1 Day Simple Whole Food Plant Based (WFPB) Meal Plan

This is the first post showing what exactly a low fat day worth of recipes could look like for you.

These are in no way all the vegan recipes there are! There are so many out there and what may work for me or another person may not work for you, so of course, you’ll want to experiment to find out what is best for you. It took me a month of scavaging and throwing together food to find what I like.

Some people like spending a lot of time preparing complex dishes. I personally prefer more simple the better because when it’s simpler there’s a greater chance you’ll eat the healthy recipe.

Low-Fat Whole Food Vegan Menu

Banana, Spinach, Arugula, Kale, & Lime Spring/Summer Smoothie


  • 6 – 8 Bananas
  • Handful of Spinach
  • Handful of Arugula
  • 1 – 2 Leafs of Kale
  • 1 lime Squeezed

Calories: 650 – 900

  • Carbohydrate: %91
  • Fat: %4
  • Protein: %5


This is a great way to start the day because it keeps your your metabolism up from all the fiber, carbs, water, and nutrients. It’s much better than starting the day with a heavier protein/fat dense meal that slows you down.

Bananas are right in the middle of the satiation/nutrition balance so the greens boost nutrition and the following snack is great to keep the energy coming. This has a complete protein amino acid profile and is low in fat to set you in the right track for weight-loss and/or improved fitness.

Small Fruit Bowl or Whole Fruit

Fruit varieties could include:Blueberries-on-white

  • Mangos
  • Pears
  • Oranges slices
  • Apples
  • Bananas and more.

Calories: 250

  • Carbohydrates: %80 – %95
  • Fat: %2.5 – %8
  • Protein: %4 – %12


Again, each fruit has a complete amino acid profile and each one will have a different level of satiety so I would experiment to find your favorite.

Brown & Wild Rice, and Millet n Veg Medley


  • 1 cup of Brown Rice, cooked
  • 1 cup Wild Rice, cooked
  • 1 cup Millet, cooked
  • 1 Tomato, chopped
  • 1/2 cup Green Peas
  • 1/2 Lime, Squeezed
  • Extra seasoning to taste.

Calories: Approx. 700

  • Carbohydrates: %84
  • Protein: %11
  • Fat: %5


This meal is a more satiating but still low in fat. The little more protein helps with that. You may think that I combined the different grains to get a complete protein. Each grain is a complete protein and I combined them simply for taste and texture.

Big Leafy Green Salad


  • 1 leaf of kale, torn
  • 1-2 big handful of Spinach, chopped or torn
  • 1 leafs of Swiss Chard, torn
  • 1 small handful of Arugula
  • 1/4 of cucumber, chopped
  • quartered 1/2 lime, squeezed
  • 1 mandarin or Navel Orange, slivered
  • 3 tbsp flax seeds or walnuts

Calories: 250

  • Carbohydrate: %55
  • Protein: %13
  • Fat: %33


This is a fairly low calorie meal but one of the most nutrient dense recipes. The macro ratio is very much on the high protein and fat ratio side but the total calories are so low. The type of fat in this meal are super healthy polyunsaturated and Monounsaturated type with the proper ratio of Omega 6- Omega 3 ratio.

Fruity Quinoa Salad


  • 3 cups Quinoa, cooked
  • 1 cup of blueberries, raw
  • 1/2 cup raspberries
  • 1 cup of Asparagus, steemed or raw

Calories: 800

  • Carbohydrate: %73
  • Protein: %14
  • Fat: %13


As the final meal I make this a bit heavier on the fat and protein which is more satiating but I find Quinoa to feel lighter than traditional protein heavy foods. I add berries to bump up the nutrient density and flavor and Asparagus to add some some crunch and iron.


This is a day of recipes for the somewhat active individual, though it isn’t gender specific. This of course isn’t individualized which I would make it if this was for a requested client. The recipes easily allow you to adjust to the quantity to your right amount of calories.

It’s important not to be afraid to eat this amount if you think it’s too many calories because these are low in fat, hydrating, nutrient dense, and full of fiber which aids weight loss while eating more calories.

Don’t forget every single plant food has a complete amino acid profile. That’s right every plant is a complete protein! Here’s my substantiation: https://www.drmcdougall.com/misc/2007nl/apr/protein.htm http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2551/2

You’ll have more energy too!

Thank You!



2 thoughts on “1 Day Simple Whole Food Plant Based (WFPB) Meal Plan

  1. Nice ! thanks for the post 🙂 what you’re missing there though is some vegan brownies 😉 I try to eat mainly fresh products, but sometimes due to my high intensity physical activity, I must eat something super calorie-intense, or I would not recover …

    Liked by 1 person

    1. I’m training for cycling across Canada and also have a high level volume of exercise. I use dates and whole or sprouted grain bread as a really calorically dense food source. Though it’s sometimes not easy as I need to, these food sources work for me. If you want some vegan brownies, knock yourself out! 😊 Thanks for commenting.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s