Summer meal plan for vegans

Updated on Oct 1, 2024

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.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Couscous

Basmati rice

Arborio rice

Granola

Chia seeds

Coconut flakes

Snacks & sweets

Peanut butter

Hummus

Nuts (for energy balls)

Dates

Maple syrup

Beverages

Almond milk

Coconut milk

Spices & sauces

Tahini

Peanut dressing

Cilantro-lime dressing

Vegan Caesar dressing

Fresh grocery

Spinach

Bananas

Mixed berries

Cucumbers

Red onions

Lemon

Apples

Avocado

Baby carrots

Peaches

Bell peppers

Cherry tomatoes

Lettuce

Tomato

Shredded cabbage

Portobello mushrooms

Mushrooms

Plant based

Chickpeas

Tofu

Tempeh bacon

Vegan meatballs

Edamame

Nutritional yeast

Vegetable broth

Acai

Bakery

Whole grain bread

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.

Summer meal plan for vegans exemplary product

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

Invest in small kitchen appliances like a blender or air fryer to make cooking for one easier and more enjoyable, allowing you to experiment with healthy recipes without feeling overwhelmed by leftovers.

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.

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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.

Recommended nutrient breakdown

Protein: 15%

Fat: 25%

Carbs: 55%

Fiber: 3%

Other: 2%

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

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

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.

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 suggestion

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.

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