7-Day Vegan Meal Plan: 1,500 Calories
7-Day Vegan Meal Plan: 1,500 Calories
7-Day Vegan Meal Plan: 1,500 Calories
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.
How to Meal Prep You Week of Meals:
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.
Cook a batch of Basic Quinoa to have for lunch on Day 2 and dinner on Day 5.
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
7-Day Superfood Dinner Plan
Breakfast (386 calories)
2 Vegan Pancakes1 medium banana, sliced1 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 salt1 medium orange
Lunch (331 calories)
1 serving White Bean & Avocado Toast1 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
containers
Breakfast (323 calories)
1 serving Peanut Butter & Chia Berry Jam English Muffin1 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
cauliflower soup
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 Soup1 small whole-wheat pita, toasted1/3 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
Berry-Kefir Smoothie
Breakfast (401 calories)
1/3 cup Quinoa & Chia Oatmeal Mix cooked with 1 1/4 cups unsweetened soymilk1 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)
Lunch (346 calories)
1 1/2 cups Roasted Cauliflower & Potato Curry Soup1 small whole-wheat pita, toasted
P.M. Snack (171 calories)
3 Tbsp. pumpkin seeds (pepitas)
Dinner (472 calories)
1 serving Stuffed Sweet Potato with Hummus Dressing
Daily Totals: 1,491 calories, 57 g protein, 232 g carbohydrates, 49 g fiber, 45 g fat, 1,404 mg sodium
Day 5
chickpea curry (chhole)
Breakfast (417 calories)
2 Vegan Pancakes1/2 cup blackberries2 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
spaghetti squash
Breakfast (262 calories)
1 serving Peanut Butter & Chia Berry Jam English Muffin
- 1 medium pear
Lunch (416 calories)
1 serving Vegan Bistro Lunch Box1 medium apple3 Tbsp. pumpkin seeds (pepitas)
Dinner (525 calories)
1 serving Spaghetti Squash with Peanut Sauce & Edamame1 cup Spicy Cucumber Salad with Cilantro & Peanuts
Daily Totals: 1,507 calories, 50 g protein, 173 g carbohydrates, 41 g fiber, 77 g fat, 1,828 mg sodium
Day 7
plate full of fresh veggies
Breakfast (432 calories)
2 Vegan Pancakes3/4 cup blackberries2 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
4 cups serving Green Salad with Edamame & Beets
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.
7-Day Superfood Dinner Plan
7-Day Superfood Dinner Plan
containers
containers
cauliflower soup
cauliflower soup
Berry-Kefir Smoothie
Berry-Kefir Smoothie
chickpea curry (chhole)
chickpea curry (chhole)
spaghetti squash
spaghetti squash
plate full of fresh veggies
plate full of fresh veggies
