Vegan Diet General Meal Plan for 1 Week

In this beginners vegan diet plan, we will discuss how can you start your veganism journey? This guide will help you if you are a complete beginner or trying to simplify your vegan journey.

If you are a vegan or trying to be a vegan, then first feel gratitude for you and your thinking. This is because you are going to help animals and the planet along with your health. 

What is a vegan diet?

The vegan diet is all about eating plant-based foods. Meat and other animal products such as dairy products and honey. They don’t consume products that come directly or indirectly from animals.

Vegan is different from Vegetarians. Vegetarians don’t eat meat, fish, egg but they consume product comes from animals like honey and all dairy products but vegans don’t eat.

Some people adopt a vegan lifestyle where they don’t use animal products such as leather and fur for ethical reasons and to help the planet.

Why adopt a vegan diet?

  • For good health and to be happy
  • Help innocent animals
  • Helps to reduce carbon footprint
  • Veganism saves planet 

Health Benefits of Vegan Diet

  • Vegan food gives enough nutrients as per your body requirement.
  • Reduces risks to cancer, type 2 diabetes and other chronic diseases.
  • It helps to boost your mood
  • Helps to maintain a healthy body weight
  • Can reduce the arthritis pain
  • Good in heart ailments
  • Reduces cholesterol
  • Glowing skin

General Vegan Diet Plan

We need to remember the things before starting our diet. These are some of the thumb rules that we need to follow

  1. Make sure to add 5-6 servings of fruits and vegetables to your diet.
  2. Completely avoid refined carbs such as refined flour, sugar. Include complex carbs and whole grains in your diet.
  3. Replace dairy products
  • Milk- Soybean Milk, Coconut Milk and Almond Milk
  • Paneer- Tofu
  • Cheese- Soy Cheese
  1. Replace meat with soya chunks, soya nuggets, soya granules and tempeh. Or you can consume beans and pulses.
  2. You can use Monounsaturated fatty acids (MUFA) rich oils and omega 3 rich foods such as flax seeds, walnuts and olive oil.
  3. Drink enough water as per your bodies requirement minimum 2-3 litres whatever diet plan you are following.

Meal Plan For a Week

Day 1

Breakfast: Veg oat pancakes with green tea

Lunch: Whole-grain pasta with lentils and salad

Snacks: Sprouts

Dinner: cauliflower and chickpea tacos with guacamole and pico de gallo

Day 2

Breakfast: Strawberry Pineapple Smoothie

Lunch: Avocado toast on whole wheat bread

Snacks: Hummus and crudities

Dinner: Peanut lettuce wraps filled with baked tofu, roasted cauliflowers, carrots, cucumbers,       and peppers.

Day 3

Breakfast: Yogurt parfait with berries and grain-free muesli.

Lunch: Hummus and veggies during a pita pocket.

Snacks: Fruits and nut mix.

Dinner: Kale and squash salad with turmeric dressing.

Day 4

Breakfast: Tofu scramble with veggies, hot sauce and nutritional yeast.

Lunch: Chickpea and spinach curry with rice (rice should be brown).

Snacks: Crunchy roasted broad beans.

Dinner: Vegetarian lasagna.

Day 5

Breakfast: Overnight oats with apple slices, pumpkin seeds, cinnamon, and spread.

Lunch: Black bean veggie burger with steamed broccoli and sweet potato wedges.

Snacks: Sliced apples and peanut butter.

Dinner: Black bean burrito.

Day 6

Breakfast: Breakfast skillet with tempeh, broccoli, kale, tomatoes, and zucchini.

Lunch: Garlic-ginger tofu with stir-fried veggies and quinoa.

Snacks: Peanut butter oat-based energy bites with flax seed and coconuts.

Dinner: Bean salad with black-eyed peas, tomatoes, peppers, and onions.

Day 7

Breakfast: Sprouted grain waffles with peanut butter and banana.

Lunch: Lentil stuffed peppers.

Snacks: Cashew Yogurts.

Dinner: Lemon basil pasta with white beans, cherry tomatoes, and garlic.

Vegan Shopping List

  • Vegetables: Spinach, kale, broccoli, sweet potatoes, etc.
  • Fruits: Orange, banana, watermelon, apple, grapes, strawberries, blueberries, avocados
  • Whole grains: Whole-wheat bread, whole-wheat pasta, brown rice, quinoa, oats
  • Nuts: Walnuts, almond, cashew, brazil nuts, peanuts, walnuts, pistachios, etc.
  • Seeds: Flaxseed, chia seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds.
  • Legumes: Chickpea, black pea, kidney pea, lentils
  • Soya Products: Tempeh, Tofu
  • Milk Substitutes: Cashew, coconut, oat, rice, soy milk.
  • Sweetener: Coconut sugar, dates, stevia, monk fruits, maple syrup
  • Spices: Chilli powder, turmeric, garlic powder, ground ginger, cinnamon, pepper, rosemary.

Foods you need to avoid in Vegan Diet

  • All dairy products
  • Meat, chicken, beef, and pork
  • Processed meats such as hot dogs and sausages
  • All animal products like eggs and honey
  • White foods like white rice, white pasta, bread, etc.
  • Cookies, and brownies
  • Sweetened beverages and 

Precautions required in Vegan Diet

Like any other diet vegan diet has also pros and cons. Although a vegan diet is nutritious and healthy, if not planned properly it may adversely harm your health.

These are the some of factors you need to consider during a vegan diet

Nutritional Deficiencies

A vegan diet may come to you with nutritional deficiencies because plant-based foods are lacking with some important nutrition that meat, fish and poultry has.

There are several important proteins and micronutrients like calcium, potassium, iodine, iron, phosphorus and magnesium. When you directly stop consuming all this, there might be chances of increasing nutritional deficiencies.

Normally, vegans have deficiencies like calcium, vitamin B12, iodine, protein, vitamin D. these deficiencies can lead to risks like weak bone, anaemia, declined immunity.

Solution:

  • Include a variety of nutritious foods in your diet to meet your nutritional needs.
  • Fortified foods like Plant-based foods, cereals are high in Vitamin B12 and vitamin D.
  • You will get protein, zinc, iron from legumes, seeds, nuts and soy products.
  • Add iodized salt to your diet to meet the iodine requirements for your body.

Supplements you may consider during a vegan diet

  1. Vitamin B12: This is important to everybody. You can get it by eating fortified foods or by taking supplements.
  1. Vitamin D:  This helps to absorb calcium and phosphorus from the gut. Sunlight is the best supplement for a vegan diet. Spending 15 minutes under the sun can help you to get vitamin D.
  1. Iron: This supplement is not required by everyone because it may harm if its level is high. If you are not getting enough iron then go for supplements.
  1. Calcium: Calcium is very important for bone and teeth. It is required for muscle function and heart health. A  body requires a minimum of 525 mg of calcium per day. If you are consuming less than that you can go for a supplement.
  1. Zinc: Zinc is necessary for metabolism, immune function and repair of body cells. Consider as a regular supplement if you have low blood levels.
  1. Iodine: It is important for metabolism and thyroid function. Iodized salt is the best supplement for iodine.

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