In this vegan meal plan, we included a variety of nutritious foods and balanced out the meals and snacks to make sure you're getting the nutrients you need each day. Whether you're a full-time vegan or just looking for healthy recipe ideas, this meal plan makes for a week of wholesome eating.


 Breakfast (296 calories, 10 g protein)
• 2 Vegan Pancakes
• 1/4 cup blackberries
Drizzle pancakes with 1 Tbsp. peanut butter mixed with 1 tsp. warm water (or more, as needed, to thin out the peanut butter).
A.M. Snack (96 calories, 10 g protein)
• 1/3 cup edamame pods, seasoned with a pinch of salt

Lunch (303 calories, 16 g protein)
Loaded Bean & Veggie Toast
• 2 slices whole-wheat bread
• 1/3 cup white beans, rinsed
• 2 Tbsp. hummus
• 1/2 cup sliced cucumber
• 1/4 cup sprouts
• 1 Tbsp. unsalted roasted sunflower seeds


Toast bread. Mash beans with hummus and a pinch each of salt and pepper. Top each slice of toast with the bean-hummus mixture, cucumber, sprouts and sunflower seeds. Drizzle with hot sauce, if desired.

P.M. Snack (30 calories)
• 1 small plum

Dinner (499 calories, 16 g protein)
• 1 serving Falafel Salad with Lemon-Tahini Dressing
Daily Totals: 1,225 calories, 52 g protein, 137 g carbohydrates, 35 g fiber, 59 g fat, 1,960 mg sodium




Breakfast (295 calories, 10 g protein)
• 2 Vegan Pancakes
• 1/4 cup blackberries
Drizzle pancakes with 1 Tbsp. peanut butter mixed with 1 tsp. warm water (or more, as needed, to thin out the peanut butter).

Lunch (315 calories, 7 g protein)
• 1 serving Chickpea Curry
• 1/2 small whole-wheat pita, toasted
P.M. Snack (129 calories, 13 g protein)
• 1/2 cup edamame pods, seasoned with a pinch of salt

Dinner (473 calories, 21 g protein)
Stuffed Sweet Potatoes with Hummus Dressing
• 1 large sweet potato
• 3/4 cup chopped kale
• 1 cup black beans, rinsed

To make dressing: Combine 1/4 cup hummus with 2 Tbsp. water. Thin with more water if necessary.
Microwave or bake sweet potato until soft and cooked through. Cook kale with a little bit of water until wilted. Add beans to the pan and heat through. Season with crushed red pepper, salt and pepper to taste. Cut the sweet potato in half and stuff with the kale and beans. Drizzle the hummus dressing on top.
Daily Totals: 1,212 calories, 51 g protein, 166 g carbohydrates, 41 g fiber, 42 g fat, 1,544 mg sodium