Planning Nutritious Vegan Meals: A 7-Day Plan
When transitioning to a vegan diet, having a solid meal plan ensures you get balanced nutrition. This complete 7 day vegan meal plan provides tasty plant-based breakfast, lunch, dinner and snack ideas so you can eat well while avoiding animal products.
Benefits of Following a Vegan Meal Plan
Having weekly vegan menu ideas on hand delivers advantages like:
- Takes the guesswork out of cooking plant-based
- Helps track nutrients to address any gaps
- Saves time meal prepping ingredients
- Adds variety so your diet is sustainable long-term
This vegan meal planner provides complete shopping lists and recipes tailored to fit a 2000 calorie diet. Adjust serving sizes as needed to meet your individual daily needs.
7 Day Vegan Diet - Essential Nutrients
When going vegan, pay special attention daily to nutrients that may fall short without meat/dairy. A mix of whole plant foods can provide what you need but tracking intake helps.
Protein
Getting enough protein protects muscle mass and powers you through workouts. 56g daily is a reasonable goal. Rely on foods like:
- Tofu, tempeh
- Beans, lentils
- Nut butters, nuts, seeds
Omega-3s
2.2g per day provides anti-inflammatory benefits. The short chain ALA omega-3 converts poorly compared to DHA/EPA but helps meet minimal needs from:
- Flaxseeds, chia
- Walnuts
- Edamame
Iron
Support oxygen transport and energy levels with 32mg iron daily. Combine vitamin C rich foods to enhance absorption. Get your fill from:
- Lentils, beans
- Tofu, tempeh
- Dark leafy greens
Vitamin C
75mg minimum protects cells and iron absorption. Aim beyond 100mg for smokers. Citrus fruits and veggies like:
- Red bell peppers
- Broccoli
- Strawberries
- Orange
Vitamin D & Calcium
Crucial for bone health at 600IU Vitamin D, 1000mg calcium. Get both from:
- Fortified plant milk
- Tofu
- Leafy greens
Zinc
Support immunity and wound healing with 15mg+ zinc found in:
- Beans, chickpeas
- Nuts and seeds
- Oats
B12
Nerve function relies on 2.4μg vitamin B12 only found in animal products or fortified foods/drinks like:
- Non-dairy milk
- Nutritional yeast
- Cereals
7 Day Vegan Meal Plan & Recipes
This complete vegan week long meal plan provides balanced nutrition including healthy plant fats, complex carbs, and sufficient calories:
Day 1
Breakfast: Veggie scramble with kale, tomatoes, beans, avocado toast Lunch: Quinoa chickpea Buddha bowl Dinner: Lentil sloppy joes with baked sweet potato fries Snacks: Hummus with carrot sticks, apple with almond butterDay 2
Breakfast: Breakfast burrito with tofu, peppers, spinach Lunch: Peanut sesame noodle salad Dinner: Vegan lasagna loaded with vegetables Snacks: Energy bites, mixed berriesDay 3
Breakfast: Tofu veggie scramble breakfast wrap Lunch: Hearty lentil and barley soup Dinner: Falafel wraps with tomato, cucumber, hummus Snacks: Edamame, orange segmentsDay 4
Breakfast: Overnight oats with chia seeds, almond milk Lunch: Quinoa tabbouleh salad Dinner: Veggie sushi rolls Snacks: Trail mix, appleDay 5
Breakfast: Avocado toast with chickpeas Lunch: Barley risotto with peas and mushroom Dinner: Veggie fajitas with grilled peppers, onion, seasoned tofu Snacks: Dark chocolate, strawberriesDay 6
Breakfast: Chickpea scramble breakfast burrito Lunch: Curried red lentil soup Dinner: Loaded baked potato with broccoli Snacks: Roasted pumpkin seeds, orangeDay 7
Breakfast: Banana almond milk smoothie Lunch: Spicy peanut quinoa Buddha bowl Dinner: Rice and veggie stir fry Snacks: Apple and almond butter sandwich7 Day Vegan Meal Plan PDF with Recipes
Get full instructions for making each recipe in this vegan weekly plan with the complete guide: 7 Day Vegan Meal Plan PDF
Print out the shopping lists, preview nutritional data, get ingredient substitutions and customize this flexible pescatarian plan to suit your needs with simple, tasty recipes the whole family can enjoy.
FAQs
Is this 7 day vegan plan suitable for a weight loss diet?
Yes, this 2000 calorie vegan meal plan can support a healthy 1-2 pound per week weight loss for someone who needs to lose 10 or more pounds, when combined with exercise. Adjust serving sizes based on your calorie needs for faster or slower loss as desired.
Can I customize the 7 day vegan menu plan meals and recipes?
Definitely, adapt individual meals by replacing any recipes with your personal vegan favorites while preserving a similar balance of proteins, healthy fats and nutrient-dense carbohydrates for balanced nutrition.
Do I need supplements on a 7 day vegan diet plan?
A regular supplement providing at least 2000 IU Vitamin D (if not getting enough sun exposure), plus a reliable source of B12 like a daily multivitamin, nutritional yeast or fortified plant milk helps cover all your nutrient bases.
What if I can’t find all the ingredients for these vegan meals?
The meal plan shopping lists provide a variety of ingredient swaps you can use for flexible substitutions, while stores like Whole Foods have every specialty item that might be new when going completely plant based in your diet.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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