7-Day Vegan Meal Plan: 1,500 Calories
Following a vegan diet, or even just including more plant-based foods in your routine, can be a healthy and delicious approach to eating. Research has shown that 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.
At 1,500 calories, this vegan meal plan sets you up to lose a healthy 1 to 2 pounds per week and includes a variety of nutritious foods and balanced meals to make sure you're getting the nutrients you need each day. But calorie needs are highly individual and meal plans should be used as more of a guide for inspiration, rather that a strict rubric. Whether you're a full-time vegan or just looking for healthy vegan recipe ideas, this plant-based meal plan makes for a week of nutritious and flavorful eating.
Related: 9 Healthy Tips to Help You Start Eating a Vegan Diet
How to Meal Prep You Week of Meals:
1. Make a batch of the Vegan Pancakes to have for breakfast on Days 1, 5 and 7. Freeze the cooked pancakes until ready to eat and reheat in the microwave.
2. Cook a batch of Basic Quinoa to have for lunch on Day 2 and dinner on Day 5.
3. Make the Quinoa & Chia Oatmeal Mix to have on Day 4. Store the dry mix in an airtight container for up to 1 month.
See All of Our Healthy Vegan Meal Plans
Day 1
Breakfast (386 calories)
1 medium banana, sliced
1 Tbsp. peanut butter
Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes and banana.
A.M. Snack (212 calories)
3/4 cup edamame pods, seasoned with a pinch of salt
1 medium orange
Lunch (331 calories)
1 serving White Bean & Avocado Toast
1 cup sliced cucumber tossed with 2 tsp. olive oil, lemon juice and seasoned with a pinch each salt & pepper.
P.M. Snack (95 calories)
1 medium apple
Dinner (499 calories)
1 serving Falafel Salad with Lemon-Tahini Dressing
Daily Totals: 1,522 calories, 52 g protein, 194 g carbohydrates, 46 g fiber, 68 g fat, 1,734 mg sodium
Day 2
Breakfast (323 calories)
1 medium orange
A.M. Snack (200 calories)
1 cup edamame pods, seasoned with a pinch of salt
Lunch (360 calories)
4 cups White Bean & Veggie Salad
P.M. Snack (101 calories)
1 medium pear
Dinner (500 calories)
2 cups Black-Bean Quinoa Bowl
Daily Totals: 1,485 calories, 58 g protein, 204 g carbohydrates, 59 g fiber, 57 g fat, 1,402 mg sodium
Day 3
Breakfast (266 calories)
1 serving Peanut Butter-Banana Toast
A.M. Snack (228 calories)
1/4 cup pumpkin seeds
Lunch (325 calories)
1 serving Green Salad with Edamame & Beets
P.M. Snack (202 calories)
2 cups air-popped popcorn tossed with 1 Tbsp. each olive oil and nutritional yeast.
Dinner (483 calories)
1 1/2 cups Roasted Cauliflower & Potato Curry Soup
1 small whole-wheat pita, toasted
1/3 cup hummus
Meal-Prep Tip: Save 1 serving Roasted Cauliflower & Potato Curry Soup for lunch on Day 4.
Daily Totals: 1,505 calories, 60 g protein, 143 g carbohydrates, 36 g fiber, 80 g fat, 1,841 mg sodium
Day 4
Breakfast (401 calories)
1/3 cup Quinoa & Chia Oatmeal Mix cooked with 1 1/4 cups unsweetened soymilk
1 medium banana
Meal-Prep Tip: Make the Quinoa & Chia Oatmeal Mix and store in an airtight container for up to 1 month.
A.M. Snack (101 calories)
1 medium pear
Lunch (346 calories)
1 1/2 cups Roasted Cauliflower & Potato Curry Soup
1 small whole-wheat pita, toasted
P.M. Snack (171 calories)
3 Tbsp. pumpkin seeds (pepitas)
Dinner (472 calories)
Daily Totals: 1,491 calories, 57 g protein, 232 g carbohydrates, 49 g fiber, 45 g fat, 1,404 mg sodium
Day 5
Breakfast (417 calories)
1/2 cup blackberries
2 Tbsp. peanut butter
Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.
A.M. Snack (62 calories)
1 medium orange
Lunch (325 calories)
1 serving Veggie & Hummus Sandwich
P.M. Snack (200 calories)
* 1 cup edamame pods, seasoned with a pinch of salt
Dinner (487 calories)
* 1 cup Chickpea Curry
* 1 cup Basic Quinoa
Daily Totals: 1,490 calories, 58 g protein, 179 g carbohydrates, 43 g fiber, 61 g fat, 1,335 mg sodium
Day 6
Breakfast (262 calories)
A.M. Snack (101 calories)
* 1 medium pear
Lunch (416 calories)
1 serving Vegan Bistro Lunch Box
1 medium apple
3 Tbsp. pumpkin seeds (pepitas)
P.M. Snack (202 calories)
2 cups air-popped popcorn tossed with 1 Tbsp. each olive oil and nutritional yeast.
Dinner (525 calories)
Daily Totals: 1,507 calories, 50 g protein, 173 g carbohydrates, 41 g fiber, 77 g fat, 1,828 mg sodium
Day 7
Breakfast (432 calories)
3/4 cup blackberries
2 Tbsp. peanut butter
Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.
A.M. Snack (105 calories)
1 medium banana
Lunch (325 calories)
4 cups serving Green Salad with Edamame & Beets
P.M. Snack (202 calories)
2 cups air-popped popcorn tossed with 1 Tbsp. each olive oil and nutritional yeast.
Dinner (434 calories)
* 1 serving Noodle Bowl with Rainbow Veggies & Peanut Sauce
Daily Totals: 1,498 calories, 50 g protein, 160 g carbohydrates, 36 g fiber, 73 g fat, 1,792 mg sodium
You Did It!
Congratulations on finishing this vegan diet meal plan. Maybe you followed along with every single meal and snack or perhaps just used it as an inspirational guide for following a vegan diet. Either way, we hope you found this plan interesting, delicious and informative. Following a plant-based diet meal plan is a healthy way to meet your nutritional needs and feel great. Keep up the good work and try one of our other healthy vegan meal plans or vegetarian meal plans.