A vegan diet plan is as easy to put together as a meat one. Thanks to the hundreds of plant-based food brands and innovation in the vegan space over the past several years, it's easier than ever to adopt a vegan diet.
Don't worry about the amount of meat in your diet. There are a lot of vegan sources that can help you reach your daily goals. Fruits and vegetables are good sources of vitamins and minerals. They will support a healthy immune system.
If you are new to the vegan lifestyle or just looking for some inspiration to eat more plants, this seven-day vegan meal plan is for you.
What to eat on a vegan diet
The key to following a vegan diet is avoiding products made with animals. Meat, poultry and fish are included. It also means no dairy products, eggs, or honey.
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Fear not. There is a long list of what you can have on a vegan diet. You can enjoy a wide range of plants, seeds, nuts, and beans.
The first question a lot of people new to vegan eating will ask is how to get a good source of meat. The good news is that you don't need animals to get your delicious plant-based nutrition.
Many products made with beans are included. Tofu is a meat substitute made from soy. All of the black, white, and pinto are vegan friendly. Plants can be used to make many meat look-alikes. Almonds, cashews, walnuts, and peanuts are some of the best vegan sources of nuts.
Fruits, vegetables, seeds, and grains are included in a vegan diet. It is a vegan diet if it grows from the ground.
When it comes to preparing their favorite vegan meals, many adventurous cooks like to think outside the box. There are many yogurt and milk alternatives with nuts and seeds. Spreadable butters and sauces can be made from soaked cashews.
Vegan diet meal plan: Day 1
Breakfast: Whisk ¼ cup of chia seeds and a scoop of almond butter into a cup of almond milk. Let it sit for an hour (or up to overnight), then top with fresh berries and enjoy.
Lunch: Make a vegan sandwich with seared tofu, sprouts, shredded carrots, and smashed avocado.
Dinner: Whip up a hearty butternut squash soup with roasted squash and garlic, coconut oil, and red curry paste.
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Vegan diet meal plan: Day 2
Breakfast: Crumble extra-firm tofu into a skillet with chopped tomatoes, bell peppers and onions. Serve on toast with hot sauce.
Lunch: Serve a veggie burger on a seeded bun with pickles, ketchup and mustard.
Dinner: Make fried rice with scallions, peppers, tofu, and soy sauce.
Vegan diet meal plan: Day 3
Breakfast: Cook old-fashioned oatmeal with almond milk, cinnamon, vanilla extract and chopped walnuts.
Lunch: Enjoy a wrap filled with hummus, roasted red bell peppers, spinach, and vegan cheese.
Dinner: Make roasted cauliflower tacos with refried beans, salsa, and guacamole.
(Image credit: Getty Images)
Vegan diet meal plan: Day 4
Breakfast: Sprinkle your favorite granola over coconut yogurt with chopped fruit.
Lunch: Toss together a grain salad with quinoa, fresh corn, chopped bell pepper, and black beans. Dress with olive oil, lime juice, salt, and pepper.
Dinner: Make vegan pesto with basil, pine nuts, nutritional yeast, and olive oil and toss with pasta.
Vegan diet meal plan: Day 5
Breakfast: Sauté chopped potatoes on the stove until they’re crispy. Add black beans and serve with salsa.
Lunch: Make an open-faced sandwich with vegan “tuna” salad made with avocado, chickpeas, hearts of palm, and chopped celery.
Dinner: Make roasted cauliflower tacos with refried beans, salsa, and guacamole.
(Image credit: Getty Images)
Vegan diet meal plan: Day 6
Breakfast: Make fluffy vegan pancakes with oats, mashed bananas, and almond milk. Serve with maple syrup and a dollop of coconut yogurt.
Lunch: Toss together chilled lentil pasta with fresh tomatoes, basil, balsamic vinegar, olive oil, and chickpeas.
Dinner: Enjoy pizza topped with tomato sauce, roasted eggplant, and vegan cheese.
Vegan diet meal plan: Day 7
Breakfast: Whip up a smoothie with frozen berries, banana, almond milk, and vegan protein powder.
Lunch: Crumble tofu into a skillet with taco seasoning and serve with rice, guacamole, and salsa in a burrito.
Dinner: Make a quick stir-fry with cubed tofu, mushrooms, and broccoli seasoned with soy sauce, hot sauce, and sesame oil, served over brown rice.
(Image credit: Getty Images)
Tips for following the vegan diet
Anyone new to a vegan diet should start by slowly incorporating more plant-based foods onto their plate.
It's a good idea to start with a plant-based diet for beginners instead of a strict vegan diet. You can reduce your consumption of animal products by following this method. It's a good idea to take it slow so you don't feel deprived of your favorite food.
If health or weight loss is a priority, keep in mind that many vegan products can be high in fat, oils, and refined starches. Lentils, soy, seeds, nuts, whole grains, and beans are less processed than highly processed replacements.
