Sample Meal Plans for a
Plant-Based Diet

Ready to lose weight for life? Here are some sample meal plans for a healthy vegan diet. For many of us, learning which vegan meals are healthy and satisfying can be challenging.

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Vegan Diet 7 Day Ecourse

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Sample Plant Based Meal Plans:


Half a grapefruit with Stevia or Agave Nectar sweetener
Whole grain organic cereal (such as Barbara's Bakery Shredded Oats or Kashi Autumn Wheat) with organic strawberries and soy milk, almond milk, or rice milk
Organic Green Tea

Organic Oatmeal (try Nature's Path) with sliced banana or other fruit, chopped walnuts
Herbal Tea

Fresh Berries Avocado Breakfast Burritos Green tea

Whole grain vegan waffles (try Nature's Path) with frozen organic blueberries, maple syrup or honey

Apple Cinnamon Pancakes with maple syrup or honey (recipe for Apple Cinnamon Pancakes).

Check out this page for more healthy plant based breakfast recipes: Vegan Breakfast Recipes


Organic vegan soup (try Amy's or Muir Glen brands)
Vegan crackers (try Mary's Gone Crackers, Nature's Path - check ingredients as some have dairy products)
Hummus or Toffuti (tastes just like cream cheese!)
Organic fresh fruit (banana, peach, apple, pear for example)

Large green salad (use organic lettuce, cucumbers, tomatoes, red peppers, carrots for example)
Olive oil and balsamic vinegar
Peanut butter and Jelly sandwich made with organic whole grain bread, Better n Peanut Butter by Wonder Natural Foods Corp and organic jelly
Piece of organic fresh fruit

Organic vegan burger (like Boca Burger Roasted Onion Flavor) on whole grain bun with organic lettuce and tomato and Veganaise
Uncle Eddie's Vegan Chocolate Chip Cookie

Soy yogurt (try Silk or WholeSoy brands)
Organic carrot and celery sticks or other raw veggies
Whole grain crackers with organic peanut butter or hummus
Organic fresh fruit (banana or apple is easy to pack)


Easy Pasta with Organic Veggies (recipe for Easy Organic Pasta)
Green Salad
Square of Organic Vegan Chocolate

Easy Chili (recipe for Easy Chili)
Spinach Salad
Brown Rice or Crusty Whole Grain Bread
Fresh Fruit

Tofu Eggplant Parmigian (recipe for Tofu Eggplant Parmigian)
Steamed organic broccoli with lemon juice and sea salt
Crusty Whole Grain Bread
Frozen Soy Yogurt (Try Whole Soy)

Amy's Roasted Vegetable Pizza
Green Salad
Uncle Eddie's Vegan Chocolate Chip Cookies

Easy Vegetable Stir-fry (recipe for Easy Vegetable Stir-fry)
Brown Rice
Honey-Dew or Cantaloupe Melon


Healthy meal plans should include snacks too. Don't let yourself get too hungry. Remember if you are sticking to a vegan diet, you can eat as much as your body says it needs. So if you are hungry between meals, by all means snack!

Do you find yourself eating often in your car or office? Get ideas for what to eat on the go in Healthy Snacks. Reach for a piece of fresh fruit, a handful of healthy nuts like almonds or cashews, some organic, whole grain crackers with hummus, or a soy yogurt.

See more healthy snack ideas in Products We Love.

For some great vegetarian recipe ideas and some easy vegetarian recipes visit our friends at:

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