The Best 7-Day Healthy Vegan Meal Plan

Vegan Meal Plan : It can be wholesome and delightful to eat a vegan diet, or even just include more plant-based items in your diet. Reduced risk for diabetes, heart disease, and certain types of cancer has been linked to eating more beans, whole grains, fruits, vegetables, nuts, and seeds, according to research. Additionally, a vegan diet may make it easier for you to lose weight because the high-fiber meals keep you full and content all day.

This 1,200 calorie vegan meal plan offers a range of nutrient-dense foods and balanced meals to ensure you’re getting the nutrients you need each day. It also positions you to lose 1 to 2 pounds per week in a healthy manner. This plant-based meal plan provides a week of good eating, whether you’re a full-time vegan or just seeking for healthy vegan food ideas.

Estimated reading time: 5 minutes

How to Prepare Your Meals for a Week:

1- Prepare a batch of the vegan pancakes for the first, fifth, and seventh days’ breakfast. When ready to eat, freeze the cooked pancakes in a single layer in an airtight container. Reheat in the microwave.

2- Prepare a large quantity of Basic Quinoa for dinner on Day 5 and lunch on Day 2.

3 – Prepare the quinoa and chia oatmeal mix on Day 4. The dry mixture can be kept for up to a month in an airtight container.

(Day 1) 7-Day Healthy Vegan Meal Plan :

Breakfast {296 calories}

2 Vegan Pancakes
1/4 cup blackberries
1 Tbsp. peanut butter
Combine one teaspoon of warm water and peanut butter (or more, as needed, to thin out the peanut butter). Pour over the pancakes.

A.M. Snack {150 calories}

3/4 cup edamame pods, seasoned with a pinch of salt

Lunch {245 calories}

1 serving White Bean & Avocado Toast
1 cup sliced cucumber

P.M. Snack {30 calories}

1 small plum

Dinner {499 calories}

1 serving Falafel Salad with Lemon-Tahini Dressing

1,221 calories, 50 g protein, 137 g carbs, 38 g fiber, 59 g fat, and 1,586 mg salt are included in the daily totals.

Day 2 – Vegan Meal Plan

Breakfast {262 calories}

1 serving Peanut Butter & Chia Berry Jam English Muffin

A.M. Snack 

1/2 cup edamame pods, seasoned with a pinch of salt

Lunch 

4 cups White Bean & Veggie Salad

P.M. Snack 

—————–

Dinner {500 calories}

2 cups Black-Bean Quinoa Buddha Bowl

Total daily intake: 1,220 calories, 48 g of protein, 153 g of carbohydrates, 46 g of fiber, 53 g of fat, and 1,370 mg of sodium.

Day 3

Breakfast {266 calories}

1 serving Peanut Butter-Banana Toast

A.M. Snack {114 calories}

2 Tbsp. pumpkin seeds (pepitas)

Lunch {325 calories}

4 cups serving Green Salad with Edamame & Beets

P.M. Snack {62 calories}

2 cups air-popped popcorn

Dinner {466 calories}

1 1/2 cups Roasted Cauliflower & Potato Curry Soup
1/2 small whole-wheat pita, toasted
1/3 cup hummus

Save one serving of the Roasted Cauliflower & Potato Curry Soup for lunch on Day 4 in a leak-proof meal prep container (to buy: amazon.com, $7.19).

1,213 calories, 49 g protein, 132 g carbs, 34 g fiber, 57 g fat, and 1,760 mg salt are included in the daily totals.

Day 4

Breakfast {296 calories}

Meal-Prep Tip: Prepare the Quinoa & Chia Oatmeal Mix and store in an airtight jar for up to one month. 1/3 cup Quinoa & Chia Oatmeal Mix heated with 1 1/4 cups unsweetened soymilk.

A.M. Snack {30calories}

1 small plum

Lunch {309 calories}

1 1/2 cups Roasted Cauliflower & Potato Curry Soup
1/2 small whole-wheat pita, toasted

P.M. Snack {114 calories}

Pumpkin seeds, 2 tablespoons (pepitas)

Dinner {472calories}

1 serve Hummus Dressing and Stuffed Sweet Potato
1,222 calories, 51 g protein, 177 g carbs, 40 g fiber, 40 g fat, and 1,327 mg salt are included in the daily totals.

Day 5

Breakfast {296 calories}

Pancakes, two vegan
Blackberries, 1/4 cup
Peanut butter, 1 tablespoon
Combine one teaspoon of warm water and peanut butter (or more, as needed, to thin out the peanut butter). Pour over the pancakes.

A.M. Snack

——————

Lunch {325 calories}

1 sandwich with hummus and vegetables

P.M. Snack {100 calories}

Edamame pods in the amount of 1/2 cup, lightly salted

Dinner {487 calories}

Chickpea Curry, 1 cup
1,208 calories, 44 g protein, 149 g carbs, 33 g fiber, 50 g fat, and 1,253 mg sodium are found in 1 cup of basic quinoa daily totals.

Day 6

Breakfast {262 calories}

offering English muffins with peanut butter and chia berry jam

A.M. Snack {17 calories}

14 cup of hummus
Cut two medium-sized celery stalks into sticks.

Lunch {308 calories}

1 vegan lunch box with 2 tablespoons of pumpkin seeds (pepitas)

Dinner {525 calories}

1 plate of peanut-sauced Thai spaghetti squash
Vegan Thai Cucumber Salad, 1 cup

1,211 calories, 51 g protein, 118 g carbs, 32 g fiber, 65 g fat, and 2,065 mg salt are included in the daily total.

Day 7

Breakfast {296 calories}

Pancakes, two vegan
Blackberries, 1/4 cup
Peanut butter, 1 tablespoon
Combine one teaspoon of warm water and peanut butter (or more, as needed, to thin out the peanut butter). Pour over the pancakes.

A.M. Snack {62 calories}

1 small orange

Lunch {325 calories}

Green salad with edamame and beets, 4 cups

P.M. Snack {93 calories}

three cups of air-popped popcorn

Dinner {434 calories}

1 portion Bowl of Rainbow Veggie Spring Rolls

1,209 calories, 45 g protein, 144 g carbs, 32 g fiber, 51 g fat, and 1,732 mg salt are included in the daily totals.

It Was You!
You’ve successfully completed this vegan weight-loss diet. Maybe you followed through with each and every meal and snack, or maybe you just used it as a model for a vegan diet. In any case, we hope you enjoyed, learned from, and enjoyed our strategy. A plant-based diet meal plan is a good strategy to shed pounds and keep them off. Try one of our other nutritious vegetarian or vegan meal plans and keep up the good work.