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Sample meal plans › Vegan

A sample week: vegan

Only plant foods: vegetables, fruit, whole grains, beans, lentils, soy foods, nuts and seeds. No meat, fish, eggs, dairy, honey or other animal-derived ingredients.

Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.

The week

Meals with a link have a full recipe below. The others are simple meals you can put together without one.

DayBreakfastLunchDinnerSnack
Day 1Maple pecan granola with fortified soy milk and berriesLentil soup made with vegetable broth, with whole-grain breadThree-bean chili over brown riceHomemade hummus with carrot sticks
Day 2Oatmeal cooked with fortified soy milk, topped with banana and walnutsHummus and veggie whole-wheat wrap (check the tortilla and vinaigrette for honey or milk)White bean, kale and tomato stew with brown riceRoasted beet hummus with cucumber slices
Day 3Tofu scramble with spinach and whole-grain toastCurried lentil and pumpkin soup with a side saladWhole-wheat pasta with tomatoes, spinach and cannellini beans, made with vegetable brothFrozen grape skewers
Day 4Whole-grain toast with peanut butter and banana, plus a glass of fortified soy milkEdamame, black bean and corn salad over mixed greensMoroccan chickpea and lentil stew over whole-wheat couscousAn apple and a small handful of almonds
Day 5Overnight oats with fortified soy milk, chia seeds and berriesTempeh lettuce cups with peanut sauce and a side of brown riceNew Orleans red beans over brown rice with a green saladSteamed edamame in the pod, lightly salted
Day 6Smoothie of fortified soy milk, frozen berries, banana and ground flaxseedItalian summer vegetable and white bean soup with whole-grain breadChickpea and vegetable stir-fry with pineapple over brown riceTrail mix of walnuts, pumpkin seeds and raisins
Day 7Whole-grain toast with avocado and tomato, with a piece of fruitChickpea, cucumber and pepper salad over greens with whole-wheat pitaVegetable stew with corn and squash, with a side of quinoaPeanuts and a banana

Tips

What studies found

Mixed. US Adventist vegans had a 15% lower death rate than non-vegetarians, but the result was not statistically clear (range 0.73 to 1.01). Orlich 2013, JAMA Intern Med

See what it means for your longevity score

The recipes (18)

Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.

Maple-Pecan Granola
Serves 32 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper and set aside.
  2. In large mixing bowl, whisk together the oil, maple syrup, vanilla, salt, and cinnamon.
  3. Add the oats and pecans. Toss gently until completely coated with the oil-maple syrup mixture.
  4. Transfer the mixture onto the prepared baking and spread into an even layer.
  5. Bake until golden-brown and crispy, about 20-25 minutes, stirring the mixture every 7-10 minutes.
  6. Remove from oven and place on a wire cooling rack or other heat-safe surface.
  7. When completely cooled, use as desired or transfer to an airtight storage container for up to 2 months.
Per serving: Calories: 145Protein: 4 gCarbs: 16 gFibre: 3 gFat: 8 gSodium: 75 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Lentil Soup
Serves 11 · Recipe from NHLBI (NIH) (Delicious Heart Healthy Latino Recipes) · Original recipe
Ingredients Steps
  1. In a large soup pot, heat oil over medium heat. Add carrots, celery, and onion; cook and stir until the onion is tender.
  2. Stir in garlic, oregano, basil, and pepper. Cook for 2 minutes.
  3. Stir in lentils and tomatoes, then add the vegetable broth and water.
  4. Cover and bring to a boil. Reduce heat and simmer for at least 1 hour or until lentils are tender.
  5. Store leftovers in the refrigerator and reheat on the stove or in the microwave. The soup will taste better the next day!
Per serving: Calories: 151Protein: 9 gCarbs: 24 gFibre: 7 gFat: 3 gSodium: 248 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Three-Bean Chili
Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large saucepan (pot) over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion and peppers.
  4. Sauté until the onion and peppers soft, about 4-5 minutes.
  5. Add the kidney beans, black beans, pinto beans, crushed tomatoes, and diced tomatoes with their liquid. Stir to combine.
  6. Stir in the chili powder, cumin, onion powder, garlic powder, tabasco sauce (if desired), and black pepper.
  7. Bring to a boil, then reduce heat to low.
  8. Simmer for 20 minutes until flavors have blended.
  9. If more liquid is needed add small amounts of water until it reaches the desired consistency.
  10. Taste and adjust seasoning as needed.
  11. Serve warm.
Per serving: Calories: 330Protein: 18.5 gCarbs: 58 gFibre: 19.5 gFat: 4 gSodium: 279 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Home-Style Hummus
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Drain the chickpeas. Reserve the canning liquid and set aside.
  2. Put the chickpeas in a food processor or blender.
  3. Add the garlic, lemon juice, tahini, oil, black pepper, salt, and half of the reserved chickpea canning liquid (about ⅓ cup).
  4. Puree the until very smooth, about 2-3 minutes, adding additional canning liquid as necessary to produce a thick dip.
  5. Add additional lemon juice to taste, if desired.
  6. Transfer to a serving dish (or a storage container if you’re not eating it right away). Garnish with paprika.
  7. Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. Can be frozen if desired.
Per serving: Calories: 90Protein: 4 gCarbs: 11 gFibre: 3 gFat: 3.5 gSodium: 80 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Hummus and Veggie Wrap-Up
Serves 1 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Spread the hummus over the tortilla.
  2. Layer the tortilla with the salad greens, onion, cucumber, tomato, and carrots.
  3. Drizzle with the vinaigrette.
  4. Fold the sides of the tortilla over towards the center, then roll up tightly.
  5. Serve cold.
Per serving: Calories: 250Protein: 7 gCarbs: 29 gFibre: 6.5 gFat: 12.5 gSodium: 555 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
White Bean, Kale, and Tomato Stew
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a heavy stockpot over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion, carrots, and garlic.
  4. Sauté until the onion and carrots are tender, stirring frequently, about 7-8 minutes.
  5. Reduce the heat to low.
  6. Add the chopped kale and broth.
  7. Cover the pot with a lid.
  8. Simmer for 10-15 minutes.
  9. Add the diced tomatoes and their juice, cannellini beans, rice, Italian seasoning, and black pepper.
  10. Cook until heated through.
  11. Serve warm.
Per serving: Calories: 230Protein: 10 gCarbs: 37.5 gFibre: 6.5 gFat: 2.5 gSodium: 190 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Roasted Beet Hummus
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Preheat the oven to 400°F.
  2. Place the beet pieces on a baking sheet and toss with ½ tablespoon of the oil. Place in the oven and roast until fork-tender, about 30-40 minutes.
  3. Meanwhile add the garlic and 2 tablespoons of the lemon juice to a small bowl and stir to combine. Set aside.
  4. Add ¼ cup of the roasted beet to a food processor. Pulse until broken down into small pieces.
  5. Add the garlic-lemon juice mixture, ½ teaspoon lemon zest, beans, tahini, salt, and black pepper. Puree the mixture until very smooth, while slowly drizzling in the remaining 3½ tablespoons of oil, about 3-4 minutes.
  6. Finely chop the remaining roasted beet. Add to a small bowl and toss with any remaining lemon zest and 1 tablespoon lemon juice. Set aside.
  7. Transfer the pureed mixture to a serving dish and garnish with the chopped beet and lemon mixture.
  8. Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. May be frozen if desired.
Per serving: Calories: 120Protein: 2.5 gCarbs: 7.5 gFibre: 2.5 gFat: 9 gSodium: 90 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Curried Lentil and Pumpkin Soup
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large pot over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion, garlic, curry powder, ginger, and cayenne. Cook, stirring often, until the onions are softened, about 5-7 minutes.
  4. Add the broth, brown lentils, and pumpkin puree. Stir to combine.
  5. Bring to a boil over high heat, then reduce the heat to maintain a simmer.
  6. Cover the pot with a lid and cook until the lentils are tender, about 20-25 minutes.
  7. Serve warm.
Per serving: Calories: 135Protein: 8 gCarbs: 21 gFibre: 10 gFat: 2 gSodium: 40 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Tomato, Spinach, and Cannellini Bean Pasta
Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large saucepan (pot) over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion and garlic.
  4. Sauté until the onion is soft, about 4-5 minutes.
  5. Add the broth, pasta, diced tomatoes with their liquid, spinach, cannellini beans, oregano, and black pepper. Stir to combine.
  6. Increase the heat to high and bring to a boil.
  7. Reduce the heat to a low simmer and cover the pot with a lid.
  8. Cook, stirring frequently, until almost all the liquid has been absorbed and the pasta is tender, about 10 minutes.
  9. Taste and adjust seasoning as needed.
  10. Serve warm.
Per serving: Calories: 340Protein: 15 gCarbs: 61 gFibre: 11 gFat: 4.5 gSodium: 75 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Grapesicles
Serves 4 · Recipe from NHLBI (NIH) (Deliciously Healthy Family Meals) · Original recipe
Ingredients Steps
  1. Thread six grapes, alternating grape colors, onto each wooden skewer.
  2. Place skewers into the freezer for 30 minutes, or until frozen.
  3. Serve immediately.
Per serving: Calories: 83Protein: 1 gCarbs: 22 gFibre: 1 gFat: 0 gSodium: 2 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Edamame Salad with Lime Dressing
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a large mixing bowl, make the dressing by whisking together the apple cider vinegar, olive oil, lime juice, sugar, salt, and garlic. Set aside.
  2. Fill a large pot with water and bring to a boil over high heat.
  3. Add the edamame to the boiling water and cook for 3 minutes.
  4. Add the frozen corn to the boiling water with the edamame and continue cooking for 1 minute.
  5. Drain the edamame and corn into a colander or strainer.
  6. Add the drained edamame and corn to the bowl with the dressing.
  7. Add the and black beans, tomatoes, and scallions.
  8. Gently toss to combine.
  9. Serve immediately, or chill before serving if desired.
Per serving: Calories: 220Protein: 10.5 gCarbs: 30 gFibre: 8.5 gFat: 8 gSodium: 160 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Slow Cooker Moroccan Chickpea-Lentil Stew
Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Add the broth, garbanzo beans, tomato sauce, butternut squash, bell pepper, onion, and lentils to the pot of a slow cooker.
  2. Add the ginger, garlic, turmeric, cumin, paprika, cinnamon, black pepper, and salt.
  3. Stir all the ingredients together to combine.
  4. Cover the slow cooker with the lid and set to cook on low for 6-8 hours or high for 3-4 hours.
  5. Serve warm.
Per serving: Calories: 195Protein: 10.5 gCarbs: 36.5 gFibre: 11 gFat: 2 gSodium: 240 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Asian Tempeh Lettuce Cups
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a small bowl, whisk 1 tablespoon of the soy sauce, 1 tablespoon of the vinegar, and 2 teaspoons of the maple syrup with the garlic powder and ginger. Set aside.
  2. Heat a large skillet or sauté pan over medium heat. Add the oil and heat until shimmering.
  3. Add the tempeh and cook until lightly browned, about 4-6 minutes, stirring often.
  4. Add the soy sauce mixture. Cook and stir for 2 minutes, then remove from the heat and set aside.
  5. In the small bowl used previously, whisk the peanut butter and water with the remaining 1 tablespoon of soy sauce, 1 tablespoon of vinegar, and 2 teaspoons of maple syrup.
  6. Divide the tempeh mixture between the lettuce leaves, then drizzle with the peanut sauce.
  7. Serve warm, adding toppings as desired.
Per serving: Calories: 160Protein: 11 gCarbs: 9 gFibre: 0.5 gFat: 10 gSodium: 330 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
New Orleans Red Beans
Serves 8 · Recipe from NHLBI (NIH) (Stay Young At Heart) · Original recipe
Ingredients Steps
  1. Pick through beans to remove bad beans; rinse thoroughly.
  2. In a large pot combine the beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1½ hours or until beans are tender. Stir. Use a spoon to mash the beans against the side of the pot.
  3. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves.
  4. Serve with hot cooked brown rice, if desired.
Per serving: Calories: 171Fat: 0 gSodium: 285 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Italian Summer Soup
Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a medium saucepan over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion, garlic, Italian seasoning, cayenne, and salt.
  4. Sauté until the onion is softened and translucent, about 5-7 minutes.
  5. Add the tomatoes, bell pepper, zucchini, beans, corn, and broth.
  6. Bring to a boil over high heat, then reduce the heat to maintain a simmer.
  7. Cook uncovered until the vegetables are tender, about 20-25 minutes.
  8. Serve warm.
Per serving: Calories: 185Protein: 8.5 gCarbs: 26 gFibre: 5.5 gFat: 7 gSodium: 250 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Chickpea Stir-Fry
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large skillet over medium heat.
  2. Add the oil, garlic powder, vinegar, soy sauce, and flour. Whisk together to create a sauce.
  3. Cook, while whisking, until the sauce thickens.
  4. Add the chickpeas, stir-fry vegetables, pineapple, and water chestnuts.
  5. Continue to cook until warmed through and the vegetables are tender.
Per serving: Calories: 300Protein: 8 gCarbs: 57 gFibre: 8 gFat: 5 gSodium: 585 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Mediterranean Chickpea Salad
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a large mixing bowl, whisk together the lemon juice or vinegar, oil, oregano, and red pepper flakes to make a dressing.
  2. Add the onion and garlic. Stir to combine, then let sit for at least 10 minutes.
  3. Add the chickpeas, tomatoes, cucumber, and bell pepper. Toss to combine.
  4. Serve immediately, or chill before serving if desired.
Per serving: Calories: 145Protein: 4.5 gCarbs: 15 gFibre: 3 gFat: 8.5 gSodium: 10 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Vegetable Stew
Serves 8 · Recipe from NHLBI (NIH) (Heart Healthy Home Cooking African American Style) · Original recipe
Ingredients Steps
  1. Put water and bouillon in a large pot, and bring to a boil.
  2. Add potatoes and carrots, and simmer for 5 minutes.
  3. Add remaining ingredients, except for tomatoes, and continue cooking for 15 minutes over medium heat.
  4. Remove the four large chunks of squash and puree in a blender. Return pureed mixture to the pot, and let cook for 10 minutes more.
  5. Add tomatoes and cook for another 5 minutes.
  6. Remove from heat and let sit for 10 minutes to allow stew to thicken before serving.
Per serving: Calories: 119Protein: 4 gCarbs: 27 gFibre: 4 gFat: 1 gSodium: 196 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.

More recipes and guides

How this diet is defined here: Vegan diet as described in the Academy of Nutrition and Dietetics position paper on vegetarian diets (Melina et al. 2016, https://pubmed.ncbi.nlm.nih.gov/27886704/) and NHS vegan diet guidance

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