Are you looking for a way to eat healthier and more sustainably? A vegan diet is what you need. Contrary to popular belief, a vegan meal plan is not just about salads and vegetables. Having plant-based habits has become increasingly popular in recent years. Veganism is not only a trend but a lifestyle choice rooted in health and sustainability. 

With creativity and the right meal plan, you can create mouth-watering and nutritious meals that will keep you fulfilled and energised throughout the day. You can easily transition to a vegan lifestyle and enjoy all the added benefits that come with it. In this article, we will explore an easy one-week meal plan that contains 1200 - 1400 calories that will provide you with all the nutrients your body needs to thrive.

Easy One-Week Vegan Meal Plan

Once you have decided to go ahead with the vegan meal plan, you must ensure that you have the right food on your plate. So, we have curated the week's plan fo you here:

Monday 

Breakfast 

Smoothie bowl made with almond milk, frozen berries, and banana and topped with granola and chia seeds. 

The smoothie bowl contains essential nutrients like fibre, vitamins, minerals, and antioxidants from berries, bananas, almond milk, chia seeds, and granola. 

Lunch

Vegan wrap made with hummus, avocado, spinach, tomato, and cucumber. 

The vegan wrap is a great source of dietary fibre, vitamins, and minerals from the hummus, avocado, spinach, tomato, and cucumber. Avocado is loaded with monounsaturated fats, vitamins, and minerals that promote healthy cholesterol levels and reduce the risk of chronic diseases. 

Dinner

Spaghetti with vegan meatballs made from lentils and served with a side salad.

The vegan spaghetti with lentil meatballs and a side salad is a delicious and nutritious meal high in protein, fibre, and essential nutrients. Lentils are indeed the best source of plant-based protein, iron, and fibre.

Tuesday

Breakfast

Vegan yoghurt with mixed berries and topped with almond slivers. 

Vegan yoghurt with berries is a fibre-rich breakfast that helps regulate digestion, lower cholesterol levels, and improve heart health. The addition of berries provides antioxidants and vitamin C, which can help minimise inflammation and boost the immune system. 

Lunch

Quinoa salad with cherry tomatoes, avocado, and chickpeas. 

The quinoa salad is a protein-packed meal that contains all the essential amino acids. Quinoa is also high in fibre, vitamins, and minerals that support digestion, bone health, and immune function. The salad includes ingredients such as spinach, cucumber, tomato, and avocado, providing various nutrients such as vitamins K, C, and potassium.

Dinner

Vegan miso broth with kidney beans, tomatoes, and vegetables.

Vegan miso broth is a low-calorie and protein-rich soup made from fermented soybean paste, miso. It contains antioxidants that protect the body against free radicals and probiotics that improve gut health and strengthen the immune system. The beans provide protein and fibre, while the vegetables provide essential vitamins and antioxidants. 

Wednesday

Breakfast

Toast with peanut butter and banana slices. 

Toast with peanut butter and banana slices is a simple and satisfying breakfast rich in protein, fibre, and healthy fats. Peanut butter is a great protein, fibre, and essential nutrient source. Bananas are a good source of fibre, vitamin C, and vitamin B6.

Lunch

Vegan sushi roll made with avocado, cucumber, and carrot. 

The vegan sushi roll is nutritious and delicious, with vitamins, minerals, and antioxidants. The roll contains vegetables such as avocado, cucumber, and carrot, providing various nutrients, including vitamins C, K, and potassium. 

Dinner

Vegan lasagne made with tofu ricotta and a side of steamed vegetables.

Vegan lasagne is a filling and healthy meal with protein, fibre, and essential nutrients. Tofu ricotta is a great source of protein, calcium, and iron. 

Thursday

Breakfast

Vegan protein pancakes made with oatmeal and topped with blueberries. 

Vegan protein pancakes are delicious and nutritious breakfasts high in protein, fibre, and essential nutrients. Blueberries, used as a topping, are rich in antioxidants, which help protect the body from oxidative stress and inflammation.

Lunch

Mapo tofu with rice and vegetables. 

Mapo tofu is a spicy and flavorful Chinese dish with tofu, minced meat, and chilli bean paste. It is an excellent provider of protein and is low in calories, making it a healthy and satisfying option. The tofu used in the dish is also rich in calcium and iron, which are important for maintaining strong bones and healthy blood cells.

Dinner

Vegan shepherd's pie made with lentils and topped with mashed sweet potato.

The vegan shepherd's pie is a comforting and nutritious meal with protein, fibre, and essential nutrients. Lentils in the shepherd's pie are a great source of protein, fibre, and essential minerals such as iron and folate. The mashed sweet potato used on top of the pie is a good source of fibre, vitamin A, and potassium, which promote healthy digestion and optimal heart health.

Friday

Breakfast

Vegan breakfast burrito made with scrambled tofu.

The vegan breakfast burrito is high in protein, fibre, and essential nutrients. The scrambled tofu used in the burrito is a great source of plant-based protein and contains all the vital amino acids the body needs. 

Lunch

Miso stew with whole grain bread. 

Miso stew is a low-calorie and protein-rich dish that contains antioxidants and probiotics, which can improve gut health and boost the immune system. Miso stew typically includes a variety of vegetables, making it a good source of plant-based nutrition. The whole-grain bread used as a side is a good source of fibre and complex carbohydrates that help maintain steady blood sugar levels and provide long-lasting energy.

Dinner

Vegan mushroom stroganoff served with steamed vegetables.

The vegan mushroom stroganoff is high in protein, fibre, and essential nutrients. Mushrooms used in the stroganoff are a great source of antioxidants, which help protect the body from oxidative stress and inflammation.

Saturday

Breakfast

Vegan smoothie made with almond milk, banana, mango, and pineapple. 

The vegan smoothie is a refreshing, nutrient-packed breakfast with vitamins, minerals, and antioxidants. The almond milk used in the smoothie is a good source of calcium and vitamin E, while fruits are rich in vitamin C and other essential vitamins and minerals. 

Lunch

Vegan Caesar salad made with tofu croutons. 

The vegan Caesar salad is delicious and nutritious, with fibre, vitamins, and minerals. The tofu croutons in the salad provide a great source of plant-based protein.

Dinner

Vegan enchiladas filled with black beans and vegetables.

Vegan enchiladas are a flavorful and filling meal with protein, fibre, and essential nutrients. The black beans used in the enchiladas provide a great source of vegan and plant-based protein and fibre. The whole-grain tortillas used in the enchiladas help promote healthy digestion and provide long-lasting energy.

Sunday

Breakfast

Vegan banana bread with almond butter. 

Vegan banana bread is a fine way to start the day, as it is rich in fibre, vitamins, and minerals. The bread is made using whole-wheat flour and ripe bananas, which are both great sources of fibre and provide essential nutrients such as potassium and vitamin B6. 

Lunch

Vegan grilled cheese sandwich with tomato soup. 

The vegan grilled cheese sandwich with tomato soup is a classic comfort food that is also nutritious. The sandwich is made with whole-grain bread and vegan cheese, a good plant-based protein and calcium source. The tomato soup is high in vitamin C and other essential vitamins and minerals that support the immune system.

Dinner

Vegan chickpea curry with brown rice and steamed vegetables.

The vegan chickpea curry with brown rice and steamed vegetables are a filling and nutritious meal rich in protein, fibre, and essential nutrients. Chickpeas are known to be a great source of plant-based protein and fibre, while brown rice is a rich source of complex carbohydrates and essential nutrients such as vitamin B6 and magnesium. 

In conclusion, a vegan meal can be delicious and satisfying while providing all the nutrients with your body needs. By following this easy one-week vegan plan, you can easily transition to a plant-based lifestyle while reducing your carbon footprint.

Remember to always include a variety of fruits, vegetables, whole grains, and protein sources in your meals. Get the one-week vegan meal plan from Foodhak to see how easy and satisfying it can be. Happy eating!  

Also read: 5 Plant Based Protein, Vegan Low Calorie Soup

Reviewed By : Michele Porter - Nutritionist