Easy to Follow 7 Day Vegan Diet Plan

As the new year approaches you may be thinking about making some changes to your diet. Perhaps you want to eat less processed foods, incorporate more whole grains, or up your intake of fruits and veggies. You may even be considering trying out a vegan diet. People are drawn to veganism for a variety of reasons. Some of us want to live longer, healthier lives and do our part to reduce pollution and conserve the Earth’s resources. Others choose veganism because they are ethically opposed to eating animals. Regardless of the reason, people who follow plant-based diets tend to have a lower risk of cardiovascular disease, heart disease, obesity, type 2 diabetes and some types of cancers.
But before you take the plunge, it is important to remember that a vegan diet isn’t necessarily a weight loss diet and it is possible to be unhealthy if your diet is poorly planned and unbalanced.  Vegan diets tend to be higher in fiber, folic acid, vitamins C and E, potassium, magnesium, and many phytochemicals. They also tend to be lower in calories, total fat, cholesterol and saturated fat.
However, eliminating all animal products from the diet increases the risk of certain nutrient deficiencies including vitamins B-12 and D, calcium, iron, zinc, and omega-3 fatty acids. Despite popular belief, a well-planned vegan diet provides ample amounts of protein to support growth, repair and overall good health.
To get you started, here is an easy to follow 7-day vegan meal plan. Take note of how the meals are put together with a balance of food groups and feel free to switch out foods based on taste. Once you have a feel for how to structure your meals, find some recipes that appeal to you and have fun!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast
Oatmeal with walnuts and raisins
Fresh fruit
Soy yogurt mixed with granola
Fresh fruit
Tofu scramble with pepper, spinach and
vegan cheese in a
whole wheat tortilla
Smoothie made with vegan yogurt, avocado, banana, spinach
Whole wheat toast with peanut butter and banana
Black bean burrito with veggies in a whole wheat tortilla
Fresh fruit
Fresh fruit
Lunch
Hummus and avocado in a whole wheat pita
Baby carrots
Vegan chili
Vegan cornbread
Salad
Peanut butter sandwich on whole wheat bread
Soy yogurt and berries
Black beans, baked sweet potato, steamed veggies
Baby carrots
Veggie burger on whole wheat bun with hummus and avocado
Lentil soup
Brown rice
Steamed veggies
Dinner
Brown rice and lentil pilaf
Salad
Stir-fried tofu and vegetables and
Quinoa
Salad
Salad
Grilled Portobello mushrooms over brown rice
Steamed vegetables
Vegan tacos with vegan “ground round” and vegan cheese, lettuce and tomato
Steamed vegetables
Couscous with black beans, walnuts and mixed vegetables
Fresh fruit
Falafel, hummus, tabouli
Steamed vegetables
Snack
Soy yogurt with flaxseed and fresh berries
Almonds and fruit
Hummus and apple slices
Edamame, apple slices
Peanut butter and banana
Bell pepper strips, white bean hummus
Cereal and soymilk, fresh fruit