Vegan meal plan for beginners

Meal plan overview

Foods to eat

• Smoothie Bowl: Start your day with a refreshing smoothie bowl topped with fruits, nuts, seeds, and granola for added texture.

• Veggie Wrap: Create a simple veggie wrap with whole-grain tortillas, hummus, assorted vegetables, and a drizzle of balsamic glaze.

• Chickpea Salad: Make a chickpea salad with diced cucumber, cherry tomatoes, red onion, and a lemon-tahini dressing for a quick lunch.

• Stir-Fried Tofu and Veggies: Experiment with tofu in a stir-fry by combining it with colorful vegetables and a flavorful soy-ginger sauce.

• Quinoa Salad: Try a quinoa salad with mixed greens, avocado, black beans, corn, and a lime-cilantro vinaigrette for a nutritious dinner.

• Vegan Pasta: Enjoy a comforting bowl of vegan pasta with tomato sauce, sautéed mushrooms, spinach, and nutritional yeast.

• Baked Sweet Potatoes: Bake sweet potatoes and top them with black beans, salsa, avocado, and a sprinkle of chopped cilantro.

• Vegan Curry: Prepare a simple vegan curry with chickpeas, coconut milk, vegetables, and aromatic spices served over brown rice.

• Fruit Salad with Mint: Create a refreshing fruit salad with a mix of seasonal fruits and a touch of fresh mint for dessert or snacks.

• Nut Butter Toast: Enjoy whole-grain toast topped with your favorite nut butter and sliced banana or berries for a quick breakfast.

Foods not to eat

• Highly Processed Vegan Junk Food: Minimize the consumption of heavily processed vegan alternatives and focus on whole, plant-based foods.

• Excessive Added Sugars: Be cautious of vegan products with high levels of added sugars, and choose natural sweetness from fruits.

• Overly Complicated Recipes: Start with simple recipes to build confidence and gradually explore more complex dishes as you become comfortable.

• Overly Restrictive Diets: Avoid overly strict diets and focus on a well-balanced, varied, and enjoyable plant-based eating plan.

• Skipping Meals: Ensure regular meals to meet nutritional needs and maintain energy levels throughout the day.

• Unrealistic Portion Sizes: Serve appropriate portion sizes to prevent overeating and support a healthy lifestyle.

• Unfamiliar Ingredients: Begin with familiar ingredients and gradually introduce new ones to broaden your culinary repertoire.

• Excessive Snacking: Choose nutrient-dense snacks and be mindful of portion sizes to avoid excessive calorie intake.

• Unbalanced Meals: Strive for balanced meals with a mix of carbohydrates, proteins, healthy fats, and a variety of vegetables.

• Lack of Hydration: Stay adequately hydrated by drinking water throughout the day to support overall well-being.

Read more about key products

quinoa

brown rice

lentils

chickpeas

Main benefits

How to budget on this meal plan

Extra tips

Meal plan suggestion

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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