In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsVegan Diet Basics and How to Get StartedWhat to Eat on a Vegan DietHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Vegan Diet Basics and How to Get Started
What to Eat on a Vegan Diet
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Whether you’re just trying outthe vegan dietor looking to simplify your routine, this easy vegan meal plan has something for everyone. You’ll find plenty of easyvegan recipeswith simple steps and short ingredient lists. We focus on whole-food vegan ingredients like beans, nuts and quinoa while limiting processed meat substitutes to keep things healthy and delicious.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
We set the calorie level at 1,500 calories per day, which is a level where most people will lose 1 or 2 pounds per week. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
See More:Vegan Weight-Loss Meal Plan on a Budget
Though the vegan diet has manyhealth benefits,just because something is labeled “vegan” doesn’t necessarily mean it’s a healthy choice. For example, 2021 research published inThe Journal of Nutritionsuggests that avoidance of animal-based foods was associated with a higher intake of ultra-processed foods—meat and dairy substitutes made from vegan and vegetarian sources. To reap the benefits of this eating lifestyle, focus on nutrient-dense whole foods—think beans, lentils, nuts, seeds, whole grains and of course, plenty of fruits and vegetables.
Learn More:Ultimate Guide to the Vegan Diet
Learn More:Vegan Meal Plans
Breakfast (290 calories)
A.M. Snack (206 calories)
Lunch (360 calories)
P.M. Snack (171 calories)
Dinner (472 calories)
Daily Totals:1,499 calories, 74 g protein, 184 g carbohydrate, 53 g fiber, 57 g fat, 1,311 mg sodium
To make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 1 servingGuacamole Chopped Saladto dinner.
Breakfast (255 calories)
A.M. Snack (193 calories)
Lunch (381 calories)
P.M. Snack (206 calories)
Dinner (469 calories)
Daily Totals:1,504 calories, 60 g protein, 160 g carbohydrate, 41 g fiber, 80 g fat, 1,024 mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 1 plum to the A.M. snack and add 1/2 an avocado, sliced, to dinner.
A.M. Snack (272 calories)
P.M. Snack (106 calories)
Dinner (509 calories)
Daily Totals:1,523 calories, 51 g protein, 138 g carbohydrate, 39 g fiber, 96 g fat, 1,232 mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 1/4 cup blueberries to the P.M. snack and add 1/2 an avocado, sliced, to dinner.
A.M. Snack (225 calories)
P.M. Snack (134 calories)
Dinner (471 calories)
Daily Totals:1,500 calories, 61 g protein, 187 g carbohydrate, 45 g fiber, 63 g fat, 953 mg sodium
P.M. Snack (241 calories)
Dinner (418 calories)
Daily Totals:1,523 calories, 64 g protein, 191 g carbohydrate, 49 g fiber, 67 g fat, 996 mg sodium
To make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast, add 1 plum to A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
A.M. Snack (252 calories)
Lunch (387 calories)
P.M. Snack (193 calories)
Dinner (414 calories)
Daily Totals:1,501 calories, 54 g protein, 181 g carbohydrate, 49 g fiber, 71 g fat, 980 mg sodium
To make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, increase to 2 Tbsp. peanut butter at the A.M. snack plus add 2 cups mixed greens with 1 servingLemon-Garlic Vinaigretteto dinner.
A.M. Snack (129 calories)
Dinner (503 calories)
Daily Totals:1,515 calories, 61 g protein, 191 g carbohydrate, 48 g fiber, 64 g fat, 1,116 mg sodium
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
