This vegan meal plan is perfect for starters and those looking to simplify their diets. And it’s a great way to include healthy plant-based foods into your lifestyle. Plus, it also comes with helpful tips on how to go around it and a detailed shopping list for complete convenience.
Unlike the vegetarian diet, the vegan diet depends solely on plant-based foods. But while such a choice seems restrictive, this meal plan makes up for it with nutrient-dense whole foods. As such, you’ll find options including quinoa, beans, nuts, lentils, and tons of fruits and vegetables. You’ll also find additions like peanut butter, tofu, and seitan so you can keep your fat levels on the right track without missing out. And this diet plan offers a daily calorie value of 1500, which is adjustable to 1200 or 2000, based on your preference.
Benefits of Vegan Meal Plan
The vegan meal plan is a great and healthy way to lose weight, as it focuses on foods with lesser calories while keeping you full all day. Plus, the program is adjustable such that your sugar intake is significantly reduced, making it perfect for people with diabetes. And because of its purely plant-based ingredients, you reduce the risk of bad cholesterol in your blood and prevent heart disease. Also, this vegan diet offers food items like legumes, fruits, and vegetables linked to reducing the risk of certain cancers.
Also, this vegan meal plan easily matches its keto counterparts in body supplication. And it’s also higher in vitamins and minerals and completely void of animal fat. As such, it’s sure to maintain long-term weight loss. You can also tell its higher difference in calories compared to the paleo diet plan. Plus, its ingredient list can also be adjusted to preference to create a healthy Mediterranean plan.
Meal Plan
Day 1 (Total: 1,499 calories)
Breakfast (290 calories)
- Sprouted-Grain Toast with Peanut Butter and Banana
Morning Snack (206 calories)
- Dry-roasted unsalted almonds (¼ cup)
Lunch (360 calories)
- Green Salad with Edamame and Beets
- One clementine
Afternoon Snack (171 calories)
- Edamame, in pods (one 1/3 cup)
Dinner (472 calories)
- Stuffed Sweet Potato with Hummus Dressing
Nutrient Count: carbohydrates (184g), proteins (74g), fiber (53g), fat (57g), minerals (1,311mg Sodium)
Day 2 (Total: 1,504 calories)
Breakfast (255 calories)
- Strawberry-Pineapple Smoothie
Morning Snack (193 calories)
- Edamame, in pods (one ½ cup)
Lunch (381 calories)
- Vegan Superfood Buddha Bowls
Afternoon Snack (162 calories)
- Dry-roasted unsalted almonds (¼ cup)
Dinner (469 calories)
- One-Pot Tomato Basil Pasta
- Mixed Greens (two cups) with Lemon-Garlic Vinaigrette
Nutrient Count: carbohydrates (160g), proteins (60g), fiber (41g), fat (80g), minerals (1,024mg Sodium)
Day 3 (Total: 1,523 calories)
Breakfast (255 calories)
- Strawberry-Pineapple Smoothie
Morning Snack (272 calories)
- Dry-roasted unsalted almonds (1/3 cup)
Lunch (381 calories)
- Vegan Superfood Buddha Bowls
Afternoon Snack (106 calories)
- Unsweetened coconut milk yogurt (one cup)
Dinner (509 calories)
- Beefless Vegan Tacos
- Mixed Greens (two cups), with Lemon Garlic Vinaigrette
Nutrient Count: carbohydrates (138g), proteins (51g), fiber (39g), fat (96g), minerals, (1,232mg Sodium)
Day 4 (Total: 1,500 calories)
Breakfast (290 calories)
- Sprouted-Grain Toast with Peanut Butter and Banana
Morning Snack (225calories)
- Edamame, in pods (one ¾ cups)
Lunch (381 calories)
- Vegan Superfood Buddha Bowls
Afternoon Snack (134 calories)
- Unsweetened coconut milk yogurt
- Blueberries (1/3 cup)
Dinner (471 calories)
- Vegan Coconut Chickpea Curry
Nutrient Count: carbohydrates (187g), proteins (61g), fiber (45g), fat (63g), minerals (953mg Sodium)
Day 5 (Total: 1,523 calories)
Breakfast (290 calories)
- Sprouted-Grain Toast with Peanut Butter and Banana
Morning Snack (193 calories)
- Edamame, in pods (one ½ cups)
Lunch (381 calories)
- Vegan Superfood Buddha Bowls
Afternoon Snack (241 calories)
- Unsweetened coconut milk yogurt (one cup)
- Ten dry-roasted unsalted almonds
- One peach, medium-sized
Dinner (418 calories)
- No-Cook Black Bean Salad
- Whole-wheat baguette (one-ounce slice)
Nutrient Count: carbohydrates (191g), proteins (64g), fiber (49), fat (67g), minerals (996mg Sodium)
Day 6 (Total: 1,501 calories)
Breakfast (255 calories)
- Strawberry-Pineapple Smoothie
Morning Snack (252calories)
- 1½ tablespoon natural peanut butter
- One apple, medium-sized
Lunch (387 calories)
- Veggie and Hummus
- One orange, medium-sized
Afternoon Snack (193 calories)
- Edamame, in pods (one ½ cups)
Dinner (414 calories)
- Quinoa Avocado Salad
Nutrient Count: carbohydrates (181g), proteins (54g), fibre (49g), fat (71g), minerals (989mg Sodium)
Day 7 (Total: 1,515 calories)
Breakfast (290 calories)
- Sprouted-Grain Toast with Peanut Butter and Banana
Morning Snack (129 calories)
- Edamame, in pods (one cup)
Lunch (387 calories)
- One orange, medium-sized
- Veggie and Hummus
Afternoon Snack (206 calories)
- Dry-roasted unsalted almonds (¼ cup)
Dinner (503 calories)
- Chickpea and Quinoa Buddha Bowl
Nutrient Count: carbohydrates (191g), proteins (61g), fiber (48g), fat (64g), minerals (1,116mg Sodium)
Extra Tips
- Swap the in-between snacks with lower-carb fruits to take the plan down to 1200 calories. Options for this switch include apples, peaches, clementines, cucumbers, oranges, and plums.
- You can also remove the yogurt, peanut butter, and almonds in the snacks for a lower calorie plan. These foods tend to be calorie-dense.
- It’s good always to prepare your meals beforehand, so you don’t skip a meal. Once they’re ready, you can store them in air-tight containers in the fridge.
- Some foods are eaten repeatedly in the meal plan, so make enough to last you for the duration. This method saves time and prevents the chance of skipping a meal. And if you’re using a dressing for salads, make enough to last you the entire week.
Shopping List
| Fruits | Grain and Grain Products | Vegetables and Legumes | Milk | Seeds, Nuts, and Nut Products | Others |
| Strawberries | Sprouted-grain bread | Basil | Unsweetened almond milk | Dry-roasted, unsalted almonds | Fresh salsa |
| Pineapples | Whole-wheat rotini | Pico de gallo | Almond butter | Vegan mayonnaise | |
| Lemons | Corn flour | Mixed greens | Toasted sunflower seeds | Onion powder | |
| Avocados | Tortillas | Edamame pods | Peanut butter | Chilli powder | |
| Clementines | Whole-wheat baguette | Beets | Tamari | ||
| Blueberries | Quinoa | Cilantro | Soy sauce | ||
| Peaches | Sweet potatoes | Tofu, extra-firm | |||
| Apples | Hummus | Dijon mustard | |||
| Oranges | Kale | Avocado oil | |||
| Bananas | Black beans | No-Chicken broth, low-sodium | |||
| Limes | Baby kale | Italian seasoning | |||
| Baby beets | Garlic powder | ||||
| Frozen edamame | Olive oil, extra-virgin | ||||
| Tomatoes | Ground pepper | ||||
| No-Salt diced tomatoes | Red-wine vinegar | ||||
| Red pepper | |||||
| Baby spinach | |||||
| Garlic | |||||
| Iceberg lettuce | |||||
| Pickled radishes | |||||
| Grape tomatoes | |||||
| Cucumbers | |||||
| Scallions | |||||
| Garbanzo beans cans | |||||
| Roasted red peppers |
Living in a vegan meal plan is a possibility, and here you’ll find one that’s easy to adopt. Plus, you can tweak it to suit your lifestyle or manipulate the calorie level in each recipe. Also, ensure to work with a professional dietician, so your proper calorie requirements are defined. In the end, you’ll be on your way to a healthier eating lifestyle and encourage your body to a better development process.