Maintaining a healthy vegan diet is not only great for your body, but also for the environment. Whether you’re a seasoned vegan or just starting out, this 7-day plan will help you stay energized and nourished with delicious plant-based meals.
🗓️ Day 1
Breakfast: Vegan Overnight Oats
Ingredients:
- ½ cup rolled oatss
- 1 cup almond milk
- 1 tbsp chia seeds
- 1 tsp maple syrup
- ½ banana (sliced)
- Handful of berries
Instructions:
- Combine oats, almond milk, chia seeds, and maple syrup in a jar.
- Mix well, cover, and refrigerate overnight.
- Top with banana slices and berries before serving.
Lunch: Chickpea Salad Sandwich
Ingredients:
- 1 cup canned chickpeas (mashed)
- 2 tbsp vegan mayo
- 1 tsp mustard
- ½ chopped celery stalk
- Salt & pepper to taste
- Whole grain bread slices
- Lettuce & tomato slices
Instructions:
- Mix chickpeas, mayo, mustard, celery, salt, and pepper.
- Spread mixture on bread, add lettuce and tomato.
- Serve as a sandwich or wrap.
Dinner: Vegan Lentil Curry
Ingredients:
- 1 cup red lentils
- 1 chopped onion
- 2 garlic cloves (minced)
- 1 tsp turmeric
- 1 tsp cumin
- 1 can coconut milk
- 2 cups water
- Salt to taste
Instructions:
- Sauté onion and garlic until soft.
- Add lentils, spices, coconut milk, and water.
- Simmer 20–25 mins until lentils are soft.
- Serve with brown rice.
🗓️ Day 2
Breakfast: Green Smoothie Bowl
Ingredients:
- 1 banana
- 1 cup spinach
- ½ avocado
- 1 cup almond milk
- Toppings: chia seeds, granola, sliced fruit
Instructions:
- Blend all ingredients (except toppings) until smooth.
- Pour into a bowl and add toppings.
Lunch: Quinoa Buddha Bowl
Ingredients:
- 1 cup cooked quinoa
- ½ cup chickpeas
- ½ avocado (sliced)
- ½ cup shredded carrots
- ¼ cup purple cabbage
- Tahini dressing
Instructions:
- Arrange all ingredients in a bowl.
- Drizzle with tahini dressing.
Dinner: Stuffed Bell Peppers
Ingredients:
- 2 bell peppers (halved and deseeded)
- 1 cup cooked brown rice
- ½ cup black beans
- ¼ cup corn
- 1 tbsp tomato paste
- Spices: cumin, paprika, salt
Instructions:
- Mix rice, beans, corn, tomato paste, and spices.
- Stuff mixture into pepper halves.
- Bake at 375°F (190°C) for 20 minutes.
🗓️ Day 3
Breakfast: Tofu Scramble
Ingredients:
- ½ block firm tofu (crumbled)
- 1 tbsp olive oil
- ¼ cup chopped onion
- ¼ cup chopped bell pepper
- ½ tsp turmeric
- Salt & pepper
Instructions:
- Heat oil, sauté onion and bell pepper.
- Add crumbled tofu, turmeric, salt, and pepper.
- Cook for 5–7 minutes.
Lunch: Vegan Pasta Salad
Ingredients:
- 1 cup cooked pasta
- ½ cup cherry tomatoes
- ¼ cup cucumbers
- 2 tbsp olive oil
- 1 tsp lemon juice
- Salt, pepper, and herbs
Instructions:
- Mix all ingredients in a bowl.
- Chill for 15 minutes before serving.
Dinner: Vegan Stir-Fry
Ingredients:
- 1 cup broccoli
- ½ cup bell pepper
- ½ cup tofu cubes
- 2 tbsp soy sauce
- 1 tsp sesame oil
- Cooked rice or noodles
Instructions:
- Stir-fry tofu until golden. Remove.
- Sauté veggies until tender.
- Add tofu, soy sauce, sesame oil. Mix well.
- Serve with rice/noodles.
🗓️ Day 4
Breakfast: Vegan Pancakes
Ingredients:
- 1 cup flour
- 1 tbsp baking powder
- 1 cup almond milk
- 1 tbsp maple syrup
- 1 tsp vanilla
Instructions:
- Mix all ingredients until smooth.
- Cook pancakes on a non-stick skillet.
- Serve with fruit and syrup.
Lunch: Lentil Soup
Ingredients:
- 1 cup green lentils
- 1 chopped carrot
- 1 chopped onion
- 1 garlic clove
- 1 tsp cumin
- 4 cups vegetable broth
Instructions:
- Sauté onion and garlic.
- Add all ingredients and simmer for 30 minutes.
- Blend for a creamy texture or leave chunky.
Dinner: Vegan Tacos
Ingredients:
- Corn tortillas
- 1 cup black beans
- ½ avocado
- Shredded lettuce
- Salsa
Instructions:
- Warm tortillas.
- Fill with beans, avocado, lettuce, and salsa.
🗓️ Day 5
Breakfast: Chia Pudding
Ingredients:
- ¼ cup chia seeds
- 1 cup almond milk
- 1 tsp maple syrup
- Vanilla extract
- Fruit for topping
Instructions:
- Mix chia seeds, milk, maple syrup, and vanilla.
- Let sit overnight or 2–3 hours.
- Top with fruit.
Lunch: Hummus Veggie Wrap
Ingredients:
- Whole wheat wrap
- 3 tbsp hummus
- Cucumber, carrots, lettuce
- Sliced bell pepper
Instructions:
- Spread hummus on wrap.
- Layer veggies and roll.
Dinner: Sweet Potato & Kale Bowl
Ingredients:
- 1 roasted sweet potato (cubed)
- 1 cup sautéed kale
- ½ cup cooked quinoa
- Tahini or lemon dressing
Instructions:
- Assemble sweet potato, kale, and quinoa in a bowl.
- Add dressing.
🗓️ Day 6
Breakfast: Fruit & Nut Oatmeal
Ingredients:
- ½ cup oats
- 1 cup almond milk
- ½ banana
- 1 tbsp almonds
- 1 tsp maple syrup
Instructions:
- Cook oats in milk.
- Top with banana, nuts, syrup.
Lunch: Vegan Caesar Salad
Ingredients:
- Romaine lettuce
- Vegan croutons
- Vegan Caesar dressing (store-bought or cashew-based)
- Optional: chickpeas
Instructions:
- Toss lettuce and chickpeas in dressing.
- Add croutons.
Dinner: Vegan Pizza
Ingredients:
- Vegan pizza crust
- Tomato sauce
- Veggies (mushrooms, olives, spinach)
- Vegan cheese (optional)
Instructions:
- Top crust with sauce and veggies.
- Bake as per crust instructions.
🗓️ Day 7
Breakfast: Smoothie
Ingredients:
- 1 banana
- 1 cup berries
- 1 cup soy or oat milk
- 1 tbsp peanut butter
- Ice cubes
Instructions:
- Blend all ingredients until smooth.
- Serve chilled.
Lunch: Vegan Sushi Rolls
Ingredients:
- Nori sheets
- Sushi rice
- Cucumber, avocado, carrots
- Soy sauce for dipping
Instructions:
- Place rice on nori, add veggies.
- Roll tightly, slice, and serve with soy sauce.
Dinner: Creamy Vegan Mushroom Pasta
Ingredients:
- 1 cup pasta
- ½ cup mushrooms (sliced)
- 1 garlic clove
- ¼ cup coconut milk
- Salt, pepper
Instructions:
- Cook pasta.
- Sauté garlic and mushrooms.
- Add coconut milk and simmer.
- Mix in pasta.
Final Thoughts:
This 7-day vegan meal plan ensures that you’re getting a variety of nutrients, textures, and flavors — all while staying plant-based! You can prep ahead for busier days and adjust spices or portions based on your needs.
