14-day meal plan for vegans

• Fruits: Include a variety of berries, apples, citrus fruits, and bananas.
• Vegetables: Opt for leafy greens, broccoli, carrots, and bell peppers.
• Whole Grains: Choose oats, quinoa, brown rice, and whole wheat products.
• Legumes: Incorporate beans, lentils, and chickpeas into your meals.
• Nuts and Seeds: Enjoy almonds, walnuts, chia seeds, and flaxseeds in moderation.
• Fatty Fish: Include omega-3-rich fish like salmon and trout.
• Plant-Based Proteins: Opt for tofu, tempeh, and edamame as meat alternatives.
• Healthy Oils: Use olive oil and avocado oil for cooking and dressings.
• Herbs and Spices: Flavor your meals with garlic, turmeric, and cinnamon.
• Green Tea: Drink green tea, known for its antioxidants and potential cholesterol-lowering effects.

• Saturated Fats: Limit red meat, full-fat dairy, and processed foods high in saturated fats.
• Trans Fats: Avoid partially hydrogenated oils and foods containing trans fats.
• Processed Foods: Minimize the intake of packaged snacks, fast food, and processed baked goods.
• Added Sugars: Cut down on sugary beverages, sweets, and sugary cereals.
• High-Sodium Foods: Reduce your consumption of salty snacks and processed foods.
• Refined Grains: Limit white bread, white rice, and other refined grain products.
• Excessive Alcohol: Moderate alcohol consumption, and if you drink, choose red wine in moderation.
• Limit Egg Yolks: Control egg yolk intake and focus on egg whites.

For a vegan 14-day meal plan, consider these alternatives to common ingredients to ensure a well-rounded and satisfying diet.

• Replace tofu with tempeh for a fermented soy product that's higher in protein.
• Use nutritional yeast instead of cheese for a savory, cheesy flavor.
• Opt for coconut oil instead of olive oil for a different healthy fat source.
• Snack on mixed vegetables instead of just one type for more variety.
• Try chia seeds instead of flaxseeds for a different source of omega-3 fatty acids.