Mexican meal plan for vegans

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.

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Meal plan grocery list

Avocado

Whole grain bread

Lettuce

Black beans

Corn

Salsa

Almond milk

Oats

Almonds

Berries

Quinoa

Bell peppers

Guacamole

Carrots

Cucumbers

Hummus

Spinach

Banana

Spinach

Lentils

Pumpkin seeds

Various vegetables

Coconut milk

Mango

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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.

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Foods to eat

Seafood: Grilled fish tacos, shrimp ceviche, and other seafood dishes.
Whole Grains: Whole grain tortillas, brown rice, and quinoa.
Vegetables: Tomatoes, bell peppers, onions, and avocados in salsas, salads, and as toppings.
Legumes: Black beans, pinto beans, and lentils in soups and as side dishes.
Nuts and Seeds: Pumpkin seeds (pepitas), almonds, and sunflower seeds.
Healthy Fats: Olive oil for cooking, and avocado as a healthy fat source.
Fruits: Mango, papaya, and citrus fruits for natural sweetness and vitamins.
Herbs and Spices: Cilantro, cumin, and chili peppers for flavor without excess salt.

✅ Tip

Replace sour cream with Greek yogurt for a healthier alternative that still adds creaminess to your dishes.

Foods not to eat

Refined Grains: White rice and flour tortillas.
High-Fat Meats: Fatty cuts of beef and pork commonly used in traditional Mexican dishes.
Fried Foods: Nachos, chimichangas, and other deep-fried items.
Heavy Cream Sauces: Cream-based sauces like queso and sour cream in excess.
High-Sodium Snacks: Salted tortilla chips and processed snacks.
Sugary Beverages: Sweetened drinks and high-calorie cocktails.
Excessive Cheese: High-fat cheeses used in large quantities.
Processed Foods: Canned refried beans and pre-made salsa with added preservatives.

Main benefits

The Mexican meal plan for the Mediterranean diet incorporates the vibrant flavors of Mexican cuisine into the heart-healthy Mediterranean diet. It focuses on a variety of vegetables, beans, whole grains, and healthy fats like avocado and olive oil. Fish and poultry are included as lean protein sources, seasoned with traditional Mexican herbs and spices, creating a unique fusion that's both delicious and nutritious.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

Vegans can enjoy flavorful Mexican dishes with these alternatives:

Cashew cream instead of sour cream for a dairy-free option.
Jackfruit as a meat substitute in tacos and burritos for a pulled meat texture.
Almond yogurt instead of dairy yogurt for a plant-based alternative.
Use nutritional yeast to replace cheese in dishes for a savory flavor.
Spaghetti squash instead of pasta for a low-carb, vegan-friendly alternative.

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

Any healthy snack ideas?

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

What should I drink on this meal plan?

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.

How to get even more nutrients?

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

Mexican Vegan Meal Plan

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.