The Complete Vegan Meal Plan and Sample Menu
The Complete Vegan Meal Plan:
- If you’re looking to start following a vegan diet, you’ve come to the right place!
- We’ve put together this month-long vegan meal plan, as well as an accompanying sample menu to get you started on your plant-based journey.
- The best part? It takes just minutes to prepare and it costs less than $3 per serving! So what are you waiting for?
- Veganism has never been easier or more delicious! Be sure to read the full article for all of the details!
Monday – Healthy Breakfast Burrito with Fruit
In Vegan Meal Plan You know breakfast is key for starting off your day on a good note. But no matter how healthy your usual AM meal might be, it’s always nice to shake things up once in a while.
These burritos are super easy to throw together, yet protein-packed—and they can easily be made vegetarian by simply leaving out meat or swapping in your favorite veggie meat replacement.
A few sliced scallions or salsa make great toppings, if you’re feeling spicy! Other optional additions include crumbled tofu or black beans for added oomph; extra cheese (vegans eat cheese too!); diced jalapenos; cooked eggs; saute´ed veggies such as onions and mushrooms; spinach or kale…just about anything you can dream up.
Tuesday – Garlic Quinoa Stir Fry with Tofu
In Vegan Meal Plan If you are just starting out on a vegan diet, garlic is your friend. It’s packed with antioxidants and wards off illness-causing bacteria when eaten raw.
This Garlic Quinoa Stir Fry recipe is a great example of how to cook flavorful, healthy food while sticking to your vegan meal plan.
Because quinoa is higher in protein than most grains, it can serve as a great base for hearty vegetarian recipes like stir fry that might otherwise be based around meat.
Simply add vegetables, some tofu for substance and top with a quick garlic sauce made from soy sauce or tamari, ginger root, sesame oil, brown sugar (or honey) and fresh minced garlic. Be sure to use a non-stick skillet so that you can clean up quickly after cooking!
Wednesday – Grilled Cheese Sandwiches With Greens
These sandwiches are packed with flavor and nutrition. The creamy, rich spread made from a mix of vegan mayonnaise, red wine vinegar, apple cider vinegar, mustard powder, agave nectar, salt and pepper is what really makes them shine.
Enjoy it on toast or in a wrap; simply toss your greens with lemon juice or balsamic vinegar. Top it all off with juicy tomatoes picked straight from your garden or farmer’s market. Yum! This meal will make 4 meals for 2 people (leftovers).
Thursday – Spicy Tofu Stir-Fry With Noodles: Take advantage of seasonal vegetables by choosing zucchini, bell peppers and eggplant to round out your stir-fry. Add some protein by using tofu instead of meat—it’s a healthier option that’s low in calories but high in protein.
And don’t forget to add some whole grains like brown rice or quinoa to fill you up even more! Serve with a side salad for an easy meal that will make 6 servings (enough for 3 days) .
Thursday – Roasted Chili Spaghetti Squash Boats
Prepare your spaghetti squash by roasting it in an oven. Once roasted, scrape out all of its flesh and create small boats.
In a large skillet over medium heat, saute´ onions, mushrooms, zucchini, red pepper until soft. Season with salt, pepper, garlic powder.
Stir in spaghetti squash flesh into vegetables along with 1 can of black beans (drained). Allow to simmer for about 10 minutes or until liquid has evaporated or been absorbed by veggies.
Add in chili powder and additional salt and pepper if desired along with additional spices. Mix everything together so that well combined then scoop into boats on plate.
Top with shredded cheddar cheese (optional) serve warm! This dish is great on its own or served over brown rice/quinoa mixed greens! Enjoy!
Friday – Roasted Veggie Salad
This salad contains a mix of roasted root vegetables, along with chickpeas, cherry tomatoes, and dried cranberries.
Tossed in a homemade vinaigrette dressing (made with olive oil, apple cider vinegar, mustard powder, salt and pepper), it’s an easy vegan dish that’s packed with protein.
Serve on a bed of greens or brown rice for added protein. The best part? It’s super simple to make! Just toss your favorite veggies in some olive oil; add spices like garlic powder or salt-free seasoning blends; bake at 375 degrees F for 20-25 minutes.
Cool slightly before tossing with your other ingredients. Serves 1-2 people depending on portion size/meal prep desired.
Saturday – Cashew Chicken Salad Tacos
Tacos are a favorite meal choice for my husband and me. Tacos are quick, tasty, light, fresh, and can be made into endless variations.
The crunch of romaine lettuce against a soft flour tortilla makes a great low-carb alternative to traditional taco shells. Cashew Chicken Salad Tacos can be eaten on their own as an appetizer or entre´e or they make a great addition to any potluck table.
They’re perfect to bring along to picnics because they don’t need any special equipment to prepare or serve them. They store well in Tupperware containers so you can take them out when you get where you’re going and just let them sit until it’s time to eat.
And if you have leftovers, they taste even better! In fact, we like these tacos so much that we sometimes double up on ingredients and make two different kinds at once. This recipe is easily doubled if you want to do that. I hope your family enjoys these tacos as much as mine does!
Sunday – Sweet Potato Pie Smoothie Bowls
In a large bowl, combine 3/4 cup of sweet potato, 1 cup of almond milk, 1/2 banana, 1 teaspoon of cinnamon and 1/4 teaspoon vanilla extract.
Use an immersion blender to mix until smooth. Top with chia seeds, hemp seeds or flax seeds. Enjoy cold or warm! You can also add fresh or frozen fruits if you like.
Replace sweet potato with pumpkin in fall months for a similar flavor! The sweetness from the banana should be enough to replace any sugar you might use in your smoothie bowls.
If not, try using dates or maple syrup instead. Serve with fruit on top (like pineapple), nut butter on top (like peanut butter) or coconut cream on top (like my Coconut Cream Pie Smoothie Bowl).
If you don’t have time to make these ahead of time, try mixing up all ingredients except toppings and blending them together before work so that they’re ready when it’s time for breakfast.
Just put toppings on after work! I prefer making smoothie bowls because it feels more like eating dessert than breakfast but there are definitely other options out there: I love overnight oats, breakfast burritos and parfaits too!