Ready to create your own Daily Dozen meal plans? In this post I share how to create 7-day vegan meal plans following Dr. Greger’s Daily Dozen diet recommendations using templates.
The Easy Vegan Meal Planner™ templates help you create healthy vegan meal plans. Print a copy of the first page “PLAN”. Then write all the ingredients you have or want to eat following the Daily Dozen diet recommendations. The planner is broken down into ingredient categories making it easy to plan the ingredients recommended as part of the diet.
Easy Vegan Meal Planner™ templates >
Meal Template 1: PLAN
The meal plan template 1: PLAN is used to create a 7-day meal plan, weekly menu, inventory and shopping list. It also allows space to calculate the cost of a meal plan. Print and handwrite your meal plan, or use the spreadsheet to create a digital meal plan.
How to create weekly Daily Dozen meal plans
Here’s a quick tutorial on how to create weekly plant-based meal plans in minutes using the PLAN template in the Easy Vegan Meal Planner™:
1. Choose and write down this week’s ingredients: Legumes, Whole Grains, Vegetables, Leafy Greens, Cruciferous Vegetables, Berries, Nuts, Seeds, Herbs, Spices, and Pantry Items.
2. In the “This Week’s Dishes” write the dishes that you can make using the ingredients. For example, if you are using potatoes and corn as ingredients add Potato Corn Chowder to the list of dishes.
3. Assign dishes to a meal time and day in the Meal Plan space. Use the corresponding numbers from the dishes you wrote into This Week’s Dishes.
For example, Dish 5: Marinara Pasta can be added into Monday’s Dinner and Tuesday’s Lunch boxes using the number “5”.
Tips for creating weekly plant-based meal plans
Here’s some quick tips:
- Choose easy dishes like salads, soups, casseroles, and smoothies.
- Stick to your plan.
- Don’t eat anything that isn’t part of your plan.
- Use ingredients already in your kitchen.
- Use the SHOP template shopping list to get ideas for ingredients.
Here’s a link with more details about meal planning: How to meal plan: Step-by-step directions for planning your weekly meals
Here’s an example meal plan.
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