Meal Plan For Vegans
Dive into vegan eating with ease and excitement! Our 7-day vegan meal plan is here to introduce you to a world of flavorful and nutritious plant-based meals, along with tips for turning them into a simple shopping list. Let's explore the vibrant world of vegan cuisine!
Meal plan grocery list
- Spinach
- Banana
- Almond milk
- Vegan wrap
- Hummus
- Mixed vegetables
- Tofu
- Brown rice
- Apple
- Almond butter
- Oatmeal
- Nuts
- Berries
- Quinoa
- Black beans
- Avocado
- Vegan spaghetti
- Marinara sauce
- Orange
- Vegan yogurt
- Granola
- Lentil soup
- Side salad
- Vegan chili
- Cornbread
- Whole grain bread
- Veggie burger
- Sweet potato fries
- Bell peppers
- Pear
Article reviewed
- Written by our editorial team.
- Published on Dec. 19, 2023.
- Updated on Oct. 1, 2024.
Meal plan overview
Dive into a week of vegan eating with our 7-day vegan meal plan. It's designed to introduce you to a variety of plant-based meals that are both nutritious and flavorful.
This plan is perfect for those new to veganism or looking to add more plant-based options to their diet. Enjoy a week of vegan exploration!
Foods to eat
- Legumes: Lentils, chickpeas, black beans, and other beans for plant-based protein.
- Tofu and Tempeh: Versatile soy-based products for protein and texture.
- Whole Grains: Quinoa, brown rice, oats, barley, and whole wheat products for fiber and nutrients.
- Fruits: Berries, apples, bananas, citrus fruits, and a variety of fresh fruits.
- Vegetables: Leafy greens, broccoli, cauliflower, bell peppers, and colorful vegetables.
- Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, and nut butters.
- Plant-Based Milk: Almond milk, soy milk, oat milk, or other plant-based alternatives.
- Healthy Fats: Avocados, olive oil, and coconut oil for essential fatty acids.
- Herbs and Spices: Use a variety of herbs and spices for flavor without added calories.
✅ Tip
Foods not to eat
- Animal Products: Exclude meat, poultry, fish, dairy, and eggs from the diet.
- Dairy Alternatives with Additives: Be cautious with highly processed dairy alternatives high in additives.
- Highly Processed Foods: Minimize intake of processed snacks, desserts, and convenience foods.
- Refined Grains: Choose whole grains over refined options for better nutritional value.
- Sweets with Animal Products: Check labels to avoid sweets containing animal-derived ingredients.
- Excessive Fried Foods: Choose healthier cooking methods over deep-frying.
- Unhealthy Cooking Oils: Opt for healthier cooking oils like olive oil and avoid excessive use.
- Processed Sauces and Dressings: Check labels for added sugars and unhealthy fats.
- Processed Meat Substitutes: Be mindful of highly processed vegan meat substitutes high in sodium and additives.
Main benefits
The Meal Plan For Vegans embraces a plant-based lifestyle, offering numerous health advantages. Rich in fruits, vegetables, whole grains, legumes, and plant-based proteins, this meal plan is abundant in fiber and essential nutrients. A vegan diet may contribute to a lower risk of chronic diseases, including heart disease and certain cancers. Additionally, the focus on plant foods can support weight management and improve blood sugar control. The inclusion of various plant-based proteins ensures adequate amino acid intake. With a commitment to ethical and environmentally friendly choices, this meal plan promotes a well-balanced, compassionate, and sustainable approach to nutrition.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A vegan diet excludes all animal products, so it's important to find nutrient-dense, plant-based alternatives. Here are some options:
- Replace almond milk with oat milk for a creamy, dairy-free option with a different flavor profile.
- Instead of vegan wrap, try collard green wraps for a lower-carb, nutrient-rich wrap.
- Switch black beans with chickpeas for a versatile, protein-rich legume.
- Use cauliflower rice instead of brown rice for a low-carb, nutrient-dense base.
- Substitute hummus with tahini for a creamy, nutrient-rich dip that pairs well with veggies.
How to budget on this meal plan
To budget this vegan meal plan better, focus on buying in bulk and choosing seasonal produce. Items like brown rice, quinoa, nuts, and legumes are often cheaper in larger quantities. Opt for seasonal fruits and vegetables to save costs. Consider preparing homemade versions of items like hummus, granola, and vegan dressings instead of store-bought. Additionally, reducing the variety of items per week and using leftovers creatively can further cut expenses.
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Extra tips
Any healthy snack ideas?
Delicious vegan snacks:
- Chia pudding with almond milk and berries
- Vegan cheese and whole grain crackers
- Guacamole with carrot sticks
- Smoothie with kale, banana, and peanut butter
- Roasted seaweed snacks
- Almonds and dried cranberries
- Homemade granola bars
What should I drink on this meal plan?
For vegans, staying hydrated with water is crucial. Almond, soy, or oat milk are excellent plant-based alternatives to dairy. Fresh vegetable and fruit juices provide vital nutrients. Herbal teas offer a range of health benefits. Black coffee, enjoyed in moderation, fits well within a vegan lifestyle.
How to get even more nutrients?
Vegans need to carefully balance their diet to include plant-based sources of essential nutrients. Proteins from beans, lentils, tofu, and tempeh are crucial for health and vitality. Fruits and vegetables provide necessary vitamins and minerals, and whole grains contribute essential fiber for digestive health. Include healthy fats by consuming nuts, seeds, and vegetable oils to ensure adequate intake of essential fatty acids, particularly omega-3s, which might require algal supplements.
Meal plan suggestions
7-Day Meal Plan for Vegans
Day 1
- Breakfast: Smoothie with spinach, banana, and almond milk
- Lunch: Vegan wrap with hummus and mixed vegetables
- Dinner: Tofu stir-fry with brown rice
- Snack: Apple with almond butter
Calories: 2000 Fat: 80g Carbs: 250g Protein: 70g
Day 2
- Breakfast: Oatmeal with almond milk, nuts, and berries
- Lunch: Quinoa salad with black beans and avocado
- Dinner: Vegan spaghetti with marinara sauce
- Snack: Orange
Calories: 2100 Fat: 75g Carbs: 260g Protein: 75g
Day 3
- Breakfast: Vegan yogurt with granola and fruit
- Lunch: Lentil soup with a side salad
- Dinner: Vegan chili with cornbread
- Snack: Banana
Calories: 1950 Fat: 70g Carbs: 240g Protein: 68g
Day 4
- Breakfast: Whole grain toast with avocado
- Lunch: Veggie burger with sweet potato fries
- Dinner: Stuffed bell peppers with quinoa and vegetables
- Snack: Pear
Calories: 2050 Fat: 78g Carbs: 255g Protein: 72g
Day 5
- Breakfast: Vegan pancakes with maple syrup
- Lunch: Falafel salad with tahini dressing
- Dinner: Vegan curry with chickpeas and brown rice
- Snack: Vegan yogurt with berries
Calories: 2000 Fat: 75g Carbs: 250g Protein: 70g
Day 6
- Breakfast: Chia pudding with almond milk and fruit
- Lunch: Vegan sushi rolls with avocado and cucumber
- Dinner: Vegan pizza with vegetables
- Snack: Mixed nuts
Calories: 2100 Fat: 78g Carbs: 260g Protein: 72g
Day 7
- Breakfast: Vegan French toast with fresh fruit
- Lunch: Vegan Caesar salad with croutons
- Dinner: Vegan shepherd's pie
- Snack: Carrot sticks with guacamole
Calories: 2050 Fat: 76g Carbs: 255g Protein: 70g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.