14-day meal plan for vegans

Written byListonic team

Updated on Nov 22, 2024

Thinking about going vegan? Our 14-day meal plan for vegans is not just about avoiding animal products but embracing a wholesome and plant-centric approach to nutrition. Dive into delicious recipes that provide essential nutrients and ensure a well-balanced vegan diet for your overall well-being.

Meal plan grocery list

Dry goods

Quinoa

Lentils

Chickpeas

Whole-grain rice

Chia seeds

Flaxseeds

Plant based

Tofu

Tempeh

Almond milk

Hummus

Nutritional yeast

Fresh grocery

Spinach

Kale

Broccoli

Avocado

Berries

Sweet potatoes

Mixed vegetables

Snacks & sweets

Almonds

Oils & fats

Coconut oil

Meal plan overview

Indulge in the richness of plant-based goodness with our 14-day meal plan for vegans. Featuring diverse and nutrient-packed vegan recipes, this plan provides a delicious journey into the world of cruelty-free and environmentally friendly eating. Enjoy a variety of satisfying options that align with the principles of veganism.

14-day meal plan for vegans exemplary product

Foods to eat

Fruits and Vegetables: Incorporate a colorful variety for essential vitamins and minerals.
Whole Grains: Choose quinoa, brown rice, oats, and whole wheat products.
Legumes: Enjoy beans, lentils, chickpeas, and tofu for plant-based protein.
Nuts and Seeds: Snack on almonds, walnuts, chia seeds, and flaxseeds for healthy fats.
Plant-Based Proteins: Include tempeh, seitan, and plant-based protein powders.
Healthy Oils: Use olive oil, coconut oil, and avocado oil for cooking and dressings.
Dairy Alternatives: Opt for plant-based milk, yogurt, and cheese made from soy, almond, or oat.
Fortified Foods: Consume fortified plant-based foods for essential nutrients like B12 and vitamin D.
Herbs and Spices: Enhance flavor with herbs like basil, cilantro, and spices like cumin and turmeric.
Plant-Based Snacks: Enjoy hummus, guacamole, and vegetable sticks for nutritious snacks.

✅Tip

Include a source of omega-3 fatty acids, like flaxseeds orwalnuts, which are often less consumed in vegan diets but are essential for heart and brain health.

Foods not to eat

Animal Products: Eliminate meat, poultry, fish, dairy, and other animal-derived ingredients.
Processed Vegan Junk Food: Minimize reliance on heavily processed vegan alternatives.
Excessive Sugars: Limit consumption of vegan sweets, candies, and sugary desserts.
Unhealthy Oils: Reduce the intake of highly processed and hydrogenated oils.
Refined Carbohydrates: Minimize white bread, white rice, and other refined grain products.
Artificial Additives: Avoid foods with excessive additives and preservatives.
Highly Processed Snacks: Choose whole, minimally processed snacks over heavily processed options.
Sweetened Beverages: Cut back on sugary drinks and choose water or unsweetened alternatives.

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Main benefits

The 14-day meal plan for vegans is designed to fulfill nutritional needs solely from plant sources. It's rich in vitamins, minerals, and fiber, promoting digestive health and potentially reducing the risk of various health conditions.

Recommended nutrient breakdown

Protein: 19%

Fat: 31%

Carbs: 48%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Quinoa, lentils, and chickpeas are key ingredients that can be bought in bulk. Tofu, tempeh, and spinach offer variety and are often cheaper when purchased in larger quantities. Kale, broccoli, and avocado can be more cost-effective when bought in bulk. Almonds, chia seeds, and flaxseeds are also more affordable in larger sizes.

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Extra tips

Nutritious vegan snack options:

Carrot sticks with guacamole
Mixed nuts and seeds
Fruit smoothie with soy milk
Whole grain pita with hummus
Roasted edamame
Almond butter on rice cakes
Dried seaweed snacks

Vegans can enjoy almond or oat milk for a nutritious alternative to dairy, green smoothies for a vitamin-packed drink, herbal teas for a variety of health benefits, and plenty of water for hydration. Coconut water is also a great option for natural electrolytes.

Vegans need to be particularly mindful about getting enough protein, essential fats, and other nutrients since they exclude all animal products. Protein sources can include lentils, chickpeas, and quinoa, while essential fatty acids can be obtained from flaxseeds, walnuts, and hemp seeds. Ensure adequate intake of iron and calcium by choosing fortified plant milks and cereals. Vitamin B12 should be supplemented as it's critical for nerve and blood cell health and is not available in sufficient amounts from plant sources.

Meal plan suggestion

Day 1

Breakfast:Chia and berry almond milk pudding
Lunch:Quinoa salad with chickpeas, avocado, and spinach
Dinner:Tofu and mixed vegetable stir-fry with whole-grain rice
Snack:Hummus with broccoli florets
Calories🔥: 1500
Fat💧: 50g
Carbs🌾: 200g
Protein🥩: 60g

Day 2

Breakfast:Smoothie with almond milk, kale, and berries
Lunch:Sweet potato and lentil curry with coconut oil
Dinner:Tempeh stir-fry with kale and nutritional yeast
Snack:Almonds and chia seeds
Calories🔥: 1450
Fat💧: 45g
Carbs🌾: 180g
Protein🥩: 55g

Day 3

Breakfast:Tofu scramble with spinach and avocado
Lunch:Chickpea salad with mixed vegetables and flaxseeds
Dinner:Broccoli and tempeh with quinoa
Snack:Kale chips with nutritional yeast
Calories🔥: 1400
Fat💧: 40g
Carbs🌾: 170g
Protein🥩: 50g

Day 4

Breakfast:Almond milk porridge with berries and flaxseeds
Lunch:Lentil soup with kale and sweet potatoes
Dinner:Stir-fried tofu with broccoli and whole-grain rice
Snack:Avocado and hummus
Calories🔥: 1520
Fat💧: 55g
Carbs🌾: 185g
Protein🥩: 65g

Day 5

Breakfast:Smoothie with spinach, almond milk, and chia seeds
Lunch:Quinoa and avocado salad with toasted almonds
Dinner:Baked sweet potatoes with broccoli and coconut oil
Snack:Berry and nut yogurt with almond milk
Calories🔥: 1480
Fat💧: 50g
Carbs🌾: 175g
Protein🥩: 60g

Day 6

Breakfast:Tofu and kale stuffed avocado
Lunch:Lentil and chickpea stew with sweet potatoes
Dinner:Tempeh, mixed vegetables, and quinoa stir-fry
Snack:Almonds and berries
Calories🔥: 1500
Fat💧: 55g
Carbs🌾: 180g
Protein🥩: 70g

Day 7

Breakfast:Berry, flaxseed, and almond milk smoothie
Lunch:Spinach and chickpea salad with avocado
Dinner:Stir-fried tofu with kale and whole-grain rice
Snack:Hummus with raw mixed vegetables
Calories🔥: 1430
Fat💧: 40g
Carbs🌾: 190g
Protein🥩: 50g

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⚠️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.

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