In This ArticleView AllIn This ArticleHow to Meal Prep Your Week of Meals:Day 1Day 2Day 3Day 4Day 5Day 6Day 7You Did It!

In This ArticleView All

View All

In This Article

How to Meal Prep Your Week of Meals:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

You Did It!

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7-Day Vegan Meal Plan: 1,500 Calories

At 1,500 calories, this vegan meal plan sets you up to lose a healthy 1 to 2 pounds per week and includes a variety of nutritious foods and balanced meals to make sure you’re getting the nutrients you need each day. But calorie needs are highly individual and meal plans should be used as more of a guide for inspiration, rather that a strict rubric. Whether you’re a full-time vegan or just looking forhealthy vegan recipe ideas, this plant-based meal plan makes for a week of nutritious and flavorful eating.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

  1. Make a batch of theVegan Pancakesto have for breakfast on Days 1, 5 and 7. Freeze the cooked pancakes until ready to eat and reheat in the microwave.

  2. Cook a batch ofBasic Quinoato have for lunch on Day 2 and dinner on Day 5.

  3. Make theQuinoa & Chia Oatmeal Mixto have on Day 4. Store the dry mix in an airtight container for up to 1 month.

See All of OurHealthy Vegan Meal Plans

7-Day Superfood Dinner Plan

Breakfast (386 calories)

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes and banana.

A.M. Snack (212 calories)

Lunch (331 calories)

P.M. Snack (95 calories)

Dinner (499 calories)

Daily Totals: 1,522 calories, 52 g protein, 194 g carbohydrates, 46 g fiber, 68 g fat, 1,734 mg sodium

containers

Breakfast (323 calories)

A.M. Snack (200 calories)

Lunch (360 calories)

P.M. Snack (101 calories)

Dinner (500 calories)

Daily Totals: 1,485 calories, 58 g protein, 204 g carbohydrates, 59 g fiber, 57 g fat, 1,402 mg sodium

cauliflower soup

Breakfast (266 calories)

A.M. Snack (228 calories)

Lunch (325 calories)

P.M. Snack (202 calories)

Dinner (483 calories)

Meal-Prep Tip:Save 1 servingRoasted Cauliflower & Potato Curry Soupfor lunch on Day 4.

Daily Totals: 1,505 calories, 60 g protein, 143 g carbohydrates, 36 g fiber, 80 g fat, 1,841 mg sodium

Berry-Kefir Smoothie

Breakfast (401 calories)

Meal-Prep Tip:Make theQuinoa & Chia Oatmeal Mixand store in an airtight container for up to 1 month.

A.M. Snack (101 calories)

Lunch (346 calories)

P.M. Snack (171 calories)

Dinner (472 calories)

Daily Totals: 1,491 calories, 57 g protein, 232 g carbohydrates, 49 g fiber, 45 g fat, 1,404 mg sodium

chickpea curry (chhole)

Breakfast (417 calories)

Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

A.M. Snack (62 calories)

P.M. Snack (200 calories)

  • 1 cup edamame pods, seasoned with a pinch of salt

Dinner (487 calories)

  • 1 cupChickpea Curry

  • 1 cupBasic Quinoa

Daily Totals: 1,490 calories, 58 g protein, 179 g carbohydrates, 43 g fiber, 61 g fat, 1,335 mg sodium

spaghetti squash

Breakfast (262 calories)

  • 1 medium pear

Lunch (416 calories)

Dinner (525 calories)

Daily Totals: 1,507 calories, 50 g protein, 173 g carbohydrates, 41 g fiber, 77 g fat, 1,828 mg sodium

plate full of fresh veggies

Breakfast (432 calories)

A.M. Snack (105 calories)

Dinner (434 calories)

  • 1 servingNoodle Bowl with Rainbow Veggies & Peanut Sauce

Daily Totals: 1,498 calories, 50 g protein, 160 g carbohydrates, 36 g fiber, 73 g fat, 1,792 mg sodium

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