Asian meal plan for vegans

Written byListonic team

Updated on Nov 22, 2024

The Asian meal plan for vegans features plant-based versions of traditional Asian dishes. It focuses on a variety of vegetables, fruits, legumes, tofu, tempeh, and grains. Rich in nutrients and flavors, this plan provides a well-rounded vegan diet inspired by Asian culinary styles.

Meal plan grocery list

Dry goods

Jasmine rice

Brown rice

Basmati rice

Oats

Vermicelli

Rice noodles

Soba noodles

Rice cakes

Snacks & sweets

Seaweed snacks

Granola

Pumpkin seeds

Rice cakes

Hummus

Kimchi pancake mix

Beverages

Almond milk

Coconut yogurt

Spices & sauces

Miso paste

Thai green curry paste

Gochujang sauce

Soy sauce

Peanut sauce

Laksa paste

Chili powder

Tamarind

Vegetable biryani spices

Soy dipping sauce

Fresh grocery

Tofu

Seaweed

Green onions

Edamame beans

Avocado

Cucumber

Carrot

Pickled radish

Spinach

Banana

Broccoli

Bell peppers

Ginger

Green papaya

Tomatoes

Lime

Mango

Pineapple

Kiwi

Berries (of your choice)

Fresh fruits (variety of your choice)

Plant based

Chia seeds

Chickpeas

Almond butter

Meal plan overview

Delight in the vegan flavors of Asia with the Asian meal plan for vegans. This plan adapts classic Asian dishes to a vegan diet, focusing on plant-based ingredients and rich flavors.

Featuring an array of vegetables, legumes, and grains, it's a healthy and delicious way to enjoy vegan Asian cuisine.

Asian meal plan for vegans exemplary product

Foods to eat

Plant-Based Proteins: Tofu, tempeh, edamame, and lentils for essential amino acids.
Whole Grains: Brown rice, buckwheat noodles, and whole wheat bread for complex carbohydrates and fiber.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for omega-3 fatty acids and protein.
Vegetables: A variety of colorful vegetables like bell peppers, leafy greens, and eggplants for vitamins and minerals.
Fruits: Berries, bananas, and citrus fruits for natural sweetness and nutrients.
Plant-Based Milk and Yogurt: Soy milk, almond milk, and coconut yogurt for dairy alternatives.
Healthy Oils: Olive oil and coconut oil for cooking and flavoring.
Herbs and Spices: Use a variety for flavor and health benefits.

✅Tip

Incorporate seaweed into your meals as a source of iodine and essential minerals.

Foods not to eat

Animal Products: All meat, dairy, eggs, and honey are excluded from a vegan diet.
Processed Vegan Foods: Often high in sodium and artificial ingredients.
Refined Carbohydrates: White rice and white bread which offer less nutritional value.
Fried Foods: Deep-fried items that are high in calories and unhealthy fats.
Sugary Vegan Snacks: Like vegan cookies and candies which are high in sugar.
Alcohol: Provides empty calories and can disrupt a healthy diet.
Sweetened Beverages: Soda and sweetened non-dairy milks.
Excessive Use of Oils: Even healthy oils should be used in moderation.

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Main benefits

The Asian meal plan for vegans focuses on purely plant-based Asian dishes. It includes a variety of vegetables, fruits, legumes, whole grains, nuts, and seeds. Protein sources like tofu, tempeh, and legumes are emphasized. This plan offers a diverse range of flavors and nutrients, catering to vegan dietary requirements while providing a delicious and healthful eating experience.

Recommended nutrient breakdown

Protein: 15%

Fat: 25%

Carbs: 55%

Fiber: 3%

Other: 2%

How to budget on this meal plan

To save on this diverse plan, buy staples like miso paste, jasmine rice, and brown rice in bulk. Tofu and edamame beans are often cheaper when purchased in larger quantities. For fresh produce like green onions, cucumbers, and carrots, consider buying them at local Asian markets, which often offer better prices. Homemade sauces using ingredients like soy sauce, ginger, and gochujang can be more cost-effective than store-bought versions. Also, consider making your own kimchi and pickled radishes at home for a fraction of the cost.

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Extra tips

Explore these delicious vegan Asian snacks:

Vegetable spring rolls with peanut sauce
Sautéed mushrooms with garlic and ginger
Spicy roasted chickpeas
Cold sesame noodle salad
Grilled vegetable skewers
Sweet potato and red bean steamed buns
Fresh fruit salad with dragon fruit and pineapple

For vegans on an Asian diet, staying hydrated with water is crucial. Green tea and herbal teas like rooibos provide antioxidants without animal products. Almond milk serves as a vegan-friendly alternative to dairy, and black coffee offers a vegan, energizing option.

Vegan diets can be richly diverse and nutritious with an Asian approach. Focus on incorporating a variety of plant-based proteins like lentils, chickpeas, and edamame. Use coconut milk for healthy fats and to add creaminess to dishes such as curries and soups. Whole grains like quinoa and millet not only provide protein but are also good sources of fiber and essential vitamins. Adding plenty of colorful vegetables will ensure a wide range of nutrients and enhance the meal’s appeal.

Meal plan suggestion

Day 1

Breakfast: Miso Soup with Tofu, Seaweed, and Green Onions
Lunch: Thai Green Curry with Vegetables and Tofu, served with Jasmine Rice
Snack: Edamame Beans sprinkled with Sea Salt
Dinner: Sushi Rolls with Avocado, Cucumber, Carrot, and Pickled Radish

Day 2

Breakfast: Smoothie with Spinach, Banana, Almond Milk, and Chia Seeds
Lunch: Korean Bibimbap with Brown Rice, Sautéed Vegetables, Kimchi, and a Spicy Gochujang Sauce
Snack: Fresh Fruit Salad
Dinner: Stir-fried Tofu with Broccoli, Bell Peppers, and Cashews in a Soy-Ginger Sauce

Day 3

Breakfast: Oatmeal with Almond Milk, topped with Berries and Nuts
Lunch: Vietnamese Spring Rolls with Tofu, Lettuce, Mint, and Vermicelli, served with Peanut Sauce
Snack: Seaweed Snacks
Dinner: Indian Chana Masala (Chickpea Curry) served with Basmati Rice

Day 4

Breakfast: Avocado Toast on Whole Grain Bread with Sesame Seeds
Lunch: Japanese Ramen with Vegetable Broth, Noodles, Mushrooms, Spinach, and Carrots
Snack: Steamed Edamame with a sprinkle of Chili Powder
Dinner: Thai Salad with Green Papaya, Tomatoes, Peanuts, and a Lime-Tamarind Dressing

Day 5

Breakfast: Coconut Yogurt with Mango and a Drizzle of Agave Nectar
Lunch: Chinese Mapo Tofu (spicy Sichuan tofu and mushroom dish) with a side of Steamed Jasmine Rice
Snack: Cucumber Slices with Hummus
Dinner: Malaysian Vegetable Laksa Soup with Rice Noodles and Tofu

Day 6

Breakfast: Smoothie Bowl with Acai, Banana, and Toppings of Granola and Fresh Fruits
Lunch: Korean Kimchi Pancakes with Soy Dipping Sauce
Snack: A handful of Roasted Pumpkin Seeds
Dinner: Japanese-style Vegetable Tempura with a side of Soba Noodles in Broth

Day 7

Breakfast: Chia Seed Pudding made with Coconut Milk, topped with Kiwi and Pineapple
Lunch: Stir-fried Vegetables with Teriyaki Sauce over Brown Rice
Snack: Rice Cakes topped with Almond Butter and Sliced Bananas
Dinner: Indian Vegetable Biryani with a side of Cucumber Raita (use dairy-free yogurt)

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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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