1-Week Vegan Meal Plan

This plant-based meal plan will help you ease into the vegan lifestyle.

Whether you’re just getting into plant-based eating, or are already a pro, this vegan meal plan is a great source of fun and unique plant-based recipes! It’s an excellent way to try a variety of different, flavorful, animal product-free meals. You can pick and choose a few recipes that you’d like to try, or follow the plan exactly as it’s laid out. But no matter how many you decide to try, we’re confident you’re going to love them!

Benefits of Veganism

Our Plant-Based Ramen with Edamame makes an awesome lunch or dinner!

There are a few reasons to go vegan, including its positive environmental impacts, lack of animal cruelty, and even a few health benefits! A vegan diet that is high in fruit, vegetables, grains, and plant-based proteins, including legumes, nuts, and seeds, has been shown to have many health benefits such as promoting heart health, brain function, and even helps balance blood sugar. With all of those plant-based ingredients, this diet is rich in amazing essential vitamins and nutrients- just make sure you are getting a lot of variety so you don’t miss out on anything (especially things like iron and B vitamins). You may love this diet for the health benefits, or just your love for animals or the environment. Whatever your reasoning, give this 1-week vegan meal plan a try and see if it works for you!

Not sure if you’re ready for the full vegan diet yet? Try our 5 Daily Plant-Based Menus for Transitioning o a Vegan Lifestyle to get you prepped for this plan!

What Is and Isn’t Vegan?

healthy pancakes

Below we’ve drawn out what all fits on this diet and what doesn’t just to give you a better idea of what to keep in your pantry!

Here’s what’s allowed:

  • All fruit
  • All vegetables
  • Plant-based oils
  • Plant-based milk and other plant-based dairy (cheeses and yogurts)
  • Soy (including soy milk, tofu, tempeh, etc)
  • Herbs and spices
  • Nutritional yeast
  • Grains
  • Legumes
  • Nuts
  • Seeds

Here’s what’s not:

  • Meat or poultry
  • Seafood
  • Eggs
  • Animal dairy (cow’s milk, goat’s milk, etc)
  • Honey
  • Gelatin

All of the recipes below fit these guidelines, however, there are many more that we offer that you can just make swaps! For example, nutritional yeast is a great swap for parmesan cheese, while you can make a plant-based egg for baked goods by mixing flaxseeds with water. Let us know if you have any other go-to vegan swaps, tips, or tricks!

1-Week Vegan Meal Plan

You can make all of the recipes included in each day, or just try one new one to try!

Day 1

Make our Chickpea Stuffed Acorn Squash for a healthy, vegan meal!

Breakfast: Protein Packed Vegan Omelette

Lunch: Plant-Based Ramen with Edamame

Snack: Avocado Spinach Smoothie

Dinner: Chickpea Stuffed Acorn Squash

Day 2

Breakfast: Chocolate Chip Vegan Pancakes

Lunch: Southwest Veggie Wraps

Snack: Sea Salt Skillet Popcorn

Dinner: Vegan Coconut Curry

Day 3

Our spicy breakfast tacos are vegan and delicious!

Breakfast: Spicy Breakfast Tacos

Lunch: Quinoa Veggie Rolls

Snack: Peach Salsa and Tortilla Chips

Dinner: Farro and Black Bean Buddha Bowl

Day 4

Breakfast: Vegan Caramel Apple Parfait

Lunch: Avocado Hummus Bowl

Snack: No-Bake Lemon Turmeric Energy Bites

Dinner: Vegetable Teriyaki Stir Fry

Day 5

Breakfast: White Bean Avocado Toast

Lunch: Roasted Vegetable Quinoa Buddha Bowl

Snack: Baked Apple Chips

Dinner: Greek Rice Stuffed Peppers

Day 6

Fuel your day with this cherry pistachio overnight oats breakfast recipe

Breakfast: Cherry Pistachio Overnight Oats

Lunch: Fusion Lunch Burritos

Snack: Healthy Trail Mix (Just make sure you use vegan chocolate chips!)

Dinner: Instant Pot Vegan “Pot Roast” with Mushrooms

Day 7

Vegetarians nd meat-eaters alike will love these crispy zucchini tacos!

Breakfast: Peach Pie Breakfast Parfait

Lunch: Vegan Chicken Salad

Snack: Fried Apple Pie

Dinner: Crispy Zucchini Tacos with Chipotle Cream Recipe

Tell us what you think about this 1-week vegan meal plan! Or, try some of our other meal plans!

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Kelsey Butler, MS, RDN

Kelsey Butler is a Registered Dietitian and recipe developer. From a young age, Kelsey found a love for creating delicious recipes. Now, with a Master's in Nutritional Sciences, Kelsey uses her culinary skills to create healthy and unique recipes for many different diets. She is passionate about creating a healthy relationship with all foods and recipes that everyone can enjoy. Kelsey has a passion for cooking, but she also enjoys the outdoors, staying active, and traveling. She is currently living with her partner in New Zealand.

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