🌿 Recipes & Meal Plans
Whole-food, plant-based, and SOS-free (no added salt, oil, or sugar). Always free, with no account needed.
🧭 What would help you most today?
Free to explore. Free to use. No account required.
❤️ Heart-health and 🩸 blood-sugar meal plans are being prepared and will appear here after a registered dietitian reviews them. Until then, the 7-day starting plan is a gentle place to begin. Talk with your care team first if you take medicines for blood sugar or blood pressure.
🌱 New: the 3-Day Starter
A small, complete beginning: ⏱ one 20-minute prep · 🍳 microwave only, no stove · 🛒 one short grocery list · 🌾 36–45 g fiber a day 🎉. Then step up to the 7-day plan when you’re ready, or simply repeat it.
🧩 Not ready for a plan? Start even smaller: build one measured meal for this week, or learn one cooking skill and use it today. 🎉
🆕 What’s new
- 🥗 Edamame Black Bean Fiesta Salad: no-cook, about 24 g protein and 18 g fiber per serving
- 🥔 Lentil & Broccoli Smash Potato: microwave, about 28 g protein and 25 g fiber
📅 Meal Plans
🗂️ Browse by category
🌾🎉 Fiber wins everywhere you look: seven of our measured meals give you 18 grams of fiber or more in one serving. Most people get far less in a whole day, so every bowl is worth celebrating.
🌅 Breakfast
- Hemp-Topped Oats: about 15 g protein and 7 g fiber per bowl
- Two-ingredient milks over oats or sprouted-grain cereal
🥣 Bowls & potatoes
- Edamame & Rice Bowl: about 29 g protein and 20 g fiber 🎉
- Lentil & Broccoli Smash Potato 🆕: about 28 g protein and 25 g fiber 🎉
- Rescue Potato: about 21 g protein and 20 g fiber 🎉
- Black Bean & Corn Bowl: about 20 g protein and 18 g fiber 🎉
🍲 Soups & stews
- Rescue Soup: about 21 g protein and 21 g fiber 🎉
- One-Pot Lentil Soup: about 20 g protein and 20 g fiber 🎉
🥬 Salads, wraps & no-cook
- Edamame Black Bean Fiesta Salad 🆕: about 24 g protein and 18 g fiber 🎉
- No-Cook Chickpea Lettuce Wraps: about 12 g protein and 11 g fiber
- Zero-energy rescue bowl (a flexible idea)
🥗 Dressings, dips & sauces
- Creamy tomato, golden lemongrass, plant power cabbage, and any-flavor balsamic dressings
- Date-sweetened ketchup
🌴 Desserts
- Barhi Date Caramel, Nathanael’s favorite: about 26 kcal per tablespoon, with fiber from whole dates 🌾
- Frozen-fruit soft serve and tropical whip
✨ Collections
🔤 Every recipe, A to Z
Barhi Date Caramel · Black Bean & Corn Bowl · Chickpea Lettuce Wraps · Creamy Tomato Dressing · Date-Sweetened Ketchup · Edamame Black Bean Fiesta Salad · Edamame & Rice Bowl · Frozen-Fruit Soft Serve · Golden Lemongrass Dressing · Hemp-Topped Oats · Herbed Beans · Lentil & Broccoli Smash Potato · One-Pot Lentil Soup · Plant Power Cabbage Dressing · Rescue Potato · Rescue Soup · Tropical Whip · Two-Ingredient Milks
🌍 More free recipes from trusted sources
These independent organizations share thousands of free plant-based recipes. Each link opens on the creator’s own site, with full credit to them. Many recipes there are already SOS-free; for any that aren’t, use our quick swaps below.
- 🇺🇸 VA Practical Plant-Based Cooking (PDF) ↗: a free U.S. government guide and the base of our 8-week plan. No registration.
- 🥕 Full Plate Living ↗: free, simple, plant-forward recipes from the Ardmore Institute of Health.
- 📗 Center for Nutrition Studies recipes ↗: from the group whose SOS-free guide we follow.
- 🟢 NutritionFacts.org recipes ↗: free recipes from Dr. Michael Greger’s nonprofit.
- 🩺 Physicians Committee recipes ↗: a large free collection from the Physicians Committee for Responsible Medicine.
- 🍴 Forks Over Knives recipes ↗: mostly oil-free; some use salt or syrups, so check before you cook.
- 👩🍳 Chef AJ, one of our Flourishing Culinary Heroes, whose recipes are known for being SOS-free.
🔄 Make any recipe SOS-free: 🧂 skip added salt and choose no-salt-added cans (season with lemon, vinegar, garlic, herbs, and salt-free spices) · 🫒 sauté in water or broth instead of oil, and bake on parchment · 🌴 sweeten with dates or ripe fruit instead of sugar, maple syrup, or honey.
Outside sites are independent of Kitchen Monk; they haven’t reviewed or endorsed this page, and we don’t reproduce their recipes. They’re free to view, though some show ads or offer optional sign-ups. Kitchen Monk recipes and plans are educational, not medical care or individualized nutrition therapy. Nutrition shown is estimated from USDA FoodData Central; energy is the standard USDA total; registered dietitian review is planned. Questions or corrections: rfjeep@gmail.com. Last updated October 3, 2026.
