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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.

MONDAY

Breakfast:

Breakfast Rice Pudding

Coconut Avocado Smoothie

Simple Orange Protein Smoothie

Lunch:

Tofu Banh Mi Sandwich

Mason Jar Salad with Soba Noodles

Dinner:

Black Bean Burgers

Collard Green Lettuce Wraps

TUESDAY

Breakfast:

Gluten-Free Protein Pancakes

Banana Coffee Smoothie

Lunch:

Walnut Mushroom Vegan Taco “Meat”

YEW Green Garbanzo Bean Vegan Tacos

Dinner:

Eggplant Parmesan Stacks

Vegan Lasagna Rolls

Lasagne Verde 

WEDNESDAY

Breakfast:

Coconut Cashew Yogurt 

Homemade Muesli

Crustless Vegan Quiche

Lunch:

Vietnamese Style Vermicelli Salad or Rolls

Crispy Chickpea Falafel

Dinner:

Easy Green Bean Casserole 

 Red Dragon Pie

THURSDAY

Breakfast:

Quinoa Porridge 

Mason Jar Oatmeal

Peanut Butter Cup Overnight Oats 

Lunch:

Vegan Mac and Cheese

Eggless Crustless Vegetable Quiche

Dinner:

Cauliflower Popcorn “Chicken”

Slow Cooker Vegan Sloppy Joes

FRIDAY

Breakfast:

Oat Bran Smoothie 

Raw Granola and Homemade Almond Milk 

Lunch:

 

Carrot Coconut Soup

Vegan Corn Chowder 

Gazpacho Soup

Dinner:

Grilled Pizza 

Chickpea Pizza

SATURDAY

Breakfast:

Vegan Banana Protein Pancakes

Better Avocado Toast 

Breakfast Burrito

Lunch:

Veggie Sushi Rolls

Thai One Pot Pasta

Dinner:

Vegan Paella

One Pot Vegan Alfredo with Broccoli

SUNDAY

Breakfast:

Gluten-Free Savory Waffles

Blueberry Lemon Muffin Mug Cake 

Banana Bread Energy Bars 

Lunch:

Veggie Beet Burger

Vegan Tuna Salad 

Dinner:

Cauliflower Steaks with Roasted Red Pepper Relish

Cauliflower Buffalo Wings 

DRINKS

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 

SIDES

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 

Creamed Kale 

Smashed Potatoes with Roasted Red Pepper

Vegan Mushroom Gravy with Miso

Zucchini Relish

SNACKS

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

Zucchini Tots

DESSERTS

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?

Tell us about it!

Share your meals and tag us @vega_team