7 Day Vegan Meal Plan
Breakfast
3 ounces scrambled tofu, 1 ounce chorizo seitan (3P)
1 cup chopped tomato (1C)
Sprinkle with nutritional yeast flakes (Free)
Snack
1 cup plain vegan yogurt (Wholesoy Co. or other) (1P)
1/2 cup raspberries
1/3 cup sunflower seeds (1 Healthy Fat)
Lunch
1 cup red lentil soup (1P)
3 cups mixed leaf salad (Free)
1 cup mixed vegetables (1C)
1/2 small avocado (1 Healthy Fat)
1 tbsp. balsamic vinaigrette (Free)
Snack
Smoothie
1/2 cup blueberries (1C)
1 scoop Veggie Elite MRM protein powder (2P)
Optional 1 scoop UCAN powder (Free)
1 cup unsweetened almond milk (Free)
1 cup spinach (Free)
Dinner
Stir-fry
6 ounces firm tofu (2P)
2 cups bok choy (Free) 1 cup bamboo shoots (Free) 10 cashews (1 Healthy Fat)
Soy sauce, garlic (Free)
Breakfast
1 cup plain vegan yogurt (WholeSoy or other) (1P)
1 cup strawberries (1C)
6 walnut halves (1 Healthy Fat)
3 slices smart bacon (1P)
Snack
1/2 cup shelled edamame beans (1P)
1/2 small apple
Lunch
Mexican lettuce wraps
1/2 cup Beefless crumble (Beyond Meat or other) (2P)
Iceberg lettuce cups (Free)
1/2 small Avocado (1 Healthy Fat)
1/4 cup salsa (Free)
Snack
Smoothie
1 scoop Veggie Elite MRM protein powder (2P) 1 cup unsweetened almond milk (Free)
2 tbsp. cacao (1C)
Dinner
BBQ Tofu and mushroom kebabs
6 ounces firm tofu- sprinkled with Cajun spices or chill/soy sauce (2P)
1 cup Button mushrooms (Free)
1 cup cauliflower cooked on BBQ (1C)
1 tbsp. olive oil (1 Healthy Fat)
Spinach salad (Free), 1 tbsp. Balsamic vinaigrette (Free)
Breakfast
6 ounces firm tofu- scrambled with curry powder and turmeric (2P)
1 tbsp. oil (1 Healthy Fat)
Sprinkle with 3 tbsp. B12 fortified nutritional yeast flakes (Free)
Snack
1 cup shelled edamame beans (2P)
Celery and 1 tbsp. hummus (Free)
Lunch
1 Boca (or other) soy burgers (1P)
3 cups romaine lettuce salad mix (Free) 1 cup mixed raw vegetables (1C)
1 tbsp. balsamic dressing (Free)
2 ounces soy feta (1P)
10 olives (Free)
1/2 small avocado (1 Healthy Fat)
Snack
1 cup plain vegan yogurt (Wholesoy & Co or other) (1P)
1/2 peach
1 tbsp. Chia seeds (1 Healthy Fat)
Dinner
Garbanzo bean stew
1/2 cup garbanzo beans (1P)
1 cup tomato (1C)
1/2 cup TVP (Textured Vegetable Protein) ‘rice’ (2P 1C)
Breakfast
Dairy free protein shake
1 scoop Veggie Elite MRM protein powder (3P) 8 ounces unsweetened calcium fortified almond milk (Free)
1 cup strawberries (1C)
1 tbsp. Flaxseed meal (1 Healthy Fat)
Snack
1 cup plain vegan yogurt (Wholesoy & Co) (1P)
1 medium plum (1C)
Lunch
1.5 ounces stir fry seitan (Westsoy or other) (3P)
1 cup mixed raw vegetables (1C)
1 cup bok choy, 1 cup shirataki noodles, soy sauce, garlic and fresh ginger (Free)
10 cashews (1 Healthy Fat)
Snack
1/2 cup shelled edamame beans (1P)
Celery and 1 tbsp. hummus (Free)
Dinner
6 ounces firm tofu-roasted (2P)
1 cup green beans (1C)
1 tbsp. oil (1 Healthy Fat)
Sprinkle with 3 tbsp. B12 fortified nutritional yeast (Free)
Breakfast
Vegan mushroom fritatta (2P, 1C)
2 slices smart bacon (1P)
Snack
8 ounces calcium fortified unsweetened almond milk (Free)
3 meatless meatballs (1P)
Lunch
Mexican taco salad
2 ounces Boca veggie ground crumbles (2P)
1/2 cup black beans (1P)
1/2 small avocado (1 Healthy Fat)
Shredded lettuce, ¼ cup salsa (Free)
Snack
1/2 cup roasted garbanzo beans (1P + 1C because second serving of beans for the day)
1 cup water melon (1C)
Dinner
Tofu Hot and Sour Thai Soup
6 ounces firm tofu (2P)
1/2 cup coconut milk (2 Healthy Fats)
1 cup cherry tomatoes (1C)
1 cup mushrooms (Free)
Breakfast
6 ounces firm tofu (2P) scrambled
2 ounces veg cuisine soy feta alternative (1P)
1 cup grilled eggplant (1C)
1 tbsp. olive oil (Healthy Fat)
Snack
1 cup unsweetened soy yoghurt
(Wholesoy & Co or other) (1P 1C)
10 almonds (1 Healthy Fat)
Lunch
2 Boca vegan veggie burger (2P)
3 cups mixed leaf salad (Free)
1 cup mixed vegetables (1C)
1/2 small avocado (1 Healthy Fat)
1 tbsp. olive oil and vinegar salad dressing (Free)
Snack
1/2 cup shelled edamame beans (1P)
Dinner
Seitan ‘Bolognese’
1.5 ounces seitan (Westsoy or other) (3P)
1 cup pasta sauce (onion, garlic, tomato, fresh herbs) (1C)
1 cup shirataki noodles (Free)
Breakfast
Berry green protein smoothie
1/2 cup mixed berries (1C)
1 cup spinach (Free)
1 scoop Veggie Elite MRM protein powder (3P)
12 ounces unsweetened calcium fortified almond milk (Free)
Snack
Lettuce wrapped smart dog (1P)
1 pickle (Free)
Lunch
3 cups mixed greens (Free)
3 ounces chopped turkey roast (Quorn or other) (2P, 1C)
3 ounces organic sprouted tofu (Trader Joes or other) (1P)
1 cup raw mushrooms, ½ c alfalfa sprouts (Free)
1/3 cup roasted sunflower seeds (1 Healthy Fat)
1 tbsp. salad dressing (Free)
Snack
1/2 apple, 1 tbsp. almond butter (1C, 1 Healthy Fat)
1/2 cup dried garbanzo beans (1P)
Dinner
9 Chickenless strips (Trader Joes) (2P)
1 cup chopped bell peppers (1C)
1 tbsp. sesame oil (1 Healthy Fat)
Soy sauce, ginger, garlic (Free)