Sabrina’s Vegan 5-Day Meal Plan

Veganism is a diet whereas a person avoids all animal products. No meat, no fish, no dairy, nada. Some adopt this lifestyle for ethical reasons, others for health reasons, others for environmental reasons, some for all three reasons. Those who aren’t or don’t know much about veganism often exclaim: “Ah, how do you survive! What do you eat?!” But, rest assured, there are boundless, delicious meal options.

Here’s a 5-day meal plan for you seasoned vegans or you who are just testing the waters.

Monday

Breakfast: Scrambled Tofu and Veggies

Snack: Handful of almonds (raw or dry roasted) and an apple

Lunch: Salad (fresh lettuce, tomatoes, cucumbers, carrots, and other veggies you love with chickpeas in a balsamic vinaigrette dressing)

Snack: Veggies and Hummus (look for the most natural, no-preservative hummus you can find)

Dinner: Quinoa and Veggie Stir-fry (one of our favorite sauces is mixing coconut milk, tamari sauce, and fresh ginger)

Tuesday

Breakfast: 1 cup of Oatmeal Mixed with Fresh Berries or Raisins (add in a bit of almond or coconut milk if that’s your thing!)

Snack: Banana with Nut Butter (peanut, almond, cashew, sunflower—you choose your favorite! Make sure there’s no added sugar, oils, or preservatives.)

Lunch: Veggie Burger with a side salad (if you’re gluten-free, skip the bun! Easy.)

Snack: Kale Chips (buy some at the store or make your own; massage kale with olive or sesame oil, sprinkle with pepper, salt, nutritional yeast, and bake for about 15 minutes at 350.)

Dinner: Mexican Bowl (toss together rice, beans (black or pinto), guacamole, lettuce and tomato. Add in some corn tortilla chips for a little treat.)

Wednesday

Breakfast: 1 hearty breakfast granola bar. I love KIND bars. 

Snack: Soy or Coconut Yogurt with Banana

Lunch: Tempeh Stir-fry with Veggies and Brown Rice

Snack: 1 Cup of Mixed Nuts (cashews, almonds, peanuts, pecans are all great, healthy-fat choices!)

Dinner: Acorn Squash Stuffed with Quinoa and Veggies

Thursday

Breakfast: Nut Butter with an Apple (again, make sure the nut butter is as natural as you can find)

Snack: Rice Cakes (look for the ones made of just brown rice with some sea salt)

Lunch: Bean Soup (split pea, lentil, veggie chili—go with what you most enjoy!)

Snack: Fresh Fruit (reach for those fruits you normally eat—pineapple, mango, kiwi. Explore a new option.)

Dinner: Spaghetti Squash with Sautéed Mushrooms and Onions, Mixed with an Avocado Sauce (mix avocado, a bit of olive oil, fresh, minced garlic, and some pepper in a blender)

Friday

Breakfast: Smoothie (toss berries, banana, your other favorite fruits, a green like spinach or kale, a milk substitute, and a spoonful of nut butter into a blender. Add in a pinch of cinnamon for an added pleasure experience.)

Snack: Guacamole and Veggies

Lunch: Pizza (top it with vegan cheese, like Daiya, and your favorite veggies)

Snack: Half a Cantaloupe

Dinner: Pad Thai with Rice Noodles, Tofu, and Veggies

It’s important to always consult a physician and dietitian before starting any new workout plan or diet.