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Vegan Diet Plan

For individuals who are starting started with this healthy eating plan, this vegan meal plan for beginners provides a week’s worth of meals and snacks.

This easy vegan diet meal plan contains something for everyone, whether you’re new to the vegan lifestyle or just want to simplify your routine. There are many basic vegan recipes to choose from, many of which have minimal ingredient lists and simple preparation methods. To keep things healthy and appetizing, we avoid artificial meat replacements and stick to whole-food vegan ingredients like beans, almonds, and quinoa.

Vegan Diet Basics & How To Get Started

A vegan diet is one that consists entirely of plant-based foods and excludes any animal products, such as meat, fish, dairy, and honey. On the other hand, the vegetarian diet allows dairy and eggs while omitting meat and fish. Though the vegan diet offers a number of health advantages, just because something is labeled “vegan” does not mean it is a good option. Focus on nutrient-dense whole foods like beans, lentils, nuts, seeds, whole grains, and lots of fruits and vegetables to get the benefits of this diet.

While some people worry that if they don’t consume meat or other animal products, they won’t receive enough protein, a vegan diet may be sufficient. To keep you satiated between meals, include protein-rich foods like peanut butter, beans, lentils, tofu, seitan, and almonds in most of your meals. If the vegan diet seems challenging, start with a couple of meatless days each week and work your way up.

What to eat on a vegan diet

  • Beans\sLentils
  • Edamame
  • Nuts, seeds, and nut butter made from soy tofu
  • Grain (whole)
  • Seitan\sTempeh\sFruits
  • Vegetables
  • Avocado
  • Olive oil with olives
  • Coconut
  • Yeast for nutrition

How To Prep-Meal Your Week Of Meals:

  1. On Days 2–5, make Vegan Superfood Buddha Bowls for lunch.

2. Make a Lemon-Garlic Vinaigrette ahead of time and enjoy it throughout the week.

Day 1

Breakfast (290 calories)

  • 1 serve Peanut Butter and Banana Sprouted-Grain Toast

A.M.Snack (206 calories)

  • 1/4 cup dry-roasted unsalted almonds

Lunch (360 calories)

  • 1 serve a green salad with edamame and beets
  • 1 clementine lemon

P.M.Snack (171 calories)

  • 1 and third cup edamame (pods)

Dinner (472 calories)

  • 1 serving stuffed sweet potato with hummus dressing

Daily totals:74 grams of protein, 184 grams of carbs, 53 grams of fiber, 57 grams of fat, and 1,311 milligrams of salt make up 1,499 calories.

To make it 1200 calories:1 medium peach can be substituted for the morning snack, and 1 clementine can be substituted for the evening snack.

To make it 2000 calories: Breakfast should have one serving of Strawberry-Pineapple Smoothie, while dinner should include one serving of Guacamole Chopped Salad.

Day 2

Breakfast (255 calories)

  • 1 serving strawberry and pineapple smoothie

A.M.Snack (193 calories)

  • 1 serve smoothie with strawberries and pineapple

Lunch (381 calories)

  • 1 serve Vegan Superfood Buddha Bowls

P.M.Snack (206 calories)

  • 1/4 cup dry-roasted almonds, unsalted

Dinner (469 calories)

  • Tomato Basil Pasta in One-Pot (serves 1)
  • 2 cups mixed greens
  • vinaigrette (1 cup) (lemon-garlic)

Daily totals:60 grams of protein, 160 grams of carbs, 41 grams of fiber, 80 grams of fat, and 1,024 milligrams of salt make up 1,504 calories.

To make it 1200 calories:1 medium orange can be substituted for the snack in the morning, and 1 plum can be substituted for the snack in the evening.

To make it 2000 calories:1 plate Sprouted-Grain Toast with Peanut Butter and Banana for breakfast; 1 plum for a morning snack; 1/2 avocado, cut for supper

Day 3

Breakfast (255 calories)

  • 1 serving strawberry and pineapple smoothie

A.M.Snack (272 calories)

  • 1/3 cup dry-roasted almonds, unsalted

Lunch (381 calories)

  • 1 serve Vegan Superfood Buddha Bowls

P.M.Snack (106 calories)

  • 1 cup yogurt made with coconut milk (unsweetened)

Dinner (509 calories)

  • Vegan Beefless Tacos (serves 1)
  • 2 cups mixed greens
  • vinaigrette (1 cup) (lemon-garlic)

Daily totals:1,500 calories, 61 grams of protein, 187 grams of carbs, 45 grams of fiber, 63 grams of fat, and 953 milligrams of sodium

To make it 1200 calories: It’ll suffice to have one plum in the morning and one clementine in the evening.

To make it 2000 calories:1 serve Sprouted-Grain Toast with Peanut Butter and Banana for breakfast, 1/4 cup blueberries for an afternoon snack, and 1/2 avocado, sliced for supper

Day 4

Breakfast (290 calories)

  • 1 serving Sprouted-Grain Toast with Peanut Butter and Banana

A.M.Snack (225 calories)

  • 1 3/4 cup edamame in pods

Lunch (381 calories)

  • 1 serve Vegan Superfood Buddha Bowls

P.M.Snack (134 calories)

  • 1 cup yogurt made with coconut milk (unsweetened)
  • blueberries, a third of a cup

Dinner (471 calories)

  • 1 serve vegan coconut chickpea curry

Daily totals:1500 calories, 61 grams protein, 187 grams carbs, 45 grams fiber, 63 grams fat, and 953 milligrams sodium

To make it 1200 calories: Use 1 plum instead of yogurt for the morning snack, and 1 plum instead of yogurt for the afternoon snack.

To make it 2000 calories: One serving of Strawberry-Pineapple Smoothie should be served for breakfast, and one dish of Guacamole Chopped Salad should be served for supper.

Day 5

Breakfast (290 calories)

  • 1 serving Sprouted-Grain Toast with Peanut Butter and Banana

A.M.Snack (193 calories)

  • edamame beans, 1 1/2 cup (in pods)

Lunch (381 calories)

  • 1 serve Vegan Superfood Buddha Bowls

P.M.Snack (241 calories)

  • 1 cup yogurt made with coconut milk (unsweetened)
  • 10 dry-roasted almonds, unsalted
  • 1 peach, medium

Dinner (418 calories)

  • Salad with Black Beans That Don’t Need to Be Cooked (serves 1)
  • a piece of whole-wheat baguette (1 oz.)

Daily total:1,523 calories, 64 g protein, 191 g carbs, 49 g fiber, 67 g fat, and 996 mg sodium

To make it 1200 calories: To make 1200 calories, follow these steps: Substitute one plum for the morning snack, and skip the yogurt and almonds for the afternoon snack.

To make it 2000 calories: For breakfast, consume 1 serve Strawberry-Pineapple Smoothie, 1 plum for a morning snack, and 1 serving Everything Bagel Avocado Toast for dinner.

Day 6

Breakfast (255 calories)

  • 1 serving strawberry and pineapple smoothie

A.M.Snack (252 calories)

  • 1 medium apple
  • 1 and a half tablespoons of peanut butter (natural)

Lunch (387 calories)

  • 1 sandwich with vegetables and hummus
  • 1 medium orange

P.M.Snack (193 calories)

  • 1 orange, medium

Dinner (414 calories)

  • 1 serve salad with quinoa and avocado

Daily total:1,501 calories, 54 g protein, 181 g carbs, 49 g fiber, 71 g fat, and 980 mcg sodium

To make it 1200 calories: For the afternoon snack, remove the peanut butter from the morning snack and replace it with one plum.

To make it 2000 calories:1 serving Sprouted-Grain Toast with Peanut Butter and Banana for breakfast; 2 tablespoons peanut butter for an afternoon snack; 2 cups mixed greens with 1 serving Lemon-Garlic Vinaigrette for dinner

Day 7

Breakfast (290 calories)

  • 1 serving Sprouted-Grain Toast with Peanut Butter and Banana

A.M.Snack (129 calories)

  • 1 cup edamame (edamame) (edamame in pods)

Lunch (387 calories)

  • 1 sandwich with vegetables and hummus
  • 1 medium orange

P.M.Snack (206 calories)

  • 1/4 cup dry-roasted almonds, unsalted

Dinner (503 calories)

  • 1 serving of Buddha Bowl with Quinoa and Chickpeas

Daily total:1,116 milligrams of sodium, 1,515 calories, 61 grams of protein, 191 grams of carbs, 48 grams of fiber, 64 grams of fat

To make it 1200 calories:1 clementine can be substituted for the morning snack, and 1/4 cup sliced cucumber can be substituted for the afternoon snack.

To make it 2000 calories: One serving of Strawberry-Pineapple Smoothie should be served for breakfast, and one dish of Guacamole Chopped Salad should be served for dinner.

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