One-Week Vegan Meal Plan
on Mar 18, 2019, Updated Mar 08, 2024
This post may contain affiliate links.
Curious about plant-based eating? This one-week vegan meal plan has everything you need to try eating a plant-based diet for 7 days. This plan is best suited for two people but can easily be modified to suit just one or can be doubled to work for a family.
Table of Contents
- How This Vegan Meal Plan Works
- Essential Kitchen Tools
- How to Prepare for the Week
- Sunday Meal Prep List
- 7-Day Vegan Meal Plan
- More Meal and Snack Ideas
- Breakfasts Recipes
- Healthy Snack Options
- Snack Ideas
- Dessert Options
- Dessert Ideas
- FAQs
- Should I Snack?
- How Often Should I Eat?
- Do I need to count calories on this meal plan?
- Do I need to take supplements?
- What can I drink?
- Must-Read Vegan Articles
- A Holistic Approach to Health
How This Vegan Meal Plan Works
Below you’ll find a 7-day meal plan that covers plant-based breakfast, lunch, dinner and snacks.
Here are a few notes about how this plan works:
- Most days, lunch is going to be leftovers of the previous night’s dinner. This makes things easy, saves time and is great if you need to take lunch to work. Simply pack up the leftovers when you make dinner and you’re all set.
- If you follow the meal prep list below, you should be able to have dinner ready each day in less than 45 minutes.
- This meal plan works well for two people but can be adjusted to suit one or more.
- This meal plan is approximately 2000 calories per day and works well for active individuals. If you need more calories, add one of the recommended extra snacks or increase portion sizes. If you need fewer calories, omit the snacks or reduce portion sizes.
- This meal plan is whole food-based and uses minimal processed vegan alternatives to animal-based foods. There is nothing wrong with enjoying these foods on occasion and they can certainly be helpful when you’re just starting out with a plant-based diet, but for this meal plan, for the most part, we’ll be focusing on simple, whole foods, prepared at home. You will find vegan sausage as part of a breakfast skillet recipe and I also use vegan protein powder in my smoothie recipes but other than that we’ll be sticking to whole foods.
- You’ll find a ton of alternative breakfast, lunch, dinner, snack and dessert ideas listed below the one week meal plan.
- If you’re new to cooking and preparing most meals at home, I recommend starting the meal plan during a week when you don’t have too much else going on. This will allow you time to learn and cook without feeling too overwhelmed.
Essential Kitchen Tools
- Vitamix. My Vitamix is the most used tool in my kitchen. I use it to make smoothies, flours, batter, coffee drinks, matcha, soups, nut butter, banana ice cream and more. If you’ve been thinking about getting one, it’s so worth it. It’s such as great investment, it will last for years and years and you will love it!
- Food processor. A food processor isn’t totally necessary if you have a blender but I like having both in my kitchen. I use my food processor for nut and seed butter, hummus and other dips and for making raw energy bars, balls and desserts. I used a food processor to make the no-bake oatmeal bars.
- Baking trays. A couple of good baking trays are essential. Use them for baking and roasting.
- Square baking dish. I have one small square baking dish I use for homemade granola bars, snacks and desserts. They’re handy for smaller batches of roasted veggies too. You’ll also need one for the baked oatmeal you’ll be making this week.
- Silicone baking mat. I love my silicone baking mats and use them for just about everything I cook in the oven. They’re inexpensive, super handy, easy to clean and last forever.
- Cutting board. Get yourself a cutting board you love. I have one large cutting board and one smaller one. I’d suggest something lightweight and easy to clean.
- Knives. A good set of knives is key. I have one big knife to do all my main chopping, one paring knife and a few sharp medium sized knives for smaller jobs.
- Food storage containers. If you plan on doing any meal prep, batch cooking or packing your lunches for work, you’ll need some good food storage containers. I like Glass Lock containers for taking food on-the-go and storing prepared food and I like Weck Jars and mason jars for storing prepared items. I also use a lot of mason jars, Weck jars and other containers for pantry items. An organized kitchen makes cooking so much easier!
- Spiralizer. I use my spiralizer often to make noodles and ribbons from zucchini, cucumber, carrot, sweet potato, butternut squash and beets. They’re inexpensive and great to have.
How to Prepare for the Week
It’s Sunday and you’re ready to start your a week plant-based eating tomorrow! Who’s excited!! Every Sunday I like to write down my meal plan for the week and make a meal prep to-do list and grocery list. Let’s go over the meal prep options if you’d like to plan ahead and save yourself some time during the week.
Sunday Meal Prep List
Meal prepping is optional but if you’re busy during the week it saves a ton of time. Below I’ve listed my suggested plan for meal prep. I’d prep most of the items on Sunday and if you want, you can do a mid-week prep on Tuesday or Wednesday.
I never do actual meal prep where I portion out the same meal for 5 days in a row but if that’s what you need to do to stay on track, definitely go for it.
If you’re very tight on time or just don’t like spending time in the kitchen, this method might be something to consider, as long as you’re okay eating the same thing every day. In that case, all you need to do is pick a few of the recipes to make, divide them into containers and you’re all set.
Before you start your prep, review the meal plan first and see if there are any alternative recipes you plan to make.
Food Prep Items
- Cook brown rice for the Vegan BBQ Tofu Bowls and Brown Rice Burrito Bowls.
- Bake the tofu for the Vegan BBQ Tofu Bowls (I’d suggest having Vegan BBQ Tofu Bowls for dinner Sunday night so you can pack up the leftovers for lunch tomorrow. If not, prep them for tomorrow by making the baked tofu Sunday to speed things up.
- Wash and chop veggies: lettuce, kale, peppers, broccoli, carrots.
- Make the No-Bake Oatmeal Bars. Store in the freezer.
- Make the Baked Oatmeal for breakfast on Tuesday and a snack on Thursday.
- Make the Coconut Red Lentil Dahl for Monday’s dinner and Tuesday’s lunch.
- Make a double batch of pickled red onions for dinner on Friday and Sunday.
Mid-Week Prep
- Bake the sweet potatoes for breakfast on Thursday. If desired, make the tofu scramble for Friday in advance, although it’s easy to make in just a few minutes so can be made Friday morning.
7-Day Vegan Meal Plan
Here we go! Let’s get into this meal plan. I’ve provided suggested and alternative recipes for breakfast, lunch, dinner and snacks for a full week of vegan eating. I hope you enjoy it and get a little taste of what plant-based eating is all about.
To make things easier, purchase the complete meal plan and all the recipes in an ebook for just $4. Print the recipes out or access them on your phone, tablet all in one plate. Buy here.
Monday (Day 1)
Use these recipes and tips for day 1 of your vegan meal plan.
Breakfast: Simple Creamy Banana Oatmeal
Optional: Top with almond butter or peanut butter, a few nuts or seeds and some berries or sliced apple. To add more protein, stir in 1 scoop of vegan vanilla protein powder and increase the liquid by 1/4 cup.
You'll need about 10 minutes to prepare this recipe if you want to make it stove-top in the morning and enjoy it at home. If you need to take it on the road, you can either cook and store it the night before or make it as overnight oats and just add all the ingredients to a container and place in the fridge. In the morning, grab and go! You can eat it cold or heat it up in the microwave or stovetop with a splash of water or plant-based milk.
This recipe only serves 1 but can easily be double or tripled as needed.
Lunch: Vegan BBQ Tofu Bowls
These lunch bowls are best prepped the night before, so I would suggest having them for dinner the Sunday night before you start your one week meal plan, that way you can pack up the leftovers for lunch.
If you have time to make lunch today, you'll need about 45 minutes to make these.
Dinner: Coconut Red Lentil Dahl
Optional: Serve with brown rice, quinoa or naan bread.
This simple recipe comes together in about 30 minutes. Add a large handful of spinach or kale as it finishes cooking to sneak in some extra greens. For a bigger meal, serve alongside cooked whole grain of choice. This can be prepped Sunday to save time.
Pack up the leftovers for lunch tomorrow.
Snack: No-Bake Oatmeal Bars
Make these easy, no-bake bars on Sunday so they're ready for the week. Enjoy 1 today as a snack with either an apple or a cup of berries.
Alternative Recipes for Day 1
- Alternative Breakfast Recipes: Healthy Breakfast Smoothie // Banana Blueberry Chia Overnight Oats // GF Buckwheat Pancakes
- Alternative Dinner Recipes: Vegan Sweet Potato Peanut Stew // Lentil Sweet Potato Stew with Kale // Vegan Chickpea Quinoa Stew // Red Lentil Tomato Soup
- Alternatives to the No-Bake Bars: Chocolate Chip Nut-Free No-Bake Granola Bars // Sunflower Sesame Homemade Energy Bars // No-Bake Vegan Hemp Protein Bars
- Optional Extra Snacks or Dessert: Chopped Veggies and Hummus // Piece of Dark Chocolate with Nut Butter // 2 Dates Stuffed with Nut Butter
Tuesday (Day 2)
Use these recipes and tips for day 2 of your vegan meal plan.
Breakfast: Easy Banana Baked Oatmeal
Prep this baked oatmeal on Sunday so it's ready to go for breakfast today. The recipe makes 6 servings. Store the leftovers in the fridge for a snack later this week. Serve with berries and nut butter. If you make this the morning of, you'll need 30 minutes.
Dinner: Brown Rice Burrito Bowl
These take just minutes to prepare if you make the brown rice in advance. If you don't have brown rice prepped, use quick cooking brown rice to speed things up. Otherwise, you'll need 45 minutes to cook brown rice from scratch. Pack up the leftovers for lunch tomorrow.
Snack: Coconut Chia Bowls
To make these, mix 2 tbsp of chia seeds with 1 tbsp of shredded coconut. Add a little water until it's a pudding consistency then let it sit for 10 minutes up to overnight. Top with fruit, nuts, seeds and nut butter.
Alternative Recipes for Day 2
- Alternative Breakfast Recipes: Banana Blueberry Chia Overnight Oats // Sautéed Apple Cinnamon Oatmeal // Peanut Butter Banana Blueberry Oatmeal
- Alternative Dinner Recipes: Mediterranean Farro Salad Bowls // Mediterranean Quinoa Bowls with Tofu Feta // Carrot Beet Kale Salad with Roasted Potatoes
- Optional Snack: Kale Spinach Smoothie
Wednesday (Day 3)
Use these recipes and tips for day 3 of your vegan meal plan.
Dinner: Vegan Panang Curry with Tofu
Optional: Serve with brown rice or another whole grain of choice or zucchini noodles.
Snack: Hummus Avocado Toast
Use 1/2 an avocado and 2 tbsp of hummus. Spread on a small piece of whole grain toast or 2 Ryvita crackers.
Alternative Recipes for Day 3
- Alternative Breakfast Recipes: Green Monster Smoothie // Vegan Chickpea Flour Pancakes // Vegan Sweet Potato Breakfast Burritos
- Alternative Dinner Recipes: Easy Vegetable Chickpea Curry // Easy Vegetable Green Curry // Easy Vegan Spaghetti Squash Noodles
- Alternative Snack Ideas: Rice cakes with avocado or almond butter with optional toppings like sliced banana, a sprinkle of hemp seeds, chia seed jam or smashed fresh berries, or a handful of nuts and a piece of fruit or cup of berries.
Thursday (Day 4)
Use these recipes and tips for day 4 of your vegan meal plan.
Breakfast: Sweet Potato Breakfast Bowls
These are very easy to make. Just place a baked sweet potato in a bowl or container to-go and top with nut butter, berries, nuts or seeds, cacao nibs, coconut and/or chia jam.
Snack: Easy Banana Baked Oatmeal
Enjoy a re-heated slice of baked oatmeal topped with berries and nut butter.
Dinner: Roasted Carrot, Kale and Quinoa Bowl
Prep the quinoa in advance to help speed things up. The carrots can be made in advance too but they're best cooked fresh.
Alternative Recipes for Day 4
- Alternative Breakfast Recipes: Squash Protein Pudding Breakfast Bowls // Carrot Zucchini Pumpkin Oatmeal // Coconut Yogurt Chia Pudding
- Alternative Dinner Recipes: Vegan Buddha Bowl with Tofu and Edamame// Roasted Potato Avocado Buddha Bowls// Coconut Cauliflower Rice Buddha Bowl // Simple Vegan Fall Harvest Bowl// Roasted Carrot, Kale and Quinoa Bowl
Friday (Day 5)
Use these recipes and tips for day 5 of your vegan meal plan.
Breakfast: Vegan Breakfast Tacos
These are quick and easy to make. Cook up the tofu scramble in minutes then pile it into tortillas with beans, avocado and salsa.
Dinner: Chickpea Shawarma Salad
If you prepped the quick pickled onions on Sunday, this recipe will come together nice and quick!
Snack: No-Bake Oatmeal Bars
Enjoy a leftover snack bar. Add a cup of berries, an apple or some veggies and hummus, if desired.
Alternative Recipes for Day 5
- Alternative Dinner Recipes: Vegan BBQ Chickpea Salad // Roasted Vegetable Lentil Salad // Quinoa Beet Burger // Roasted Squash Salad
- Alternative Snack Ideas: 1 sliced apple with nut or seed butter of choice.
- Dessert Idea: Nut Butter Stuffed Dates. Stuff 1-2 tbsp of nut or see butter of choice into a couple dates and enjoy! For a special treat, add a couple dairy-free chocolate chips to each and/or a slice of banana.
Saturday (Day 6)
Use these recipes and tips for day 6 of your vegan meal plan.
Breakfast: Sweet Potato Breakfast Hash
Enjoy this easy, savory breakfast or swap it out for a smoothie bowl, avocado toast or another breakfast of choice.
Lunch: Easy Vegan Minestrone Soup
This soup is easy to make and can be enjoyed for the rest of the weekend.
Dinner: Spicy Chickpea Veggie Burgers
Burger night! Pile the burgers up on a bun with all your favourite burger toppings. If there are extra patties, save them for snacks or save for another night.
Snack: Vegan Carrot Cake Smoothie
Enjoy this simple, healthy carrot cake smoothie for an afternoon snack.
Alternative Recipes for Day 6
- Alternative Breakfast Recipes: Strawberry Beet Smoothie Bowl // Matcha Smoothie Bowl
- Alternative Lunch Recipes: Healthy Kale and Cauliflower Soup // Easy Vegan Minestrone Soup // Spicy Vegan Black Bean Soup // Vegan Chickpea Vegetable Chowder
- Alternative Dinner Recipes: Vegan Chili Cheese Fries // Buffalo Chickpea Stuffed Sweet Potatoes
- Alternative Snack Idea: Ants on a Log. Spread nut or seed butter over a couple of stalks of celery and top with goji berries, chopped dates, raisins and/or sunflower, pumpkin or hemp seeds.
- Optional Dessert Idea: Healthy Banana Split: slice a banana in half lengthwise and place in a dish. Top with sliced strawberries, pineapple tidbits, dairy-free yogurt, chopped nuts and a drizzle of melted dark chocolate or dairy-free chocolate chips, or homemade chocolate sauce.
- Alternative Dessert Recipes: Vegan Chocolate Peanut Butter Cups // Salted Caramel Tahini Cups // Tahini Cacao Fudge Balls // Raw Hemp Seed Brownies
Sunday (Day 7)
Use these recipes and tips for day 7 of your vegan meal plan.
Breakfast: Whole Wheat Fluffy Vegan Pancakes
Optional: top with sliced banana, sautéed apple, berries, nut or seed butter of choice and/or a drizzle of pure maple syrup.
Lunch: Spicy Chickpea Wraps with Spinach and Avocado
Serve with the leftover kale and cauliflower soup from lunch yesterday.
Dinner: Cauliflower Quinoa Tabouli Bowls
Prep the pickled onions at the beginning of the week to speed things up.
Alternative Recipes for Day 7
- Alternative Lunch Recipes: Vegan Tuna Salad Sandwich with Avocado and Chickpea // Avocado Toast with Hummus
- Alternative Snack Recipes: Chocolate Chia Protein Pudding // Sweet and Salty Peanut Butter Chia Seed Pudding
- Optional Dessert: Easy Baked Cinnamon Pears
The complete 7-day meal plan is available as a printable guide that includes all the recipes for just $4. Buy here.
More Meal and Snack Ideas
Below we’ll get into more alternative recipes and ideas for breakfast, lunch and dinner, desserts and snacks. Use these as inspiration as you start creating your own vegan meals. My weekly vegan meal prep posts are also a great place to find further inspiration.
Breakfasts Recipes
I wanted to keep this meal plan flexible so in the following sections, I’ve provided alternative recipes so you can customize the meal plan based on your preferences. Use the suggested options for each day of the week or switch things up with these other vegan recipes:
- Easy Healthy Vegan Breakfast Recipes
- Healthy Vegan Breakfast Burritos
- Sweet Potato Breakfast Hash
- Golden Coconut Apple Oatmeal
- Chocolate Chip Zucchini Overnight Oats
- Brownie Batter Overnight Protein Oats
- Vegan Chickpea Flour Pancakes
- Vegan Chia Seed Pancakes
- Vegan Sweet Potato Breakfast Burritos
- Sweet Potato Smoothie
- Cinnamon Raisin Healthy Homemade Granola
Click here to view all breakfast recipes here.
- Quick veggie skillets. I make these often. Just add any chopped veggies to a pan with some tempeh, cook for 10 minutes and serve. Sometimes I’ll add salsa for flavor or go with more of a curried flavor. You could also prep my chipotle sauce which is awesome on breakfast skillets.
- Tofu and veggie scrambles. To make a tofu scramble, add crumbled medium, firm or extra-firm tofu to a pan with a bit of water, turmeric, garlic powder and nutritional yeast and cook until the water is gone. Mix in any chopped veggies you like. This is my go-to breakfast most days. I’ll serve with either half a baked sweet potato or piece of whole grain and nut butter.
- Avocado toast. Spread avocado on toasted bread of choice and top with things like sprouts, tomato, cucumber, hemp seeds, basil or sauteed mushrooms.
- Almond butter and jam toast. Spread almond butter and chia seed jam on toasted bread of choice. Top with hemp seeds if desired.
- Sweet potato or squash bowls. Add cooked, mashed sweet potato or squash to a bowl and top with fruit, nuts, seeds and nut or seed butter or choice.
- Granola parfaits. Make easy peanut butter granola or sugar-free granola, or use store-bought granola of choice, top with dairy-free yogurt of choice and fresh fruit.
- Breakfast Plates. Load up a plate with 2-3 types of fresh chopped veggies, 1-2 kinds of fruit, some beans, lentils, chickpeas or hummus, tempeh or tofu and some avocado.
- Breakfast tacos. Make tofu scramble, then serve with tortillas, grated carrot, greens, avocado and salsa.
- Savory breakfast bowls. I love a big breakfast bowl with steamed or baked sweet potato, avocado, cilantro, tempeh and green onion. You can throw in some tempeh, chickpeas or lentils to make it more substantial.
- Breakfast tacos. Breakfast tacos are easy to make, flexible and tasty. Fill small corn tortillas with tofu or chickpea scramble, avocado and salsa for a quick healthy meal.
Healthy Snack Options
- Easy Vegan Snack Ideas
- No-Bake Superfood Cookies
- Carrot Cake Energy Balls
- Beet Orange Smoothie
- Low-Fat Cinnamon Energy Balls
- Lime Coconut Energy Bites
- Peanut Butter Chocolate Chia Pudding
- 2-Ingredient Vegan Protein Cookie Dough
- Vegan Chocolate Baked Oatmeal Bars
- Vegan Carrot Cake Smoothie
- Kale Spinach Smoothie
Click here to view all snack recipes.
Snack Ideas
- Sweet toast or rice cakes. Top nut or seed butter, chia jam, smashed berries, banana, hemp seeds, sunflower seeds etc.
- Savory toast or rice cakes. Top with avocado, hummus, hemp seeds, sprouts, tomato, cucumber, tofu ricotta etc.
- Fruit and protein smoothies. Blend 1 cup almond milk or water with 1 cup frozen fruit of choice and 1 serving vegan protein powder of choice.
- Homemade trail mix. Mix a small number of nuts, dried fruit, raisins or dates, dairy-free chocolate chips and flaked coconut.
- Cereal bowls. In a small bowl, add a few berries and/or some sliced banana, some flaked coconut, a few nuts and a few seeds. Add a splash of almond milk and enjoy as a grain-free homemade cereal.
- Cucumber and tomato with salt and pepper. Slice fresh tomato and cucumber and lay on a plate. Sprinkle with sea salt and black pepper, and a little splash of vinegar if desired, and enjoy.
- Roll-ups. Spread your favorite nut or seed butter in a whole wheat banana, add some banana or berries, roll it up and enjoy.
- Ants on a Log. Spread your favorite nut or seed butter on celery stalks, sprinkle with raisins, goji berries or chopped dates and if desired, hemp or sunflower seeds.
- Edamame. Cooked edamame makes a great protein-rich snack.
- Veggies and hummus. Try making a batch of my hummus as part of your weekly food prep to enjoy for snacks throughout the week. Try my kale hummus, beet hummus or roasted red pepper hummus.
- Fruit and nuts. Any fruit and nut or seed makes a great snacking combo. Try raspberries and walnuts, banana and almonds, oranges and pistachios or blueberries and pumpkin seeds.
Dessert Options
- Vegan Desserts with 6-Ingredients or Less
- Flourless Peanut Butter Banana Oatmeal Cookies
- 5-Ingredient Fudgy Flourless Protein Brownies
- No-Bake Peanut Butter Blondies
- No-Bake Cashew Tahini Bars
- 5-Ingredient Vegan Pumpkin Pie Fudge
- Tahini Cacao Fudge Balls
- Raw Hemp Seed Brownies
- Healthy Vegan Chocolate Coconut Brownies
- Vegan Chocolate Covered Peanut Butter Balls
- Vegan Tahini Date Cookies
- Vegan Turmeric Carrot Oatmeal Cookies
- Vegan Chocolate Tahini Energy Bars
- 2-Ingredient Vegan Chocolate Caramel Cups
- Vegan Chocolate Peanut Butter Cups
- Raw Chocolate Peanut Butter Banana Cups
- Healthy Baked Pears with Cinnamon
- Easy Vegan 3-Ingredient Oatmeal Cookies
Click here to view all dessert recipes.
Dessert Ideas
There’s nothing wrong with having a little something sweet to end your day. When it comes to healthy vegan desserts, stick to homemade, whole food options.
- A couple of pieces of dark chocolate with a handful of berries. Good quality dark chocolate should be vegan. There are many wonderful brands such as Alter Eco, Green & Black’s.
- Peanut butter banana bites. Slice banana into discs and make little banana bites by adding a dollop of peanut butter between each.
- Baked apples with cinnamon. Add whole apples, half apples or chopped apples to an oven-safe dish, sprinkle with and bake at 350 until soft and tender. Option to serve topped with dairy-free yogurt and a sprinkle of granola. Recipe to try: Healthy Baked Pears with Cinnamon.
- Coconut chia bowls. Mix up 1-2 tbsp of chia seed with 1-2 tbsp shredded coconut, add water to create a pudding consistency, let it sit for 15 minutes then top with berries, nut butter, cacao nibs etc.
- Quick no-bake cookie dough. In a blender, pulse together a few dates with a few nuts and/or oats, a pinch of sea salt and some cinnamon.
- Banana nice cream. Blend frozen bananas to create soft serve ice-cream. Switch up the flavour by adding things like matcha, cocoa powder, chocolate chips, frozen berries, mango or peanut butter. Try it topped with crumbled cookie dough balls to create a healthy blizzard.
- Pumpkin pie protein bowls. Mix pumpkin puree with vanilla protein powder to create a pudding, top with nut butter, nuts, seeds, chocolate, cacao nibs, dairy-free yogurt or fruit.
- Stuffed dates. Take a couple dates, remove the pits, stuff ’em with nut butter of choice and enjoy. Add a few dairy-free chocolate chips for a treat.
FAQs
Should I Snack?
Whether or not to snack throughout the day is personal preference. Some people prefer bigger meals eaten two or three times a day, some prefer smaller meals plus snacks. Depending on your activity level, caloric needs and the size of your meals, snacks may be anywhere from 200-400 calories.
I’ve provided a list of healthy vegan snacks to choose from as well as included a snack idea for each day. Feel free to mix and match from the snack idea list depending on what you feel like each day.
How Often Should I Eat?
I eat 6 times a day on a training day and 5 times on a rest day just like snacking, it’s really personal preference and there’s no right or wrong answer. I workout early in the morning, so I have a pre-workout snack before that then breakfast, lunch, dinner and two snacks at some point during the day.
On a rest day, I don’t have the need for a pre-workout meal, so it’s usually breakfast, lunch, dinner and two snacks. You can read more about this in my Nutrition Tips for Vegan Athletes post.
Listen to your body and hunger cues. If you’re hungry, go ahead and eat but try to eat slowly so you can recognize when you’re full. If you’re not hungry in the morning, don’t feel like you have to eat either. It’s perfectly fine to eat your first meal a bit later in the day. If you tend to get really hungry between meals, I’d suggest having small snacks so you’re not ravenous by the time your next meal rolls around.
Do I need to count calories on this meal plan?
There’s no need to count calories while using this meal plan. Instead, focus on the nutrient-density of foods rather than how many calories they contain. Calories are good for us, they provide energy, allow our bodies to function and help us recover and repair from everyday life, workouts, stress, whatever it may be.
As you embark on this meal plan, I encourage you to really focus on high-quality food choices rather than worry about calories. You may find my vegan macro cheat sheet helpful for more information on creating a balanced vegan diet.
Do I need to take supplements?
Since you’re only doing this meal plan for one week to start, there’s no need to worry about supplements. If you plan to continue, I’d suggest reading my vegan nutrition guide for everything you’ll need to know about supplementation.
Personally, I supplement B12, vitamin D3, iron and omega 3 with DHA and EPA. If anything, you’ll just need to take a B12 supplement.
As always, consult a medical or nutrition professional before making any changes to your diet.
What can I drink?
Coffee, tea, water, almond milk or another plant-based milk, kombucha, matcha or sparkling water. Aim to drink half your body weight in ounces of pure water each day then enjoy additional beverages as you see fit.
Must-Read Vegan Articles
Before we start your meal plan, I’d suggest browsing the following articles to get yourself familiar with plant-based basics:
- How to Transition to a Plant-Based Diet
- Vegan Nutrition Guide
- Best Vegan Protein Sources
- Beginner Tips for Eating a Plant-Based Diet
- How to Stock a Vegan Pantry
- Vegan Grocery List
A Holistic Approach to Health
Our health is determined by a lot more than just what we eat. Sleep, stress, exercises, gut health, mindfulness and other aspects of wellness are all important. In addition to the nutrition articles above, I’d suggest reading these articles as well:
- Anti-Inflammatory Breakfast Recipes
- Anti-Inflammatory Living
- How to Build a Healthy Gut
- Sleeping Well: Tips for Better Sleep
- Optimizing Your Sleep
- Why Am I So Hungry All The Time?
Want all the recipes in one place? Buy a PDF version of this meal plan with all the recipes included for just $4. Click below to purchase.
Every looks delicious. I tried to use the affiliate like for $160 off, but it isnโt working. I know the original article is a few years old, so Iโm hoping you have a new link???
Hi, sorry about that. I don’t have that exact sale offer anymore and can’t find a link for one. Thanks!
Hello Deryn
This list will be very helpful as I live alone, and sometimes feel out of ideas and unmotivated to cook.
These are amazing recipes and I love the various combinations of food one can prepare.
I very much appreciate the work you do in developing delicious foods for all of us to enjoy. Thank you.
You’re so welcome! I’m so glad you found it helpful. Good luck!
This is wonderful and a great place to start my plant based journey! ย Thank you! Do you provide shopping lists anywhere? Iโd gladly pay for this in addition to downloading the recipes!ย
Hi! Unfortunately I don’t have a shopping list for this one. I’d recommend writing down your list of recipes for the week then going through them to create a list of what you need. I just use the Notes app to create a checkable list in my phone so I can check each item off at the store. Good luck!!
Hi, does your ebook include a grocery list with amounts listed and so on? Thanks!
Sorry no, there is not a set grocery list in the ebook. You just have to go through the recipes and jot down what you’d need. Thanks!
Thank you for this! Just scrolling through, you did so well for a beginner like me. I love the alternate choices you put below each day. I believe this will be super helpful as I try to transition to more vegan/plant based.
Have fun! I hope you enjoy it.
Holy flippin’ cow. My family just decided to make the switch to vegan, and tomorrow is my first vegan shopping trip. I came across your site, and I am so blown away + so grateful for your willingness to share your incredible, vast amount of knowledge. Bless your sweet self, I am so, so grateful!!! I felt lost + even anxious about it until I found you. Just WOW!!!
Iโm in my second week on plant based eating and I have to say I feel really good. This recepies really helped as someone who had no idea how to start
I’m so glad you’re feeling good so far!