
Here is a simple, delicious 3 day plant-based weight loss meal plan. Whether you currently eat vegan or Whole Food, Plant-based, or simply want to try incorporating more plants into your diet for health reasons, this is the plan for you. The plan is tasty, filling and most of all, easy to prepare.

- Weight Watchers Points for 2025
- 3 Day Whole Food Plant Based (WFPB) Weight Loss Meal Plan
- Tropical Blast Oatmeal
- Tofu Vegetable Stir-Fry with Brown Rice
- Day 2
- Fajita Veggie & Black Bean Breakfast Scramble
- Brown Rice Bowl with Cinnamon and Fruit
- Sweet Berry Oatmeal
- Plant-Based Spaghetti Dinner
- {Video} 3 Day Plant-Based Diet Tips, Hacks & Meal Prep Ideas
- 3 Day Plant-Based Meal Plan Shopping List
- 3 Day Plant-Based Meal Plan Nutritional Information
- Vegetarian Meal Plan – Meal Prep Guide
- Food Swaps Guide
- Why Eat Plant-Based for 3 Days?
- Weight Watchers Vegetarian Menu
- Tips and FAQ for the Holy Mess 3 Day Vegetarian Plan
- The Holy Mess 3 Day Plant-Based Meal Plan Complete Bundle
- Free Printable PDF Plant-Based Meal Plan & Shopping List
- Easier Vegetarian Meal Plan
- The Holy Mess 3 Day Diet Plan (Original)
This meal plan is great if you want to give plant-based eating a try, if you currently eat vegan or vegetarian, or you simply want to incorporate more meatless meals into your family’s menu.

Weight Watchers Points for 2025
Here are the WW points for those using the program. (Other nutritional information is below.)
Day 1 WW Plan points: Breakfast – 1 points, Lunch – 2 points, Dinner – 6 points, Snack 1 – 0 points, Snack 2 – 1 point. Total for the day – 10 points.
Day 2 WW Plan points: Breakfast – 0 points, Lunch – 0 points, Dinner – 2 points, Snacks – 3 points. Total for the day – 5 points.
Day 3 WW Plan points: Breakfast – 1 point, Lunch – 3 points, Dinner – 5 points, Snacks – 1 point. Total for the day – 10 points.
3 Day Whole Food Plant Based (WFPB) Weight Loss Meal Plan
Day 1
Breakfastโ Tropical Blast Oatmeal
Tropical Blast Oatmeal
Ingredients
- ยฝ cup old-fashioned oatmeal
- ยผ cup cauliflower rice โ may substitute ยผ cup shredded zucchini if desired for a taste like zucchini bread
- ยผ cup canned crushed pineapple no added sugar + 3 Tbsp juice
- ยพ cup water
- ยฝ cup peach slices
- ยฝ tsp cinnamon optional
Instructions
- Combine oatmeal and cauliflower rice (or zucchini) in a large microwave-safe bowl.
- Add pineapple, pineapple juice, and water. Mix well to combine.
- Microwave on HIGH 2 ยฝ to 3 minutes; stir.
- Top with peaches and serve.
WW Information
WW Program 2025
The WW program updated for 2025. Use the “Add recipe from the web” feature if needed for points. -Sara
Click here for the FREE 3 Day Meal Plan featured in Woman’s World magazine.
Nutrition
WW Plan 2025 – 1 point.
Lunch โ The Holy Mess Vegetarian Chili (click link for recipe) – 2 cups, 1 large apple
WW Plan – 2 points for chili, 0 points for apple.
Dinner โ Tofu Vegetable Stir-Fry with Brown Rice
Tofu Vegetable Stir-Fry with Brown Rice
Ingredients
- 4 ounces per person firm or extra-firm tofu
- 2 cups vegetable stir fry blend frozen or fresh, pre-chopped
- 1 cup cooked brown rice
- 3 Tbsp canned sliced water chestnuts
- ยผ cup shelled edamame or peas
- 2 to 3 Tbsp reduced-sodium soy sauce or alternative
- 2 to 4 Tbsp water if needed
Instructions
Tofu Preparation
- Drain tofu well. If desired, press tofu to remove excess water. (This isnโt necessary but gives tofu a more hearty texture.)
- Cut into 2 inch cubes.
- Drizzle cubes with 1 Tbsp soy sauce and cook in skillet over medium heat until tofu cubes are hot throughout and crispy on the outside.
Vegetable Stir-Fry
- Cook stir fry according to package directions, adding water chestnuts and edamame or peas when cooking.
- Use water as needed to prevent sticking.
Serve
- Serve over brown rice and drizzle with soy sauce.
WW Information
WW Program 2025
The WW program updated for 2025. Use the “Add recipe from the web” feature if needed for points. -Sara
Click here for the FREE 3 Day Meal Plan featured in Woman’s World magazine.
Notes
Nutrition
WW Plan – 6 points
Snack 1โ 2 cups baby carrots, baby cucumbers, and grape tomatoes.

Snack 2 โ Banana nice cream (click the link for recipe), 1 serving
WW Plan – 1 point.
Day 1 Total:
1428 calories, 280 grams carbs, 13 grams fat, 52 grams protein
Day 2
Breakfast โ Fajita Veggie & Black Bean Breakfast Scramble
Serve with 2 cups of strawberries.
Fajita Veggie & Black Bean Breakfast Scramble
Ingredients
- 1 cup sliced green peppers
- 1 cup sliced onions
- ยฝ cup canned black beans rinsed and drained
- 1 tsp chili powder
- 1 tsp cumin
- 2 Tbsp salsa
Instructions
- Cook 2 cups sliced green peppers and onions in a skillet with 6 Tbsp water until soft.
- Mix in ยฝ cup black beans (canned, rinsed, and drained).
- Sprinkle with 1 tsp chili powder and 1 tsp cumin and cook until warm.
- Top with 2 Tbsp salsa.
- Serve with 2 cups of strawberries on the side.
WW Information
WW Program 2025
The WW program updated for 2025. Use the “Add recipe from the web” feature if needed for points. -Sara
Click here for the FREE 3 Day Meal Plan featured in Woman’s World magazine.
Nutrition
WW Plan – 0 points
Lunch โ Chickpea & Red Onion Salad (click link for the recipe), 1 serving over 2 cups chopped romaine, 1 large pear
WW plan – 0 points

Dinner โ 1 medium potato, baked, topped with 1 cup chopped, cooked broccoli and 3 Tbsp nutritional yeast, The Holy Mess Vegetarian Chili, 2 cups
WW Plan – 2 points
Snack 1 โ Brown Rice Bowl with Cinnamon & Fruit
Brown Rice Bowl with Cinnamon and Fruit
Ingredients
- ยฝ cup cooked brown rice
- ยฝ cup almond milk unsweetened
- ยฝ tsp cinnamon
- ยฝ cup fruit of choice May use leftover peaches and pineapple from oatmeal on Day 1.
Instructions
- Place brown rice in a microwave-safe bowl and top with fruit.
- Sprinkle with cinnamon.
- Pour almond milk over and stir.
- Cook in microwave for 1 minute.
- Stir.
- Cook another 1 minute more or until hot throughout, watching to be sure it doesnโt boil over.
WW Information
WW Program 2025
The WW program updated for 2025. Use the “Add recipe from the web” feature if needed for points. -Sara
Click here for the FREE 3 Day Meal Plan featured in Woman’s World magazine.
Nutrition
WW Plan – 3 points
Snack 2 โ 1 medium sweet potato, baked. Top with 1 banana, mashed.
WW Plan – 0 points
Day 2 Total
1664 calories, 269 grams carbs, 28 grams fat, 59 grams protein
Day 3
Breakfast โ Sweet Berry Oatmeal
Sweet Berry Oatmeal
Ingredients
- ยฝ cup oatmeal old-fashioned
- ยผ cup applesauce unsweetened, or mashed banana
- ยพ cup almond milk unsweetened
- 1 cup berries such as blueberries, blackberries, or sliced strawberries, fresh or frozen
Instructions
- Combine oatmeal, applesauce, milk, and berries in a large microwave-safe bowl.
- Mix well to combine.
- Microwave on HIGH for 2 ยฝ to 3 minutes, watching carefully that it doesnโt overflow.
- Stir and serve.
WW Information
WW Program 2025
The WW program updated for 2025. Use the “Add recipe from the web” feature if needed for points. -Sara
Click here for the FREE 3 Day Meal Plan featured in Woman’s World magazine.
Nutrition
WW Plan – 1 point.
Lunch โ Mexican Black Beans and Rice Bowl (click the link for the recipe), 1 serving, 1 cup romaine, 1/2 cup diced tomato, 1 large apple
WW Plan – 3 points

Dinner โ Plant-Based Spaghetti Dinner
Plant-Based Spaghetti Dinner
Ingredients
- 1 cup whole wheat spaghetti boiled and drained (measure 1 cup once cooked)
- 1 cup spaghetti squash cooked and shredded into strands
- ยฝ cup spaghetti sauce oil-free and low sugar, such as Raos, Yo Mamma brand or Huntโs No Sugar Added.
- 3 Tbsp nutritional yeast
- 2 cups Green beans
Instructions
For Spaghetti
- Cook spaghetti according to package directions.
For Spaghetti Squash
- Cook spaghetti squash and shred into spaghetti-like strands.
To Serve
- Either combine pasta and squash or serve separately with sauce poured over both.
- Sprinkle with nutritional yeast.
- Serve with green beans.
WW Information
WW Program 2025
The WW program updated for 2025. Use the “Add recipe from the web” feature if needed for points. -Sara
Click here for the FREE 3 Day Meal Plan featured in Woman’s World magazine.
Notes
Nutrition
WW Plan – 5 points.
Snack 1 โ Chickpea & Red Onion Salad, 1 serving
WW Plan – 0 points
Snack 2 โ Banana nice cream, 1 serving
WW plan – 1 point.
Day 3 Total:
1431 calories, 283 grams carbs, 20 grams fat, 53 grams protein
{Video} 3 Day Plant-Based Diet Tips, Hacks & Meal Prep Ideas
Watch this video for helpful tips such as how to cook tofu, how to ENJOY tofu, how to cook spaghetti squash, soy safety and more.

3 Day Plant-Based Meal Plan Shopping List
Produce
- 2-3 carrots (1 cup chopped)
- 2 cups baby carrots, baby cucumbers, and grape tomatoes
- 5 bananas
- 1 large pear
- 1 large apple
- 1 carton strawberries (2 cups)
- 1 cup berries of choice (may use frozen)
- 1 lemon
- 4 Roma tomatoes
- 1 bunch fresh parsley
- 2 bunches romaine lettuce (3 cups chopped)
- 3 white or yellow onions (1 cup chopped, 1 cup sliced)
- 1 medium baking potato
- 1 medium sweet potato or yam
- 1 small spaghetti squash
- 1 red onion (โ cup chopped)
- 4 green onion stalks
- 3-4 celery stalks (1 cup chopped)
- 1 zucchini
- 2 green pepper (1 cup chopped)
Cold Food
- 1 block firm or extra firm tofu
- 1 carton unsweetened almond milk, such as Almond Breeze
Dry Goods
- 1 small carton old-fashioned oatmeal (1 cup dry)
- 1 small can crushed pineapple, no sugar added
- 1 can peach slices, 15 oz, no sugar added
- 1 bag brown rice (2 cups raw)
- 1 bag farro or barley (or use more brown rice, 1 cup raw)
- 1 small can water chestnuts, diced or sliced
- 1 can vegetable broth
- 1 can kidney beans, 15 oz
- 3 can black beans, 15 oz each
- 2 cans chickpeas, 15 oz each
- 1 can corn, 15 oz
- 1 can Rotel with green chilis, mild or regular, 10 oz
- 2 cans diced tomatoes, 15 oz each
- 1 can tomato sauce, 15 oz
- 2 jars salsa, any type
- 1 small container or bag Nutritional Yeast (not baking yeast)
- 1 small jar applesauce, no sugar added
- 1 box whole wheat spaghetti
- 1 jar spaghetti sauce, low fat and low sugar, such as Raos, Yo Mamma, or Hunt’s No Sugar Added.
Frozen
- 1 bag cauliflower rice (ยผ cup)
- 1 bag stir fry vegetables (2 cups)
- 1 bag shelled edamame or peas (ยผ cup)
- 1 bag broccoli (ยฝ cup)
- 1 bag green beans (2 cups)
Spices & Pantry Staples
- Cinnamon
- Chili powder
- Cumin
- Salt
- Soy sauce, reduced sodium if possible
- Cocoa powder, unsweetened
- Balsamic or red wine vinegar
- Stevia (optional)
- Honey (optional)

3 Day Plant-Based Meal Plan Nutritional Information
Nutritional information is approximate. Consult a doctor for your specific needs.
Calories, Carbs, Fat, and Protein
Day 1: 1428 calories, 280 grams carbs, 13 grams fat, 52 grams protein
Day 2: 1664 calories, 269 grams carbs, 28 grams fat, 59 grams protein
Day 3: 1431 calories, 283 grams carbs, 20 grams fat, 53 grams protein
Vegetarian Meal Plan – Meal Prep Guide
Here are step-by-step directions for how to prepare for this meal plan. Use this meal plan to fit your schedule, but I typically recommend that people grocery shop on Saturday, meal prep on Sunday, and follow the meal plan on Monday, Tuesday, and Wednesday. Then, you’ll take a final weight on Thursday and enjoy your success!
- Cook 1 cup raw farro or barley. (Makes 2 cups cooked. May use 1 cup raw brown rice instead.)
- Cook 2 cups of raw brown rice. (Makes 4 cups cooked.)
- Prepare The Holy Mess Vegetarian Chili according to recipe. Cool and store. Each serving is approximately 2 cups, 8 servings for the whole recipe.
- Peel, slice and freeze 3 bananas for Banana Nice Cream.
- Slice 1 cup each of green peppers and onions for Breakfast Fajita Scramble.
- Prepare Chickpea Red Onion salad. Store in the refrigerator. Makes 4 servings.
- Bake 1 potato and 1 sweet potato until done throughout. Cool and store in the refrigerator. Reheat in the oven or microwave just before serving.
- Cook spaghetti squash and shred into spaghetti-like strands. Cool and store.
- Wash and prepare fruit.

Food Swaps Guide
What if you don’t like or can’t eat one of the foods on the meal plan? While we recommend following the plan as closely as possible for the best results, you can make the following substitutions.
- You may swap any non-starchy vegetable for another vegetable.
- You may switch any fruit for another fruit.
- You may exchange any potato for another type of potato.
- You may swap any starchy vegetable for a different starchy vegetable. (Starchy vegetables include corn, winter squash like acorn and butternut, parsnips, peas, beets, and turnips.
- You may exchange any bean for another type of bean.
- You may change beans for peas, edamame, or 3 ounces of tofu.
- You may swap 3 ounces of tofu for 1/2 cup beans, peas, or shelled edamame.
- You may substitute any whole grain for another whole grain. Whole grains include brown rice, old-fashioned or steel-cut oatmeal, farro, bulgur, and barley.
Why Eat Plant-Based for 3 Days?
Is it really worth it to eat no animal products for just 3 days? Yes! Most people are immediately rewarded with feeling lighter, healthier, and sleeping better when they remove processed foods from their diet.
This 3-day diet is great for people who are:
- Vegan, vegetarian, flexitarian or plant-based eaters
- Want to try a vegetarian diet but aren’t sure how to begin
- Want to add more meatless meals to their diet
- Want to add more real, whole plant foods to their regular diet
- Want to lose weight or maintain a healthy body weight
- Want to try a plant-based diet to alleviate menopause symptoms or other health issues.
This meal plan is:
- Vegan
- Vegetarian
- Flexitarian (Flexitarian is eating mostly plant-based with occasional animal products, or semi-vegetarian.)
- Oil-free
- Low sodium, low salt – Be sure to choose no salt-added canned goods for this option
- Whole Food, Plant-Based (WFPB)
- Meat-free
- Dairy-free
- Gluten-free, if you choose gluten-free grains
- Budget-friendly (cheap)
- Easy
- Simple for beginners
This diet is not medical advice, and is a general guide for most people. See your doctor, a registered dietician or other professional for what is right for you.
Weight Watchers Vegetarian Menu
This 3-day meal plan is great for WW members who are vegan or vegetarian.
Click here for more WW Vegetarian recipes.
Tips and FAQ for the Holy Mess 3 Day Vegetarian Plan
Here are some helpful tips when using this plant-based meal plan.
- What if I don’t digest beans well? Beans are a wonderfully healthy food and fabulous for weight loss! Here are tips for better digestion of beans. You may need to cut back on portions and add them more gradually.
- This meal plan works well for serving 1-2 people. Increase ingredients to feed a larger family. Note that the Vegetarian Chili makes 8 servings, which can be frozen.
- Plant-based eating is higher in carbs, and lower in protein than some meal plans like Paleo or Keto. This protein is adequate for most healthy adults. If you have special needs (such as pregnant, body building, etc.) consult a medical professional for necessary adjustments.
- Due to being higher in carbs, some people see an initial weight gain when starting a plant-based diet, especially if coming from a low-carb lifestyle. This is not fat gain and will adjust within a few days.
- If you are diabetic, consult a medical professional. You can eat a plant-based diet but may need to make slower adjustments to regulate blood sugar safely.
- You may use no-calorie sweeteners.
- You may drink coffee, tea, and any no-calorie beverages.
- Weigh yourself before the challenge begins, in the morning before eating, and again when the challenge ends (Day 4).
- You donโt need to eat all the food. Just eat the gentle fullness.
- If you are hungry, you can have as many additional servings of non-starchy vegetables, raw or cooked, as you would like. If hungry, you may eat one additional serving of fruit per day.
- Choose no-sodium-added canned goods when possible.
- All canned beans should be drained and rinsed before using.
- You may swap any fruit for another fruit, any bean for another type of bean, any vegetable for another type of vegetable, and any potato for another type of potato.
- Can I mix and match meals from this meal plan and the original Holy Mess 3 Day Diet Plan? Yes! Feel free to mix and match meals from both plans.
- Why are there no meat substitutes on this meal plan? Many meat replacements (like Impossible Burger and Beyond Burger) are high in fats and oils. Some are lower in fat (like Morning Star Farms and Boca) but high in soy protein and other questionable ingredients. While these are plant-based, they are not WHOLE FOODS. They are okay to eat in a pinch but don’t rely on them as a regular part of your diet.
- After this meal plan is done, be wise when buying plant-based foods. Some are just as unhealthy (or even more unhealthy) that the animal products they replace. A fried, processed plant-based chic’n nugget is barely any better for you than a regular chicken nugget, and perhaps even worse.
- If you want a healthier meat replacement (after the 3 day meal plan is done), check out this very easy bean burger recipe. They can be frozen, meal prepped for later, or crumbled and used in recipes as a meat replacement.
The Holy Mess 3 Day Plant-Based Meal Plan Complete Bundle
The 3-Day Plant-Based Meal Plan and grocery list are 100% free for you to download and use. When you download your no-cost meal plan, you will be given the option to upgrade your order with the Meal Plan Bundle.

The Complete Meal Plan Bundle includes:
- Complete meal plan & shopping for 3 days of plant-based breakfasts, lunches, dinners, and 2 snacks each day…so you have everything together in one easy location.
- Printable cookbook with every recipe in the meal plan…so you can print the step-by-step ingredients and directions for each day’s food.
- Meal prep checklist…to get organized before you begin.
- Food swap guide…in case you want to change a listed food item.
- Helpful plant-based cooking tips…so you can make healthy meals that are good for you AND taste fantastic.
Click “YES” to get the Complete Meal Plan Bundle when you download your 3 day plan.
Free Printable PDF Plant-Based Meal Plan & Shopping List
Click the button below to download the FREE 3-day plant-based weight loss meal plan and grocery list.

$0.00
This is a digital product for you to print and use immediately. Nothing will be mailed to you. This meal plan and shopping list are 100% FREE. You will be given the option to purchase a printable cookbook & meal prep upgrade bundle.
Easier Vegetarian Meal Plan
Are you feeling a bit overwhelmed at the thought of eating no animal products for 3 days? Start with our Plant-Based for a Day Challenge. This free menu guides you through whole food, plant-based eating for just ONE day.
This meal plan is for general guidance. It is not medical advice. Consult a doctor, registered dietician or medical professional to determine your specific needs. Nutritional information is an estimate. Calculated with My Fitness Pal, 2022.
The Holy Mess 3 Day Diet Plan (Original)
This vegetarian meal plan is the plant-based companion to the super-popular Holy Mess 3 Day Diet plan that was featured in Woman’s World magazine.
This meal plan is great if you want to give plant-based eating a try, if you currently eat vegan or vegetarian, or you simply want to incorporate more meatless meals into your family’s menu.

I reallly appreciate your addition of the plant based stuff. It is great for the newbies who are curious! Thank you a lot! xoxo