Complete Meal Plan for Plant-based Clients - FitWell Content

Meal Plan for Plant-based Clients

Blog Diets and meal plan Reading Time: 8 minutes
BY: jacob wildman

An ever-increasing number of individuals are changing to plant-based food varieties: for the sake of nature, for their well-being, or for their empathy for animals. On the whole, how about we figure out what sort of diet it is.

A plant-based or the other name vegan diet involves a complete rejection of animal products from poultry, fish, eggs, and dairy products. But you should remember when transitioning to this type of diet that you don’t have to give up everything all at once.

If your clients want to try a plant-based diet but can’t live without salmon steaks or scrambled eggs in the morning, suggest flexitarianism. It’s a strange word, isn’t it? Flexitarianism is a flexible type of plant-based diet with a conscious reduction of animal products.

For example, have vegan Mondays or daily vegan lunches to start with. Then switch to a mild vegetarian diet, where milk and eggs remain in the diet and gradually reduce the amount of them.

Differences between plant-based and vegetarian diets

You’ve probably heard of vegan and vegetarian diets. There is a difference between these two terms, and people often confuse them. So, to make it clear, explain the difference to your customers. 

When we say vegetarian diets, we mean people who do not eat animal products. Vegetarians consume plant foods, most often arguing that they are against killing animals. Thus, they can afford to consume milk, honey, and sometimes eggs.

People who follow a vegetarian diet come in several types:

  • Ovo-vegetarian is the type of person who does not consume meat or dairy products but consumes eggs regularly.
  • Lacto-vegetarian is the type of vegetarian who does not eat meat or eggs but can allow the consumption of dairy products.
  • Lacto-ovo-vegetarians are people who do not eat meat products in any way but eat eggs and dairy products.
  • Pescetarian is the type of person who can eat fish and other seafood but who does not eat meat products.

The one who follows a plant-based diet also does not consume meat, as well as milk and eggs – they are forbidden for plant-based eaters. If you compare people who follow a plant-based diet and vegetarian diets, you can conclude that the diets are similar, but vegans have more rigid restrictions. Did you know that, like vegetarians, plant-based eaters fall into different categories?

  • Diet vegans: these are people who eat only plant-based foods. This is the classic version of following a diet.
  • Whole Foods Lovers: a variant of vegans whose diet is filled with fruits, vegetables, nuts, and legumes.
  • Modern vegans: the not-so-healthy option of eating vegan foods such as vegan meat, frozen dinners, and even lactose-free ice cream.

By the way, have you noticed how quickly veganism has begun to supplant vegetarianism? Yes, it’s a well-known fact that veganism has become so popular today that many people have started to forget about vegetarianism.

Many celebrities have switched to a plant-based diet to show people their attitudes. For example, the famous singer Katy Perry announced on her Twitter that she was becoming vegan. She invested a large sum in Impossible Foods, a company that develops a substitute for meat, milk, and other animal products. 

James Cameron decided to become vegan because he was concerned for the environment. According to the famous director, a plant-based diet provides several benefits, for example, since he started eating plant-based foods, he has never fallen ill

healthy food

Pros and Cons of plant-based diets

First of all, so that your clients do not harm their health, they should begin their new lifestyle with a plant-based diet little by little. They should first prepare their bodies for new eating habits. It is harmful to reduce meat consumption dramatically because it will stress the body. It is best to consult with a doctor first to determine if it is worth switching to this lifestyle and if it will be good for health.

Like any diet, the plant-based diet has its advantages and disadvantages. We suggest that you look at the disadvantages of the diet and then move on to the positive aspects.

  • The biggest disadvantage of a plant-based diet is the lack of the necessary amount of protein that is necessary for the normal functioning of the immune system and metabolism in the body. Protein is contained in both meat and vegetables. However, the protein that is contained in vegetables can be poorly absorbed by the human body. Explain to your clients that there are good alternatives, such as legumes or soy protein.
  • Another problem is the lack of supplements. Often, plant-based eaters have low levels of iron and vitamin B in their bodies. For this reason, some nutritionists recommend taking supplements. But the problem is that many supplements are made in a gelatin capsule that is not vegan. Advise your clients to choose dietary supplements that indicate they are suitable for vegans.
  • Another disadvantage is that the food can not be fresh for a long time and need to be stored in the fridge or freezer. People who work a lot do not have the opportunity to go to the store every day, so their plant foods can often be in the freezer. This means that after defrosting, there are very few vitamins left in the food.
  • A plant-based diet cannot completely provide your client’s body with the necessary elements and minerals that are needed for normal body functioning. In addition, clients with gastrointestinal problems, diabetes or kidney disease should not try this diet at all.
  • The diet is not recommended for pregnant women. Plant foods contain fewer vitamins, which is not always enough for one person. Here, too, the mother needs to share all the nutrients with the baby. So if a pregnant client comes to you, advise her first to see a doctor.

We have talked about the harms of a plant-based diet, so it’s time to move on to the undeniable benefits. 

  • The first and indisputable fact is the lifestyle. Almost all of those who have changed their diet from animal to vegetable diet lead an active lifestyle, do yoga, and sports, and do not abuse bad habits. Studies show that plant-based eaters become at a conscious age when people begin to think about their health.
  • Another advantage is that this diet is considered a good way to save money. After all, meat is one of the most expensive products. 

A definite plus will be harmony with oneself and the outside world. The goal is to make your clients understand that a plant-based diet is not just a way to lose weight but also to help animals. For those who gave up meat to save the animal world, an indisputable argument “for” veganism is also mental cleansing because thousands of animals remain alive thanks to people like them.

Meal Plan for plant-based eaters

Your goal is to create a plant-based meal plan for each of your clients. For example, if you have 3 clients, you might create a menu for each one. But what if you have 10 clients? Or even more? 

You must agree that it would be quite difficult for you to write out a meal plan (in case you are a certified nutriologist) for each client separately and give recommendations. Let’s see a sample for one day:

  • Breakfast: fruit salad with nut granola. 
  • Snack: whole-grain crackers with hummus. 
  • Lunch: veggie chili with quinoa, tomatoes, beans, and black beans. 
  • Dinner: roasted vegetable kebabs with fried tofu and quinoa, and spinach salad separately.
  • Dessert: vegan chocolate chip cookies.

This menu is only for one day, and you need to put together a menu for at least a week for each client and with the client’s preferences. After all, some people like tomatoes, and some people can’t stand them, and that needs to be factored into the plant-based meal plan. Among other things, you need to not only provide a menu but also explain how to prepare the food.

So that you’re not torn between your clients, FitWell Content has prepared the perfect option for you: the Meal Planner. What’s its specialty compared to other meal planners? This one is designed specifically for coaches because you can add each of your clients to the planner and edit everyone’s menu in one place. In addition, you will be able to make a separate tab “Food” which is acceptable on a plant-based diet, and a separate tab “Recipes” where you can write down the recipes that can apply to all your clients.

Suppose your customers will be grateful for the convenience because there is even a separate list of products that they need to buy for the week. But the convenience will be for not only your customers but also you.

On this diet, it is not necessary to keep track of calories, especially if you consume vegetables. But for clients who are willing to count every calorie, FitWell Content has developed the Balanced Nutrition Toolkit, which has a vegan diet in addition to a simple balanced diet. So this option will work for clients who want to stick to a plant-based diet as well as for those who aren’t ready to say goodbye to animal products.

FitWell Content creates unique products, first of all, to relieve the trainer and create comfortable working conditions, and then the convenience of clients.


With the FitWell Content Meal Planner, you don’t have to spend a lot of time on each client individually to make their meal plan. Plus, the planner has separate important and handy pages that other similar meal planners don’t have, such as a recipe page, or a page with a grocery cart to buy for the week.

You can write to us within 30 days of purchase and get your money back.

It’s designed in Google Sheets, we recommend using it there for proper display.

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