Eating a vegan meal gives you several health benefits such as, reduced risk of diabetes, heart diseases, and prevents certain types of cancer. In addition to that, a vegan meal also helps you in achieving weight loss goals and stays healthy. So, I designed an effective vegan meal plan to help you.
Why Vegan Meal Plan?
Following a vegan meal plan, or just including more plant-based foods in your daily routine, can bring about significant changes in your overall health. Researchers claim that reducing the consumption of animal-based products and eating whole grains, fruits, beans, vegetables, and nuts minimize the risk of heart diseases, diabetes, and prevent certain types of cancer. A vegan diet also helps you achieve your fitness goals by playing a pivotal role in losing weight.
Having understood the benefits of consuming a vegan diet, you might be wondering how I can switch to a vegan diet and what meals I have to consume? Well, don’t worry. I am here to help you out.
If you want to achieve your weight loss goals and enjoy a healthy lifestyle, you must shift to a vegan diet plan. It’s never late to do so. Moving to a vegan diet is not that difficult. Healthy and delicious plant-based recipes will motivate you to shift to a vegan diet.
What should a beginner vegan eat?
Here I have come up with a 7-day vegan meal plan that you can adapt to meet your fitness and weight loss goals. The objective of this weekly vegan meal plan is to help you find a handful of favorite healthy vegetarian recipes. Once you get to the process, you will make these recipes again and again.
How do you make a vegan meal plan?
There is no need to complicate things, nor you have to rush; instead, go easy. The meal plan discussed below is for one person. So, if you want to chip in more individuals, adjust your shopping plans accordingly.
7 – Day Vegan Meal Plan
If you want to shift to the vegan diet, follow the vegan weekly meal plan.
Day 1
Breakfast: Peanut Butter Banana Oatmeal
Ingredients
- Bananas (½ cup, sliced)
- Peanut Butter (2 tbsp)
- Chopped walnuts (1/2 cup oats)
- Rolled oats (1/2 cup)
- Milk (1 cup)
Instructions
- Combine all the ingredients and heat them on a stovetop or microwave until oats are cooked. Enjoy.
Lunch: Easy Portobello Tacos
Ingredients
- Portobello mushroom sliced (1, saute with oil and salt until it gets soft)
- Chopped onion (1/4 cup)
- Sea salt (A pinch)
- Fresh arugula (handful)
- Tortillas (2 corn)
Instructions
- Saute portobello slices and onion. Fill tortillas, and top with arugula. Enjoy
Dinner: Buddha Bowl
Ingredients
- Uncooked grains (1/4 cup, rice, millet, barley, freekeh)
- Leafy greens (1 ½ cup, kale cabbage, spinach, etc.)
- Cooked legumes (1/2 cup, kidney beans, white beans, black-eyed peas, etc.)
Instructions
- Cook the grains.
- Prepare the greens and legumes
- Whip up a nice dressing
- Put everything in a bowl. enjoy
Day 2
Breakfast: Mixed Fruit Smoothie
Ingredients
- Silk protein Nut milk (1 cup)
- Spinach (1 cup)
- Banana (1, frozen)
- Strawberries (frozen, ½ cup)
- Blueberries (1/4 cup, frozen)
- Sea salt (pinch)
- Medjool date (1)
Instructions
- Put all the ingredients in a blender. Blend until smooth.
Lunch: Hummus Wrap
Ingredients
- Hummus (1/2 cup)
- Leaf lettuce (1)
- Cucumbers (sliced)
- Chopped dill (1 tbsp)
- Hot sauce
- Tortilla
Instructions
- Place everything into a tortilla. Roll and eat.
Dinner: Vegan Chickpea Curry
Ingredients
- Basmati rice (1/2 cup)
- Water (1 cup)
- Salt (A pinch)
- Onion (2)
- Olive oil (2 tbsp)
- Garlic cloves (3)
- Lime (1/2)
- Curry paste (1-2 tsp)
- Coconut milk (1 ½ cups)
- Chickpeas (1 ½ cups)
- Soy sauce (1-2 tbsp)
- Medium tomato (2-3, chopped)
- Basil (1 cup)
- Maple syrup (1 tsp)
Instructions
- Take a pan. Add rice, water, and a pinch of salt. Let it boil. When the water starts boiling, put the lid on—Cook for about 10 minutes. Meanwhile, chop the basil, onions, and garlic and juice the lime.
- Put the onions in a large pan and cook on medium heat. When the onions start to soften (it might take about 5 minutes), add the garlic. Cook for another one minute.
- Now add the curry paste and the milk. Keep on stirring until the curry gets dissolved. Add salt and adjust it according to your taste.
- Now add drained and rinsed chickpeas, chopped green veg, and soy sauce—Cook for about 5 minutes. Let the curry boil.
- Add chopped tomatoes, lime juice, chopped basil, and soy sauce. Gently simmer for about 2 minutes. Taste and adjust the flavor as per your liking.
- Up till now, rice might have gone ready too. Serve the curry and rice together.
Day 3
Breakfast: Avocado Toast
Ingredients
- Bread Toasted (1 slice)
- Avocado (1/2, sliced)
- Sprinkle of Lemon pepper
- Sea salt
- A drizzle of heat sauce
Instructions
- Put sliced avocado on a toast and sprinkle with the rest of the ingredients. Enjoy.
Lunch: Fast Black Bean Burrito
Ingredients
- Black beans (1/2 cup, cooked)
- Chopped avocado (1/2 cup)
- Defrosted frozen corn (1/4 cup)
- Salsa (1/4 cup)
- Cumin (A pinch)
- Garlic powder (A pinch)
- Sea salt
- Tortilla (Your favorite)
Instructions
- Add all ingredients in a bowl. Mix well. Fill in the tortilla and enjoy.
Dinner: Spaghetti with Charred Tomatoes and Shishito Peppers
Ingredients
- Cherry or grape tomatoes (8 cups)
- Shishito peppers (3 cups)
- Fresh garlic (10 cloves)
- Loosely packed basil (1 cup)
- Himalayan pink salt (1 tsp)
- Ground black pepper (A dash)
- Veggie broth (A drizzle)
- Spaghetti (16 ounces)
Instructions
- Preheat the oven to 375-degree F. Put the tomatoes, peppers, garlic, and basil in a bowl and add salt. Mix well.
- Place these things on a parchment-lined cookie sheet and bake for 45 minutes. Stop when they began to char.
- Meanwhile, cook spaghetti as per the package instructions. Make hemp almond parmesan.
- Once veggies get ready, mix them with spaghetti and top with Hemp Almond Parmesan. Enjoy
Day 4
Breakfast: Salted Caramel Cashew Cacao Chunk Smoothie
Ingredients
- Silk soymilk unsweetened (1 ½ cup)
- Gluten-free oats (1/2 cup)
- Frozen bananas (2)
- Cashew butter (3 tbsp)
- Medjool dates (5)
- Raw cacao chunks (1/4 cup)
- Molasses (1 tbsp)
- Himalaya pink salt (1/2 tbsp)
Instructions
- Put all the ingredients in a blender and mix until it gets smooth. Enjoy.
Lunch: Balsamic Spinach Wrap
Ingredients
- Spinach (1/2 cup)
- Avocado (1/2, sliced)
- Balsamic vinegar (2 tbsp)
- Maple syrup (A drizzle)
- Smoked paprika (A pinch)
- Sea salt (A pinch)
- Tortilla
Instructions
- Take a small bowl and mix balsamic, maple syrup, smoked paprika, and salt in it. Fill in the wrap and drizzle mixture over the spinach and avocado.
Dinner: Pizza with veggies, chickpea sausage crumbles, and creamy drizzle
Ingredients
- Pizza crust (1, personal-sized)
- Pizza sauce
- Veggies (to top pizza)
- Chickpea sausage crumbles
- Creamy sauce
Instructions
- Spread pizza sauce over the crust. Top with veggies and chickpea crumbles. Drizzle with creamy sauce.
- Bake at 400-degree F for about 10-15 minutes. Keep on checking often. Once ready, enjoy.
Day 5
Breakfast: Avocado Pizza Toast
Ingredients
- Bread (1 slice)
- Avocado (1/2, sliced)
- Tomato paste (1 tbsp)
- Dried oregano (A pinch)
- Basil Dried (A pinch)
- Dried thyme (A pinch)
- Smoked paprika (a sprinkle)
- Garlic powder (a sprinkle)
- Sea salt
Instructions
- Put the sliced avocado on bread, drizzle with tomato paste, and sprinkle the remaining ingredients. Toast in the oven.
Lunch: Vegan Mashed Chickpea Salad Sandwich
Ingredients
- Chickpeas (1 ½ cup, drained and rinsed)
- Chickpea brine (6 tbsp)
- Almonds/Pumpkin seeds (1/2 cup)
- Roughly chopped carrots (1/2 cup)
- Chopped celery (1/2 cup)
- Roughly chopped pickles (1/4 cup)
- Chopped fresh dill (1 tbsp)
- Pickle juice (1 tbsp)
- Lemon juice (1 tbsp)
- Sea salt (1/2 tsp)
- Garlic powder (1/4 tsp)
- Ground black pepper (1/4 tsp)
- Chopped cilantro (1/4 cup)
For Serving
- Sandwich Bread (4 slices)
- Sliced cucumber
- Lettuce
- Tomato
Instructions
- Drain the chickpeas can reserving juice.
- Put the almonds, celery, pickles, carrots, and dill into a food processor. Chop into small pieces and place in a large bowl.
- Add chickpeas into the food processor and pulse until it gets chunky. Take it out and add it to the bowl. Puree the remaining chickpeas into a paste.
- Now add chickpea paste, pickle juice, lemon juice, garlic powder, salt, and pepper in a bowl. Mix well.
- Now add the reserved chickpea brine and beat using a stand mixer until it gets creamy. You may drizzle a bit of oil to get an extra creamy result if you want. Add this in the bowl and fold it into the mixture.
- Serve on bread cucumber, lettuce, and tomatoes.
Dinner: Spaghetti with Charred Tomatoes and Shishito Peppers
Ingredients
- Cherry or grape tomatoes (8 cups)
- Shishito peppers (3 cups)
- Fresh garlic cloves (10)
- Loosely packed basil (1 cup)
- Himalayan pink salt (1 tsp)
- Ground black pepper (A dash)
- Veggie broth or oil (A drizzle)
- Spaghetti (16 ounces)
- Hemp Almond Parmesan
Instructions
- Preheat the oven to 375-degree F. Place tomatoes, basil, peppers, garlic, and salt in a large bowl and broth. Mix well to coat.
- Place on a parchment-lined cookie sheet and bake for 45 minutes.
- During this time, cook spaghetti as per the package directions. Also, make hemp almond parmesan.
- Take them out when they began to char. Mix in spaghetti and top with Hemp Almond Parmesan. Enjoy.
Day 6
Breakfast: Berry Cobbler Overnight Oats
Ingredients
- Fresh Berries (1/2 cup, chopped)
- Ripe banana (1/4, about 2 tbsp)
- Date paste (2 tbsp)
- Vanilla extract (1 tbsp)
- Chia seeds (1 tbsp)
- Raw shelled hemp seeds (1/4 cup)
- Gluten-free rolled oats (1/2 cup)
- Almond milk (1 ½ cup)
Instructions
- Place all the ingredients in a mason jar. Close the lid and shake well. Store in a refrigerator until the next morning.
- Take the jar out in the morning, shake well again, and eat. You can either consume warm or cold. If you want to eat warm, take the lid off and warm in the microwave. You can add a little milk to enhance the taste.
Lunch: Flatbread with White Bean Puree and Asparagus Bean
Ingredients
- Pita bread (4 pieces)
- Extra-virgin olive oil (for drizzling)
- Asparagus (1 bunch, tough ends removed)
- Lemon juice (1/2 tsp)
- Crumbled feta cheese (1/4 cup)
- Fresh mint
- Pine nuts (1/4 cup, toasted)
- Lemon zest (1/4 tsp)
- Red pepper flakes (A Pinch)
- Freshly ground black pepper
- Sea salt
- White Bean Puree
- Cooked cannellini beans (1 ½ cup, drained and rinsed)
- Extra-virgin olive oil (2 tbsp)
- Fresh lemon juice (3 tbsp)
- Garlic clove (1)
- Freshly ground black pepper
- Sea salt
Instructions
- First of all, prepare the white bean puree. To do so, add cannellini beans, olive oil, garlic, lemon juice, and a few pinches of salt and pepper in a food processor. Chill until ready.
- Preheat the oven to about 400-degree F. put the bread on a large rimmed baking sheet and drizzle olive oil. Bake for about 10 minutes until it gets brown.
- Shave the asparagus into ribbons, toss them in a bowl, and drizzle with olive oil, lemon juice, and a pinch of salt and pepper.
- Spread the white bean puree onto the flatbreads and top each with a few Asparagus ribbons. Also, add cheese, mint, lemon zest, pine nuts, and red pepper flakes. Enjoy
Dinner: Roasted Vegetable Pasta
Ingredients
- Raw veggies of your choice (your choice, cut into small pieces, 6 cups)
- Sea salt (1 tsp)
- Oregano (1 tsp)
- Garlic powder (½ tsp)
- Ground black pepper (1/2 tsp)
- Drizzle of oil
- Paste (12 ounces)
- Vegan parmesan cheese
Instructions
- Preheat the oven to 450-degree F.
- Put the veggies on a parchment-lined baking sheet. Drizzle with oil, oregano, sea salt, garlic powder, and pepper. Mix well—roast for about 20-30 minutes.
- During this time, cook pasta as per the package directions.
- Toss veggies with pasta. Enjoy with sprinkled vegan parmesan.
Day 7
Breakfast: Banana Split Overnight Oats
Ingredients
- Ripe banana (1, mashed)
- Fresh or thawed frozen berries (1 tbsp)
- Vegan chocolate chips (2 tbsp)
- Chopped walnuts (1 tbsp)
- Almond extract (1 tsp)
- Raw shelled hemp seeds (1/4 cup)
- Gluten-free rolled oats (1/2 cup)
- Almond milk (1 ½ cup)
Instructions
Put all ingredients in a mason jar and close the lid tightly. Shake well. Place in a refrigerator until the next morning.
Take it out in the morning, shake well, and eat. If you want to eat warm, then heat in the microwave.
Lunch: Fast Mediterranean Wrap
Ingredients
- White beans (1/2 cup, cooked)
- Chopped cucumber (1/4 cup)
- Tomato chopped (1/4 cup)
- Chopped walnuts (2 tbsp)
- Fresh basil chopped (1 tbsp)
- Oregano (A Pinch)
- Garlic Powder (A pinch)
- Sea salt
- Tortilla
Instructions
- Put these ingredients in a bowl and mix—Fil in the tortilla.
Dinner: Vegan Cheesesteak Sandwich
Ingredients
- Fresh chopped garlic (1 tsp)
- Veggie broth or oil (for sauteing)
- Mushrooms (4 portobellos)
- Green Bell pepper (1, thinly sliced)
- Red bell pepper (1, thinly sliced)
- Sweet or yellow onion (1, thinly sliced)
- Freshly chopped parsley (1 tbsp)
- Sea salt (1 tsp)
- Ground black pepper (1/2 tsp)
- Brown rice flour (2 tbsp)
- Hot dog buns or sandwich rolls (6)
Instructions
- Take a pan and sauté garlic in it using oil. When it gets lightly browned, add veggies and cook covered until mushrooms release some liquid.
- Once done, remove the cover and add parsley, pepper, and salt. Mix well.
- Add flour and veggie broth. Continue cooking until the juice thickens. Remove from heat and enjoy in buns or sandwich rolls.
Conclusion
Switching to a vegan diet can be a great technique to achieve the goals of fitness and stay healthier. A vegan diet does not mean to diet any food made with vegetables. A vegan diet plan can be a restrictive lifestyle that helps you to get a healthier body. No matter, if it due to health or religious reasons, a vegan meal can really change how you look. Hoping, this article will help you in preparing an effective vegan meal plan. I strongly recommend you follow this meal plan to achieve your weight loss goals and enjoy a healthy life.
I would be delighted to hear about your experience in the comments section below.
