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Vegan meal plan

Your 7-day vegan meal planner

Before starting any healthy eating programme, please readhow to choose your meal plan to make sure you follow the plan that's right for you. 

This nutritionally balanced meal plan is suitable for vegans and is calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.

Please note that the full nutritional information and exact specifications for all meals and snacks is available in the PDF only, and not listed below. 

> Click here for further information on how to follow this vegan plan safely

The weekly overview

 

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Monday

Breakfast:Apricot porridge with toasted seeds

 

Lunch:Chilli bean soup with avocado salsa

 

Dinner:Andean-style quinoa

 

Pudding:Mini summer pudding

 

Choose from snacks including soya yogurt, fruit and nuts.

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Tuesday

Breakfast: Bran flakes with soya/nut milk and blueberries

 

Lunch:Tofu goujonswith a mixed salad

 

Dinner:Mixed vegetable and bean curry

 

Pudding:Barbecued fruit

 

Choose from snacks including oatcakes and almond butter,spiced apple and raisin muesli barsand yogurt and fruit.

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Wednesday

Breakfast: Avocado and tomato on toast

 

Lunch:Kale and green lentil soup

 

Dinner:Quinoa stuffed butternut squash

 

Pudding:Apple strudel

 

Choose from snacks including seeds and raisins, yogurt and fruit and oatcakes and vegan cheese.

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Thursday

Breakfast:Apricot porridge with toasted seeds

 

Lunch:Tomato, olive, asparagus and bean salad

 

Dinner:Smoky tofu kebabswithroasted tomato and pepper bulgar wheat salad

 

Pudding: Banana custard

 

Choose from snacks including nuts, oatcakes and almond butter and yogurt and fruit.

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Friday

Breakfast: Avocado, banana and cashew toast

 

Lunch:Sweet potato soup

 

Dinner:Beans in red wineand guacamole

 

Pudding:Mini summer pudding and soya yogurt

 

Choose from snacks including oatcakes and marmite,chilli and lemon popcornand hot chocolate.

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Saturday

Breakfast:Tofu stuffed mushrooms

 

Lunch:Parsnip and apple soup

 

Dinner:Vegan stack burger

 

Pudding:Stuffed baked apples with custard

 

Choose from snacks includingfruit and nut bars, fruit and oatcakes and vegan cheese.

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Sunday

Breakfast: Fruit smoothie

 

Lunch:Spicy bean quesadillaswith green salad

 

Dinner:Barley pilaf with tofu

 

Pudding:Warm exotic fruit salad

 

Choose from snacks including fruit, nuts, yogurt andpopcorn

Vegan planner information

Vegan diets are becoming increasingly popular; plant-based, they do not include any products that are derived from animals - dairy, meat, and other by-products such as honey. Grains, seeds, beans, pulses, nuts, vegetables and fruits make up the bulk of vegan cooking.

We have designed a weekly meal plan for a vegan diet that is nutritionally balanced. One vitamin that our bodies requires from food is B12 which helps to maintain healthy blood and a healthy nervous system. Vitamin B12 is only found naturally in foods from animal sources. Therefore, sources for vegans are limited and a vitamin B12 supplement may be needed.

Sources of vitamin B12 for vegans include:

  • breakfast cereals fortified with B12
  • unsweetened soya drinks fortified with vitamin B12
  • yeast extract such as Marmite, which is fortified with vitamin B12

It is also important that people who follow a vegan diet choose dairy alternatives that are fortified with calcium. Our bodies need calcium for healthy bones and teeth, and dairy alternatives do not naturally contain calcium.

General health information

To help us manage our weight and choose a healthier diet, reference intakes (RIs) have been devised and give a useful indication of how much energy the average person needs and how a particular nutrient fits into your daily diet.

RIs are not intended as targets, as energy and nutrient requirements are different for all people depending on your age, sex and activity levels. The term ‘reference intakes’ has replaced ‘guideline daily amounts’ (GDAs), which used to appear on food labels. But, the basic principle behind these two terms is the same.

RIs values are based on an average-sized woman doing an average amount of physical activity. This is to reduce the risk of people with lower energy requirements eating too much, as well as to provide clear and consistent information on labels.

As part of a healthy balanced diet, an adult's reference intakes for energy and carbohydrate in a day is 2000 kcal and 260g, respectively.

The ‘Vegan' meal plan should be adjusted according to your needs. Remember, we don't all need to eat the same amount of calories. Men, who are generally heavier and have more muscle compared to women, require more calories. Young children also need fewer calories than adults. In contrast, older boys from 11 years and girls from 15 years and above, are likely to need more calories. So, adjust portion sizes accordingly to meet your needs.

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