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MealPlan

Vegan Meal Plan

Diet devoid of all animal products.
DASH Diet Dietary Approaches to Stop Hypertension
Diabetic Maintain a healthy blood sugar range.
Gluten-Free For those with gluten intolerance or celiac disease.
Heart Healthy Limits sodium, saturated and trans fats, and cholesterol.
High Fiber Treats digestive issues and improves cholesterol levels.
Pregnancy Balanced and healthful diet for entire pregnancy.
Lacto-Ovo Vegetarian Vegetarian diet with eggs and dairy.
Vegan Diet devoid of all animal products.
40-30-30 Diet with 40% carbs, 30% protein, and 30% fat.
Endurance High-calorie, carbohydrate-rich diet for energy.
Strength Training Builds muscles with 25% protein.
 

Vegan Diet

Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products, and all other animal-derived ingredients. A vegan diet includes all grains, beans, legumes, vegetables and fruits and the nearly infinite number of foods made by combining them.

Daily Nutrition Information:

Calories Carbohydrate Protein Fat Fiber Sodium Calcium Iron
2000 56% 19% 25% 47g 2215mg 918mg 22mg

Day 1
Breakfast 1 toasted New York style bagel with 2 garden sausages and 1 slice soy cheese
8 ounces 100% orange juice
Morning
Snack		 1 cup non-dairy yogurt with 1 cup fruit
Lunch 6 ounces Tofurky® with 1 ounce smoked soy bacon, 1 ounce lettuce, 1 ounce tomato, ½ tablespoon Vegan mayo and ½ tablespoon whole grain Dijon mustard on 2 slices Sunbeam® bread
1 medium banana
Afternoon
Snack		 1 cup vanilla soy milk blended with ¼ cup strawberries, ¼ cup blueberries, ¼ blackberries, and ¼ cup raspberries
Dinner Vegan Sheppard’s Pie with 8 ounces vegan burger, 1 cup mashed potatoes, and 1 cup roasted vegetable medley
2 cups fresh baby greens and 2 tablespoons raspberry vinaigrette

Day 2
Breakfast 1 cup vegetable omelet using ½ cup egg replacer
1 cup soy milk
Morning
Snack		 1 fruit bowl with 1 tablespoon non-dairy whip cream, ¼ cup granola, and 1 tablespoon mint
Lunch Panini sandwich with 4 ounces roasted eggplant, 1/8 cup carrots, 1/8 cup red onions, 1/8 cup mushrooms, 1/8 cup bell peppers, and 1 tablespoon Vegan Chipotle mayo on 2 slices Dutch Country® whole wheat bread

2 cups mixed greens salad and 2 tablespoons orange sesame seed vinaigrette
Afternoon
Snack		 1/2 cup soy-based mango raspberry frozen dessert
1 medium banana
Dinner 8 ounces grilled Vegan Boca® Burger on 2 slices Dutch Country® whole wheat with 1 slice soy cheese, and 1 tablespoon whole grain mustard

1 cup Vegan macaroni salad
1 cup pineapple kabobs

Day 3
Breakfast Vegan French toast with 2 slices Wonder® bread and ½ cup egg replacer
2 tablespoons mixed berry spread
1 cup soy milk
Morning
Snack		 1 Larabar®
Lunch 1 cup quinoa salad with ¼ cup fresh bell peppers, ¼ cup cucumber, 1/8 cup red onion, and 2 tablespoons red wine vinaigrette
Afternoon
Snack		 2 slices stone ground whole wheat bread with 2 tablespoons Vegan peanut butter and 2 tablespoons fruit spread
Dinner 6 ounces roasted Tofurky® breast with 3/4 cup herb roasted red potatoes and 2 cups steamed string beans

Day 4
Breakfast 1 Hodgson Mill® bran muffin
1 cup fresh blueberries
8 ounces 100% orange juice
Morning
Snack		 1 ounce pretzels with ¼ cup mixed nuts and 2 tablespoons raisins
Lunch Vegan bean burrito with 1 cup black beans, 1 brown rice burrito wrap, ½ cup corn, ¼ cup tomato, 1/8 cup red onion, 1 jalapeno pepper, 2 tablespoons avocado, ½ cup lettuce, and ¼ cup brown rice

1 medium banana
Afternoon
Snack		 ¼ cup roasted garlic hummus with 1 ounce toasted pita bread
1 cup soy milk
Dinner 6 ounces Vegan soy and spinach lasagna
2 cups tossed Italian salad with 2 tablespoons balsamic vinaigrette

Day 5
Breakfast 1 spinach wrap with ¼ cup egg replacer, ¼ cup tempeh, and 1 ounce soy cheese
8 ounces 100% orange juice
Morning
Snack		 1 Larabar®
1 medium banana
Lunch Reuben with 6 ounces Tofurky®, 1/8 cup sauerkraut, and 1 tablespoon avocado on 2 slices rye bread

2 cups arugula salad with ¼ cup tomatoes and 2 tablespoons balsamic vinaigrette
Afternoon
Snack		 Vegan pasta salad with ½ cup macaroni, ½ ounce Vegan mayo, 2 tablespoons Dijon mustard, 1/8 cup celery, 1/8 cup red onion, ½ teaspoon chili powder, and ½ cup broccoli
Dinner Stir fry with 4 ounces extra firm tofu, 3/4 cup rice noodles, 1 cup mixed Chinese vegetables, 1 tablespoon red chili paste, 2 tablespoons orange juice, and 1 tablespoon toasted sesame seed oil

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