Plant-based Meal Plan
If you’re considering switching to a plant-based diet, you might be concerned about a few common barriers: I don’t know what to eat, I don’t know how to make it taste good, or I don’t have time. We’ve got good news – we can break it down and take out all the guesswork. All you have to do is keep reading.
Below, you’ll find two weeks (or more!) of healthy, delicious, plant-based recipes. No more trial and error or recipe research, just easy, tasty, plant-based meals. Let’s get started.
3 MAIN MEALS
Listed below are options for three meals a day, providing two to three possible alternatives for each meal. This will help ensure you have ownership over the plan, options for different seasons, and a variety of foods that are appealing to you.
There are a few ways to take the next step. One option is to go through and pick out which meals you want over the week, create a shopping list, and get everything you need to have on hand. If that feels overwhelming, your other option is to just take it one day (or even one meal) at a time. Also, you certainly don’t have to make an entirely new meal three times a day. Leftovers are great time-savers; you can even make bigger batches of the snack options, so you have them for a few days in a row. The point of the plan is to give you options, fill you up, and make your life a little easier. That’s why we’ve included options for nutritious version of comforting classics, mason jar meals for on-the-go, even a plant-based version of Taco Tuesday. Remember that you should always check with your health care practitioner for specific suggestions regarding your health and how to best plan for your needs.
Breakfast Rice Pudding
Coconut Avocado Smoothie
Simple Orange Protein Smoothie
Tofu Banh Mi Sandwich
Mason Jar Salad with Soba Noodles
Black Bean Burgers
Collard Green Lettuce Wraps
Gluten-Free Protein Pancakes
Banana Coffee Smoothie
Walnut Mushroom Vegan Taco “Meat”
YEW Green Garbanzo Bean Vegan Tacos
Eggplant Parmesan Stacks
Vegan Lasagna Rolls
Coconut Cashew Yogurt
Crustless Vegan Quiche
Vietnamese Style Vermicelli Salad or Rolls
Crispy Chickpea Falafel
Easy Green Bean Casserole
Red Dragon Pie
Mason Jar Oatmeal
Peanut Butter Cup Overnight Oats
Vegan Mac and Cheese
Eggless Crustless Vegetable Quiche
Cauliflower Popcorn “Chicken”
Slow Cooker Vegan Sloppy Joes
Oat Bran Smoothie
Raw Granola and Homemade Almond Milk
Carrot Coconut Soup
Vegan Corn Chowder
Vegan Banana Protein Pancakes
Better Avocado Toast
Veggie Sushi Rolls
Thai One Pot Pasta
One Pot Vegan Alfredo with Broccoli
Gluten-Free Savory Waffles
Blueberry Lemon Muffin Mug Cake
Banana Bread Energy Bars
Veggie Beet Burger
Vegan Tuna Salad
Cauliflower Steaks with Roasted Red Pepper Relish
Cauliflower Buffalo Wings
We’ve included recipes for hot, cold, daytime, and adult drinks. Check out these options to get you started.
Salted Caramel Latte
Chai Tea Mix
Hydrating Kombucha Mojito Mocktail
Mango Peach Sangria
Ginger Beer Recipe
When serving bigger groups or looking for more variety, you may want to add a side to the above-mentioned meals.
Pistachio Lime Cauliflower
Chickpea-Stuffed Grilled Avocado
Smashed Potatoes with Roasted Red Pepper
Vegan Mushroom Gravy with Miso
Try having 1-3 healthy snacks prepped at all times. When you’ve got readily-available options that fit your goals, you’re less likely to grab whatever option is closest.
Hummus Three Ways
Chocolate Spicy Popcorn
Pecan Granola Bars
Chocolate Peanut Butter Energy Balls
No meal is complete without a little something sweet!
Protein Waffle Ice Cream Sandwich
Chocolate Peanut Butter Lava Cake
Raspberry Pistachio Vegan Ice Cream
Vegan Crème Brulee Smoothie
Vegan Chocolate Truffles
If none of this is hitting the mark for you - or you’re ready for more – we have a full stocked recipe center on MyVega.com.
Which recipe has you running to the kitchen?
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