7-day vegan sample menu for plant-based meal ideas
Want to know what you eat every day as a vegan? Here’s a week’s worth of ideas.
Day 1
breakfast: avocado smoothie
lunch: Mixed veggie bowl based on sweet potato and chickpeas
snack: Trail mix of nuts and dried fruits
dinner: Brown rice pasta with vegan pesto
Dessert: Coconut yogurt with mixed berries
2nd day
breakfast: vegan muffins
lunch: butternut pumpkin soup
snack: apple with peanut butter
dinner: Stir-fried broccoli and tofu
Dessert: chia seed pudding
3rd day
breakfast: Kale smoothie with vegan protein powder
lunch: grilled vegetables and rice
snack: chips and guacamole
dinner: sweet potato stuffing
Dessert: dairy free ice cream
Day 4
breakfast: peanut butter and banana toast
lunch: Kale salad with tofu, tomatoes, and carrots
snack: mixed nuts
dinner: Vegan ramen soup with spiral zucchini noodles
Dessert: sherbet
Day 5
breakfast: homemade vegan granola bars
lunch: Vegan bread vegetable and hummus sandwich
snack: Rice cake with peanut butter
dinner: Pita with falafel and side salad
Dessert: baked apple
Day 6
breakfast: Breakfast burrito with tofu
lunch: avocado toast
snack: carrots and hummus
dinner: grilled cauliflower steak
Dessert: Vegan pumpkin pie with chocolate sauce and coconut whipped cream
7th day
breakfast: Vegan granola with almond milk and berries
lunch: Stuffed mushrooms with spinach
snack: roasted chickpeas
dinner: tofu suru joes
Dessert: chocolate avocado pudding
