7-Day Vegan Meal Plan: 1,500 Calories

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7-Day Vegan Meal Plan: 1,500 Calories

Research has shown that following a vegan diet, or simply adding more plant-based foods into your daily diet, is a healthy approach to eating that does the body a lot of good. 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. In this 7-day vegan meal plan, you'll find plenty of delicious meals and snacks that are balanced to make sure you're getting the nutrients you need each day. Whether you're a full-time vegan or just looking for healthy recipe ideas, this meal plan makes for a week of wholesome eating.

Related: 4 Healthy Benefits of a Vegan Diet (and a Few Potential Drawbacks)

Day 1

Falafel Salad with Lemon-Tahini Dressing

Breakfast (312 calories, 10 g protein)

• 2 Vegan Pancakes
• 1/2 cup blackberries
• 1 Tbsp. peanut butter

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter to a sauce-like consistency). Drizzle over pancakes and blackberries.

Make Ahead Note: Save 2 pancakes to have for breakfast on Day 5. Freeze until ready to eat, and reheat in the microwave or oven.

A.M. Snack (180 calories, 14 g protein)

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

Lunch (397 calories, 17 g protein)

Loaded Bean & Veggie Toast
• 2 slices whole-wheat bread
• 1/3 cup white beans, rinsed
• 2 Tbsp. hummus
• Pinch each salt & pepper
• 1/2 cup sliced cucumber
• 1/4 cup sprouts
• 1 Tbsp. unsalted roasted sunflower seeds
• Hot sauce (optional)

Toast bread. Mash beans with hummus, salt and pepper. Top each slice of toast with the bean-hummus mixture, cucumber, sprouts and sunflower seeds. Drizzle with hot sauce, if desired.

P.M. Snack (113 calories, 4 g protein)

• 1 small plum
• 25 roasted unsalted pistachios, measured in shell

Dinner (499 calories, 16 g protein)

• 1 serving Falafel Salad with Lemon-Tahini Dressing

Daily Total: 1,052 calories, 60 g protein, 185 g carbohydrates, 46 g fiber, 67 g fat, 1,965 mg sodium

 

Day 2

Breakfast (311 calories, 12 g protein)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 15 roasted unsalted pistachios, measured in shell

A.M. Snack (202 calories, 7 g protein)

• 1/4 cup hummus
• 5 whole-wheat crackers

Lunch (377 calories, 15 g protein)

Edamame-Greek Salad
• 2 cups mixed greens
• 3/4 cup shelled edamame
• 1/2 cup sliced cucumber
• 1/2 cup cherry tomatoes, halved
• 2 Tbsp. chopped red onion
• 5 pitted Kalamata olives, chopped
• 1 Tbsp. olive oil
• 1 Tbsp. vinegar
• Salt & pepper to taste

Combine greens and vegetables; top salad with oil, vinegar, salt and pepper.

P.M. Snack (102 calories, 1 g protein)

Cinnamon Pears
• 1 medium pear, sliced
• Ground cinnamon to taste

Sprinkle pear slices with cinnamon.

Dinner (520 calories, 21 g protein)

Black Bean-Quinoa Buddha Bowl & Hummus Dressing
• 3/4 cup black beans, rinsed
• 3/4 cup cooked quinoa
• 1/4 medium avocado, diced
• 3 Tbsp. pico de gallo
• 2 Tbsp. chopped fresh cilantro
• 1/4 cup hummus
• 1 Tbsp. water
• 1 Tbsp. lime juice
• Pinch each salt & pepper

Combine beans, quinoa, avocado, pico de gallo and cilantro in a bowl. To make dressing: Combine hummus with water and lime juice. Thin with more water if necessary. Season with salt and pepper.

Daily Total: 1,513 calories, 56 g protein, 197 g carbohydrates, 52 g fiber, 47 g fat, 2,117 mg sodium

 

Day 3

Rainbow Veggie Spring Roll Bowl

Breakfast (342 calories, 10 g protein)

Peanut Butter-Cinnamon Toast
• 1 slice whole-wheat bread, toasted
• 1 1/2 Tbsp. peanut butter
• 1/2 tsp. chia seeds
• Ground cinnamon to taste

Top toast with peanut butter and chia seeds. Sprinkle with cinnamon to taste.

• 1 medium banana on the side

A.M. Snack (161 calories, 17 g protein)

• 1 1/4 cups edamame pods, seasoned with a pinch of salt

Lunch (381 calories, 17 g protein)

Quinoa-Chickpea Salad with Roasted Red Pepper-Hummus Dressing
• 1 1/2 cups mixed greens
• 3/4 cup cooked quinoa
• 1/3 cup chickpeas, rinsed
• 1 Tbsp. sunflower seeds
• 1 tsp. chopped parsley
• 2 Tbsp. hummus
• 2 Tbsp. lemon juice
• 1 Tbsp. finely chopped roasted red pepper
• Salt & pepper to taste

Combine greens, quinoa, chickpeas, sunflower seeds and parsley. To make dressing: Combine hummus, lemon juice and roasted red pepper. Thin with water if necessary. (Alternatively, you can use store-bought roasted red pepper hummus, if desired.) Top salad with the hummus dressing. Season with salt and pepper.

P.M. Snack (188 calories, 4 g protein)

• 1 medium banana
• 25 roasted unsalted pistachios, measured in shell

Dinner (434 calories, 12 g protein)

• 1 serving Rainbow Veggie Spring Roll Bowl

Daily Total: 1,506 calories, 60 g protein, 193 g carbohydrates, 38 g fiber, 58 g fat, 1,501 mg sodium

 

Day 4

Chickpea Curry

Breakfast (347 calories, 19 g protein)

• 1/3 cup Quinoa & Chia Oatmeal Mix
• 1 1/4 cups unsweetened soymilk
• 1 Tbsp. pumpkin seeds

Cook cereal mix in soymilk. Top with pumpkin seeds.

A.M. Snack (103 calories, 2 g protein)

• 20 cherries

Lunch (367 calories, 18 g protein)

Green Salad with Edamame & Beets
• 2 cups mixed greens
• 1 cup shelled edamame
• 1/2 medium beet, shredded
• 1 Tbsp. chopped fresh cilantro
• 1 Tbsp. olive oil
• 1 1/2 Tbsp. vinegar
• Salt & pepper to taste

Combine greens, edamame, beet and cilantro. Top with oil, vinegar, salt and pepper.

P.M. Snack (202 calories, 7 g protein)

• 1/4 cup hummus
• 5 whole-wheat crackers

Dinner (500 calories, 14 g protein)

• 1 cup cooked quinoa
• 1 cup Chickpea Curry

Top quinoa with chickpea curry.

Make Ahead Tip: Save 1 cup of the chickpea curry to have for lunch on Day 5.

Daily Total: 1,520 calories, 60 g protein, 191 g carbohydrates, 41 g fiber, 60 g fat, 1,469 mg sodium

 

Day 5

Vegan Pancakes

Breakfast (295 calories, 10 g protein)

• 2 Vegan Pancakes
• 1/2 cup blackberries
• 1 Tbsp. peanut butter

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter to a sauce-like consistency). Drizzle over pancakes and blackberries.

A.M. Snack (188 calories, 4 g protein)

• 1 medium banana
• 25 roasted unsalted pistachios, measured in shell

Lunch (362 calories, 9 g protein)

• 1 cup Chickpea Curry
• 1/2 large whole-wheat pita, toasted

P.M. Snack (129 calories, 12 g protein)

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

Dinner (515 calories, 21 g protein)

Stuffed Sweet Potato with Hummus Dressing
• 1 large sweet potato
• 1 tsp. olive oil
• 3/4 cup chopped kale
• 1 cup black beans, rinsed
• Crushed red pepper, to taste (optional)
• Pinch each salt & pepper
• 1/4 cup hummus
• 2 Tbsp. water

Microwave or bake sweet potato until soft and cooked through. Cook kale in olive oil until wilted. Add beans to the pan and heat through. Season with crushed red pepper (if desired), salt and pepper to taste. Cut the sweet potato in half and stuff with the kale and beans. To make dressing: Combine hummus and water. Thin with more water if necessary. Drizzle the hummus dressing on top of the stuffed sweet potato.

Daily Total: 1,505 calories, 58 g protein, 210 g carbohydrates, 49 g fiber, 54 g fat, 1,641 mg sodium

 

Day 6

Breakfast (342 calories, 10 g protein)

Peanut Butter-Cinnamon Toast
• 1 slice whole-wheat bread, toasted
• 1 1/2 Tbsp. peanut butter
• 1/2 tsp. chia seeds
• Ground cinnamon, to taste

Top toast with peanut butter and chia seeds. Sprinkle with cinnamon to taste.

• 1 medium banana on the side

A.M. Snack (186 calories, 5 g protein)

• 25 roasted unsalted pistachios, measured in shell
• 20 cherries

Lunch (382 calories, 21 g protein)

Loaded Bean & Veggie Toast
• 2 slices whole-wheat bread
• 1/2 cup white beans, rinsed
• 1/4 cup hummus
• Pinch each salt & pepper
• 1/2 cup sliced cucumber
• 1/4 cup sprouts
• 1 Tbsp. unsalted roasted sunflower seeds
• Hot sauce (optional)

Toast bread. Mash beans with hummus, salt and pepper. Top each slice of toast with the bean-hummus mixture, cucumber, sprouts and sunflower seeds. Drizzle with hot sauce, if desired.

A.M. Snack (102 calories, 1 g protein)

Cinnamon Pears

• 1 medium pear, sliced
• Ground cinnamon to taste

Sprinkle pear slices with cinnamon.

Dinner (490 calories, 18 g protein)

Chickpea-Quinoa Buddha Bowl
• 1 cup cooked quinoa
• 1/3 cup chickpeas, rinsed
• 1/2 cup cucumber slices
• 1/2 cup cherry tomatoes, halved
• 1/4 medium avocado, diced
• 3 Tbsp. hummus
• 1 tbsp. finely chopped roasted red pepper
• 1 Tbsp. lemon juice
• 1 Tbsp. water
• 1 tsp. chopped fresh parsley
• Pinch each salt & pepper

Combine quinoa, chickpeas, cucumber, tomatoes and avocado in a bowl. To make dressing: Combine hummus, roasted red pepper, lemon juice and water. Thin with more water if necessary. Season with parsley, salt and pepper. Top the Buddha bowl with the dressing.

Daily Total: 1,502 calories, 55 g protein, 228 g carbohydrates, 48 g fiber, 51 g fat, 1,672 mg sodium

 

Day 7

Breakfast (307 calories, 12 g protein)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 Tbsp. pumpkin seeds, either chopped and sprinkled on top of the English muffin or eaten on their own.

A.M. Snack (119 calories, 6 g protein)

• 1/4 cup hummus
• 1 cup cucumber slices

Lunch (375 calories, 21 g protein)

Green Salad with Edamame & Beets
• 2 cups mixed greens
• 1 1/4 cups shelled edamame
• 1/2 medium beet, shredded
• 1 Tbsp. chopped fresh cilantro
• 2 tsp. unsalted roasted sunflower seeds
• 1 Tbsp. olive oil
• 1 1/2 Tbsp. vinegar
• Salt & pepper to taste

Combine greens, edamame, beet, cilantro and sunflower seeds. Top with oil, vinegar, salt and pepper.

P.M. Snack (263 calories, 7 g protein)

• 1 medium banana
• 1 1/2 Tbsp. peanut butter

Dinner (460 calories, 13 g protein)

• 1 1/2 cups Roasted Cauliflower & Potato Curry Soup
• 1/2 large whole-wheat pita, toasted
• 1/3 cup hummus

Serve soup with pita and hummus on the side.

Daily Total: 1,523 calories, 58 g protein, 166 g carbohydrates, 43 g fiber, 79 g fat, 1,883 mg sodium
 

Note: This meal plan is controlled for calories, protein and sodium. If a particular nutrient is of concern, consider speaking with your health care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.

How to Make Falafel Salad with Lemon-Tahini Dressing

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7-Day Vegan Meal Plan: 1,500 Calories