This plant-based meal plan will help you ease into the vegan lifestyle.
Whether you’re just getting into plant-based eating, or are already a pro, this vegan meal plan is a great source of fun and unique plant-based recipes! It’s an excellent way to try a variety of different, flavorful, animal product-free meals. You can pick and choose a few recipes that you’d like to try, or follow the plan exactly as it’s laid out. But no matter how many you decide to try, we’re confident you’re going to love them!
Benefits of Veganism
There are a few reasons to go vegan, including its positive environmental impacts, lack of animal cruelty, and even a few health benefits! A vegan diet that is high in fruit, vegetables, grains, and plant-based proteins, including legumes, nuts, and seeds, has been shown to have many health benefits such as promoting heart health, brain function, and even helps balance blood sugar. With all of those plant-based ingredients, this diet is rich in amazing essential vitamins and nutrients- just make sure you are getting a lot of variety so you don’t miss out on anything (especially things like iron and B vitamins). You may love this diet for the health benefits, or just your love for animals or the environment. Whatever your reasoning, give this 1-week vegan meal plan a try and see if it works for you!
Not sure if you’re ready for the full vegan diet yet? Try our 5 Daily Plant-Based Menus for Transitioning o a Vegan Lifestyle to get you prepped for this plan!
What Is and Isn’t Vegan?
Below we’ve drawn out what all fits on this diet and what doesn’t just to give you a better idea of what to keep in your pantry!
Here’s what’s allowed:
- All fruit
- All vegetables
- Plant-based oils
- Plant-based milk and other plant-based dairy (cheeses and yogurts)
- Soy (including soy milk, tofu, tempeh, etc)
- Herbs and spices
- Nutritional yeast
Here’s what’s not:
- Meat or poultry
- Animal dairy (cow’s milk, goat’s milk, etc)
All of the recipes below fit these guidelines, however, there are many more that we offer that you can just make swaps! For example, nutritional yeast is a great swap for parmesan cheese, while you can make a plant-based egg for baked goods by mixing flaxseeds with water. Let us know if you have any other go-to vegan swaps, tips, or tricks!
1-Week Vegan Meal Plan
You can make all of the recipes included in each day, or just try one new one to try!
Breakfast: Protein Packed Vegan Omelette
Snack: Avocado Spinach Smoothie
Dinner: Chickpea Stuffed Acorn Squash
Breakfast: Chocolate Chip Vegan Pancakes
Lunch: Southwest Veggie Wraps
Snack: Sea Salt Skillet Popcorn
Dinner: Vegan Coconut Curry
Breakfast: Spicy Breakfast Tacos
Lunch: Quinoa Veggie Rolls
Snack: Peach Salsa and Tortilla Chips
Dinner: Farro and Black Bean Buddha Bowl
Breakfast: Vegan Caramel Apple Parfait
Lunch: Avocado Hummus Bowl
Dinner: Vegetable Teriyaki Stir Fry
Breakfast: White Bean Avocado Toast
Snack: Baked Apple Chips
Dinner: Greek Rice Stuffed Peppers
Breakfast: Cherry Pistachio Overnight Oats
Lunch: Fusion Lunch Burritos
Snack: Healthy Trail Mix (Just make sure you use vegan chocolate chips!)
Breakfast: Peach Pie Breakfast Parfait
Lunch: Vegan Chicken Salad
Snack: Fried Apple Pie
Tell us what you think about this 1-week vegan meal plan! Or, try some of our other meal plans!