa, avocado, and cilantro.

Beginner modifications
Use canned roasted peppers and pre-diced fresh salsa.

Progression
Crisp tofu strips in the oven and add to tacos.

Rhythm & metrics

• Beans + tortillas = complementary amino acids across the day (no need to combine at one sitting).
• Add cabbage slaw to push vegetables higher.

Safety
Warm tortillas just before serving to prevent cracking; mind sodium in salsas.

Mini-plan

1. Roast extra veg for tomorrow’s bowls.
2. Mix a quick lime-yogurt sauce for drizzling.

Day 6 — Breakfast for dinner

Purpose & benefits
Switching formats keeps things fun. Savory tofu scramble offers protein, veggies, and spice in one pan.

Requirements
Extra-firm tofu, turmeric, cumin, onions/peppers, spinach, whole-grain toast or potatoes.

Meals

• Breakfast: Peanut butter banana toast + ground flax.
• Lunch: Burrito bowl (rice, beans, roasted veg, salsa).
• Snack: Grapes + a few walnuts.
• Dinner: Tofu scramble + toast and a simple tomato-cucumber salad.

Step-by-step (scramble)

1. Crumble drained tofu into a nonstick pan; cook off moisture.
2. Season with turmeric, cumin, black pepper, and pinch of salt; fold in peppers/onions and spinach.
3. Serve with toast or roasted potatoes.

Beginner modifications
Use pre-crumbled “tofu scramble” kits or keep seasoning to salt + pepper.

Progression
Add mushrooms or nutritional yeast; finish with fresh herbs.

Rhythm & metrics

• Add fruit at breakfast and lunch; veg at lunch and dinner.
• Keep an eye on hydration—higher-fiber days need more fluids.

Safety
Press tofu to reduce splatter; cook until hot through.

Mini-plan

1. Make extra scramble for tomorrow’s wrap.
2. Chop extra salad vegetables for quick assembly.

Day 7 — Comfort stew & cozy finish

Purpose & benefits
End the week with a warming chickpea-vegetable stew and a flexible grain bowl lunch that uses whatever’s left.

Requirements
Chickpeas, tomatoes, carrots, potatoes, spinach/kale, spices.

Meals

• Breakfast: Chia pudding (3 tbsp chia + 1 cup fortified plant milk + fruit).
• Lunch: “Anything” bowl (leftover grains + roasted veg + beans + sauce).
• Snack: Soy yogurt + berries.
• Dinner: Chickpea-vegetable stew with lemon and herbs; crusty whole-grain bread on the side.

Step-by-step (stew)

1. Sauté onion/garlic/carrots; add cubed potatoes, 1 can tomatoes, chickpeas, and broth.
2. Simmer until tender; stir in greens and lemon.
3. Serve with bread; freeze two portions for a future “I’m busy” night.

Beginner modifications
Use mixed frozen veg and pre-cubed potatoes.

Progression
Add smoked paprika or harissa; fold in cooked barley.

Rhythm & metrics

• Review your week: Did you meet fruit/veg, fiber, and sodium goals most days?
• Celebrate wins; plan two recipes to repeat next week.

Safety
Cool and refrigerate leftovers within 2 hours; reheat until piping hot.

Mini-plan

1. Portion stew into lunch containers.
2. Write a two-item “re-stock” list for staples you used up.

Swaps & substitutions

Allergies/intolerances

• Gluten-free: Choose GF oats, pasta, and tortillas; lean on rice, quinoa, potatoes, corn tortillas.
• Soy-free: Use lentils, chickpeas, beans, and seitan (if gluten-tolerant) instead of tofu/tempeh/soy yogurt.
• Nut-free: Rely on seeds (pumpkin, sunflower, sesame, chia, flax) and seed butters (tahini, sunflower seed butter).
• Low-oil: Roast/air-fry with broth or water; use nonstick pans.

Budget tips
Choose dried legumes, frozen produce, in-season fruits/veg, and store brands; repurpose leftovers into wraps, bowls, or soups.

Flavor localizations

• South Asian: Use masala blends, dal with rice, roti wraps with chana and kachumber, lemon-cumin dressings.
• Mediterranean: Add olives, oregano, lemon-garlic dressings, and chickpea-tomato stews.
• Latin-inspired: Lime, cilantro, cumin, chili, corn tortillas, pico de gallo.

Troubleshooting & common pitfalls

• “I’m starving after meals.” Add ½–1 cup more legumes or whole grains at lunch/dinner; include a fat source (avocado, nuts/seeds).
• “Too much chopping.” Buy pre-cut veg or frozen blends; choose sheet-pan and one-pot recipes.
• “My stomach feels gassy.” Increase legumes gradually; rinse canned beans; try lentils first; use spices like cumin/fennel/ginger; stay hydrated.
• “Food tastes bland.” Lean on acids (lemon, vinegar), spices, fresh herbs, garlic/ginger; toast spices briefly in oil or dry pan.
• “Sodium creeps up.” Choose low-sodium canned goods; rinse beans/veg; taste before salting; keep sauces on the side.
• “I miss dairy.” Use fortified soy milk/yogurt for creaminess; blend white beans or cashews into sauces (if nut-tolerant).
• “I’m worried about nutrients.” Build routine around: legumes daily; greens most days; whole grains each meal; flax/chia/walnuts; fortified plant milk; iodized salt; a reliable B12 source.

How to measure progress

Simple, non-obsessive metrics

• Servings: Check off 2 cups fruit + 2½ cups veg most days.
• Fiber: Aim for ~14 g per 1,000 calories (about ~28 g at 2,000). Oats, legumes, whole grains, and veg are your anchors.
• Sodium: Keep <2,300 mg/day by choosing low-sodium products and tasting before salting.
• Protein rhythm: Include a legume/soy or equivalent at every meal.
• Omega-3 cue: 1 tbsp ground flax or chia per day, or a small handful of walnuts.
• How you feel: Energy, digestion, and satiety across the day; sleep quality.

Tools

• A sticky note on the fridge with three boxes per day: fruit/veg ✓, fiber food ✓, protein at meals ✓.
• Optional food-log app if you enjoy tracking; otherwise, photos of meals in your phone album work well.

4-week starter roadmap

Week 1: Follow the plan
Batch-cook grains/legumes, try three new recipes, and track your daily fruit/veg/fiber checkboxes.

Week 2: Repeat with variety
Swap in a new grain (bulgur, millet), a new legume (black-eyed peas), and one new vegetable or spice blend. Try one new breakfast and one new soup.

Week 3: Optimize nutrients

• Add a dependable B12 source (fortified foods; consider a supplement if fully vegan).
• Ensure calcium appears daily (fortified plant milk, tofu set with calcium, or greens).
• Keep omega-3 habit (flax/chia/walnuts).
• Revisit sodium: scan labels; lean more on herbs/acid.

Week 4: Personalize
Scale portions to your hunger/activity, build a favorite-meals rotation (5–7 keepers), and plan “backup” freezer meals (soup/stew portions, cooked beans/grains). Reflect on your metrics and how you feel.

FAQs

1) Will I get enough protein on a plant-based diet?
Yes—if you include legumes/soy or other protein sources at most meals. A general reference point for adults is about 0.8 g of protein per kilogram of body weight per day. Spread protein across meals for satiety and muscle maintenance.

2) Do I need a vitamin B12 supplement?
Fully vegan eaters should rely on fortified foods and/or a supplement, because B12 isn’t naturally present in plant foods. Adults generally need about 2.4 mcg/day; consult your clinician about the best approach for you.

3) How do I get calcium without dairy?
Use fortified plant milks, calcium-set tofu, and leafy greens like kale or bok choy. Check labels and aim to include a calcium source daily.

4) What about vitamin D?
Very few foods naturally contain vitamin D. Many people rely on fortified foods (e.g., plant milks, some cereals) and sensible sun exposure; ask your clinician whether you need a supplement, especially in low-sun seasons.

5) Where do omega-3s come from on a plant-based plan?
From ALA-rich foods like ground flaxseed, chia seeds, walnuts, and canola/soybean oil. Include one of these daily; some people also choose an algae-based EPA/DHA supplement—ask your clinician.

6) How do I improve iron absorption from plant foods?
Pair beans, lentils, and leafy greens with vitamin-C-rich foods like bell peppers, citrus, or tomatoes. Cooking and rinsing beans help with digestibility. If you have a history of low iron, get individual advice.

7) How much sodium is okay?
A practical limit for most teens and adults is under 2,300 mg/day. Choose low-sodium canned goods, rinse beans/veg, and use herbs, spices, and acids to flavor.

8) Can athletes use this plan?
Yes—add larger portions and extra snacks, especially around training (fruit + soy yogurt, hummus wrap, or a smoothie). Keep protein at each meal and hydrate well.

9) Is this appropriate for kids?
The overall pattern—fruits/veg, whole grains, legumes—is great for families, but kids’ needs vary by age. Use smaller portions, energy-dense snacks (nut/seed butters, avocado), and discuss supplementation with a pediatric clinician.

10) I don’t like tofu. What are my options?
Lean on lentils, chickpeas, black beans, bean-based pastas, seitan (if gluten-tolerant), nuts/seeds, and soy-free yogurts. The recipes here work with swaps.

11) Do I need to “combine proteins” at one meal?
No. Eating a variety of plant proteins across the day covers essential amino acids. There’s no need to micromanage combinations at each sitting.

12) How will I know it’s working?
Aside from the metrics above, look for steady energy, comfortable digestion, and fewer “what’s for dinner?” decisions. Many beginners also notice improved satiety thanks to fiber-rich meals.

Conclusion

You don’t need perfection to eat more plants—you just need a plan you’ll actually use. With this 7-day guide, a short prep session, and a few flexible building blocks, you’ll hit your nutrient goals, enjoy satisfying meals, and build momentum week after week.

CTA: Copy the shopping list, pick your prep day, and make your first batch of grains and beans today.

References

• Dietary Guidelines for Americans, 2020–2025 and Online Materials, U.S. Departments of Agriculture and Health & Human Services, 2020. Dietary Guidelines
• Top 10 Things You Need to Know About the Dietary Guidelines for Americans 2020–2025, U.S. Departments of Agriculture and Health & Human Services, 2020. Dietary Guidelines
• About Sodium and Health, National Center for Chronic Disease Prevention and Health Promotion. January 31, 2024. CDC
• Dietary Guidelines for Americans, 2020–2025 (overview article), American Family Physician. November 1, 2021. AAFP
• MyPlate Plan — 2,000 Calories (Ages 14+): Food Group Amounts, U.S. Department of Agriculture, 2023. myplate-prod.azureedge.us
• MyPlate Plan (2,000 calories), U.S. Department of Agriculture, accessed 2025. MyPlate
• High-Fiber Foods — Nutrition and Healthy Eating, Mayo Clinic, accessed 2025. Mayo Clinic
• Dietary Protein Intake and Human Health, Advances in Nutrition. 2016. PubMed
• Position of the Academy of Nutrition and Dietetics: Vegetarian Diets, Journal of the Academy of Nutrition and Dietetics. 2016. PubMed
• Vitamin B12 – Health Professional Fact Sheet, National Institutes of Health, Office of Dietary Supplements. July 2, 2025. Office of Dietary Supplements
• Vitamin B12 – Consumer Fact Sheet, National Institutes of Health, Office of Dietary Supplements. December 15, 2023. Office of Dietary Supplements