A 7-Day Vegan Sample Menu for Plant-Based Meal Ideas
Curious about what you’ll eat every day as a vegan? Here’s a week’s worth of ideas.
Day 1
Breakfast: Avocado smoothie
Lunch: Mixed veggie bowl with a sweet potato and chickpea base
Snack: Trail mix with nuts and dried fruit
Dinner: Brown rice pasta with vegan pesto
Dessert: Coconut yogurt with mixed berries
Day 2
Breakfast: Vegan muffin
Lunch: Butternut squash soup
Snack: Apple with peanut butter
Dinner: Roasted broccoli and tofu
Dessert: Chia seed pudding
Day 3
Breakfast: Kale smoothie with vegan protein powder
Lunch: Roasted vegetables and rice
Snack: Chips and guacamole
Dinner: Stuffed sweet potatoes
Dessert: Nondairy 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 spiralized zucchini noodles
Dessert: Sorbet
Day 5
Breakfast: Homemade vegan granola bar
Lunch: Veggie and hummus sandwich on vegan bread
Snack: Rice cake with peanut butter
Dinner: Pita with falafel and a side salad
Dessert: Baked apple
Day 6
Breakfast: Breakfast burrito with tofu
Lunch: Avocado toast
Snack: Carrots and hummus
Dinner: Grilled cauliflower steaks
Dessert: Vegan pumpkin pie with chocolate sauce and coconut whipped cream
Day 7
Breakfast: Vegan granola with almond milk and berries
Lunch: Spinach-stuffed mushrooms
Snack: Roasted chickpeas
Dinner: Tofu sloppy joes
Dessert: Chocolate avocado pudding