7-Day Vegan Meal Plan & Recipe Prep

The vegan diet is a vegetarian diet that eliminates all animal products. This means no eggs, dairy, or animal byproducts like honey. Because this diet eliminates large portions of food groups, it’s important to do some planning to prevent nutrient deficiencies. A seven-day vegan meal plan is a great tool that can help you create balanced meals and make sure you get the vitamins and minerals you need.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money. 

Why Nutrition is Important on a Vegan Meal Plan

Eating a plant-based diet (such as a vegan diet) may lower your risk of Type 2 diabetes and heart disease and increase your lifespan.

When following a vegan diet you eat grains, legumes, nuts and nut butters, seeds, plant-based dairy alternatives, fruits, and vegetables. You omit all animal products, including eggs, dairy, and any foods that contain animal byproducts like honey, whey, casein, and gelatin.

Though eating more plant foods benefits your health, the vegan diet is a bit restrictive and may put you at risk of nutritional deficiencies, if not properly planned. Nutrients of concern in the vegan diet include:

• Calcium: You need calcium to maintain bone health. Adults need 1,000 to 1,300 milligrams a day. Vegans can get calcium from foods such as calcium-fortified plant milk, calcium-set tofu, leafy greens, beans, and almonds.
• Iron: Iron is also a nutrient of concern in the vegan diet. Poor iron intake increases the risk of anemia. Adults need 8 to 18 milligrams of iron a day. When following a vegan diet, it’s important to include foods rich in iron like legumes, leafy greens, and soybeans. Combining these iron-rich foods with foods rich in vitamin C — peppers, tomatoes, and cruciferous vegetables — improves iron absorption.
• Zinc: Though zinc is in grains, nuts, seeds, and vegetables like broccoli, intake is low in people who follow a vegan diet, especially children. Adults need 8 to 11 milligrams a day. Fortified cereals, pumpkin seeds, and lentils are good vegan sources of this essential mineral.
• Vitamin B12: Vitamin B12 is an essential nutrient mostly found naturally in animal products (meat, poultry, dairy). You need this B vitamin to make red blood cells, maintain nerve function, and support heart health. To meet your daily vitamin B12 needs on a vegan diet — 2.4 micrograms per day — you need to eat foods fortified with B12 like cereal, plant milk, and nutritional yeast. Or, take a nutritional supplement. 
• Vitamin D: Vitamin D is found in only a few foods, which is why cow’s milk is fortified with the essential nutrient. Your body makes vitamin D through sun exposure. On the vegan diet, you can get vitamin D from fortified plant milk or cereals, or mushrooms exposed to ultraviolet (UV) light.
• Protein: Many non-vegetarian eaters worry that vegetarians and vegans can’t possibly get enough protein in their diet. However, many plant foods contain protein, including grains, beans, peas, lentils, vegetables, nuts, and seeds. Some are even complete sources of protein like soy products, pistachios, quinoa, and hemp seeds. Though protein requirements vary, most people need at least 46 to 56 grams a day.
• Omega-3 fatty acids: Omega-3 fatty acids are essential fats that support brain health, immune function, and the formation of cell membranes. Fatty fish are the best sources of these fats and a nutrient of concern for those following a vegan diet. Adults need 1.1 to 1.6 grams of omega-3 fatty acids a day. Walnuts, flaxseeds, and chia seeds contain the plant versions of these fats. However, the omega-3s in plant foods aren’t the same as the omega-3s in fatty fish and the body has to convert the plant fats into the desired form. Algae and seaweed contain the same form of omega-3s as fatty fish.

Creating balanced meals is vital when following a vegan meal plan because of all the nutrients of concern. Talk to a healthcare provider such as a registered dietitian for guidance. You may also need to take a nutritional supplement to make sure your body is getting everything it needs.

7-Day Sample Vegan Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

Each day of this seven day vegan meal plan includes three meals and three snacks that contain a balanced mix of carbohydrates, protein, and fat. It’s OK to swap out foods on the meal plan. However, try to use foods with a similar nutritional profile when making an exchange.

For example, using chickpeas in place of black beans is an equal exchange. But replacing black beans with a highly processed meat alternative like vegan chicken nuggets may add more sodium, fat, and carbs.

Day 1

Breakfast

• Banana-nut overnight oats (1/2 cup rolled oats, 1 cup fortified plain soymilk, 2 tablespoons chia seeds, four walnut halves chopped, and half a medium banana sliced - mix ingredients in sealable container and refrigerate overnight)

Macronutrients: approximately 475 calories, 18 grams of protein, 60 grams of carbohydrates, and 20 grams of fat

Snack

• 1 medium apple
• 1 tablespoon almond butter

Macronutrients: approximately 193 calories, 4 grams of protein, 28 grams of carbohydrates, and 9 grams of fat

Lunch

• Blueberry kale salad (3 cups fresh kale chopped, 1/2 cup fresh blueberries, 10 unsalted dry roasted almonds, 1/2 cup low-sodium canned chickpeas drained, 2 tablespoons vegan lemon-garlic salad dressing)
• One 6-inch 100% whole-wheat pita bread

Macronutrients: approximately 592 calories, 26 grams of protein, 98 grams of carbohydrates, and 16 grams of fat

Snack

• 1/2 cup sliced carrots
• 1/2 cup sliced cucumbers
• 1/2 cup sliced red and green bell peppers
• 1/4 cup hummus

Macronutrients: approximately 154 calories, 6 grams of protein, 21 grams of carbohydrates, and 6 grams of fat

Dinner

• Vegan lasagna (one cooked 100% whole-wheat lasagna noodle cut in thirds. Blend 1/2 cup tofu with 1 teaspoon lemon juice, 1 teaspoon olive oil, 2 teaspoons nutritional yeast, 1/4 teaspoon basil, 1/4 teaspoon oregano. Measure out 1/2 cup marinara sauce. In a single-serving casserole dish create your lasagna layers: sauce, noodles, and tofu "cheese" into three layers. Then, top with 1/4 cup shredded vegan mozzarella cheese and bake in a preheated 350-degree oven for 30 minutes.)
• 2 cups mixed greens, 4 grape tomatoes, sliced red onion, 1 tablespoon sunflower seeds, 1 tablespoon vegan balsamic vinaigrette

Macronutrients: approximately 490 calories, 24 grams of protein, 51 grams of carbohydrates, and 24 grams of fat

Snack

• 3 cups air-popped popcorn with 2 tablespoons nutritional yeast

Macronutrients: approximately 147 calories, 11 grams of protein, 25 grams of carbohydrates, and 2 grams of fat

Daily totals: approximately 2,052 calories, 89 grams of protein, 284 grams of carbohydrates, and 77 grams of fat

Day 2

Breakfast

• Berry hemp pudding (blend together one medium banana, 1 cup mixed berries, 2 tablespoons fortified soy milk, one pitted medjool date chopped, 2 tablespoons hemp seeds, 2 tablespoons chia seeds, dash of cinnamon. Place in a covered container and refrigerate overnight)

Macronutrients: approximately 476 calories, 14 grams of protein, 73 grams of carbohydrates, and 19 grams of fat

Snack

• 1 medium pear
• Three unsalted dry roasted Brazil nuts

Macronutrients: approximately 200 calories, 3 grams of protein, 29 grams of carbohydrates, and 10 grams of fat

Lunch

• Macro bowl (in a wide salad bowl add 1/2 cup cooked brown rice, 1/2 cup roasted sweet potatoes, 2 cups roasted kale, 1/2 cup broiled marinated (balsamic vinegar, low-sodium tamari sauce, minced garlic) tempeh cubed, 1/2 cup sliced cucumbers, 1/4 cup alfalfa sprouts, 2 tablespoons carrot ginger dressing)

Macronutrients: approximately 546 calories, 28 grams of protein, 71 grams of carbohydrates, and 21 grams of fat

Snack

• 3 medium stalks of celery
• 2 tablespoons peanut butter

Macronutrients: approximately 207 calories, 8 grams of protein, 11 grams of carbohydrates, and 16 grams of fat

Dinner

• Bean burrito (one 8-inch 100% whole wheat tortilla, 1/2 cup mashed pinto beans mixed with a pinch of chili powder and cumin, 1/4 avocado mashed, lettuce, tomato, and 2 tablespoons tomato salsa)
• 1/2 cup sliced jicama, 1/2 cup sliced red onion, lemon juice, 1 teaspoon olive oil

Macronutrients: approximately 406 calories, 14 grams of protein, 54 grams of carbohydrates, and 17 grams of fat

Snack

• 10 unsalted dry roasted almonds
• 1 medium apple

Macronutrients: approximately 172 calories, 3 grams of protein, 28 grams of carbohydrates, and 7 grams of fat

Daily Totals: approximately 2,007 calories, 69 grams of protein, 266 grams of carbohydrates, and 89 grams of fat

Day 3

Breakfast

• 100% whole-wheat English muffin toasted topped with 1/4 cup mashed avocado, 1/4 cup chickpeas drained, and 2 teaspoons toasted sesame seeds
• 1 cup raspberries

Macronutrients: approximately 376 calories, 13 grams of protein, 58 grams of carbohydrates, and 13 grams of fat

Snack

• Eight 100% whole-wheat crackers
• 1 tablespoon almond butter

Macronutrients: approximately 258 calories, 7 grams of protein, 29 grams of carbohydrates, and 14 grams of fat

Lunch

• Roasted beet and lentil salad (3 cups fresh spinach, 1/2 cup cooked green lentils, 1/2 cup roasted beets cut in quarters, 1/4 thinly sliced red onions, 2 tablespoons pine nuts, 2 tablespoons tahini dressing)
• 1 medium orange

Macronutrients: approximately 475 calories, 20 grams of protein, 59 grams of carbohydrates, and 21 grams of fat

Snack

• 1 cup cooked, shelled edamame topped with 1 tablespoon nutritional yeast

Macronutrients: approximately 215 calories, 22 grams of protein, 17 grams of carbohydrates, and 9 grams of fat

Dinner

• Portabella mushroom sandwich (one large grilled portabella mushroom cap seasoned with 1 teaspoon olive oil, salt and pepper, one 100% whole-wheat hamburger roll, 1/4 avocado, 1 thick slice of onion, 1 thick sliced tomato, one green lettuce leaf, 1 tablespoon balsamic reduction)
• 1 cup air-fried or roasted sweet potatoes seasoned with 1 teaspoon olive oil, salt, pepper, and paprika

Macronutrients: approximately 515 calories, 14 grams of protein, 77 grams of carbohydrates, and 19 grams of fat

Snack

• Eight walnut halves
• 20 red grapes

Macronutrients: approximately 174 calories, 3 grams of protein, 20 grams of carbohydrates, and 11 grams of fat

Daily Totals: approximately 2,013 calories, 80 grams of protein, 261 grams of carbohydrates, and 87 grams of fat

Day 4

Breakfast

• Tofu scramble (Heat 1 teaspoon olive oil over medium heat in a skillet, add 1/2 cup firm tofu and break into pieces, cook for three minutes. Add 1/2 tablespoon nutritional yeast, dash of turmeric, dash of garlic powder, and 1 tablespoon plain fortified soymilk and cook for two minutes.)
• One slice 100% whole-wheat bread toasted with 1/2 tablespoon peanut butter
• 1 medium apple

Macronutrients: approximately 379 calories, 20 grams of protein, 44 grams of carbohydrates, and 17 grams of fat

Snack

• 1/2 cup sliced carrots
• 1 medium celery stick
• Five grape tomatoes
• 1/2 cup raw snap peas in the shell
• 1/4 cup hummus

Macronutrients: approximately 174 calories, 9 grams of protein, 23 grams of carbohydrates, and 6 grams of fat

Lunch

• Southwest salad (3 cups leafy greens, 1/2 cup chopped red and green bell peppers, 1/2 cup low-sodium canned kidney beans drained, 1/4 cup cooked sweet corn kernels, 1/4 avocado chopped, 2 tablespoons chopped red onions, 2 tablespoons fresh cilantro chopped, 2 tablespoons vegan spicy ranch dressing)
• Two 4-inch corn tortillas toasted

Macronutrients: approximately 512 calories, 15 grams of protein, 67 grams of carbohydrates, and 23 grams of fat

Snack

• 1 cup cubed watermelon
• 20 unsalted pistachio kernels

Macronutrients: approximately 125 calories, 4 grams of protein, 15 grams of carbohydrates, and 7 grams of fat

Dinner

• Roasted veggie plate (2 cups chopped bok choy, 1 cup chopped eggplant, one red pepper cut in quarters, 1 cup thickly chopped carrots, 1 cup Brussel sprouts all tossed with 1 tablespoon olive oil, salt, and pepper - roasted in the oven until nicely browned)
• 1/2 cup cooked quinoa tossed with 1/4 cup low-sodium canned blackeyed peas and four walnuts chopped

Macronutrients: approximately 534 calories, 21 grams of protein, 72 grams of carbohydrates, and 23 grams of fat

Snack

• Blueberry smoothie (blend together 1 cup plain fortified oat milk, 1/2 medium banana, 1/2 cup fresh blueberries, 1 tablespoon ground flaxseed, ice)

Macronutrients: approximately 260 calories, 5 grams of protein, 55 grams of carbohydrates, and 4 grams of fat

Daily Totals: approximately 1,985 calories, 73 grams of protein, 276 grams of carbohydrates, and 80 grams of fat

Day 5

Breakfast

• 1 cup 100% whole wheat unsweetened cereal
• 1 cup plain fortified soymilk
• 1 cup sliced strawberries
• Three unsalted dry roasted Brazil nuts

Macronutrients: approximately 357 calories, 14 grams of protein, 43 grams of carbohydrates, 16 grams of fat

Snack

• Iced vegan latte (1/2 cup oat milk, 2 shots espresso, 1 teaspoon agave syrup, ice)
• One slice 100% whole wheat bread with 1/2 tablespoon almond butter

Macronutrients: approximately 222 calories, 7 grams of protein, 36 grams of carbohydrates, and 6 grams of fat

Lunch

• Pasta primavera (1 cup cooked 100% whole wheat capellini pasta, 1 cup steamed broccoli, 1/2 cup steamed carrots, 1 cup steamed cauliflower, 1/2 cup marinara sauce, 1/2 cup low-sodium canned white beans drained, 1 tablespoon pine nuts)

Macronutrients: approximately 571 calories, 26 grams of protein, 98 grams of carbohydrates, and 11 grams of fat

Snack

• 1 cup baked kale chips (seasoned with 1 teaspoon olive oil and salt)
• Medium orange

Macronutrients: approximately 152 calories, 4 grams of protein, 27 grams of carbohydrates, and 5 grams of fat

Dinner

• Coconut curry lentils (In a skillet over medium heat saute one minced garlic clove and 1 tablespoon fresh grated ginger for two minutes in 2 teaspoons olive oil. Add dash of turmeric, 1 teaspoon curry powder, and dash of cayenne pepper and cook for 2 minutes. Then, add 1/2 cup lite canned coconut milk and 1 cup cooked yellow lentils stir and cook on low heat for three minutes)
• 1/2 cup cooked brown rice

Macronutrients: approximately 505 calories, 21 grams of protein, 66 grams of carbohydrates, and 19 grams of fat

Snack

• 1/2 cup cooked shelled edamame tossed with 1 tablespoon whole flaxseeds

Macronutrients: approximately 149 calories, 11 grams of protein, 10 grams of carbohydrates, and 8 grams of fat

Daily Totals: approximately 1,955 calories, 83 grams of protein, 279 grams of carbohydrates, and 66 grams of fat

Day 6

Breakfast

• Green smoothie (blend together 1 cup chopped collards, 1/4 avocado, 1/2 cup pineapple chunks, 1/2 medium green apple with skin no seeds, 1/2 medium banana, 1 cup plain fortified soymilk, 2 tablespoons ground flaxseed, ice)

Macronutrients: approximately 464 calories, 18 grams of protein, 65 grams of carbohydrates, and 20 grams of fat

Snack

• 1/4 cup unsweetened dried mango
• 10 unsalted dry roasted almonds

Macronutrients: approximately 187 calories, 4 grams of protein, 32 grams of carbohydrates, and 7 grams of fat

Lunch

• Vegan tacos (In a large skillet on medium heat saute 2 teaspoons olive oil with 1/4 cup chopped yellow onion, one clove of garlic minced for five minutes. Add 3/4 cup vegetable broth, 1/2 cup dry textured vegetable protein granules, 1/2 teaspoon chili powder, dash of cumin, dash of paprika, and dash of cayenne. Divide between three 4-inch corn tortillas and serve with chopped tomatoes and sliced red cabbage.)
• 2 cups mixed greens, 1/4 cup sliced radishes, 1/4 cup grated carrots, 1 tablespoon lime vinaigrette dressing

Macronutrients: approximately 495 calories, 31 grams of protein, 65 grams of carbohydrates, and 15 grams of fat

Snack

• Pinto bean dip (blend 1/4 cup low-sodium canned pinto beans with a dash of chili powder and cumin)
• One 100% 6-inch whole-wheat pita cut in quarters

Macronutrients: approximately 228 calories, 10 grams of protein, 47 grams of carbohydrates, and 1 gram of fat

Dinner

• Sesame noodles with tofu (Saute 1/2 cup julienned carrots, 1/2 cup snow peas, and 1/2 cup bean sprouts in 2 teaspoons of vegetable oil. Add 1/2 tablespoon low-sodium tamari sauce, 1/2 teaspoon sesame oil, 1 teaspoon sesame seeds, and 1/2 cup firm tofu cut in cubes to the vegetables and cook for four minutes. Combine with 1 cup cooked 100% whole wheat spaghetti)

Macronutrients: approximately 471 calories, 25 grams of protein, 52 grams of carbohydrates, and 21 grams of fat

Snack

• Avocado toast (one slice 100% whole-wheat bread toasted and topped with 1/4 smashed avocado and everything bagel seasoning)

Macronutrients: approximately 161 calories, 5 grams of protein, 18 grams of carbohydrates, and 8 grams of fat

Daily Totals: approximately 2,008 calories, 94 grams of protein, 279 grams of carbohydrates, and 73 grams of fat

Day 7

Breakfast

• 1/2 cup rolled oats cooked in 1 cup of plain fortified soymilk with 1 tablespoon peanut butter, 1/2 medium banana sliced, 1 tablespoon whole hemp seeds

Macronutrients: approximately 465 calories, 21 grams of protein, 55 grams of carbohydrates, and 20 grams of fat

Snack

• One 5-ounce container plain soy yogurt
• 1 cup blackberries

Macronutrients: approximately 195 calories, 5 grams of protein, 40 grams of carbohydrates, and 2 grams of fat

Lunch

• Farro salad (combine 3/4 cup cooked farro with 1/2 cup chopped red peppers, 1/4 cup chopped red onion, 1/2 cup chopped cucumbers, 1 cup fresh arugula, 2 tablespoons chopped fresh parsley, 1/2 cup low-sodium chickpeas drained, four unsalted pecans chopped, 2 tablespoons red wine vinaigrette)

Macronutrients: approximately 546 calories, 21 grams of protein, 90 grams of carbohydrates, and 15 grams of fat

Snack

• Eight 100% whole-grain crackers
• 20 green grapes

Macronutrients: approximately 227 calories, 5 grams of protein, 44 grams of carbohydrates, and 5 grams of fat

Dinner

• Broccoli and tofu stir fry (Saute 1 cup fresh broccoli, 1/2 cup firm tofu cut in cubes, and 1 teaspoon fresh ginger in 2 teaspoons of vegetable oil until browned. Add 1/2 tablespoon low-sodium soy sauce and 2 tablespoons low-sodium vegetable broth and stir fry for three minutes. Remove from heat and mix in 1 tablespoon whole flaxseeds)
• 1/2 cup cooked brown rice

Macronutrients: approximately 409 calories, 21 grams of protein, 40 grams of carbohydrates, and 21 grams of fat

Snack

• 10 walnut halves

Macronutrients: approximately 133 calories, 3 grams of protein, 3 grams of carbohydrates, and 13 grams of fat

Daily Totals: approximately 1,975 calories, 76 grams of protein, 271 grams of carbohydrates, and 77 grams of fat

A Word From Verywell

Plant-based diets are rich in nutrients that benefit health. However, a vegan meal plan is more limited than other types of plant-based diets. Cutting out whole food groups, like dairy, can put you at risk of developing nutrient deficiencies. Creating a balanced vegan meal plan can help you get all or most of the nutrients your body needs from food.

A balanced meal plan should include a variety of nutrient-rich foods you like to eat and fit your budget and eating style. Always consult with a health care provider before making major changes to your diet.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.