Eating more plant-based foods can help decrease your risk for chronic diseases like diabetes, heart disease and certain types of cancer.
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7-Day Vegan Meal Plan: 1,500 Calories

Following a vegan diet, or even just including more plant-based foods in your routine, can be a healthy and delicious approach to eating. Research has shown that cutting back on animal products and eating more beans, whole grains, fruits, vegetables, nuts and seeds is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, you may have an easier time losing weight on a vegan diet, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day.

At 1,500 calories, this vegan meal plan sets you up to lose a healthy 1 to 2 pounds per week and includes a variety of nutritious foods and balanced meals to make sure you're getting the nutrients you need each day. But calorie needs are highly individual and meal plans should be used as more of a guide for inspiration, rather that a strict rubric. Whether you're a full-time vegan or just looking for healthy vegan recipe ideas, this plant-based meal plan makes for a week of nutritious and flavorful eating.

How to Meal Prep You Week of Meals:

1. Make a batch of the Vegan Pancakes to have for breakfast on Days 1, 5 and 7. Freeze the cooked pancakes until ready to eat and reheat in the microwave.

2. Cook a batch of Basic Quinoa to have for lunch on Day 2 and dinner on Day 5.

3. Make the Quinoa & Chia Oatmeal Mix to have on Day 4. Store the dry mix in an airtight container for up to 1 month.

Day 1

7-Day Superfood Dinner Plan

Breakfast (386 calories)

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes and banana.

A.M. Snack (212 calories)

  • 3/4 cup edamame pods, seasoned with a pinch of salt
  • 1 medium orange

Lunch (331 calories)

  • 1 serving White Bean & Avocado Toast
  • 1 cup sliced cucumber tossed with 2 tsp. olive oil, lemon juice and seasoned with a pinch each salt & pepper.

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (499 calories)

Daily Totals: 1,522 calories, 52 g protein, 194 g carbohydrates, 46 g fiber, 68 g fat, 1,734 mg sodium

Day 2

containers

Breakfast (323 calories)

A.M. Snack (200 calories)

  • 1 cup edamame pods, seasoned with a pinch of salt

Lunch (360 calories)

P.M. Snack (101 calories)

  • 1 medium pear

Dinner (500 calories)

Daily Totals: 1,485 calories, 58 g protein, 204 g carbohydrates, 59 g fiber, 57 g fat, 1,402 mg sodium

Day 3

cauliflower soup

Breakfast (266 calories)

A.M. Snack (228 calories)

  • 1/4 cup pumpkin seeds

Lunch (325 calories)

P.M. Snack (202 calories)

  • 2 cups air-popped popcorn tossed with 1 Tbsp. each olive oil and nutritional yeast.

Dinner (483 calories)

Meal-Prep Tip: Save 1 serving Roasted Cauliflower & Potato Curry Soup for lunch on Day 4.

Daily Totals: 1,505 calories, 60 g protein, 143 g carbohydrates, 36 g fiber, 80 g fat, 1,841 mg sodium

Day 4

Berry-Kefir Smoothie

Breakfast (401 calories)

Meal-Prep Tip: Make the Quinoa & Chia Oatmeal Mix and store in an airtight container for up to 1 month.

A.M. Snack (101 calories)

  • 1 medium pear

Lunch (346 calories)

P.M. Snack (171 calories)

  • 3 Tbsp. pumpkin seeds (pepitas)

Dinner (472 calories)

Daily Totals: 1,491 calories, 57 g protein, 232 g carbohydrates, 49 g fiber, 45 g fat, 1,404 mg sodium

Day 5

chickpea curry (chhole)

Breakfast (417 calories)

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (325 calories)

P.M. Snack (200 calories)

* 1 cup edamame pods, seasoned with a pinch of salt

Dinner (487 calories)

* 1 cup Basic Quinoa

Daily Totals: 1,490 calories, 58 g protein, 179 g carbohydrates, 43 g fiber, 61 g fat, 1,335 mg sodium

Day 6

spaghetti squash

Breakfast (262 calories)

A.M. Snack (101 calories)

* 1 medium pear

Lunch (416 calories)

P.M. Snack (202 calories)

  • 2 cups air-popped popcorn tossed with 1 Tbsp. each olive oil and nutritional yeast.

Dinner (525 calories)

Daily Totals: 1,507 calories, 50 g protein, 173 g carbohydrates, 41 g fiber, 77 g fat, 1,828 mg sodium

Day 7

plate full of fresh veggies

Breakfast (432 calories)

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

A.M. Snack (105 calories)

  • 1 medium banana

Lunch (325 calories)

P.M. Snack (202 calories)

  • 2 cups air-popped popcorn tossed with 1 Tbsp. each olive oil and nutritional yeast.

Dinner (434 calories)

Daily Totals: 1,498 calories, 50 g protein, 160 g carbohydrates, 36 g fiber, 73 g fat, 1,792 mg sodium

You Did It!

Congratulations on finishing this vegan diet meal plan. Maybe you followed along with every single meal and snack or perhaps just used it as an inspirational guide for following a vegan diet. Either way, we hope you found this plan interesting, delicious and informative. Following a plant-based diet meal plan is a healthy way to meet your nutritional needs and feel great. Keep up the good work and try one of our other healthy vegan meal plans or vegetarian meal plans.