Two Weeks Vegan Meal Plan

Want to lose weight or looking for change from your all meat diet then vegan meal is the best option available in your service. A healthy, tasty and nutritious plate of vegan food is much lighter and energy boosting than the conventional meat based diet.

The main noticeable thing about any diet is the calorie part means if you taking right calories then you can tackle your weight gain problem. The best trick to take right amount of calories is to make your breakfast and lunch heavy in calories while decrease the calorie composition to 25 percent of your daily calorie requirement in your dinner. A light dinner gives you enough time to burn extra calories.

vegan meal

 

Here is two week meal plan which will help you in understanding what a vegan meal looks like and also helps in customizing your own meal plan.

WEEK 1

Monday

Breakfast – oatmeal with walnuts and raisins + 1 whole fruit

Lunch – Avocado Reuben + spinach salad with sesame dressing

Dinner – tofu spinach lasagna + salad

Tuesday

Breakfast – soy yogurt with mixed fruit + 1 whole fruit

Lunch – tacos

Dinner – fusion salad/ scallion pancakes/ spicy sesame noodles

Wednesday

Breakfast – biscuits + fruits

Lunch – tofu salad/ pita bread

Dinner – roasted vegetable pasta

Thursday

Breakfast – cereals + soy milk + fresh fruit

Lunch – Tofurkey sandwich/ pretzels

Dinner – grilled mushroom steaks + creamy mashed potatoes + brown gravy

Friday

Breakfast – bagel with vegan cheese + fresh fruit

Lunch – fresh avocado with lime juice + readymade vegan chili

Dinner – roasted veggie and tacos + fried beans

Saturday

Breakfast – French toast + fresh strawberries or sliced melons

Lunch – potato soup/ canned vegetables + Caesar salad

Dinner – Louisiana gumbo

Sunday

Breakfast – fresh fruit + non dairy milk

Lunch – tofu scrambles + hash brown

Dinner – carrot ginger soup + grilled tofu + steamed brown rice and asparagus

WEEK 2

Monday

Breakfast – cereals with nondairy milk (soy milk or rice milk) + whole fruit

Lunch – whole grain pasta salad

Dinner – baked French fries + celery and carrot sticks + ranch dressing + vegan Buffalo wings

Tuesday

Breakfast – bagel sandwich + sausages

Lunch – veg burger + salad

Dinner – green beans + mashed potatoes + Seitan parmesan with tomato sauce

Wednesday

Breakfast – frozen waffles with earth balance butter + maple syrup

Lunch – black bean and soy cheese quesadilla + salad

Dinner – fillet with mushroom sauce + mashed potatoes + braised Brussels sprouts

Thursday

Breakfast – bagel with almond or peanut butter

Lunch – non dairy cheesy toast + split pea soup with tempeh bacon/ salad

Dinner – stuffed butternut/ acorn squash with tofu + sautéed collard green

Friday

Breakfast – whole grain pancakes + cup of blueberries + tempeh bacon

Lunch – smoked pinto beans quinoa + sautéed kale

Dinner – charred Seitan skewers + wheat berries/ chili broccoli

Saturday

Breakfast – brown rice with blueberries and almonds + non dairy milk

Lunch – pinto beans with chili, tomatoes, peppers and onions/ salad

Dinner – Seitan fillet with melted non dairy cheese + mashed potatoes + collard green

Sunday

Breakfast – apple pecan pancake with maple syrup + veggie sausage or banana muffins + fruit

Lunch – Italian eggplant sandwich + mixed green salad

Dinner – stir fried tofu with veggies + brown rice

Some other important things besides having a healthy meal plan is to take proper rest and enough sleep, stay happy and stress free. You should avoid any kind of emotional eating while you are on a meal plan to enhance the health effects of this diet.

You can use canned beans but try to avoid processed foods as much as possible and always use healthy oils for salad dressing or other cooking purposes.  These small tips helps in keeping you fit and stay in shape.

sumit chopra

sumit chopra

Blogger at Blogging Studio
Sumit Chopra is co-founder of Blogging Studio, growing internet marketing company in India. He is an avid reader, other than his work he has an interest in blogging.
sumit chopra

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