Health Related Diets, Low Calorie Diets

Vegan Diet Plan

Vegan Diet Plan – 7 Day Meal Plan With Shopping List


Veganism is very popular these days and so are vegan diet plans. Many people have decided to give up meat, milk, eggs, honey and other products, and stop eating animals. In addition to the social aspect, veganism can help eliminate many diseases related to the heart and can help you lose weight. The vegan diet plan mostly consists of vegetables, cereals and fruits, and is normally anywhere between 1500-2000 calories.

Vegans help to preserve the environment and achieve a slim figure when they add moderate physical activity to a vegan diet. Vegans are very strict and do not use products that do not contain vegan friendly ingredients.


The benefits of a Vegan diet plan:

• it is not necessary to kill animals and eat them
• the diet consists of fruits, vegetables, and cereals, with many useful minerals, and vitamins
• this meal plan is easy to follow without stress to your body
• it helps to cope with many diseases, including heart disease, high cholesterol, etc.

The disadvantages of Vegan diet plan:

• your body may not get enough vitamin B12 and D vitamin, you should take supplements or eat as many foods as possible that contain these vitamins
• soy products (soy milk, soy yogurt, tofu) can have a negative impact on male potency with long-term use
• the good condition of your skin, hair and nails you should support with fatty acids as Omega-3 or Omega-6 (in pill form if necessary)
• you need to follow this diet for at least several months if you want to see the results

The features of Vegan diet plan:

• portions of cereals and other products (except vegetable salads) should not be bigger than your clenched fist
• all components of this diet can be replaced by any other of your choice
• if you don’t seem to lose weight within a month or two, you need to eat smaller portions of the vegan foods
• some people may have an allergy to soy and related products
• you should drink at least 2 liters of water a day

7 Day – Vegan Diet Plan  (with Snacks)


Here is the one week sample of the vegan diet plan:

Day 1: Monday

Vegan Breakfast
1 cup cooked oats with blueberries, some applesauce, and cinnamon
1 cup of water or green tea with some fresh raspberry and mint

Midmorning snack
1 cup of Flawless smoothie (1/2 cup soy milk, 1 banana and ½ frozen mango)

Vegan Lunch
1 portion of baked pears with walnuts, tofu, soy sauce and spices of your taste
1 glass of water

Mid afternoon snack
1 portion of gem lettuce salad with green peas, chopped shallot, lemon juice, 1 tsp olive oil and ¼ tsp sherry vinegar

Vegan Dinner
1 cup cooked quinoa with cinnamon


Day 2: Tuesday

Vegan Breakfast
1 portion of Fitness oat (you need to prepare on Monday an oat: fold in oat flakes ½ cup orange juice and take it to the fridge overnight, in the morning add in cold oat lemon zest with handful raspberry, chopped apples and walnuts)
1 cup of chamomile tea

Midmorning snack
1 apple
1 kiwi

Vegan Lunch
1 portion of baked potatoes with basil, garlic, tofu and asparagus
1 cup of orange juice

Mid afternoon snack
1 portion of cooked or raw green beans with mint, some mustard and 1 lemon juice

Vegan Dinner
1 portion of noodles with cooked mushrooms, green onion, and salt

Day 3: Wednesday

Vegan Breakfast
1 portion of Vegan pancakes: 100 g white flour, ½ tsp of soy flour, some oil for greasing, 1 cup of soy milk and 75 g mushrooms with 3-5 pieces cherry tomatoes
1 cup of black tea with lemon

Midmorning snack
1 cup of soy yogurt
½ cup chopped mango

Vegan Lunch
1 portion of salad: beetroot, arugula, walnuts, asparagus linen seeds, 1 tsp olive oil, salt and your favorite spices
1 portion of soup with green peas (Recipe here )

Mid afternoon snack
1 portion of chopped tomatoes with pumpkin seeds, red pepper, sliced carrot, 1 tbsp balsamic vinegar and 1 tsp sesame oil

Vegan Dinner
1 portion of cooked couscous with chopped carrots, green onion, cumin and baby arugula


Day 4: Thursday

Vegan Breakfast
1 cup of whole oats porridge with blackberries and grated pear
1 cup of water with grapefruit and some rosemary

vegan diet plan  tip: always get plain unprocessed oats instead of the prepackaged flavor added variety because they contain refined sugar and other ingredients you don’t want.

Midmorning snack
½ cup granola with ½ cup banana juice

Vegan Lunch
1 portion of cooked lentils with baby carrots, sesame oil, red pepper, chopped hazelnuts and some mint
1 cup of rooibos

Mid afternoon snack
1 toast with 1 tsp peanut butter

Vegan Dinner
1 portion of Ratatouille (Recipe here )

Day 5: Friday

Vegan Breakfast
1 portion of Green breakfast: 100 g mushrooms, 75 g asparagus, 75 g tomatoes, 50 g corn and spices of your choice
1 cup of soy milk

Midmorning snack
1 banana
½ cup strawberries

vegan diet plan  tip: eat a variety of berries as they are chock full of antioxidants that fight free radicals in your body.

Vegan Lunch
1 portion of baked eggplants with parsley, linen oil, garlic and some soy yogurt with seed of your choice
1 cup of water with strawberries

Mid afternoon snack
Hummus with carrot or celery sticks

vegan diet plan  tip: if you are like me and hummus gives you gas, replace the hummus with your favorite vegan dip.

Vegan Dinner
1 portion of spicy sesame noodles: cooked noodle mix with awesome peanut butter sauce (some peanut butter, chopped green onion, garlic and soy sauce) and sesame seeds

Day 6: Saturday

Vegan Breakfast
1 cup granola of your choice + ½ cup puffed rice with ½ cup soy yogurt with chopped pineapple, almonds, and raspberry
1 cup of tomato juice

Midmorning snack
1 handful dried fruits
1 cup of green tea

vegan diet plan  tip: drink lots of green tea as it has many antioxidants that fight cancer!

Vegan Lunch
1 portion of cooked soba noodles with snap peas, sesame seeds, and sliced cucumber
1 cup of water with lemon and cucumber

Mid afternoon snack
Spicy seed mix of your choice
½ cup tomato juice

Vegan Dinner
1 portion of cooked buckwheat with fried tomatoes, onion and parsley


Day 7: Sunday

Vegan Breakfast
1 cup oat porridge with 2 tsp linseeds, 1/2 grated apple, and ½ cup soy yogurt
1 cup of Melissa tea

Midmorning snack
½ grapefruit
1 cup of water with mint

Vegan Lunch
1 portion of Sweet tofu: 1 ½ cup tofu, 1 cup carrots, 2 small onions, 1 tsp sunflower oil, 1 tsp sesame oil, 1 tbsp rice vinegar, 2-3 tbsp soy sauce
Cubed all ingredients and mix them with rice vinegar, sunflower, and sesame oil. Baked for 35-40 minutes.
1 cup of green tea

Mid afternoon snack
1 vegan seeds bar

Vegan Dinner
1 portion of fried asparagus, cherry tomatoes, basil, garlic and cooked brown rice

vegan diet plan  tip: you can replace veggies in the meal plans with your favorite veggies.

Shopping List – 7 Day Vegan Meal Plan

Granola 1 pack
Puffed rice 1 pack
Soy flour 1 pack
Oat 2 packs
Toast bread 1 loaf
1 vegan seeds bar
White flour 1 pack
Brown rice 1 pack
Buckwheat 1 pack
Couscous 1 pack
Hummus 1 pack
Lentils 1 pack
Noodle 1 pack
Oat flakes 1 pack
Soba noodles 1 pack
Quinoa 1 pack
Strawberries 300-400 g
Blackberries 300-400 g
Blueberries 300-400 g
Hazelnuts 50-100 g
Raspberry 500-600 g
1 mango
2 grapefruits
Apples 1 kg
Dried fruits 1 pack
1 kiwi
1 pineapple
3 bananas
Lemons 1 kg
Pears 500-600 g
Cinnamon 1 pack
Mint 1 pack
Soy sauce 1 bottle
Lemon juice 1 pack
Olive oil 1 bottle
Sherry vinegar 1 bottle
Orange juice 1 pack
Chamomile tea 1 pack
Black tea 1 pack
Green tea 1 pack
Olive oil 1 bottle
Sesame oil 1 bottle
Rosemary 1 pack
Banana juice 1 pack
Rooibos 1 pack
Peanut butter 1 pack
Linen oil 1 pack
Tomato juice 1 pack
Cucumbers 1 kg
Melissa tea 1 pack
Sunflower oil 1 bottle
Rice vinegar 1 bottle
Red wine vinegar 1 bottle
Spices of your choice 1 pack
Mustard 1 pack
Salt 1 pack
Red pepper 1 pack
Balsamic vinegar 1 pack
Cumin 1 pack
Spicy seed mix of your choice 1 pack
Tofu 60-800 g
Soy yogurt 600-800 ml
Soy milk 600-800 ml
Walnuts 1 pack
Almonds 1 pack
Asparagus 1-1,5 kg
Linen seeds 1 pack
Pumpkin seeds 1 pack
Sesame seeds 1 pack
Gem lettuce salad 300-400 g
Green peas 1 pack
Shallot 1 pack
Potatoes 500-600 g
Basil 1 pack
Garlic 1 pack
Green beans 1 pack
Mushrooms 1 kg
Green onion 1 pack
Cherry tomatoes 400-500 g
Beetroot 500 g
Arugula 1 pack
Tomatoes 1 kg
Carrots 1-1,5 kg
Baby arugula 1 pack
Corn 1 small pack
Eggplants 1-1,5 kg
Parsley 1 pack
Carrot or celery sticks 1 pack
Snap peas 1 pack
Onion 1 pack
Frozen peas 1 pack
Cayenne pepper 1 piece
Zucchini 400-500 g
Yellow bell peppers 300-400 g

If you enjoy our vegan diet plan please share on facebook!

You may also like vegetarian quiche recipes

and since there are different types of vegetarinism  you might like lacto ovo vegan plan.

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