A fully plant-based 5-day meal plan packed with protein from legumes, tofu, and grains. Every meal is vegan or easily adapted. No deprivation — just wholesome, delicious food.

The lineup

• Monday: Spiced Lentil Dal
• Tuesday: Black Bean & Sweet Potato Tacos
• Wednesday: Honey Garlic Glazed Tofu with Broccoli (use maple syrup)
• Thursday: Mediterranean Chickpea Bowl (skip feta)
• Friday: One-Pot Pasta Primavera (skip parmesan or use nutritional yeast)

Prep tips

Press tofu on Sunday and refrigerate. Soak lentils if desired (not required for red lentils). Prep taco toppings and dal spice mix in advance to speed up weeknight cooking.