★★★★★ 4.9 RATING
Plant-Based Meal Planner
Ready to embrace a plant-based diet to transform your health + unleash your best life?! Each week, you’ll get a customizable meal plan from Jen with smoothies, snacks and meals.
Recipes Featured In
Weekly Meal Plans to The Rescue
Are you tired of the daily “what’s for dinner?” struggle? Do you dream of eating healthier but feel overwhelmed by the thought of planning plant-based meals? You’re not alone!
Many of us want to embrace the benefits of a plant-based lifestyle, but the logistics can feel daunting. That’s where my plant-based meal planner comes in – your secret weapon for effortless, delicious, and healthy eating.
New Meal Plan Each Week
Inspiration & guidance each week
Each week, Jen creates a new plant-based meal plan with adjustable servings and swappable recipes with one click. Access from your phone, computer or download the printer-friendly PDF and print.
Tasty Plant-Based Recipes
Access Jen’s signature recipes in one place
Access 625+ recipes (ad free!) and filter by ratings, cook time, seasons, ingredients, and more! Save your favorites to easily add to future meal plans and make the ones you’ve made to track progress.
grocery list generator
Create grocery lists in seconds
Enjoy automated grocery list for all menus that are mobile-ready and printer-friendly. Access from your phone or print it out and take to the store so you never miss an item.
24/7 Support Group
Amazing accountability & guidance
Private members-only support group to help you eat better and gain confidence in the kitchen.
Enjoy Jen’s Exclusive Plant-Based Recipes
Explore all of Jen’s recipes from her best-selling cookbooks, blog, and cleanses in one place… ad-free. Each week, you get a new done-for-you meal plan (that is completely customizable) with smoothies, healthy snacks and plant-based dinners. No more recipe-hunting or tedious grocery lists— we’ve made it simple.
Plant-Based Meal Planner Results
This plant-based meal planner isn’t just about food; it’s about reclaiming your time, prioritizing your health, and embracing a more sustainable lifestyle. Here’s how it can impact your life:
- Reduced Stress: Take the guesswork out of meal planning and enjoy more free time.
- Improved Health: Nourish your body with wholesome, plant-based foods.
- Increased Energy: Feel more energized and vibrant throughout the day.
- Greater Confidence: Gain confidence in your ability to prepare delicious and healthy plant-based meals.
My energy levels have soared. I’ve found foods to fuel my passions. I’ve ran across the Grand Canyon and taken hiking trips I never imagined I could do. I’m more active now than I was a decade ago!
KAVLI KUKREJA
Menopause wreaked havoc on my weight. Having weekly meal plans as a guide helped me lose 37 pounds in 9 months. Green smoothies, meals and snacks… everything I needed to be successful in my quest to regain my optimum weight, be healthy and feel great.
BEVERLY DOUCETTE
I’m more fit, energetic and I’ve lost weight, too! There’s definitely a difference! I love cooking so trying all these new foods has created a whole new world for me. I’m really enjoying the new flavors.
WENDY ROGGE
When I lost my dad to cancer, I ate a lot of junk food, drank a lot of beer and didn’t move very much. Eventually, I was tired of not knowing the person in the mirror. In 2023, I committed to following the plant-based meal plans in Rawk the Year and dropped 20 pounds. I put on a bikini for the first time in years and felt great.
Jen Hansard
In 8 months, I’ve lost 45 lbs and continue to make healthy choices for myself! Rawk the Year gives me accountability and long-term support I need to be get results and maintain them.
SHANNON BRYCK
I truly enjoy the community, the recipes and the positive energy. Rawk the Year makes it so easy to eat clean and healthy.
LORI L.
I’m convinced that plant-based foods help my mind and body operated on a higher plane! I feel great and the recipes are so tasty. I like how the plans are prepared ahead, allowing me to customize and then give me a grocery list.
SANDRA MELANSON-AUSSEM
Rawk the Year provides the accountability and support I need to curb cravings and keep making healthy choices. The recipes are absolutely amazing. I have not been disappointed.
JENNIFER ALEXANDERTour the Plant-Based Meal Planner
My plant-based meal planner is more than just a tool; it’s a partner in your journey to a healthier, happier you. So, ditch the cooking dilemma and embrace the simplicity and deliciousness found in Rawk the Year.
Meal Planner Questions
Yes, you can. Plant-based foods are generally lower in calories, higher in fiber, and contain less saturated fat than many animal products. This can help you feel full longer and eat fewer calories overall. However, successful weight loss still depends on creating a calorie deficit—by eating mostly whole, unprocessed foods, practicing portion control, and maintaining an active lifestyle. Just because it’s plant-based doesn’t mean it’s automatically healthy or weight-loss friendly.
While there are many health and environmental benefits, there are some potential downsides. These include the risk of nutrient deficiencies (like B12, iron, omega-3s, calcium, and vitamin D), especially without careful planning. Some people may experience digestive issues due to the increased fiber. Eating out or attending events can also be tricky, and it might require more time for meal prep. Plus, not all plant-based foods are healthy—there are plenty of processed vegan options that can work against your goals.
No problem! The meal planner is flexible. While we avoid meat, dairy, and gluten in most recipes, you can always adjust them to fit your needs. Many of our community members add in meat, eggs, or cheese if that works better for them. You can also note any allergies or food preferences in your profile, and the plans will adjust for you. We’re always here to help with swaps—like using peaches instead of mangos or sun butter instead of almond butter.
That depends on your personal approach. If you’re eating plant-based for health reasons, you might choose to include eggs. If your reasons are ethical or environmental, you may want to avoid them. We use “plant-based” as a flexible term—it means plants come first, but some people include small amounts of animal products occasionally.
Each weekly meal plan includes 3 meals, 3 snacks, and 3 smoothies. It’s designed to support an active lifestyle without overwhelming you. You can add more recipes if needed—our meal planner gives you access to over 625 recipes (and expanding!) and lets you customize everything.
You can try it risk-free with our 7-day free trial. If you love it, you’ll be charged automatically on day 8. If it’s not your thing, just cancel before the trial ends and you won’t be charged.
Start by figuring out your “why”—whether it’s health, ethics, or environmental reasons. Learn the basics of plant-based nutrition and take a look at what you’re already eating. Begin replacing animal products with plant-based alternatives and stock your kitchen with staples. You can go all-in or transition gradually. Our meal planner is a great tool to guide you with weekly recipes and batch cooking tips. Be patient and give yourself space to adjust.
Fantastic resource!
I feel more confident that I can make a delicious meal with simple and few ingredients. I am also more excited about plant-based food knowing it can be very delicious! If your desire to eat more fruits and veggies feels overwhelming, try this reframe: how can I add more fruits/veggies to my meals today? Or to my meals this week? Take it 1 step at a time and you’ll get there. Rawk the Year is a fantastic resource that provides recipes, meal plan suggestions, and community support.
I feel so much better!
I feel so much better! I’m more fit, energetic and I’ve lost weight, too! There’s definitely a difference!!!! I love cooking so trying all these new foods has created a whole new world for me. I love experimenting with new spices that I’ve never used and I’m really enjoying the new flavors. There’s always a variety!
It changed me…
Favorite part is the meal planning, why? Because I can choose the healthy meals that I have for the week. It changed me in a way that I see meal planning as a way of life and feel the difference between eating unhealthy foods and healthy foods.
A dream come true for me!
The driving force behind me deciding to go ahead and give this a try was my desire to get off of cholesterol and blood pressure medications. I am also on a toxin free journey, thus the need to get off of prescription meds, so Rawk the Year fit in nicely with that journey. Some days, depending on where I am, are better than others, as with any change.
However, I will tell you that even if I am in a situation where my choice for meals are not the healthiest, I find myself now making better choices. For example, if I am in a fast food or brewery restaurant or really any restaurant, I will now choose things like salad, or veggie plate or humus over pretzels with cheese or fried appetizers or burgers. I never thought I would like veggie burgers or black bean burgers (only beans I ate prior to this were green beans) but now I get excited if/when I see them on the menu. And, I usually then get them with all the veggie fixin’s and only eat half the bun. Again, nothing I would have ever done in the past.
Actually, when I meet my friends for lunch or dinner now, they ask which restaurant provides the best options for me….kinda fun. I have always enjoyed baking, but cooking, not so much, as there is too much flexibility for this project/program manager. That said, I am not good at knowing what I can replace/substitute, nor am I good at even knowing how to prepare/cut fresh vegetables or how to cook them. But, one of the beautiful things about Rawk the Year is that it is a community of people on the same journey with some of the same challenges, so you are able to pose your questions to the community and other Rawkstars as well as Rawk the Year staff will quickly respond and provide answers and/or solutions for you. You are also provided a weekly meal plan, you can swap recipes if you don’t like something on the list or move them to different days of the week depending on your schedule that week, and then you are given the detailed recipes as well as a shopping list, divided by sections of the store…..a dream come true for me!
Although I have always liked to cook, I am more mindful now about what I eat, how I shop and how I feel about food. I have also been inspired to take better care of myself in general. Rawk the Year is not just about food. It has influenced me to take better care of me by finding more balance. My coaching theme of “You bet you’re enough” is played out more fully in my world by taking better care of myself in so many ways including eating, drinking more water, exercise, rest, fun and sleep! Also my family benefits too!
I am paying more attention to what I eat, and planning a lot more. We used to just figure out what to eat for dinner each night at 5 pm, and then if we had nothing good and easy to prepare, we’d end up sending out for pizza or doing something very simple. Since joining Rawk the Year, I have been much more organized in my meal planning. Also – probably about 90% of my time (and money) at the grocery store is spent in the produce section, which is a huge shift for me!
My favorite part of Rawk the Year is the menu plans! I love them! The hardest part of meal planning for me is coming up with ideas for what to fix for dinner, or lunch. Now I have so many to choose from, it’s a challenge to decide sometimes.😄 I’ve explored several new ingredients and spices and brought things back into my diet that I hadn’t eaten for awhile. I look forward to eating again! I was always a healthy eater and ate vegetables at my meals and or snacks, not just because I knew they were nutritious but because I liked them. The Rawk recipes increased that by adding fun, delicious meals and snacks! It has exceeded my expectations and beyond. I’ve incorporated several recipes into my daily and weekly plans. Not only are the Rawk snacks and meals delicious, but they are filling and satisfying. Getting the right amounts of fats and proteins are so important for me due to my age. I felt so good after both the fall and winter cleanses. I don’t feel guilty about eating something that’s maybe a little higher in calories than what I used to allow myself, because I know it will satisfy me. One very important habit I gained from Rawk the Year, was drinking more water. That is so important for me for so many reasons! My cardiologist told me hydration was crucial for me and it has helped me immensely!
Such a time saver!
I was a part of the SGS community, having the smoothies, and doing the cleanses. But Rawk the Year has definitely helped me organise the meal planning. Having all the recipes in one place is really such a time saver. Before, I used to store and organise the SGS recipes in Onenote :). My favorite part about Rawk the Year most of all: the delicious recipes. The ease of meal planning, the shopping lists.
I am incorporating more vegan meals each week. I have lost a little weight. Due to my schedule I haven’t been able to participate in many of the recent challenges. I have been trying some of the suggested meals and snacks. When I think about Rawk the Year, I often wished that I knew about the community and the vegan meals while my brother and I were caregivers. She was a picky eater. I struggled to try and fix healthy meals for her. I believe a lot of the meals and snacks and maybe some of the smoothies would have helped some of her health concerns. My favorite part is the encouragement from the community. I enjoy seeing everyone’s posts of their smoothies, snacks and meals. I like the app and the weekly meal plans. I like that you can substitute items or create your own meals plan. You have the option to print the plan out or save it to your computer. I love the helpful suggestions on where to find items in the store as well as substituting items that you may not like very well! You have the freedom to make it your own.
My favorite part of Rawk the Year is the recipe varieties, love the meal and grocery planner!
Rawk the Year has given my family such a different, great way to eat delicious food. I love that we can make snacks for our kids that are nutritious and fun to make. Before Rawk the Year I spent so much time looking through cookbooks and Pinterest to create a meal plan and it was exhausting! Now I can go one place, grab what I want, then shop my kitchen before I head to the store… and I don’t have to hand write a shopping list anymore! It’s a serious time saver.
Since joining Rawk the Year, I eat differently and I’m a work in progress. I am working to lose weight and be more active. It is nice to see in the group people talking about their struggles and their wins as it helps in motivation.
I have so many “go to” plant based meal options which are delicious and make weekly meal planning a breeze. There’s no need to spend hours searching for healthy recipes! I’ve got time now to work out six days a week and to pursue my hobbies. My energy is soaring and I feel amazing!
I am more conscious about what I eat. I have always been concerned about my health and well-being. But now I have some direction from people who have a purpose. A lot of people eat to live. And other people live to eat. I would like to be the former.
I’m taking the time for myself. What helped was the 7 day cleanse. I actually tried preparing the foods and drinks. I have stopped dri inking coffee in the morning and it’s the detox from for me. Hot water ginger, turmeric with the rest of the stuff are my favorite morning drink now. I’m taking baby steps but doing more.
At first, I thought it was just another “ food group” but I’ve been proven VERY WRONG! Not so… it’s so so much more than that. My favorite part is the camaraderie of all the people that make up this group! It’s like having hundreds of amazing friends all supporting each other through food struggles, life struggles and so much more!! I believe I’m the same person I was before joining, but have learned to be open to making new choices, and trying recipes that I’d never try, did, and surprised myself!! And now several of them are biweekly if not weekly!!
I have never cooked much and didn’t really eat healthy. With Rawk the Year, I was able to get in the kitchen more and actually used that time as a decompressor (didn’t see it as a chore). I eat healthier now.
Rawk the Year has simplified my life. And broadened my plant based cooking.
Rawk the Year is unlike other recipes, the flavor blends pop in your mouth. Make three recipes and you will be forever changed and not even miss the junk. My family was even pleasantly surprised and enjoyed many of the dishes. Knowing I can nourish us all well has been a huge win! I am open to trying things I haven’t before. The smoothies are fun conversation, when I am out with one my friends want to know what is in my concoction this time.
Right now, I’m in the best shape of my life for fitness + health. Rawk the Year has helped me fuel my passion and I love how I feel. The meal planner is so helpful to customize my week with recipes and the grocery list for my life + schedule. The plant-based recipes in the meal planner taste so good and you’ll start to crave more and more healthy foods. In 2021, I did my first vegan cleanse in the Spring, and though I loved the results, I didn’t keep eating plant-based. Months later I started training to complete the Grand Canyon R3. During that training I started drinking more green smoothies and loving them. After the Grand Canyon and new passion started for me… trail running! But I needed to focus more on my nutrition. In 2022, I completed all 4 seasonal cleanses, drank green smoothies, learned how to cook a lot better, and ate more plant-based with Rawk the Year. I was able to stay on course because I was focused on fueling my body for a 60K trail run in Arizona and my first marathon race. Fast forward two months into 2023, I completed a 50K and my first 50 miler. It’s crazy to see how much my life has changed in the last 2 years because of Rawk the Year and the rawkstar community. Right now I’m in the best shape of my life for fitness + health. From my personal experience, I can say your health and happiness are not defined by the number on the scale. Yes, it’s important to be at a healthy weight and losing weight is a great win, but it’s not everything. Your passion and what you can do in your life will be more rewarding and fun! Rawk the Year has helped me fuel my passion and I love how I feel.
Start Meal Planning Today!
Join 1,000+ people enjoying our tasty smoothies, done-for-you plant-based meal plans, recipe challenges and live events. You’ll save time, cut down on food waste and have a solid plan to eat healthier.