The whole idea of vegan diet for beginners can be scary for a lot of people. They think about it as difficult and time-consuming, but the truth is that vegan diet is much more than that. It’s a bit more complicated than many other diets and requires more steps, but the results are worth it. I will explain how to adopt this diet in your life without being an expert in anything.
Vegan diets are among the hottest health trends at the moment. This is what I know about how to plan a vegan diet for weight loss and health.
If you are an individual who is thinking about changing to a vegan diet then you are one of the many individuals making this decision. This can be for a number of reasons, including health, animal rights and even for the environment – but whatever your reason may be, I’m here to help.
Vegan Diet Plan For Beginners
In this beginner vegan meal plan, we map out a full week of meals and snacks that are perfect for those just getting started on this healthy eating plan.
Emily Lachtrupp Headshot
Emily Lachtrupp, M.S., RD
Reviewed by Dietitian Victoria Seaver, M.S., RD
May 11, 2021
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Whether you’re just trying out the vegan diet or looking to simplify your routine, this easy vegan diet meal plan has something for everyone. You’ll find plenty of easy vegan recipes with 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.
See More: Vegan Weight-Loss Meal Plan on a Budget
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, while also including modifications for 1,200 and 2,000 calories a day, depending on your calorie needs.
Vegan Diet Basics & How to Get Started
A vegan diet is a plant-based plan that excludes all animal products, like meat, fish, dairy and even honey. Its cousin, the vegetarian diet, is a bit broader and excludes meat and fish but includes dairy and eggs. Though the vegan diet has a ton of health benefits, just because something is labeled “vegan” doesn’t necessarily mean it’s a great choice. 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.
While some may worry about getting enough protein when not eating meat or other animal products, it’s completely possible to get plenty of protein on a vegan diet. Try to incorporate protein foods, like peanut butter, beans, lentils, tofu, seitan and nuts, at most of your meals to stay satisfied in-between meals. If trying the vegan diet seems intimidating, consider the flexitarian diet by including a few meatless days a week to start and go from there.
Learn More: Ultimate Guide to the Vegan Diet
No-Cook Black Bean Salad
What to Eat on a Vegan Diet
Beans
Lentils
Edamame
Soy
Tofu
Nuts, seeds and nut butters
Whole grains (oatmeal, quinoa, brown rice, wheat bread)
Seitan
Tempeh
Fruits
Vegetables
Avocado
Olives and olive oil
Coconut
Nutritional Yeast
Learn More: Vegan Weekly Meal Plans
How to Meal-Prep Your Week of Meals:
Make Vegan Superfood Buddha Bowls to have for lunch on Days 2 through 5.
Prepare Lemon-Garlic Vinaigrette to have throughout the week.
Day 1
Stuffed Sweet Potato with Hummus Dressing
Breakfast (290 calories)
1 serving Sprouted-Grain Toast with Peanut Butter & Banana
A.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Lunch (360 calories)
1 serving Green Salad with Edamame & Beets
1 clementine
P.M. Snack (171 calories)
1 ⅓ cup edamame, in pods
Dinner (472 calories)
1 serving Stuffed Sweet Potato with Hummus Dressing
Daily Totals: 1,499 calories, 74 g protein, 184 g carbohydrate, 53 g fiber, 57 g fat, 1,311 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 medium peach and change the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1 serving Strawberry-Pineapple Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner.
Day 2
One-Pot Tomato Basil Pasta
Breakfast (255 calories)
1 serving Strawberry-Pineapple Smoothie
A.M. Snack (193 calories)
1 ½ cup edamame, in pods
Lunch (381 calories)
1 serving Vegan Superfood Buddha Bowls
P.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Dinner (469 calories)
1 serving One-Pot Tomato Basil Pasta
2 cups mixed greens
1 serving Lemon-Garlic Vinaigrette
Daily Totals: 1,504 calories, 60 g protein, 160 g carbohydrate, 41 g fiber, 80 g fat, 1,024 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange and change the P.M. snack to 1 plum.
To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 plum to the A.M. snack and add 1/2 an avocado, sliced, to dinner.
Day 3
Beefless Vegan Tacos
Breakfast (255 calories)
1 serving Strawberry-Pineapple Smoothie
A.M. Snack (272 calories)
⅓ cup dry-roasted unsalted almonds
Lunch (381 calories)
1 serving Vegan Superfood Buddha Bowls
P.M. Snack (106 calories)
1 cup unsweetened coconut milk yogurt
Dinner (509 calories)
1 serving Beefless Vegan Tacos
2 cups mixed greens
1 serving Lemon-Garlic Vinaigrette
Daily Totals: 1,523 calories, 51 g protein, 138 g carbohydrate, 39 g fiber, 96 g fat, 1,232 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. snack to 1 clementine.
To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1/4 cup blueberries to the P.M. snack and add 1/2 an avocado, sliced, to dinner.
Day 4
vegan chickpea coconut curry
Breakfast (290 calories)
1 serving Sprouted-Grain Toast with Peanut Butter & Banana
A.M. Snack (225 calories)
1 ¾ cup edamame, in pods
Lunch (381 calories)
1 serving Vegan Superfood Buddha Bowls
P.M. Snack (134 calories)
1 cup unsweetened coconut milk yogurt
⅓ cup blueberries
Dinner (471 calories)
1 serving Vegan Coconut Chickpea Curry
Daily Totals: 1,500 calories, 61 g protein, 187 g carbohydrate, 45 g fiber, 63 g fat, 953 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and omit the yogurt at the P.M. snack.
To Make it 2,000 Calories: Add 1 serving Strawberry-Pineapple Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner.
Day 5
No-Cook Black Bean Salad
Breakfast (290 calories)
1 serving Sprouted-Grain Toast with Peanut Butter & Banana
A.M. Snack (193 calories)
1 ½ cup edamame, in pods
Lunch (381 calories)
1 serving Vegan Superfood Buddha Bowls
P.M. Snack (241 calories)
1 cup unsweetened coconut milk yogurt
10 dry-roasted unsalted almonds
1 medium peach
Dinner (418 calories)
1 serving No-Cook Black Bean Salad
1-oz. slice whole-wheat baguette
Daily Totals: 1,523 calories, 64 g protein, 191 g carbohydrate, 49 g fiber, 67 g fat, 996 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and omit both the yogurt and almonds at the P.M. snack.
To Make it 2,000 Calories: Add 1 serving Strawberry-Pineapple Smoothie to breakfast, add 1 plum to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 6
a bowl of Quinoa Avocado Salad
Breakfast (255 calories)
1 serving Strawberry-Pineapple Smoothie
A.M. Snack (252 calories)
1 medium apple
1 ½ Tbsp. natural peanut butter
Lunch (387 calories)
1 serving Veggie & Hummus Sandwich
1 medium orange
P.M. Snack (193 calories)
1 ½ cup edamame, in pods
Dinner (414 calories)
1 serving Quinoa Avocado Salad
Daily Totals: 1,501 calories, 54 g protein, 181 g carbohydrate, 49 g fiber, 71 g fat, 980 mg sodium
To Make it 1,200 Calories: Omit the peanut butter at the A.M. snack and change the P.M. snack to 1 plum.
To Make it 2,000 Calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, increase to 2 Tbsp. peanut butter at the A.M. snack plus add 2 cups mixed greens with 1 serving Lemon-Garlic Vinaigrette to dinner.
Day 7
Mediterranean Chickpea Quinoa Bowl
Breakfast (290 calories)
1 serving Sprouted-Grain Toast with Peanut Butter & Banana
A.M. Snack (129 calories)
1 cup edamame, in pods
Lunch (387 calories)
1 serving Veggie & Hummus Sandwich
1 medium orange
P.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Dinner (503 calories)
1 serving Chickpea & Quinoa Buddha Bowl
Daily Totals: 1,515 calories, 61 g protein, 191 g carbohydrate, 48 g fiber, 64 g fat, 1,116 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and change the P.M. snack to 1/4 cup sliced cucumber.
To Make it 2,000 Calories: Add 1 serving Strawberry-Pineapple Smoothie to breakfast and add 1 serving Guacamole Chopped Salad to dinner.
A vegan diet plan can be as interesting, delicious, and easy to put together as any meat-based diet out there. Thanks to the hundreds of plant-based food brands and innovation in the vegan space over the past several years, it’s easier than ever to adopt a vegan diet that leaves you full, satisfied and feeling your best.
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And don’t worry about protein. With dozens of vegan protein sources, including the best vegan protein powder, there are plenty of ways to hit your daily protein goals. You’ll also be eating a great amount of dietary fiber, vitamins and minerals from fruits and vegetables. These will support a healthy immune system, digestion, and overall wellbeing.
Whether you’re new to the vegan diet or just looking for some inspiration to eat more plants, use this seven-day vegan meal plan to enjoy new plant-powered meals all week long.
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WHAT TO EAT ON A VEGAN DIET
When following a vegan diet, the key is to avoid anything made with animal products (our guide to veganism vs vegetarianism has a more in-depth run down). This includes meat, poultry and fish. But it also means no dairy products, eggs, and in some cases (depending on how strict you follow the diet), honey.
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But fear not. The list of what you can have on a vegan diet is longer than what’s off-limits. Just think of the wide and delicious world of plants, seeds, nuts, and legumes you can enjoy.
The first question most people new to vegan eating will get is “how do you get your protein?” And the good news is that there are many delicious plant-based protein sources to pile on your plate – no animals necessary!
These include beans and legumes, and the many products made with them. For example, tofu and tempeh are two meat substitutes made from soybeans. Black, kidney, white, and pinto are all vegan-friendly protein sources. These days, you can also find many meat look-alikes that are made from plant sources too. Nuts, such as cashews, almonds, walnuts, and peanuts, are also all great vegan protein sources.
Aside from protein, a vegan diet consists of a variety of fruits, vegetables, seeds, and grains. If it grows from the ground, it’s fair game on a vegan diet.
Many adventurous vegan cooks like to think outside the box when it comes to preparing their favorite meals without animal products. For example, there are dozens of milk alternatives and yogurt options made with nuts and seeds. You can find delicious spreadable butters and sauces made from soaked cashews or silken tofu.
VEGAN DIET MEAL PLAN: DAY 1
Breakfast: Whisk ¼ cup of chia seeds and a scoop of almond butter into a cup of almond milk. Let it sit for an hour (or up to overnight), then top with fresh berries and enjoy.
Lunch: Make a vegan sandwich with seared tofu, sprouts, shredded carrots, and smashed avocado.
Dinner: Whip up a hearty butternut squash soup with roasted squash and garlic, coconut oil, and red curry paste.
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butternut squash soup with a swirl of vegan cream
(Image credit: Getty Images)
VEGAN DIET MEAL PLAN: DAY 2
Breakfast: Crumble extra-firm tofu into a skillet with chopped tomatoes, bell peppers and onions. Serve on toast with hot sauce.
Lunch: Serve a veggie burger on a seeded bun with pickles, ketchup and mustard.
Dinner: Make fried rice with scallions, peppers, tofu, and soy sauce.
VEGAN DIET MEAL PLAN: DAY 3
Breakfast: Cook old-fashioned oatmeal with almond milk, cinnamon, vanilla extract and chopped walnuts.
Lunch: Enjoy a wrap filled with hummus, roasted red bell peppers, spinach, and vegan cheese.
Dinner: Make roasted cauliflower tacos with refried beans, salsa, and guacamole.
Cinnamon oatmeal with walnuts, banana and blueberries
(Image credit: Getty Images)
VEGAN DIET MEAL PLAN: DAY 4
Breakfast: Sprinkle your favorite granola over coconut yogurt with chopped fruit.
Lunch: Toss together a grain salad with quinoa, fresh corn, chopped bell pepper, and black beans. Dress with olive oil, lime juice, salt, and pepper.
Dinner: Make vegan pesto with basil, pine nuts, nutritional yeast, and olive oil and toss with pasta.
VEGAN DIET MEAL PLAN: DAY 5
Breakfast: Sauté chopped potatoes on the stove until they’re crispy. Add black beans and serve with salsa.
Lunch: Make an open-faced sandwich with vegan “tuna” salad made with avocado, chickpeas, hearts of palm, and chopped celery.
Dinner: Make roasted cauliflower tacos with refried beans, salsa, and guacamole.
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roasted cauliflower tacos with vegetables
(Image credit: Getty Images)
VEGAN DIET MEAL PLAN: DAY 6
Breakfast: Make fluffy vegan pancakes with oats, mashed bananas, and almond milk. Serve with maple syrup and a dollop of coconut yogurt.
Lunch: Toss together chilled lentil pasta with fresh tomatoes, basil, balsamic vinegar, olive oil, and chickpeas.
Dinner: Enjoy pizza topped with tomato sauce, roasted eggplant, and vegan cheese.
VEGAN DIET MEAL PLAN: DAY 7
Breakfast: Whip up a smoothie with frozen berries, banana, almond milk, and vegan protein powder.
Lunch: Crumble tofu into a skillet with taco seasoning and serve with rice, guacamole, and salsa in a burrito.
Dinner: Make a quick stir-fry with cubed tofu, mushrooms, and broccoli seasoned with soy sauce, hot sauce, and sesame oil, served over brown rice.
tofu stir fry with brown rice and vegetables
(Image credit: Getty Images)
TIPS FOR FOLLOWING THE VEGAN DIET
Erin Kenney, registered dietitian and CEO of Nutrition Rewired(opens in new tab), recommends that anyone new to a vegan diet “starts by slowly incorporating more plant-based foods onto their plate, rather than going cold turkey.”
For many people, starting with a plant-based diet for beginners (rather than a strict vegan diet) is a great way to ramp up. This way, you can slowly cut back on your consumption of animal products. Taking it slow is a great way to avoid overwhelming yourself or feeling deprived of your favorite foods.
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And if health or weight loss is a priority, keep in mind that many vegan substitutes for animal-based products can be high in unhealthy fats, oils, and refined starches. “It’s important to focus on less processed plant-based proteins like lentils, soy, seeds, nuts, whole grains, and beans instead of reaching for highly processed substitutes,” says Kenney.