Mexican meal plan for vegans

Listonic 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.

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
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.
Read more about key products
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
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner

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.
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)
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