Mexican meal plan for vegans

Written byListonic team

Updated on Nov 22, 2024

The Mexican meal plan for vegans features plant-based versions of traditional Mexican dishes. It focuses on beans, lentils, tofu, and a wide range of vegetables, seasoned with Mexican herbs and spices. Dishes such as vegan tacos, bean burritos, and vegetable-based enchiladas offer a delicious and nutritionally complete vegan diet.

Meal plan grocery list

Dry goods

Oats

Quinoa

Lentils

Black beans

Pumpkin seeds

Snacks & sweets

Almonds

Berries

Guacamole

Hummus

Beverages

Almond milk

Coconut milk

Fresh grocery

Avocado

Lettuce

Corn

Bell peppers

Carrots

Cucumbers

Spinach

Banana

Mango

Various vegetables

Bakery

Whole grain bread

Spices & sauces

Salsa

Meal plan overview

Explore the vibrant world of vegan Mexican cuisine with the Mexican meal plan for vegans. This plan adapts traditional Mexican recipes to suit a vegan lifestyle, focusing on plant-based ingredients and bold flavors.

Featuring a variety of beans, grains, and vegetables, it's a healthful and flavorful approach to enjoying vegan Mexican dishes.

Mexican meal plan for vegans exemplary product

Foods to eat

Plant-Based Proteins: Beans, lentils, tofu, and tempeh in various Mexican-style dishes.
Vegetables: A wide range of vegetables including tomatoes, peppers, corn, and squash.
Whole Grains: Brown rice and whole grain tortillas for fiber and energy.
Healthy Fats: Avocado, nuts, and seeds, as well as olive or avocado oil for cooking.
Fruits: Citrus fruits, berries, and tropical fruits like mango and papaya.
Nuts and Seeds: Pumpkin seeds, almonds, and chia seeds for snacks or toppings.
Plant-Based Dairy Alternatives: Vegan cheese and sour cream substitutes.
Herbs and Spices: Cilantro, cumin, and chili peppers for authentic flavor without animal products.

✅Tip

Use tofu or tempeh as a substitute for meat in dishes like fajitas or enchiladas to increase protein intake without animal products.

Foods not to eat

Animal Products: All meat, dairy, eggs, and honey are excluded from a vegan diet.
Fried Foods: Avoid deep-fried items, which are often high in unhealthy fats.
Refined Carbs: White bread and pasta which offer less nutritional value.
Processed Vegan Foods: Often high in sodium and artificial ingredients.
Sugary Vegan Snacks: Like vegan cookies and candies which are high in sugar.
Alcohol: Can be high in calories and offer little nutritional value.
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 Mexican meal plan for vegans features plant-based versions of traditional Mexican dishes. It includes beans, lentils, tofu, and a wide range of vegetables, seasoned with Mexican herbs and spices. Dishes such as vegan tacos, bean burritos, and vegetable-based enchiladas offer a delicious and nutritionally complete vegan diet.

Recommended nutrient breakdown

Protein: 15%

Fat: 25%

Carbs: 55%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Invest in bulk purchases of staples like black beans, brown rice, and quinoa. Almond milk and oats can be bought in larger quantities for breakfast and snack preparations. Utilize a variety of fresh or frozen berries for smoothies and desserts. Homemade guacamole and salsa are cost-effective and can be used in multiple meals. Incorporate a variety of vegetables like bell peppers, carrots, and cucumbers to add nutrition and variety to your meals. Consider making your own vegan yogurt alternative for a healthier, budget-friendly option.

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Extra tips

Experience the bold and plant-based flavors of Mexico with these 7 delicious vegan snacks:

Fresh fruit skewers with chili lime seasoning
Guacamole with raw vegetable sticks
Coconut yogurt parfait with mixed berries
Black bean hummus with whole grain pita chips
Vegan tacos with refried beans, salsa, and avocado
Spicy roasted chickpeas with cumin and paprika
Quinoa salad with avocado, black beans, and corn

For vegans following a Mexican style diet, beverages are an opportunity to enhance your diet. Always choose water for hydration. Herbal teas are a great way to add variety. Aguas frescas made with fresh fruits and minimal sugar are a delightful vegan treat. Coffee is a staple in Mexican culture; enjoy it black or with plant-based milk. Avoid drinks with animal-derived ingredients, ensuring your choices align with vegan principles.

Vegan Mexican eating is vibrant and nutrient-dense. Staples like beans and lentils not only provide protein but are also hearty enough to replace meat. Nutritional yeast and seeds can be sprinkled on top of tacos or into soups for a cheesy flavor and a boost in protein and vitamins. Avocado adds creamy texture and healthy fats, making vegan Mexican dishes both delicious and nourishing.

Meal plan suggestion

Day 1

Breakfast: Avocado Toast on Whole Grain Bread (calories: 250, protein: 6g, carbs: 30g, fat: 14g)
Lunch: Vegan Taco Salad with Lettuce, Black Beans, Corn, Avocado, and Salsa (calories: 400, protein: 15g, carbs: 60g, fat: 15g)
Snack: Fresh Fruit Salad with Lime Juice (calories: 120, protein: 2g, carbs: 30g, fat: 0.5g)
Dinner: Quinoa and Black Bean Stuffed Bell Peppers (calories: 450, protein: 18g, carbs: 70g, fat: 10g)

Day 2

Breakfast: Oatmeal with Almond Milk, Topped with Berries and Almonds (calories: 300, protein: 10g, carbs: 45g, fat: 10g)
Lunch: Vegan Burrito Bowl with Brown Rice, Black Beans, Grilled Vegetables, and Guacamole (calories: 500, protein: 20g, carbs: 80g, fat: 15g)
Snack: Carrot and Cucumber Sticks with Hummus (calories: 150, protein: 6g, carbs: 20g, fat: 6g)
Dinner: Vegetable Fajitas with Whole Wheat Tortillas (calories: 400, protein: 12g, carbs: 60g, fat: 12g)

Day 3

Breakfast: Smoothie with Spinach, Banana, Almond Milk, and Protein Powder (calories: 280, protein: 20g, carbs: 40g, fat: 5g)
Lunch: Lentil Soup with Vegetables and a Side of Corn Tortillas (calories: 350, protein: 18g, carbs: 50g, fat: 8g)
Snack: A Small Handful of Pumpkin Seeds (calories: 180, protein: 9g, carbs: 10g, fat: 15g)
Dinner: Vegan Chili with a Variety of Beans and Vegetables (calories: 400, protein: 20g, carbs: 60g, fat: 10g)

Day 4

Breakfast: Chia Seed Pudding with Coconut Milk and Fresh Mango (calories: 250, protein: 5g, carbs: 25g, fat: 15g)
Lunch: Grilled Portobello Mushroom Tacos with Salsa Verde on Corn Tortillas (calories: 350, protein: 10g, carbs: 50g, fat: 12g)
Snack: Fresh Salsa with Baked Tortilla Chips (calories: 150, protein: 3g, carbs: 25g, fat: 4g)
Dinner: Tofu and Vegetable Stir-Fry with a Side of Brown Rice (calories: 450, protein: 18g, carbs: 65g, fat: 15g)

Day 5

Breakfast: Whole Grain Cereal with Almond Milk and Berries (calories: 280, protein: 8g, carbs: 50g, fat: 6g)
Lunch: Black Bean Soup with a Side of Guacamole and Veggies (calories: 350, protein: 15g, carbs: 45g, fat: 12g)
Snack: Sliced Bell Peppers with Guacamole (calories: 150, protein: 3g, carbs: 18g, fat: 10g)
Dinner: Vegan Enchiladas with a Light Tomato Sauce and Side Salad (calories: 400, protein: 12g, carbs: 60g, fat: 12g)

Day 6

Breakfast: Scrambled Tofu with Onions, Bell Peppers, and Tomatoes (calories: 300, protein: 20g, carbs: 15g, fat: 18g)
Lunch: Spinach Salad with Avocado, Orange Slices, and a Citrus Vinaigrette (calories: 350, protein: 5g, carbs: 30g, fat: 25g)
Snack: A Small Banana (calories: 100, protein: 1g, carbs: 27g, fat: 0.3g)
Dinner: Veggie Enchiladas with a Light Tomato Sauce, Mexican Cauliflower Rice (calories: 400, protein: 12g, carbs: 35g, fat: 22g)

Day 7

Breakfast: Avocado and Tomato on Whole Grain Toast (calories: 250, protein: 6g, carbs: 30g, fat: 14g)
Lunch: Quinoa and Vegetable Stuffed Poblano Peppers (calories: 400, protein: 15g, carbs: 60g, fat: 12g)
Snack: Yogurt Alternative with a Sprinkle of Granola (calories: 150, protein: 6g, carbs: 20g, fat: 6g)
Dinner: Black Bean and Vegetable Fajitas with Whole Wheat Tortillas (calories: 450, protein: 15g, carbs: 65g, fat: 15g)

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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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