Sample Vegan Meal Plan

So, you are ready to start a vegan diet! (or at least curious about it)  If you haven’t already, read through our previous post, Starting a Vegan Diet, then come back to see what a nutritious day of vegan foods looks like.  The following meal plan is just a sample in the day of the life of a healthy vegan.  It should not be followed every day – you need a wide variety of foods to ensure you get all of the nutrients that food has to offer!  The following meal plan was input into Cronometer to determine the nutrient intakes, and all daily needs were met except Potassium (which was 82%) and Calcium (which was 94%).  The total caloric intake was 1288 – so there is still room to supplement with other calcium-rich and potassium-rich foods!  Here’s the meal plan:


Breakfast: Protein Smoothie

  • Frozen berries
  • Spinach
  • Vegan protein powder
  • Coconut water


Snack: Fruit and Nuts

  • Banana
  • Walnuts


Lunch: Vegan Broccoli and Cheese Soup


Dinner: Avocado Boats

  • Avocado
  • Nutritional Yeast
  • Liquid Aminos All Purpose Seasoning


Dessert: (yes, dessert!!) Chia Seed Pudding

  • Chia seeds
  • Unsweetened Cocoa Powder
  • Unsweetened Almond Milk

This is a very basic day of eating that will leave you full of life, energy, and nutrients!!  Once you become more comfortable with eating vegan, you can start experimenting with whatever meals and snacks work best for you while satisfying your nutritional needs.  Have fun on your plant-based journey!

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