Plant-based vegans avoid meat, dairy, eggs, and honey. Balanced vegan meals are nutritious and varied in taste and texture. This vegan meal plan includes these nutrients for a day of delicious and satisfying meals:
Breakfast: Avocado Toast with Chickpea Scramble
Avocado Toast: Whole-grain toast with mashed avocado, sea salt, and lemon juice.
For an eggy flavor, sauté chickpeas with sliced bell peppers, onions, spinach, and a splash of turmeric and black salt.
Mid-Morning Snack: Fresh Fruit Bowl
A bowl full of different colored fresh fruits, like banana, berries, mango, and kiwi. You can drizzle some agave syrup over top or put chia seeds on top for extra texture.
Lunch: Quinoa Salad with Roasted Vegetables
Quinoa Salad: Cooked quinoa, chopped cucumbers, cherry tomatoes, red onion, fresh parsley, and lemon-tahini dressing.
Oven-roasted carrots, bell peppers, zucchini, and broccoli with olive oil, garlic, and herbs.
Afternoon Snack: Hummus and Veggie Sticks
Hummus: Creamy homemade or store-bought hummus with carrot, celery, and cucumber sticks.
Dinner: Lentil Stew with Steamed Greens
A hearty stew composed with lentils, diced tomatoes, carrots, celery, onions, garlic, vegetable broth, cumin, paprika, and bay leaves.
Steamed Greens: Kale or spinach with balsamic vinegar and toasted sesame seeds.
Evening Snack: Nuts and Dried Fruits
A modest handful of mixed nuts (almonds, walnuts, cashews) and dried fruits (apricots, raisins, cranberries) makes a nutritious snack.
Hydration Throughout the Day
For freshness, drink water, herbal teas, or cucumber, lemon, and mint-infused water.