Meal Plans

Programs for getting started on a whole food plant based diet:

Whole Food Plant-Based on $5 a Day – Emma Roche (2015) and see also the Summer Edition (2016). The $5 is for the USA, but there are also costings for Australia and the UK. Includes a 4-week meal plan with recipes, shopping tips and prep guides.

Free McDougall Program – includes advice for getting started on a plant based diet, with a 10-day meal plan developed by Dr John and Mary McDougall.
Allergic Reactions to Food: This page has a list of foods you can eat on an elimination diet (click on Recommendations).

21-day Vegan Kickstart Program – Physicians Committee for Responsible Medicine (USA). The low-fat plant-based diet program goes live from the 1st of each month, based on research by Dr Neal Barnard. Sign up for free.

Happy Herbivore’s 7-day meal plans –  Cost US$5 each plan, or US$18.99 monthly subscription. Meal plans are updated each week and include a shopping list. Gluten free options provided.

Other resources

Jeff Novick’s DVDs – Jeff Novick is a registered dietitian and he has created a series of 3 Cooking DVDs called Fast Food. The first one: Fast Food: The Basics is excellent for understanding the basic cooking ingredients and techniques for healthy plant-based eating. He has also created a series of Nutrition DVDs to help you choose the healthiest foods. You can order them though VegSource. Note that the DVDs are for Region 1, which will not play on some DVD players in Australia.

Check out some previews of Jeff’s DVDs: