Feel energized and well nourished, all while keeping inflammation at bay, with this healthy vegan meal plan. Inflammation is the body’s natural way of defending against foreign invaders and helping us heal from injury, which is good! But when inflammation goes into overdrive and becomes chronic inflammation, that’s where we see complications like arthritis, diabetes, obesity, gut issues and heart disease occur.
A plant-based diet is a healthy way to combat that chronic inflammation and help you feel your best. By eating more meatless meals, you get the added benefit of extra fiber and phytochemicals from plant-based proteins like tofu, beans and lentils, seitan and tempeh. You’ll see plenty of those healthy plant-based proteins in this meal plan, along with colorful fruits and vegetables, healthy fats such as avocado, nuts and olive oil, and plenty of whole grains! We include all these foods at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week, and provide modifications to bump it up to 1,500- and 2,000-calorie days, depending on your calorie needs.
Anti-Inflammatory Foods for a Vegan Diet:
Colorful fruits and vegetables (Read more: Why You Should Eat the Rainbow When It Comes to Fruits and Vegetables)Vegan proteins including beans, lentils, tofu, tempeh and seitanPlant-based “milks” and “yogurts"Healthy fats like olive oil, avocado oil, grapeseed oil, avocado, flaxseed oil, nuts and seeds
How to Meal-Prep Your Week of Meals:
Make the Slow-Cooker Vegetable Soup over the weekend. Enjoy it and then portion out servings to keep in the fridge for the rest of the week. That way you can grab it and go on those busy weekdays.The Quinoa & Chia Oatmeal Mix on Day 2 can be made over the weekend too. Place it in a resealable container with a 1/3-cup scoop nearby so that you can portion it out and enjoy it easily.We love the Mango-Date Energy Bites that show up on Day 3 of this plan! Make a big batch over the weekend. Consider doubling it and freezing half. That’s called SUPER food prep!
Day 1
Roasted Root Veggies and Greens over Spiced Lentils
Breakfast (312 calories)
1 serving Vegan Pancakes topped with 1 Tbsp. pure maple syrup & 1 cup blueberries
A.M. Snack (73 calories)
1 serving Mango-Date Energy Bites
Lunch (298 calories)
1 serving Slow-Cooker Vegetable Soup topped with 1 Tbsp. nutritional yeast1 medium slice crusty whole-grain bread
P.M. Snack (95 calories)
1 medium apple
Dinner (453 calories)
1 serving Roasted Root Veggies & Greens over Spiced Lentils
Daily Totals: 1,231 calories, 45 g protein, 193 g carbohydrates, 37 g fiber, 38 g fat, 1,545 mg sodium
Make it 1,500 calories: Add 1 cup unsweetened almond milk and 1 Tbsp. chopped walnuts to breakfast, add 1 extra Mango-Date Energy Bite at A.M. snack, and add 1 apple to lunch.
Make it 2,000 calories: Include all the modifications for the 1,500-calorie day (above) plus add an extra serving of Vegan Pancakes and another 1 Tbsp. chopped walnuts to breakfast, add 1 extra Mango-Date Energy Bite to A.M. snack, increase Slow-Cooker Vegetable Soup by 1/2 cup at lunch, and add 2 Tbsp. peanut butter to P.M. snack.
Day 2
Sweet Potato Black Bean Burgers
Breakfast (196 calories)
1 serving Quinoa & Chia Oatmeal Mix (prepared with water)
A.M. Snack (95 calories)
P.M. Snack (147 calories)
2 servings Mango-Date Energy Bites
Dinner (454 calories)
1 serving Sweet Potato Black Bean Burgers
Daily Totals: 1,190 calories, 38 g protein, 182 g carbohydrates, 32 g fiber, 39 g fat, 1,530 mg sodium
Make it 1,500 calories: Add 1 banana to breakfast, add 2 Tbsp. almond butter to A.M. snack, and add 25 almonds to P.M. snack.
Make it 2,000 calories: Include all the modifications for the 1,500-calorie day (above) plus add 1 cup plain almond milk and top the cereal with 2 Tbsp. chopped walnuts at breakfast. Add 1 1/2 cups strawberries to P.M. snack, and add 2 servings of Mexican Corn (Esquites) to dinner.
Day 3
bowl of Vegetarian Chili
Breakfast (338 calories)
1 serving Vegan Smoothie Bowl
Lunch (258 calories)
1 serving Vegan Bistro Lunch Box½ cup cooked shelled edamame
P.M. Snack (141 calories)
½ cup carrot sticks15 almonds
Dinner (382 calories)
1½ cups Slow-Cooker Vegetarian Chili1 oz. whole-grain crackers
Daily Totals: 1,192 calories, 41 g protein, 186 g carbohydrates, 40 g fiber, 41 g fat, 1,368 mg sodium
Make it 1,500 calories: Add 1/4 cup Maple Granola to breakfast and add 1 additional Mango-Date Energy Bite to A.M. snack. Increase your serving of Slow-Cooker Vegetarian Chili at dinner to 2 cups.
Make it 2,000 calories: Include all the modifications for the 1,500-calorie day (above) plus add 1 more Mango-Date Energy Bite (for 3 total) at A.M. snack. Add 1 cup strawberries to lunch, add an extra 15 almonds to P.M. snack, and add an additional 1 oz. crackers and 1 medium apple to dinner. Add 1 oz. of 70-85% vegan dark chocolate for an after-dinner treat.
Day 4
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Breakfast (280 calories)
1 serving Quinoa & Chia Oatmeal Mix (prepared with water) topped with 1 cup blueberries
A.M. Snack (147 calories)
P.M. Snack (158 calories)
1/3 cup prepared crunchy chickpeas
Dinner (319 calories)
1 serving Vegetarian Lo Mein
Daily Totals: 1,203 calories, 46 g protein, 187 g carbohydrates, 35 g fiber, 33 g fat, 1,901 mg sodium
Make it 1,500 calories: Add 1 banana to breakfast, add 1 cup unsweetened almond milk to A.M. snack, and add 1 cup grapes to lunch.
Make it 2,000 calories: Add 2 Tbsp. dried, unsweetened coconut and 1 cup unsweetened almond milk to breakfast. Add an additional Mango-Date Energy Bite to A.M. snack and add an additional 1/3 cup crunchy chickpeas to P.M. snack. Increase your serving of Vegetarian Lo Mein to 2 cups (an additional 2/3 cup) at dinner.
Day 5
stuffed potato with salsa and avocado
1 serving Maple Granola with 1 cup plain almond milk1 medium apple
A.M. Snack (64 calories)
1/2 cup edamame
P.M. Snack (240 calories)
1/2 cup prepared crunchy chickpeas
Dinner (324 calories)
1 serving Stuffed Potatoes with Salsa and Beans
Daily Totals: 1,207 calories, 50 g protein, 183 g carbohydrates, 44 g fiber, 34 g fat, 1,899 mg sodium
Make it 1,500 calories: Add 1 banana to breakfast, increase edamame by 1/4 cup at A.M. snack, and add 1 cup strawberries to lunch. Add an extra 1/2 cup crunchy chickpeas to P.M. snack and add 1 serving of tortilla chips to dinner.
Make it 2,000 calories: Add an additional 1/3 cup Maple Granola to breakfast and add an additional 1/2 cup edamame to A.M. snack. Increase P.M. snack to 1 cup crunchy chickpeas. Add 2 servings of tortilla chips to dinner.
Day 6
Beefless Vegan Tacos
A.M. Snack (120 calories)
1/4 cup crunchy chickpeas
Lunch (339 calories)
1 serving Edamame Hummus Wrap
P.M. Snack (73 calories)
Dinner (360 calories)
1 serving Beefless Vegan Tacos
Daily Totals: 1,231 calories, 47 g protein, 159 g carbohydrates, 35 g fiber, 57 g fat, 1,361 mg sodium
Make it 1,500 calories: Add 1/4 cup Maple Granola to breakfast, add 1 cup pineapple to lunch, and add 2 Tbsp. pumpkin seeds to dinner.
Make it 2,000 calories: Add 1/2 cup crunchy chickpeas to A.M. snack, add 6 oz. plain soy yogurt to lunch, and add 1 extra Mango-Date Energy Bite at P.M. snack. Add 1 oz. 70-85% vegan dark chocolate for an after-dinner treat.
Day 7
Korean BBQ Tempeh Grain Bowl
Breakfast (249 calories)
Maple Granola with 1 cup plain almond milk & 1 cup raspberries
Edamame Hummus Wrap
P.M. Snack (193 calories)
25 almonds
Dinner (348 calories)
Korean BBQ Tempeh Grain Bowl topped with 1 Tbsp. nutritional yeast
Daily Totals: 1,223 calories, 47 g protein, 154 g carbohydrates, 31 g fiber, 51 g fat, 1,523 mg sodium
Make it 1,500 calories: Add 1 cup pineapple to lunch and an additional 10 almonds to P.M. snack. Add 1 serving Spicy Stir-Fried String Beans to dinner.
Make it 2,000 calories: Increase to 1 1/2 cups almond milk at breakfast, add 2 Tbsp. almond butter to A.M. snack, and add 6 oz. plain soy yogurt to lunch. Add 1 cup red beans and an extra serving of Spicy Stir-Fried String Beans at dinner.
Roasted Root Veggies and Greens over Spiced Lentils
Roasted Root Veggies and Greens over Spiced Lentils
Sweet Potato Black Bean Burgers
Sweet Potato Black Bean Burgers
bowl of Vegetarian Chili
bowl of Vegetarian Chili
6859868.jpg
6859868.jpg
stuffed potato with salsa and avocado
stuffed potato with salsa and avocado
Beefless Vegan Tacos
Beefless Vegan Tacos
Korean BBQ Tempeh Grain Bowl
Korean BBQ Tempeh Grain Bowl
