The Plant-Based Diet Meal Plan Cookbook

This book is a guided introduction to the world of plant based eating, with all the nutrition tips to keep you nourished, all the recipes to keep your tastebuds satisfied, and a 3-week meal plan with shopping lists and prep guides to keep you organised and on point.

Simple prep, delicious flavors, balanced nutrition.

Because whatever your reason for going vegan – health, planet, animals – I want you to have the tools to stick with it for the long term.

What’s inside:

Part 1: The Plant-Based Diet Primer
  • Plants and Your Health
  • The Plant-Based Diet
  • The Food-Lover’s Plant-Based Kitchen
Part 2: The Plant-Based Meal Plans
  • Week One
  • Week Two
  • Week Three
 Part 3: The Recipes
  • Smoothies and Breakfasts
  • Soups and Salads
  • Main Dishes
  • Snacks and Sides
  • Desserts
  • Homemade Basics, Sauces, and Condiments
  • Drinks
Some of the Recipes
  • Tropi-Kale Breeze Smoothie
  • Applesauce Crumble Muffins
  • Miso Noodle Soup
  • Tuscan White Bean Salad
  • Cajun Burgers
  • Curried Mango Chickpea Wrap
  • Spicy Chickpea Sushi Roll
  • Olive and White Bean Pasta
  • Lemon Coconut Cilantro Rolls
  • Mint Chocolate Chip Sorbet
  • Lemon Pistachio Quinoa Cookies


“The PLANT-BASED DIET MEAL PLAN is a book we need. Readers often ask how to plan plant-based meals, and now I can hand them this book! Whether you are new to eating plant foods, or a seasoned ‘plant-eater’, Heather Nicholds provides a comprehensive, nutritionally balanced 3-week meal plan. Complete with a nutrition primer, kitchen essentials, and shopping lists, this book equips you from the grocery store to the dinner table – with plant-based praises!”
Dreena Burton, author of Plant-Powered Families and 4 other bestselling cookbooks, and recipe contributor for Dr. Neal Barnard’s The Cheese Trap and the upcoming Cookbook for Reversing Diabetes.

“Heather’s mission of saving and improving lives and the planet is a true testament of the inspiring power we each possess to make our world a much better place. The Plant-Based Diet Meal Plan is a great resource for plant novices and lovers, alike.”

Marco Borges, Founder 22 Days Nutrition and New York Times Bestselling author of The 22-Day Revolution


“Whether you want a quick reboot, easy meal ideas, or are looking to transition to a plant-based lifestyle, Heather’s three-week meal plan is your roadmap to better health. With the comprehensive information and delicious recipes in this book, you’ll be voracious for vegetables.”
Tess Masters, author of The Blender GirlThe Blender Girl Smoothies, and The Perfect Blend.



“What starts out as an excellent, simple-and-straight-forward introduction to plant-based nutrition progresses into such embellishments of how to ease your way into transition deliciously – and with healthy smarts. This culminates in the clear cut meal plans that form the bulk of this book.  Peppered throughout is stunning food photography that invite you to dive in deeper on your own. Delightful!”
Lani Muelrath,
author of The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness, and The Plant-Based Journey


“Heather’s new book is perfect for the veg-curious or for long-time plant-based eaters who need a little help getting out of a food rut. The tips, grocery lists, and weekly menus make eating vegan deliciously easy.”
– Becky Striepe, blogger at Glue & Glitter, author of Bowls!, and writer for Care2

About the Author & the Book

As a Certified Holistic Nutritionist, and a vegan, I have a unique perspective in showing people how to get balanced nutrition from plants.

I wrote this book to show you how to get all the nutrients you need from plants, how to make the meals delicious, and how to plan a balanced week.

I hope this book brings new inspiration to your journey – or helps you inspire someone new to join us.

xo Heather

Frequently Asked Questions

Is this a print book?

Yes – this is a full color paperback! It’s 284 pages of vegan nutrition tips, cooking tips, recipes, meal plans and grocery lists. You can also get it as a Kindle ebook.

Is it available internationally?

Yes – it’s available on all Amazon platforms. I know for sure it’s been shipped to Canada, the UK, Australia, and a few European countries.

Do you have other meal plans?

Yes – you can find all of my 7-day vegan meal plans right here on this site! They’re available as single plan PDFs, or you can get a membership with access to all of my meal plans and cleanse programs. Click here for meal plans.

Free vegan taster meal plan + quick start guide