FREE MEAL PLAN

100% Vegan Meal Plan Calories & Macros Recipes & Grocery List

28-Day Healthy Vegan Meal Plan & Recipes (Beginners Guide)

*This site contains affiliate links to products. We may receive a commission for purchases made through these links.*

Share

Are you curious about veganism and looking for a meal plan to help you get started with the right foot? Or maybe you have been vegan for a while but you want to get a healthier whole foods diet?

Then you have come to the right place! In this article I am going to share with you a 28-day Meal Plan focused on whole foods with recipes, calories and macronutrients.

The goal of this plan is to show you a sample of what a healthy vegan diet looks like so you can get comfortable with it and do not worry about what your next meal is going to be for a while.

How This Vegan Meal Plan Works?

  • The meal plan is based on 1600-1800 calories. If you need more calories, you can add an extra snack or increase portion sizes. If you need fewer calories, you can skip the snacks or reduce portion sizes.
  • Most days, lunch is going to be leftovers of the previous night’s dinner which makes it easy and saves you a lot of time.
  • The dinner recipes will be for 2 servings so you can save one for the next day. The other recipes are made for one serving so you can easily multiply the quantities if there are more people following it.
  • This meal plan is mostly whole-food-based and uses minimal processed vegan alternatives to animal-based foods. I do use a vegan protein powder in my smoothie recipes but other than that we’ll be sticking to whole foods.

Benefits of a Vegan Diet

1. Better Mood: Studies have linked a plant-based diet to a significantly improved mood.

2. Disease Fighting: A whole-food plant-based diet is naturally low in fat and cholesterol and has been shown to reduce heart disease risk. Epidemiological data has shown vegetarians suffer less from diseases caused by modern western diet (coronary heart disease, hypertension, obesity, type 2 diabetes, and cancers).

3. Weight loss: A review of 87 published studies showed that a vegan or vegetarian diet is highly effective for weight loss not dependent on exercise. The authors further stated that a vegan diet caused more calories to be burned after meals, in contrast to nonvegan diets which may cause fewer calories to be burned because food is being stored as fat.

4. Saving the Planet: Animal agriculture is the second-largest contributor to human-made greenhouse gas (GHG) emissions and is a leading cause of deforestation, water, and air pollution and biodiversity loss.

5. Money-Saving: A plant-based diet of vegetables, grains and legumes is cheaper than one including meat and dariy products.

Recommended: Is Being Vegan Expensive?

6. Better Athletic Performances: A plant-based diet is low in saturated fat and free of cholesterol, which helps improve blood viscosity, bring more oxygen to the muscles, and improves athletic performance.

7. Supporting Animal Rights: Not eating animals is literally the best you can do to improve their welfare.

What’s excluded on a vegan diet?

I case you are new to veganism or have any doubts about what vegans eat, consider that a vegan diet excludes animals and any animal-derived product.

This means vegans choose not to eat meat, poultry, fish, eggs, milk or other dairy products, or honey.

Additionally there can also be some hidden animal ingredients like gelatin and milk powder so it is best to check the ingredients when buying a processed for.

Recommended:

Top Vegan Swaps

Swap ThisFor This
MilkPlant Based Milk
CreamCoconut Cream
ButterMargarine / Vegan Butter
CheeseNutritional Yeast / Vegan Cheese
EggsFlax Egg
MeatMock Meat / Tempeh / Seitan
HoneyAgave Syrup / Stevia

Top Vegan Protein Sources

  • Tempeh
  • Soy Beans
  • Lentils
  • Black Beans
  • Kidney Beans
  • Faux Meat Burgers

Recommended:


28- Day Vegan Meal Plan

Week 1

BreakfastLunchDinnerSnack
MondayGreen
Protein
Smoothie
Chickpea
Wrap
Vegan
Power
Bowl
Hummus &
Cucumber
Sticks
TuesdaySuperfood
Oatmeal
Vegan
Power
Bowl
Balsamic
Arugula
Salad
Cacao
Coconut
Balls
WednesdayGreen
Protein
Smoothie
Balsamic
Arugula
Salad
Portobello
Fajita
Bowl
Hummus &
Cucumber
Sticks
ThursdaySuperfood
Oatmeal
Portobello
Fajita
Bowl
Tofu
Pad Thai
Cacao
Coconut
Balls
FridayGreen
Protein
Smoothie
Tofu
Pad Thai
Rainbow
Salad
Hummus &
Cucumber
Sticks
SaturdaySuperfood
Oatmeal
Rainbow
Salad
Sweet Potato
Chickpea
Curry
Cacao
Coconut
Balls
SundayBanana
Pancakes
Sweet Potato
Chickpea
Curry
Mexican
Stuffed
Peppers
Hummus &
Cucumber
Sticks

Week 2

BreakfastLunchDinnerSnack
MondayRaspberry
Coconut
Smoothie
Mexican
Stuffed
Peppers
Creamy
Avocado
Pasta
Seed
Crackers &
Guacamole
TuesdayChocolate
Overnight
Oats
Creamy
Avocado
Pasta
Falafel
Salad
Carrots &
Almond
Butter
WednesdayRaspberry
Coconut
Smoothie
Falafel
Salad
Tofu Almond
Butter
Stir Fry
Coconut
Chia
Pudding
ThursdayChocolate
Overnight
Oats
Tofu Almond
Butter
Stir Fry
Black Bean
Burgers
Carrots &
Almond
Butter
FridayRaspberry
Coconut
Smoothie
Black Bean
Burgers
Crunchy
Kale
Salad
Seed
Crackers &
Guacamole
SaturdayChocolate
Overnight
Oats
Crunchy
Kale
Salad
Zoodles &
Lentils
Meatballs
Carrots &
Almond
Butter
SundayBanana
Pancakes
Zoodles &
Lentils
Meatballs
Quinoa
Tabouleh
Seed
Crackers &
Guacamole

Week 3

BreakfastLunchDinnerSnack
MondayChocolate
Banana
Smoothie
Chickpea
Wrap
Vegan
Power
Bowl
Coconut
Chia
Pudding
TuesdayTofu
Scramble
Vegan
Power
Bowl
Balsamic
Arugula
Salad
Apple Pie
Bites
WednesdayChocolate
Banana
Smoothie
Balsamic
Arugula
Salad
Portobello
Fajita
Bowl
Coconut
Chia
Pudding
ThursdayTofu
Scramble
Portobello
Fajita
Bowl
Tofu Pad
Thai
Apple Pie
Bites
FridayChocolate
Banana
Smoothie
Tofu Pad
Thai
Rainbow
Salad
Coconut
Chia
Pudding
SaturdayTofu
Scramble
Rainbow
Salad
Sweet Potato
Chickpea
Curry
Apple Pie
Bites
SundayBanana
Pancakes
Sweet Potato
Chickpea
Curry
Mexican
Stuffed
Peppers
Coconut
Chia
Pudding

Week 4

BreakfastLunchDinnerSnack
MondayBlueberry
Smoothie
Mexican
Stuffed
Peppers
Creamy
Avocado
Pasta
Oatmeal
Cookies
TuesdayApple
Cinnamon
Cereal
Creamy
Avocado
Pasta
Falafel
Salad
Easy
Trail Mix
WednesdayBlueberry
Smoothie
Falafel
Salad
Tofu Almond
Butter
Stir Fry
Oatmeal
Cookies
ThursdayApple
Cinnamon
Cereal
Tofu Almond
Butter
Stir Fry
Black Bean
Burgers
Easy
Trail Mix
FridayBlueberry
Smoothie
Black Bean
Burgers
Crunchy
Kale
Salad
Oatmeal
Cookies
SaturdayApple
Cinnamon
Cereal
Crunchy
Kale
Salad
Zoodles &
Lentils
Meatballs
Easy
Trail Mix
SundayBanana
Pancakes
Zoodles &
Lentils
Meatballs
Quinoa
Taboueh
Oatmeal
Cookies

Vegan Meal Plan Recipes

GREEN PROTEIN SMOOTHIE

vegan meal plan

INGREDIENTS

1/2 Frozen Banana
1 Cup of Spinach
1 Avocado
1 Serving of Vanilla Protein Powder
1 Cup of Almond Milk
1 Tbsp of Chia Seeds

DIRECTIONS

  1. Start by pouring the almond milk into the blender to avoid the ingredients sticking at the bottom of the blender.
  2. Next add in the banana, avocado, spinach, chia seeds, and the protein powder.
  3. Turn the blender on, starting at a low speed and increase as needed.
  4. Once the liquid looks even, pour into a cup, and enjoy immediately to conserve as many nutrients as possible.

NUTRITIONAL VALUE (per serving)
Fat: 20 g
Carbs: 28 g
Protein: 42 g
Total Calories: 430 Calories

RASPBERRY COCONUT SMOOTHIE

vegan meal plan

INGREDIENTS

1 Cup of Raspberries
1/2 Frozen Banana
1 Tbsp of Chia Seeds
1 Cup of Coconut Milk
1 Serving of Vanilla Protein Powder

DIRECTIONS

  1. Start by pouring the coconut milk into the blender to avoid the ingredients sticking at the bottom of the blender.
    2. Next add in the banana, raspberries, chia seeds, and the protein powder.
    3. Turn the blender on, starting at a low speed and increase as needed.
    4. Once the liquid looks even, pour into a cup, and enjoy immediately to conserve as many nutrients as possible.

NUTRITIONAL VALUE (per serving)
Fat: 10 g
Carbs: 54 g
Protein: 41 g
Total Calories: 448 Calories

CHOCOLATE BANANA SMOOTHIE

vegan meal plan

INGREDIENTS

1 Frozen Banana
1/2 Avocado
1 Cup of Almond Milk
2 Tbsp of Raw Cacao Powder
1 Serving Chocolate Protein Powder

DIRECTIONS

  1. Start by pouring the almond milk into the blender to avoid the ingredients sticking at the bottom of the blender.
  2. Next, throw in the banana, avocado, cacao powder, and the protein powder. Turn the blender on, starting at a low speed and increase as needed.
  3. Once the liquid is even poured into a cup and enjoy immediately to conserve as many nutrients as possible.

NUTRITIONAL VALUE

Fat: 10 g
Carbs: 54 g
Protein: 41 g
Total Calories: 448 Calories

BLUEBERRY SMOOTHIE

INGREDIENTS

1 Cup of Blueberries
1 Banana
1 Cup of Coconut Milk
1 Serving of Vanilla Protein Powder
Handful of Ice

DIRECTIONS

  1. Start by pouring the coconut milk into the blender to avoid the ingredients sticking at the bottom of the blender.
  2. Next, throw in the blueberries, banana, collagen powder and the ice. Turn the blender on, starting at a low speed and increase as needed.
  3. Once the liquid looks even, pour into a cup and enjoy immediately to conserve as many nutrients as possible.

NUTRITIONAL VALUE

Fat: 18 g
Carbs: 53 g
Protein: 20 g
Total Calories: 436 Calories

SUPERFOOD OATMEAL

vegan meal plan

INGREDIENTS

  • 1/2 Cup of Oatmeal
  • 1 Cup of Almond Milk
  • 1/4 Cup of Almonds
  • 1/2 Cup of Berries
  • 1 tsp of Ground Cinnamon

DIRECTIONS

  1. In a pot place the oats, cinnamon, and the almond milk and turn the heat on high until it starts boiling.
  2. Once it is boiling turn the heat down to low and stir until all of the almond milk is absorbed.
  3. Once the oatmeal is ready transfer it into a bowl and add the nuts and fresh berries.
  4. Optional: Add honey or extra toppings.

NUTRITIONAL VALUE

Fat: 21 g
Carbs: 40 g
Protein: 12 g
Total Calories: 401 Calories

CHOCOLATE OVERNIGHT OATS

INGREDIENTS

  • 1/2 Cup of Oatmeal
  • 1 Cup of Almond Milk
  • 1 Serving of Chocolate Protein Powder
    1 Tbsp of Chia Seeds
  • 1 Tbsp of Raw Cacao Powder
  • 1 Tbsp of Maple Syrup
  • Optional: Raw Cacao Nibs

DIRECTIONS

  1. Combine all the ingredients into a mason jar or a sealed container, give it a good stir and place in the fridge overnight.
  2. In the morning, add raw cacao nibs on top for an extra crunch if desired.
  3. Enjoy cold or heated up.

NUTRITIONAL VALUE

Fat: 18 g
Carbs: 60 g
Protein: 46 g
Total Calories: 550 Calories

APPLE CINNAMON CEREAL

vegan meal plan

INGREDIENTS

  • 1 Apple
  • 1/4 Cup of Coconut Chips
  • 1/2 Cup of Almond Milk
  • 2 Tbsp of Walnuts
  • 2 Tbsp of Almonds
  • 1/2 tsp of Ground Cinnamon

DIRECTIONS

  1. Start by washing an apple and then cut it into small pieces.
  2. Next, combine the apple pieces and all the remaining ingredients into a small bowl.
  3. Add any other nuts and seeds that you enjoy to add texture to this grain-free cereal.

NUTRITIONAL VALUE

Fat: 28 g
Carbs: 19 g
Protein: 8 g
Total Calories: 350 Calories

TOFU SCRAMBLE

INGREDIENTS

  • 4oz of Tofu
  • 1/2 Cup of Red Bell Pepper
  • 1 Cup of Spinach
  • 1/4 Cup of Red Onion
  • 1 Tbsp of Coconut Aminos
  • 1 tsp of Coconut Oil
  • 1 tsp of Turmeric
  • 1/2 tsp of Sea Salt
  • Pinch of Black Pepper

DIRECTIONS

  1. Place a pan on medium heat and add the onions and peppers with the coconut oil.
  2. Once the vegetables become translucent add the tofu to the pan and roughly break it down with a spatula.
  3. Next add the coconut aminos, turmeric, salt and pepper and cook for another 5 minutes.
  4. Add the spinach in the last 2 minutes to avoid wilting too much.
  5. Enjoy!

NUTRITIONAL VALUE

Fat: 14 g
Carbs: 12 g
Protein: 15 g
Total Calories: 173 Calories

BANANA PANCAKES

vegan meal plan

INGREDIENTS

  • 1 Cup of Oatmeal
  • 1/4 Cup of Almond Milk
  • 1 Banana
  • 1 Tbsp of Coconut Oil
  • 2 tsp of Baking Powder
  • 1/2 tsp of Cinnamon

DIRECTIONS

  1. In a bowl combine all of the ingredients except for the coconut oil. Use a hand blender or a fork to mix everything together. Aim for a consistency similar to pancake batter.
  2. Place a pan on medium heat and melt the coconut oil. Slowly add the batter in the pan forming 5-inch diameter pancakes. Place the cover on and cook for a couple of minutes on each side.
  3. Repeat until you have cooked the whole batch. Be creative with your toppings, add any of your favorite clean foods. These may include but are not limited to berries, almond butter, coconut flakes, and chopped nuts.

NUTRITIONAL VALUE

Fat: 24 g
Carbs: 30 g
Protein: 14 g
Total Calories: 378 Calories

CHICKPEA WRAP

vegan meal plan

INGREDIENTS

  • 1 Brown Rice Tortilla Wraps 1 Cup of Chickpeas
  • 1/2 Avocado
  • 1 Stalks of Celery
  • 1/4 Cup of Red Onions
  • 2 Tbsp of Vegan Mayo
  • Pinch of Sea Salt and Ground Pepper

DIRECTIONS

  1. Wash and drain the chickpeas. Put the chickpeas in a big bowl and mash them with a fork.
  2. Chop the celery and red onion into small pieces and add it to the chickpeas.
  3. Toss in the remaining of the ingredients.
  4. Divide the mixture up into two separate wraps.

NUTRITIONAL VALUE

Fat: 36 g
Carbs: 45 g
Protein: 15 g
Total Calories: 631 Calories

BALSAMIC ARUGULA SALAD

vegan meal plan

INGREDIENTS (2 Servings)

  • 4 Cups of Arugula
  • 2 Tomatoes
  • 1 Cup of Chopped Cucumber
  • 1 Cup of Chickpeas
  • 2 Tbsp of Balsamic Vinegar
  • 1/4 Cup of Extra Virgin Olive Oil
  • Pinch of Sea Salt and Pepper

DIRECTIONS

1. Pre-heat the oven to 200C/400F.
2. Drain and wash the chickpeas and then pat them dry with a paper towel. Spread the chickpeas out on a baking sheet with parchment paper and drizzle the 2 Tbsp of olive oil on top. Bake the chickpeas for 30 minutes, moving them around every 10 minutes.
3. While the chickpeas are baking prepare the salad ingredients. Make the dressing by combining the balsamic vinegar, olive oil, sea salt, and pepper.
4. You can add a sweetener of choice here as well if desired.
5. Once the chickpeas are done toss them into the prepared salad for a much healthier crouton alternative.

NUTRITIONAL VALUE (per serving)
Fat: 29 g
Carbs: 28 g
Protein: 6 g
Total Calories: 391 Calories

RAINBOW SALAD

INGREDIENTS

1 Cup of Spinach
1/2 Zucchini (Preferably Spiralized) 1/2 Cup of Shredded Carrots
1/2 Cup of Shredded Red Cabbage
Dressing:
1/2 Avocado
2 Tbsp of Extra Virgin Olive Oil
Juice of 1/2 Lime

NUTRITIONAL VALUE

Fat: 42 g
Carbs: 23 g
Protein: 3 g
Total Calories: 457 Calories

DIRECTIONS

Prepare all of the vegetables as listed above. I highly recommend creating different textures with your vegetables to add variety. Place the mixed greens at the bottom of the bowl then add all of the vegetables on top. Combine the avocado, extra virgin olive oil and the lime juice with salt and pepper to create

FALAFEL SALAD

  • INGREDIENTS
  • (2 Servings)
  • 1 Can of Chickpeas
  • 1/4 Cup of Red Onion
  • 1/2 Cup of Fresh Parsley
  • 1 Cloves of Garlic
  • 1/2 tsp of Cumin
  • Pinch of Sea Salt & Pepper
  • 2 Cup of Fresh Greens
  • 2 Tbsp of Tahini
  • 1 tsp of Lemon Juice

DIRECTIONS

1. Pre-heat the oven to 400F.
2. Combine the chickpeas, red onions, garlic, cumin, parsley, and cilantro in a food processor. Process for a few seconds, leaving the mixture a little bit chunky.
3. Form 8 small patties with the mixture and then refrigerate for an hour to let them set.
4. Bake for 45 minutes, flipping them halfway.
5. While the falafels are baking prepare the salad and the dressing by combining the tahini and lemon juice.

NUTRITIONAL VALUE (4 Falafel)
Fat: 3 g
Carbs: 29 g
Protein: 9 g
Total Calories: 171 Calories

CHICKPEA QUINOA AVOCADO SALAD

vegan meal plan

DIRECTIONS

  1. Measure out 1/4 cup of quinoa and add to a pot with 1/2 cup of water.
  2. Turn the heat on to high until it’s boiling then bring the heat down to low until all the water has been absorbed and the quinoa is fluffy.
  3. While the quinoa is cooking chop the cucumber, tomatoes and avocado into small cubes.
  4. Combine all of the vegetables in a large bowl.
  5. Add the quinoa to the vegetables once it’s done.
  6. Mix in the olive oil, salt and pepper to finish.

INGREDIENTS
(2 Servings)
1 Can of Chickpeas
1/2 Cup of Cooked Quinoa 1 Small Tomato
1/2 Cup of Diced Cucumber 1 Avocado
1 Tbsp of Olive Oil
Pinch of Sea Salt & Pepper

NUTRITIONAL VALUE (per serving)
Fat: 15 g
Carbs: 41 g
Protein: 11 g
Total Calories: 339 Calories

CRUNCHY KALE SALAD

INGREDIENTS

2 Cups of Kale
1 Carrot
1/2 Avocado
1/2 Cup of Chickpeas Dressing:
1 Tbsp of Tahini
1 Tbsp of Lemon Juice

DIRECTIONS

1. Preheat the oven to 350F/175C.
2. Drain and rinse the chickpeas. Dry them with a paper towel and spread them evenly on a baking tray. Bake for 45 minutes.
3. Meanwhile prepare the vegetables by rinsing and chopping up the kale, peeling and shredding the carrots, and cutting the avocado into small cubes. Set the vegetables aside.
4. Combine all the dressing ingredients into a bowl and whisk together until it forms a smooth consistency.
5. Place all of the vegetables to a bowl with the baked chickpeas and then drizzle the dressing on top.

NUTRITIONAL VALUE

Fat: 22 g
Carbs: 40 g
Protein: 16 g
Total Calories: 431 Calories

QUINOA TABOULEH

vegan meal plan

INGREDIENTS

1/4 Cup of Quinoa
1/2 Cup of Fresh Parsley 2 Tomatoes
2 Tbsp of Pine Nuts
1 Tbsp of Tahini
1 Tbsp of Olive Oil Juice of 1/2 Lemon

NUTRITIONAL VALUE

Fat: 29 g
Carbs: 36 g
Protein: 10 g
Total Calories: 423 Calories

DIRECTIONS

  1. Start by preparing the quinoa according to the directions on the packaging.
  2. While the quinoa is cooking start chopping the parsley and the tomatoes.
  3. Once the quinoa is done let it cool down for a little bit and then add all of the remaining ingredients.
  4. Mix well and serve cold.

CREAMY AVOCADO PASTA

vegan meal plan

INGREDIENTS
(2 Servings)
4 oz of Brown Rice Linguini
1 Avocado
1/2 Cup of Fresh Basil
2 Tbsp of Extra Virgin Olive Oil 2 Cloves of Garlic
1 Tbsp of Lemon Juice
Pinch of Sea Salt and Pepper

DIRECTIONS

  1. Start by preparing the pasta according to the directions on the packaging.
  2. While the pasta is cooking start preparing the avocado cream sauce by combining all of the ingredients in a food processor.
  3. Process until the consistency is nice and smooth.
  4. Add the avocado cream sauce with the noodles once they are ready.
  5. Feel free to add your favorite vegan protein source to this dish if you prefer a meal with higher protein.

NUTRITIONAL VALUE (per serving)
Fat: 27 g
Carbs: 47 g
Protein: 7 g
Total Calories: 446 Calories

VEGAN POWER BOWL

vegan meal plan

INGREDIENTS
(2 Servings)
2 Cups Kale
1 Roasted Sweet Potato 1 Avocado
1 Red Bell Pepper
1 Can of Black Bean
1 tsp of Olive Oil
Dressing:
2 Tbsp of Tahini
2 Tbsp of Lemon Juice

DIRECTIONS

  1. Pre-heat the oven at 350F/175C. Place the cube sized sweet potatoes on a baking tray with parchment paper and bake for 30 minutes.
  2. While the sweet potatoes are baking, clean and chop up the kale. Once the kale is ready mix it in with the olive oil and massage it into the kale.
  3. Chop the red pepper and avocado. Prepare the dressing by mixing the tahini and the fresh lemon juice together.
  4. Once the sweet potatoes are done, place the massaged kale at the bottom of a dish and add all of the other ingredients on top of it and finish it off with the dressing.

NUTRITIONAL VALUE (per serving)

Fat: 33 g
Carbs: 67 g
Protein: 21 g
Total Calories: 599 Calories

PORTOBELLO FAJITA BOWL

vegan meal plan

INGREDIENTS
(2 Servings)
2 Portobello Mushroom 1 Red Bell Pepper
1/4 Cup of Onions
2 Cloves of Garlic
1/2 Cup of Brown Rice 1/2 Cup of Guacamole

Fajita Seasoning:
2 Tbsp of Paprika
1 Tbsp of Garlic Powder 1 Tbsp of Onion Powder 1 tsp of Cayenne Powder

DIRECTIONS

1. Place a pan on medium heat and add the coconut oil.
2. Once the oil has melted add the onions and garlic and sauté for 1 minute.
3. Next, add the red pepper and portobello mushroom cut into long thin slices.
4. Add the fajita seasoning and cook for another 5-7 minutes.
5. Meanwhile, prepare the guacamole.
6. Once everything is ready combine the portobello mixture, brown rice and guacamole in a big bowl.

BLACK BEAN BURGER

vegan meal plan

INGREDIENTS
(2 Servings)
1 Can of Black Beans
1/4 Cup of Gluten Free Oatmeal 1/4 Cup of Chopped Onion
2 Cloves of Garlic
1/4 Cup of Fresh Parsley
1 tsp of Chilli
1/2 tsp of Cayenne Powder
1/2 tsp of Sea Salt
1/2 tsp of Pepper

NUTRITIONAL VALUE (2 Patties)
Fat: 2 g
Carbs: 46 g
Protein: 16 g
Total Calories: 262 Calories

DIRECTIONS

  1. Drain and rinse the black beans and pat dry with paper towel.
  2. Place all of the ingredients in a food processor and the mixture becomes sticky.
  3. Form 4 patties and cook on the stove top on medium heat with coconut oil.
  4. Fry the patty for about 3-5 minutes each side and then you can add any of your favourite toppings to the burger patties.

SWEET POTATO & CHICKPEA CURRY

vegan meal plan

INGREDIENTS
(2 Servings)
1.5 Cup (1 Small) of Sweet Potato 1 Can of Chickpeas
1 Cup of Coconut Milk
1/4 Cup of Onion
1 Can of Chopped Tomato
1 Tbsp of Olive Oil
1 Tbsp of Ground Turmeric
1 Tbsp of Ground Cumin
1 Tbsp of Ground Ginger
1 tsp of Sea Salt

DIRECTIONS

  1. In a large pot heat the olive oil and the onions and the spices. Cook until the onions become translucent.
  2. Next add in the rest of the ingredients, making sure that the sweet potatoes are completely covered with the liquid.
  3. Bring the curry to a boil and then turn down to a simmer for about 40 minutes or until the sweet potatoes are completely done.

NUTRITIONAL VALUE (per serving)
Fat: 26 g
Carbs: 56 g
Protein: 13 g
Total Calories: 518 Calories

TOFU ALMOND BUTTER STIR FRY

INGREDIENTS (2 Servings)
8 oz of Tofu
2 Cups of Broccoli 1 Red Bell Pepper 4 Mushrooms
1/4 Cup of Red Onion
2 Tbsp of Coconut Oil

Almond Butter Sauce:
1/4 Cup of Coconut Aminos 2 Tbsp of Almond Butter

DIRECTIONS

1. Chop all the vegetables in bite size pieces.
2. In a large pan place the coconut oil and the tofu cubed on medium heat and cook for a few minutes.
3. Once the tofu has begun to brown a little bit add all of the chopped vegetables and the sauce and cook for another 5-10 minutes (depending on how you like your vegetables).
4. Turn the heat off, take the cover off and let the sauce thicken up for a few minutes before serving.

NUTRITIONAL VALUE (per serving)
Fat: 43 g
Carbs: 49 g
Protein: 25 g
Total Calories: 563 Calories

ZOODLES & LENTIL MEATBALLS

vegan meal plan

INGREDIENTS (2 Servings)
2 Zucchinis
1 Cup of Cooked Lentils
1/4 Cup of Quinoa
1/2 Cup of Almond Flour
1/4 Cup of Chopped Onion 2 Garlic Cloves
2 Tbsp of Italian Seasoning
400 ml of Marinara Sauce

DIRECTIONS

  1. Start by preparing the lentils and quinoa according to directions on the package.
  2. Once the lentils and quinoa are ready add everything except for the marinara sauce and zucchini in the food processor.
  3. Process until it is completely smooth. Roll out 10 small “meatballs” with the lentil mixture.
  4. Heat olive oil in a large pan and cook the meatballs for 5 minutes.
  5. Next add the marinara sauce to the pan, mix in with the meatballs and cook for another 5 minutes.
  6. Serve over spiralized zucchini. If you do not have a spiralizer you can create linguini noodles out of zucchini with a regular peeler.

NUTRITIONAL VALUE

(per serving)
Fat: 18 g
Carbs: 55 g
Protein: 20 g
Total Calories: 441 Calories

MEXICAN STUFFED PEPPERS

vegan meal plan

INGREDIENTS
(2 Servings)
2 Red Bell Peppers
1/4 Cup of Quinoa
1/2 Cup of Black Beans
1/2 Cup of Salsa
1/4 Cup of Fresh Chopped Cilantro
1 tsp of Paprika
1 tsp of Chili Powder
Pinch of Sea Salt & Pepper

DIRECTIONS

  1. Pre-heat the oven to 350F/175C and bake the peppers for 10 minutes on a baking tray.
  2. Meanwhile, cook the quinoa according to the directions on the packaging.
  3. Mix all of the ingredients into a bowl then take the red pepper out of the oven and stuff them with the mixture.
  4. Place the stuffed peppers back on the baking sheet and bake for another 10 minutes.

NUTRITIONAL VALUE (per serving)
Fat: 2 g
Carbs: 44 g
Protein: 12 g
Total Calories: 238 Calories

TOFU PAD THAI

vegan meal plan

INGREDIENTS
(2 Servings)
8 oz of Tofu
4 oz of Brown Rice Noodles
1 Cup of Bean Sprouts
1/2 Cup of Green Onions
1 Cloves of Garlic
1/4 Cup of Coconut Aminos
2 Tbsp of Almond Butter
1 Tbsp of Coconut Oil

DIRECTIONS

  1. Place a pan on medium heat and add the coconut oil.
  2. Finely chop the garlic and onions and place it in the pan with the cubed tofu. While the tofu is sautéing, fill up a pot with water and bring to a boil.
  3. Once the water is boiling add the brown rice noodles.
  4. When the tofu is starting to brown add in the bean sprouts.
  5. Mix together the coconut aminos and the almond butter to form a thick sauce and toss it in the pan and lower the heat.
  6. Cook for another 5 minutes.
  7. Once the tofu and the noodles are ready, combine them in a plate.
  8. Add the fresh green onions on top.

NUTRITIONAL VALUE (per serving)
Fat: 26 g
Carbs: 58 g
Protein: 24 g
Total Calories: 485 Calories

HUMMUS & VEGETABLES

vegan meal plan

INGREDIENTS
(4 servings)
1 Can of Chickpeas
1/4 Cup of Tahini
2 Tbsp of Extra Virgin Olive Oil 2 Tbsp of Lemon Juice
1 Clove of Garlic
1 tsp of Cumin
1/2 tsp of Sea Salt
1 Cup of Cucumber Sticks

DIRECTIONS

  1. Start by preparing the chickpeas. If you are preparing dry chickpeas follow the instructions on the packaging or if you are using canned make sure to drain the chickpeas and rinse them well.
  2. Once the chickpeas are ready, place all of the ingredients in a food processor and process until it forms a smooth and creamy texture.
  3. Store the hummus into an airtight container or portion it out immediately into 4 servings.

NUTRITIONAL VALUE (per serving)
Fat: 16 g
Carbs: 22 g
Protein: 8 g
Total Calories: 251 Calories

CARROTS & ALMOND BUTTER

vegan meal plan

INGREDIENTS

2 Carrots
1 Tbsp of Almond Butter

NUTRITIONAL VALUE

Fat: 19 g
Carbs: 13 g
Protein: 5 g
Total Calories: 229 Calories

DIRECTIONS
1.
Slice the carrots into sticks and use the almond butter as a dip.

SEED CRACKERS & GUACAMOLE

vegan meal plan

INGREDIENTS
(Makes 4 Servings)
1/4 Cup of Chia Seeds
1/4 Cups of Sesame Seeds
1/4 Cups of Sunflower Seeds
1/2 Tbsp of Herb Mix Seasoning
1/2 tsp of Sea Salt
1 Cup of Water

Guacamole:
1/2 Mashed Avocado
Juice of Half a Lime
Pinch of Sea Salt

DIRECTIONS

1. Preheat the oven to 175C
2. Combine all the seeds together with water and seasonings. Let the mixture sit for 5 minutes.
3. Line a baking sheet with parchment paper and spread the seed mixture evenly until flat.
4. Bake for 30 minutes then remove from the oven, cut them into squares, flip them and bake for another 15 minutes.
5. Meanwhile, combine the guacamole ingredients in a bowl and mash until you have your desired consistency.

NUTRITIONAL VALUE (per serving)
Fat: 24 g
Carbs: 14 g
Protein: 8 g
Total Calories: 280 Calories

CACAO COCONUT BALLS

INGREDIENTS
(Makes 10 Balls)
1 Cup of Almonds
1/2 Cup of Shredded Coconut
8 Medjool Date
2 Tbsp of Raw Cacao Powder

DIRECTIONS

  1. Remove the pit from the dates. Combine all the ingredients in a food processor and mix until it forms a doughy mixture.
  2. Form 10 balls with the mixture and then store them into the fridge to preserve freshness.

NUTRITIONAL VALUE (2 balls)
Fat: 18 g
Carbs: 36 g
Protein: 6 g
Total Calories: 324 Calories

APPLE PIE BITES

DIRECTIONS

  1. Remove the pit from the dates. Combine all the ingredients in a food processor and mix until it forms a doughy mixture.
  2. Form 10 balls with the mixture and then store them into the fridge to preserve freshness.

INGREDIENTS (10 balls)

8 Medjool Dates
1 Cup of Dried Apples 1 Cup of Walnuts
1 tsp of Cinnamon

NUTRITIONAL VALUE (2 Balls)
Fat: 16 g
Carbs: 44 g
Protein: 5 g
Total Calories: 314 Calories

OATMEAL COOKIES

INGREDIENTS
(8 Cookies)
1 Cup of Gluten Free Oatmeal
1 Ripe Banana
1 tsp of Cinnamon
Optional: Add nuts, dried fruit or chocolate chips to customize the cookies to your liking.

DIRECTIONS

1. Preheat the oven at 375F/200C.
2. In a bowl, mash the banana and add the oats, cinnamon and any additional ingredients if you choose.
3. Combine until it forms a sticky and even mixture.
4. Divide the mixture into 8 equal cookies and place them on a baking sheet. Bake for 8 minutes.

NUTRITIONAL VALUE (per cookie)
Fat: 1 g
Carbs: 19 g
Protein: 3 g
Total Calories: 99 Calories

EASY TRAIL MIX

vegan meal plan

INGREDIENTS
(3 servings)
1/2 Cup of Coconut Chips 1/4 Cup of Almonds
1/4 Cup of Pumpkin Seeds

NUTRITIONAL VALUE (per serving)
Fat: 20 g
Carbs: 9 g
Protein: 10 g
Total Calories: 256 Calories

DIRECTIONS

1. Place all of the ingredients in an air tight jar and store somewhere cool or immediately divide the trail mix into 3 portions.

COCONUT CHIA PUDDING

vegan meal plan

INGREDIENTS
(4 Servings)
1 Can of Coconut Milk
1/4 Cup of Chia Seeds
1 Tbsp of Maple Syrup
1 tsp of Vanilla Extract
1 Cup of Berries

NUTRITIONAL VALUE (per serving)
Fat: 25 g
Carbs: 14 g
Protein: 5 g
Total Calories: 299 Calories

DIRECTIONS

  1. Combine all of the ingredients in a bowl except the berries. Stir well and then transfer the mixture to a sealed container.
  2. Let the chia seed pudding sit in the refrigerator for 3 hours or overnight.
  3. Once it is ready you can separate it into 4 servings and add a handful of berries on top.

Kitchen And Meal Prep Tools

  1. Vitamix. My Vitamix is the most versatile and used tool I own. I use it for my smoothies, bowls, spreads, sauces, ice cream, and more. If you’ve been thinking about getting one, you won’t regret it. You will only wonder how you lived with other blenders before!
  2. Food processor. If you don’t have a food processor you can replace it with a Vitamix but I prefer using one for nut butter, hummus, and energy balls.
  3. Food storage containers. If you plan on doing any meal prep, you need some food containers that make things easier for you. I like these ones for lunch and dinner servings and they are also microwave friendly.
  4. Spiralizer. This a great tool to make noodles out of zucchini, cucumber, carrot, sweet potato, and other foods.

Vegan Meal Plan FAQ

Do I need to count calories while on the Meal Plan?

If you follow the meal plan as described there is no need to count calories. The plan provides 1600-1800 and focuses on nutrient-dense whole foods.

If you know your calorie requirements are too different from this you can increase/decrease the serving size according to your needs.

Do I need to take supplements?

The only nutrient that you can not get from a vegan diet is Vitamin B12 so I would def recommend supplementing it. See my recommendations here.

There are a couple of nutrients that are a bit harder depending on your lifestyles and food choices so you might want to consider a Vegan Multivitamin to get all your need covered. See my recommendations here.

As always, check with your doctor or nutrition professional before making any changes to your diet.

MUST-READ VEGAN ARTICLES

Here are some of the most common questions about veganism to get you familiarised with it as you begin your Vegan Meal Plan

TAKEAWAY

This Vegan Meal Plan is a great way to help you transition to a plant-based diet. If you are new to this lifestyle do not worry if you make a mistake or do not follow it exactly as it is.

It can take some time to change your habits but eating a whole-foods plant-based diet in the long term will support your health, mood, performance and overall well being.

Want this plan in a pdf? Get it by signing up in the form below!

Share

A tiny request: If you liked this post, please share this?

Most people don’t share because they feel that us bloggers don’t need their “tiny” social share. But 

I built this blog piece by piece, one small share at a time, and will continue to do so. So your support is really appreciated! 

Pin it or Share it to your favorite Vegan Facebook Group!

The Share buttons are right above this message!

Or you can Follow me on Pinterest for more resources and tools on Plant Based Fitness & Bodybuilding


Thank you so much!

Leave a Comment

error: Content is protected !!
Thank you! Your Free Guide Is On Its Way To Your Inbox!
BUT WAIT… Check out this offer if you want to get faster and better fast loss results!

#1 FEMALE FAT BURNER

Burn Stubborn Fat Easily & Finally Achieve Your Body Goals

  • Reduce Cravings And Calorie Intake
  • Support Fast Metabolism
  • Boost Energy And Focus
  • Includes 3g daily dose of clinically proven ‘Glucomannan’
  • Cutting edge, natural ingredients – No harmful stimulants.
  • Thousands of satisfied customers.