Are you considering going vegan but don t know where to start Or are you already a vegan looking for new meal ideas Look no further as we have created an easy vegan 7 day meal plan to help you get started on your plant based journey This meal plan is packed with nutrients flavor and is easy to prepare .
Are you considering going vegan but don't know where to start? Or, are you already a vegan looking for new meal ideas? Look no further, as we have created an easy vegan 7 day meal plan to help you get started on your plant-based journey. This meal plan is packed with nutrients, flavor, and is easy to prepare.
Table of Contents
Day 1
Breakfast: Avocado Toast
Toast a slice of whole grain bread and top with mashed avocado, salt, pepper, and red pepper flakes. Serve with fruit on the side.
Lunch: Chickpea Salad
Mix together a can of drained and rinsed chickpeas, diced cucumber, tomato, red onion, and chopped parsley. Dress with olive oil and lemon juice.
Dinner: Lentil Shepherd's Pie
Sauté onion, carrots, and celery in a large pot until softened. Add lentils, vegetable broth, and tomato paste. Cook until lentils are tender. Top with mashed sweet potatoes and bake in the oven until golden brown.
Day 2
Breakfast: Overnight Oats
Combine rolled oats, almond milk, chia seeds, and maple syrup in a jar and let sit in the fridge overnight. In the morning, top with sliced banana and peanut butter.
Lunch: Vegan BLT
Toast two slices of bread and spread with vegan mayo. Add lettuce, tomato, and vegan bacon (such as tempeh bacon or coconut bacon).
Dinner: Vegan Chili
Sauté onion and garlic in a large pot. Add diced tomatoes, vegetable broth, canned beans (such as kidney and black), and chili powder. Simmer until heated through. Serve with vegan sour cream and cornbread.
Day 3
Breakfast: Smoothie Bowl
Blend together frozen mixed berries, banana, spinach, and almond milk. Top with granola and sliced almonds.
Lunch: Hummus and Veggie Wrap
Spread hummus on a whole grain tortilla and add sliced cucumber, tomato, and bell pepper. Roll up and enjoy.
Dinner: Vegan Meatballs and Spaghetti
Mix together vegan meatballs (such as Beyond Meat or Gardein) and cook according to package instructions. Serve over cooked spaghetti with marinara sauce.
Day 4
Breakfast: Tofu Scramble
Crumble tofu and sauté with diced onion, bell pepper, and spinach. Season with turmeric, garlic powder, and nutritional yeast.
Lunch: Falafel Salad
Top a bed of mixed greens with falafel, diced tomato, cucumber, and hummus. Dress with olive oil and lemon juice.
Dinner: Vegan Mac and Cheese
Cook pasta according to package instructions. In a separate pot, mix together vegan butter, flour, and almond milk to make a roux. Add vegan cheese (such as Daiya or Violife) and stir until melted. Mix with pasta and serve.
Day 5
Breakfast: Vegan Pancakes
Combine flour, baking powder, almond milk, and apple cider vinegar to make pancake batter. Cook on a non-stick pan and top with vegan butter and maple syrup.
Lunch: Tomato Soup and Grilled Cheese
Heat up a can of tomato soup and serve with a vegan grilled cheese (made with vegan cheese and whole grain bread).
Dinner: Vegan Stir Fry
Sauté diced onion, bell pepper, broccoli, and mushrooms in a wok. Add soy sauce and serve over brown rice.
Day 6
Breakfast: Banana Bread
Bake a loaf of vegan banana bread and enjoy with a cup of coffee or tea.
Lunch: Vegan Caesar Salad
Toss together romaine lettuce, croutons, vegan Parmesan cheese, and vegan Caesar dressing.
Dinner: Vegan Tacos
Fill a whole grain tortilla with black beans, diced tomato, avocado, and salsa. Add vegan sour cream and hot sauce if desired.
Day 7
Breakfast: Vegan Breakfast Sandwich
Toast an English muffin and add vegan bacon, avocado, and tomato. Top with vegan mayo and enjoy.
Lunch: Lentil Soup
Heat up a can of lentil soup and serve with whole grain crackers.
Dinner: Vegan Pizza
Top a whole grain pizza crust with marinara sauce, vegan cheese, and veggies of your choice (such as bell pepper, onion, and mushroom).
Tips for Success
- Meal prep in advance to save time during the week
- Experiment with new flavors and ingredients to keep meals exciting
- Don't be afraid to eat out at vegan-friendly restaurants
- Make sure to get enough protein and nutrients in your meals
- Listen to your body and adjust your meals accordingly
FAQ
Q: Is it hard to go vegan?
A: It can be difficult at first, but with the right resources and support, it can become a seamless transition.
Q: Where can I find vegan-friendly products?
A: Most grocery stores now have a vegan section, and there are many online retailers that specialize in vegan products.
Q: Is a vegan diet healthy?
A: A well-planned vegan diet can be very healthy and provide all necessary nutrients.
Pros and Cons
Pros
- Can reduce risk of chronic diseases
- Can promote weight loss
- Can be more environmentally sustainable
- Can be more ethical for animal welfare
Cons
- May require more planning and preparation
- May be more difficult to find vegan options when eating out
- May require supplementation for certain nutrients
Overall, going vegan can be a positive and healthy lifestyle choice. With this easy 7 day meal plan, you can start your journey towards a plant-based diet with confidence and excitement.
