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Summer meal plan for vegans
Embrace the summer season vegan-style with the Summer Meal Plan for Vegans. Enjoy plant-based meals like grilled vegetable skewers, cold pasta salads with plant proteins, and fruit sorbets, each capturing the essence of summer in a vegan-friendly way.
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Meal plan grocery list
- Spinach
- Bananas
- Mixed berries
- Almond milk
- Granola
- Chickpeas
- Cucumbers
- Red onions
- Lemon
- Tahini
- Apples
- Peanut butter
- Portobello mushrooms
- Quinoa
- Avocado
- Baby carrots
- Hummus
- Chia seeds
- Peaches
- Bell peppers
- Coconut milk
- Brown rice
- Acai
- Coconut flakes
- Hemp seeds
- Tempeh bacon
- Whole grain bread
- Maple syrup
- Fresh fruit (for pancakes)
- Couscous
- Cherry tomatoes
- Feta cheese
- Cilantro-lime dressing
- Dates
- Nuts (for energy balls)
- Tofu
- Rice noodles
- Edamame
- Shredded cabbage
- Peanut dressing
- Basmati rice
- Spaghetti squash
- Vegan meatballs
- Lettuce
- Tomato
- Vegan Caesar dressing
- Arborio rice
- Mushrooms
- Vegetable broth
- Nutritional yeast
Meal plan overview
The Summer Meal Plan for Vegans brings together the vibrancy of summer fruits and vegetables in a wholly plant-based format. It includes refreshing salads, light grain bowls, and fruit-based desserts, all crafted to be nutritionally complete and vegan-friendly.
This plan is a celebration of summer's bounty, offering a variety of meals that are both deliciously vegan and seasonally appropriate.
Foods to eat
- Seasonal Vegetables: For salads, grilling, and stir-fries.
- Fruit Salads: A mix of berries, melon, and tropical fruits.
- Whole Grains: Brown rice, quinoa, and whole grain bread for sandwiches.
- Legumes: Beans, lentils, and chickpeas in salads or as burger patties.
- Nuts and Seeds: Almonds, sunflower seeds, and pumpkin seeds for snacking.
- Plant-Based Proteins: Tofu, tempeh, and seitan for grilling.
✅ Tip
Incorporate fortified plant-based milk alternatives like almond or soy milk to ensure an adequate intake of calcium and vitamin D.
Foods not to eat
- Processed Vegan Junk Food: Often high in sugar and unhealthy fats.
- Fried Vegan Foods: Such as french fries or vegan fried chicken.
- High-Sugar Snacks: Vegan cookies and candies.
- Refined Carbohydrates: White breads and pasta.
Main benefits
The Summer Meal Plan for Vegans is full of vibrant, seasonal vegan dishes. It includes an abundance of fresh fruits and vegetables, legumes, and whole grains, offering delicious and healthful choices for vegans enjoying summer cuisine.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To enhance your vegan summer meal plan with nutrient-dense options, consider these substitutions:
- For a protein boost, hemp seeds can replace chia seeds in smoothies or yogurt bowls.
- To add iron, pumpkin seeds can replace nuts in energy balls or as a snack.
- For a creamy texture, coconut yogurt can replace Greek yogurt in parfaits and bowls.
- To reduce carbs, zucchini noodles can replace spaghetti squash in pasta dishes.
- For a high-protein snack, edamame can replace chickpeas in salads or side dishes.
How to budget on this meal plan
Purchase plant-based proteins like tofu, chickpeas, and black beans in bulk. Whole grain bread, brown rice, and quinoa are cost-effective when bought in larger quantities. Fresh produce like spinach, bananas, and mixed berries are often cheaper when in season. Almond milk and chia seeds can be bought in bulk for savings.
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Extra tips
Any healthy snack ideas?
Indulge in these delicious vegan summer snacks:
- Chilled avocado soup
- Fruit smoothie with almond milk
- Edamame with sea salt
- Rice cakes topped with peanut butter and banana
- Roasted chickpeas
- Vegan zucchini muffins
- Cucumber and hummus sandwiches
What should I drink on this meal plan?
Blend up smoothies with plant-based protein powder, enjoy cold-pressed vegetable juices for nutrients, drink almond or oat milk for calcium and vitamin D, sip on iced green tea for antioxidants, and hydrate with water infused with fruits like berries or citrus in your vegan summer plan.
How to get even more nutrients?
Vegans can enjoy a colorful and nutritious diet during the summer months. Cold soups like gazpacho, made with ripe tomatoes and cucumbers, are refreshing and packed with vitamins. Use quinoa or tofu in your salads for a protein boost. Smoothies with hemp or chia seeds are perfect for a quick meal on the go that provides protein and essential fatty acids.
Meal plan suggestions
7-Day Summer Meal Plan for Vegans
Day 1
- Breakfast: Smoothie bowl with spinach, banana, mixed berries, and almond milk (Calories: 350, Protein: 8g, Carbs: 60g, Fat: 10g)
- Lunch: Chickpea salad with cucumber, cherry tomatoes, red onion, and lemon-tahini dressing (Calories: 400, Protein: 12g, Carbs: 40g, Fat: 18g)
- Snack: Sliced apple with peanut butter (Calories: 200, Protein: 4g, Carbs: 20g, Fat: 10g)
- Dinner: Grilled portobello mushrooms with quinoa tabbouleh (Calories: 450, Protein: 15g, Carbs: 70g, Fat: 12g)
Day 2
- Breakfast: Avocado toast with cherry tomatoes and a sprinkle of nutritional yeast (Calories: 300, Protein: 7g, Carbs: 40g, Fat: 14g)
- Lunch: Vegan sushi rolls with avocado, cucumber, and marinated tofu (Calories: 350, Protein: 10g, Carbs: 50g, Fat: 12g)
- Snack: Carrot sticks with hummus (Calories: 100, Protein: 3g, Carbs: 15g, Fat: 5g)
- Dinner: Lentil curry with coconut milk served over brown rice (Calories: 400, Protein: 15g, Carbs: 60g, Fat: 10g)
Day 3
- Breakfast: Overnight oats with almond milk, chia seeds, and mixed berries (Calories: 350, Protein: 10g, Carbs: 50g, Fat: 12g)
- Lunch: Quinoa salad with black beans, corn, bell peppers, and cilantro-lime dressing (Calories: 400, Protein: 12g, Carbs: 55g, Fat: 15g)
- Snack: Vegan yogurt with granola and sliced peaches (Calories: 250, Protein: 5g, Carbs: 40g, Fat: 8g)
- Dinner: Stuffed bell peppers with quinoa, lentils, spinach, and marinara sauce (Calories: 450, Protein: 18g, Carbs: 60g, Fat: 12g)
Day 4
- Breakfast: Acai bowl topped with sliced banana, coconut flakes, and hemp seeds (Calories: 400, Protein: 8g, Carbs: 60g, Fat: 15g)
- Lunch: Vegan BLT sandwich with tempeh bacon, lettuce, tomato, and avocado on whole grain bread (Calories: 450, Protein: 15g, Carbs: 50g, Fat: 20g)
- Snack: Mixed nuts and dried fruits (Calories: 200, Protein: 6g, Carbs: 20g, Fat: 12g)
- Dinner: Spaghetti squash with marinara sauce, roasted vegetables, and vegan meatballs (Calories: 400, Protein: 12g, Carbs: 55g, Fat: 10g)
Day 5
- Breakfast: Vegan banana pancakes with maple syrup and fresh berries (Calories: 350, Protein: 7g, Carbs: 60g, Fat: 8g)
- Lunch: Mediterranean-style couscous salad with chickpeas, cherry tomatoes, cucumber, and lemon-dill dressing (Calories: 400, Protein: 10g, Carbs: 65g, Fat: 10g)
- Snack: Homemade energy balls made with oats, almond butter, and dates (Calories: 200, Protein: 5g, Carbs: 30g, Fat: 8g)
- Dinner: Grilled vegetable kebabs with tofu skewers and quinoa pilaf (Calories: 450, Protein: 15g, Carbs: 55g, Fat: 18g)
Day 6
- Breakfast: Vegan breakfast burrito with scrambled tofu, black beans, avocado, and salsa wrapped in a whole wheat tortilla (Calories: 400, Protein: 18g, Carbs: 45g, Fat: 15g)
- Lunch: Asian-style noodle salad with rice noodles, edamame, shredded cabbage, carrots, and peanut dressing (Calories: 350, Protein: 12g, Carbs: 50g, Fat: 10g)
- Snack: Vegan yogurt parfait with granola and mixed berries (Calories: 250, Protein: 6g, Carbs: 40g, Fat: 8g)
- Dinner: Vegan chickpea curry with coconut milk served over basmati rice (Calories: 450, Protein: 14g, Carbs: 60g, Fat: 15g)
Day 7
- Breakfast: Vegan tofu scramble with sautéed spinach, mushrooms, and cherry tomatoes (Calories: 300, Protein: 15g, Carbs: 20g, Fat: 15g)
- Lunch: Vegan Caesar salad with romaine lettuce, croutons, cherry tomatoes, and vegan Caesar dressing (Calories: 350, Protein: 8g, Carbs: 30g, Fat: 20g)
- Snack: Vegan protein smoothie with almond milk, banana, spinach, and protein powder (Calories: 200, Protein: 20g, Carbs: 25g, Fat: 5g)
- Dinner: Vegan mushroom risotto with arborio rice, mushrooms, vegetable broth, and nutritional yeast (Calories: 400, Protein: 10g, Carbs: 65g, Fat: 12g)
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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.
