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Vegan meal plan

Vegan Meal Plan

What is the vegan diet, how to make a nutritionally-balanced 1-day vegan meal plan, what to pay attention to when switching to a vegan diet? This and delicious vegan recipes all in one post.

Course Breakfast, Main Course
Cuisine International
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 1 person
Calories 1820 kcal

Ingredients

  • 1/2 cup oats
  • 1 Tbsp maple syrup
  • 1/2 cup almond milk
  • 2 Tbsp chia seeds
  • 2 Tbsp blueberries
  • 1/2 cup raspberries
  • 1 Tbsp sliced almonds
  • 1/2 cup quinoa
  • 3/4 cup vegetable stock
  • 3/4 cup black beans
  • 10 cherry tomatoes
  • 5 large leaves butter lettuce
  • 1/4 cup corn
  • 1/2 avocado
  • 1 Tbsp avocado oil
  • 1/2 cup cilantro
  • 1 jalapeño
  • 1/2 lime
  • 1/2 cup cooked wild rice blend
  • 1/2 Tbsp coconut oil
  • 1 clove garlic
  • 1/2 small onion
  • 1.5 Tbsp yellow curry paste
  • 1/2 cup light coconut milk
  • 3/4 cup cooked chickpeas
  • 1 tsp sesame seeds
  • 2 cups baby spinach
  • sea salt
  • pepper
  • 1 apple

Instructions

  1. Breakfast: The night before, blend raspberries in a blender (add a couple Tbsp of water if necessary).

    Add oats, maple syrup and almond milk into sealable container, shake and refrigerate overnight. 

    Add blended raspberries and chia seeds into another sealabler container, shake and refrigerate overnight.

    Serve both together and sprinkle with sliced almonds and blueberries.

  2. Lunch: Cook quinoa in vegetable broth for about 15 minutes, then fluff up with a fork.

    Add avocado, cilantro, jalapeño, lime juice, avocado oil, sea salt and pepper to a blender and blend (<- this is your dressing).

    Add cooked quinoa, black beans, corn, butter lettuce and cherry tomatoes to a bowl or lunch container.

    Pour dressing over lunch bowl minutes before eating.

  3. Dinner: cook wild rice blend as instructed on packaging. Or 22 minutes on high pressure in the Instant Pot.

    Preheat skillet over medium heat.

    Peel and chop onion, peel and crush garlic, add a splash of coconut oil to the hot skillet and stir fry onion in it until translucent. 

    Add curry paste and coconut milk and whisk until well combined, then add cooked chickpeas to reheat. Once chickpeas are hot, remove skillet from heat and add baby spinach and stir until it wilts. Add sea salt and pepper to taste, sprinkle with sesame seeds and serve with wild rice blend.

  4. Snack: 1 apple. Instruction: eat everything but the stem ;)

Nutrition Facts
Vegan Meal Plan
Amount Per Serving
Calories 1820 Calories from Fat 648
% Daily Value*
Fat 72g111%
Saturated Fat 21g131%
Sodium 1644mg71%
Potassium 3254mg93%
Carbohydrates 253g84%
Fiber 60g250%
Sugar 52g58%
Protein 54g108%
Vitamin A 11505IU230%
Vitamin C 130.5mg158%
Calcium 679mg68%
Iron 17.8mg99%
* Percent Daily Values are based on a 2000 calorie diet.