Print
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*
Total Fat 72g 111%
Saturated Fat 21g 105%
Sodium 1644mg 69%
Potassium 3254mg 93%
Total Carbohydrates 253g 84%
Dietary Fiber 60g 240%
Sugars 52g
Protein 54g 108%
Vitamin A 230.1%
Vitamin C 158.2%
Calcium 67.9%
Iron 98.7%
* Percent Daily Values are based on a 2000 calorie diet.