Vegan meal plan for beginners
Embark on your vegan journey with our meal plan for beginners. Featuring simple and tasty recipes, this plan is perfect for those starting their vegan adventures. Say goodbye to kitchen stress and hello to easy-to-follow recipes that make vegan cooking enjoyable for beginners.
Meal plan grocery list
Quinoa
Brown rice
Lentils
Chickpeas
Tofu
Almonds
Spinach
Tomatoes
Avocado
Blueberries
Strawberries
Whole-grain bread
Vegan protein powder
Unsweetened vegan yogurt
Unsweetened almond milk
Olive oil
Cucumber
Flaxseeds
Chia seeds
Broccoli
Water
Meal plan overview
Embark on your vegan journey with our vegan meal plan for beginners. Featuring simple and tasty vegan recipes, this plan is tailored for those starting their vegan adventures. Say goodbye to kitchen stress and hello to easy-to-follow vegan recipes that make vegan cooking enjoyable for beginners.
Foods to eat
- Quinoa Salad with Chickpeas: Combine quinoa, chickpeas, cherry tomatoes, cucumber, and a lemon-tahini dressing for a satisfying and protein-packed lunch.
- Vegan Buddha Bowl: Assemble a colorful bowl with a mix of roasted veggies, avocado, brown rice, and your favorite plant-based protein source.
- Stuffed Bell Peppers: Fill bell peppers with a mixture of quinoa, black beans, corn, and salsa for a flavorful and portable lunch option.
- Vegan Wrap with Hummus: Wrap up your favorite veggies, hummus, and greens in a whole-grain tortilla for a quick and nutritious lunch.
- Lentil and Vegetable Soup: Prepare a hearty lentil soup with an assortment of vegetables for a warming and filling midday meal.
- Chickpea Salad Sandwich: Mash chickpeas with vegan mayo, celery, and spices for a delicious chickpea salad, perfect for sandwiches or wraps.
- Vegan Sushi Bowl: Enjoy the flavors of sushi in a bowl with sushi rice, avocado, nori strips, edamame, and soy sauce.
- Spinach and Mushroom Quesadillas: Make vegan quesadillas with sautéed spinach, mushrooms, and dairy-free cheese for a tasty lunch.
- Sweet Potato and Black Bean Burrito Bowl: Combine roasted sweet potatoes, black beans, corn, and salsa in a bowl for a flavorful and nutritious lunch.
- Avocado and Chickpea Salad: Toss together chickpeas, avocado, cherry tomatoes, and a lime vinaigrette for a refreshing and satisfying salad.
✅ Tip
Foods not to eat
- Highly Processed Convenience Foods: Minimize the consumption of heavily processed and unhealthy vegan convenience options for a healthier lunch.
- Excessive Added Sugars: Avoid lunch options with high levels of added sugars, as they can contribute to energy crashes and unhealthy eating patterns.
- Unbalanced Meals: Ensure your lunch includes a balance of carbohydrates, proteins, healthy fats, and a variety of colorful vegetables.
- Overly Spiced Dishes: Be mindful of spice levels, especially if you'll be sharing your meal, to accommodate different taste preferences.
- Skipping Meals: Avoid skipping meals and make time for a nourishing lunch to maintain energy levels throughout the day.
- Unhealthy Fats: Limit the intake of unhealthy fats and opt for sources like avocados, nuts, and olive oil for a more balanced and nutritious lunch.
- Unrealistic Portion Sizes: Serve appropriate portion sizes to prevent overeating and promote healthy eating habits.
- Hidden Allergens: Be aware of any food allergies or sensitivities and choose lunch options that cater to those dietary needs.
- Unsustainable Choices: Consider the environmental impact of your lunch choices by opting for sustainable and eco-friendly food options.
- Insufficient Hydration: Stay hydrated throughout the day by incorporating water, herbal teas, or infused water into your lunch routine.
Main benefits
The Vegan meal plan for lunch offers a variety of easy-to-pack options that are perfect for work or school, focusing on nutritional density and energy to sustain throughout the day.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
Beginners on a vegan meal plan can benefit from these simple yet nutritious alternatives:
- Hemp seeds offer a different nutrient profile compared to flaxseeds in smoothies.
- For an exotic flavor, dragon fruit can replace strawberries in fruit bowls.
- Macadamia nuts provide a rich texture instead of almonds in granola.
- Consider oat milk for a creamier base instead of unsweetened almond milk in smoothies.
- Sunflower seed butter offers a unique taste compared to peanut butter.
How to budget on this meal plan
Extra tips
Any healthy snack ideas?
Simple and satisfying vegan snacks for those new to veganism:
- Apple slices with peanut butter
- Veggie sticks with guacamole
- Oatmeal energy balls
- Trail mix with seeds and dried fruits
- Banana smoothie with almond milk
- Baked sweet potato wedges
- Whole grain toast with avocado
What should I drink on this meal plan?
For beginners adopting a vegan diet, start your journey with simple yet enjoyable drinks like lemon water for detoxifying, a classic soy latte for comfort, a smoothie with oat milk and bananas for energy, coconut water for hydration, or a relaxing chamomile tea in the evening.
How to get even more nutrients?
Meal plan suggestion
Vegan Meal Plan for Beginners
This beginner-friendly vegan meal plan offers simple and nutritious plant-based meals to help you get started on your vegan journey.
Day 1
- Breakfast: Quinoa porridge topped with sliced strawberries and almonds
- Lunch: Chickpea salad with spinach, tomatoes, cucumber, and a drizzle of olive oil
- Dinner: Tofu stir-fry with broccoli, bell peppers, and brown rice
Calories: 2000 Fat: 70g Carbs: 260g Protein: 80g
Day 2
- Breakfast: Whole-grain toast with avocado slices and cherry tomatoes
- Lunch: Lentil soup with a side of whole-grain bread
- Dinner: Spinach and tofu curry served with brown rice
Calories: 2100 Fat: 75g Carbs: 270g Protein: 85g
Day 3
- Breakfast: Vegan yogurt topped with mixed berries, flaxseeds, and a drizzle of almond milk
- Lunch: Quinoa salad with cucumber, cherry tomatoes, avocado, and a squeeze of lemon juice
- Dinner: Baked tofu with roasted broccoli and sweet potato wedges
Calories: 2050 Fat: 72g Carbs: 265g Protein: 82g
Day 4
- Breakfast: Smoothie bowl made with spinach, banana, berries, chia seeds, and almond milk
- Lunch: Hummus and vegetable wrap with spinach, cucumber, and tomatoes
- Dinner: Lentil and vegetable stir-fry with a side of quinoa
Calories: 2000 Fat: 70g Carbs: 260g Protein: 80g
Day 5
- Breakfast: Overnight oats with almond milk, chia seeds, and sliced strawberries
- Lunch: Chickpea and avocado sandwich on whole-grain bread
- Dinner: Brown rice bowl with tofu, steamed broccoli, and sliced avocado
Calories: 2100 Fat: 75g Carbs: 270g Protein: 85g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024