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
✅ Tip
Foods not to eat
Main benefits
🎓 Recommended nutrient breakdown
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
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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?
Meal plan suggestion
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)
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by Filip Jędraszczyk
- Published on Feb 29, 2024
- Updated on Oct 1, 2024