7-day Meal Plan For Vegans
Listonic team
Updated on Nov 22, 2024
Our 7-Day Vegan Meal Plan will show just how flavorful and nutritious plant-based eating really is. Contrary to popular belief, vegan doesn't equate to flavorless and unexciting. From old-time vegans to those just exploring the world of plant-based diets, these meals are specifically prepared to nourish your body and entice your taste buds.
Meal plan overview
Get inspired by our week-long Meal Plan for Vegans. Whether you are a seasoned vegan or a newbie, you will find well-structured daily meals with a nutrient count here.It's designed to provide you with all the necessary and healthy microelements and vitamins. A vegan diet is one of the most sustainable and health-improving.
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 7-Day 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.
Recommended nutrient breakdown
Protein: 12%
Fat: 10%
Carbs: 67%
Fiber: 9%
Other: 2%
How to budget on this meal plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Extra tips
Healthy vegan snacks are plant-based and full of flavor:
- Fruit smoothies with plant-based milk
- Vegan cheese with whole grain crackers
- Roasted chickpeas
- Nut and seed mix
- Avocado toast on whole grain bread
- Edamame
- Carrot sticks with hummus
For those following a vegan diet, water is essential for hydration. Herbal teas and plant-based milks like almond or soy milk are excellent choices. Fresh vegetable and fruit juices provide nutrients without animal products. Green tea and black coffee, consumed in moderation, are also great vegan-friendly options.
Meal plan suggestion
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🔥: 2050Fat💧: 75gCarbs🌾: 275gProtein🥩: 68g
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🔥: 2100Fat💧: 78gCarbs🌾: 280gProtein🥩: 70g
Day 3
- Breakfast:Vegan yogurt with granola and fruit
- Lunch:Lentil soup with a side salad
- Dinner:Vegan chili with cornbread
- Snack:Banana
- Calories🔥: 2000Fat💧: 70gCarbs🌾: 265gProtein🥩: 72g
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🔥: 2150Fat💧: 82gCarbs🌾: 285gProtein🥩: 74g
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🔥: 2100Fat💧: 80gCarbs🌾: 275gProtein🥩: 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🔥: 2200Fat💧: 85gCarbs🌾: 290gProtein🥩: 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🔥: 2050Fat💧: 78gCarbs🌾: 270gProtein🥩: 68g
Want to learn more?
⚠️Keep in mind
Other meal plans
7-day Meal Plan For Mediterranean Diet
Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!
7-day Meal Plan For Weight Loss
Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!
7-day Meal Plan For Diabetics
Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!
Listonic team
Fact-checked