Asian meal plan for vegans

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.

Complete meal plan

Free shopping list

Article reviewed

Meal plan grocery list

Miso paste

Tofu

Seaweed

Green onions

Thai green curry paste

Jasmine rice

Edamame beans

Sea salt

Avocado

Cucumber

Carrot

Pickled radish

Spinach

Banana

Almond milk

Chia seeds

Brown rice

Kimchi

Gochujang sauce

Fresh fruits (variety of your choice)

Broccoli

Bell peppers

Cashews

Soy sauce

Ginger

Berries (of your choice)

Vermicelli

Peanut sauce

Seaweed snacks

Chickpeas

Basmati rice

Sesame seeds

Whole grain bread

Oats

Green papaya

Tomatoes

Lime

Tamarind

Coconut yogurt

Mango

Agave nectar

Mushrooms

Chili powder

Hummus

Laksa paste

Rice noodles

Coconut milk

Acai

Granola

Pineapple

Kimchi pancake mix

Soy dipping sauce

Roasted pumpkin seeds

Tempura batter mix

Soba noodles

Kiwi

Rice cakes

Almond butter

Cucumber raita ingredients (dairy-free yogurt)

Vegetable biryani spices

Rice cakes

Share this list

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

Seafood: Fish like salmon, mackerel, and sardines prepared in healthy ways (steamed, grilled, or baked).
Whole Grains: Brown rice, whole grain noodles, and quinoa for fiber and nutrients.
Vegetables: A variety such as bok choy, spinach, and bell peppers, lightly cooked or raw.
Fruits: Citrus fruits, berries, and tropical fruits like mango and papaya.
Legumes: Soybeans, lentils, and chickpeas for plant-based protein.
Nuts and Seeds: Almonds, walnuts, and sesame seeds for healthy fats and protein.
Healthy Fats: Olive oil for cooking and dressings, and avocados.
Herbs and Spices: Ginger, garlic, turmeric, and lemongrass for flavor and health benefits.

✅ Tip

Include plenty of fatty fish like salmon and mackerel in your meals to benefit from their omega-3 fatty acids, which are essential for heart health.

Foods not to eat

Deep-Fried Foods: Tempura, fried dumplings, and other fried dishes.
Refined Carbohydrates: White rice and white bread in excess.
High-Sodium Sauces: Soy sauce and fish sauce in large quantities.
Processed Asian Snacks: High in sugars, unhealthy fats, and additives.
Red and Processed Meat: Limit consumption of pork, beef, and processed meats.
Sugary Beverages: Sweetened teas and soft drinks.
High-Fat Dairy Products: Cream-based desserts and full-fat milk.
Alcohol: Sake, soju, and other alcoholic beverages in moderation.

Join 20M+ smart shoppers worldwide

Main benefits

The Asian meal plan for the Mediterranean diet combines the heart-healthy elements of the Mediterranean diet with the diverse flavors of Asian cuisine. This plan includes a variety of vegetables, fruits, whole grains, nuts, and seeds common in Asian diets, complemented by healthy fats like olive oil. Fish and seafood, staples in many Asian regions, are prominent, providing omega-3 fatty acids. This fusion creates a unique, nutritious diet that embraces the principles of the Mediterranean diet while celebrating Asian culinary traditions.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

An Asian meal plan for vegans can be both flavorful and nutritious with these substitutions:

Replace regular yogurt with coconut yogurt for a dairy-free alternative.
Use tempeh instead of meat for a protein-rich, plant-based option.
Opt for zucchini noodles instead of regular noodles to reduce carbs.
Enhance dishes with nutritional yeast for a cheesy flavor without dairy.
Incorporate almond butter instead of peanut butter for a different nutty flavor.

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.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Extra tips

Any healthy snack ideas?

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

What should I drink on this meal plan?

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.

How to get even more nutrients?

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

Asian Vegan Meal Plan

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)

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️ 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.