Breakfast: Most people eat the same few things for breakfast, especially on weekdays, so this meal plan does not lay out a different breakfast for every day. There is one page of vegan breakfasts and you can select one of them each morning.
Lunch & Dinner: Each week’s meal plan provides 6 lunches and 6 dinners. Follow all 6 or choose just your favorite 5. For the other meals during the week, check the “Eating Out” guide at the end of the meal plan. If there is a meal in the weekly plan that you don’t like, swap it out for something on the “Eating Out” guide or repeat a meal that you’ve already tried and liked.
How to use this meal plan
30 Day Vegan Meal Plan
by Powered By Produce
www.powered-by-produce.com
BREAKFAST 1
Cereal &
Non-Dairy Milk
Try soy, almond, rice, hemp, or coconut milk. They all taste different. If you don’t like one, try another! Typically the ones in the baking aisle (not the refrigerated section) have later expiration dates and last longer.
BREAKFAST 7
Smoothie
In a blender mix frozen fruit and 1 banana. Optionally add some veggies like spinach or kale. Optionally add a spoonful of nut butter. Add water or non-dairy milk until desired consistency is reached.
BREAKFAST 8
Tomato and Avocado on Toast
Put margarine and sliced tomato on bread and toast in the toaster oven. Add avocado slices after toasting.
BREAKFAST 3
Bagel
Top with nut butter and banana (or apple or raisins), or margarine and jelly, or vegan cream cheese (like Tofutti), mashed avocado, or hummus.
BREAKFAST 9
Pancakes or Waffles
Make sure to use a vegan mix or find a vegan recipe online (like this simple one)
BREAKFAST 4
Non-Dairy Yogurt
Try soy, coconut, almond, or rice yogurt. Top with fruit, granola, or nuts.
BREAKFAST 10
Breakfast Tacos
Fill tortillas with refried bean and potato, or black bean and avocado, or tofu scramble and salsa, or spinach and soyrizo or meatless breakfast sausage.
BREAKFAST 5
Breakfast Sausage Sandwich
Put a meatless sausage patty (like Morning Star or Gardein) inside an English muffin.
BREAKFAST 11
Breakfast Hash
In a skillet, cook potatoes (frozen works well for this), onion, tomatoes, and black beans. Optionally, add sweet potato or jalapeno and avocado.
BREAKFAST 6
Tofu Scramble
Crumble firm tofu in a frying pan and add 1 tsp turmeric. Add any veggies you like. Try spinach, zucchini, tomato, mushrooms. Scramble as you would eggs until veggies are soft.
BREAKFAST 12
Vegan Muffins
Make these ahead of time (like on Sunday). There are so many vegan muffin recipes online. You can start with these.
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BREAKFASTS
LUNCH 1
Black Bean Salad
In a bowl, mix black beans, corn (canned or frozen), tomato, onion, cilantro, avocado, fresh jalapeno. Dress with red wine vinegar, olive oil, and lime juice.
DINNER 1
Pasta with Veggies and Marinara
While pasta is boiling, combine marinara sauce and veggies in a pan to simmer until veggies are soft. Top cooked pasta with sauce & veggies. Try squash, chickpeas, broccoli, olives, eggplant.
LUNCH 2
Pita Pocket
Stuff a pita with hummus and all types of veggies, like cucumber, carrot, onion, tomato, lettuce, bell pepper, olives, avocado, artichoke, parsley, mushrooms. Optionally, add falafel (you can purchase ready-made falafel balls).
DINNER 2
Stir Fry
In a pan with olive oil, saute mixed veggies (for super quick option, use bag of frozen mixed veggies). Optionally add some tofu cubes. Add some Teriyaki or soy sauce. Serve with rice or, better yet, quinoa.
LUNCH 3
Quinoa Salad
Mix quinoa (boil the night before) with any veggies you like. Try avocado, tomato, chickpeas, spinach, artichoke hearts. Dress with olive oil and vinegar or lemon juice.
DINNER 3
Veggie Sandwich
Roast a mix of veggies, lightly coated in olive oil, in the oven at 400 for 15 minutes. Try zucchini, artichoke, chickpeas, bell pepper, mushroom, asparagus, onion. Season with salt & pepper (or seasoned salt). Spread pesto sauce on bread and load in the veggies.
LUNCH 4
Vegan Caprese Sandwich
In a sandwich, combine avocado, tomato, and fresh basil leaves. Drizzle with balsamic vinegar and olive oil.
DINNER 4
Tacos
Choose a taco filler: pinto beans, black beans, refried beans, Meatless Crumbles, or Soyrizo. Can add corn or quinoa as well. Cook beans/ meatless meat/ quinoa in a pan with some taco seasoning. Fill either tortillas or taco shells and top with lettuce, tomato, onion, cilantro, avocado.
LUNCH 5
Soup
A can of soup is a super easy lunch. (Or make your own if you like!) There are low-sodium and healthy brands out there (like Amy’s). Try a hearty veggie soup, or lentil soup, or tomato soup. Enjoy with some bread or side salad.
DINNER 5
Veggie Burger
Buy ready-made veggie burger patties (frozen section) or make your own. Dress them any way you like ‘em!
LUNCH 6
Hummus Bento Box
Hummus and crackers/pita, plus some veggies, plus some fruit, plus some nuts. This actually makes a really satisfying lunch!
DINNER 6
Marinated Roasted Portobellos
Cover portobello caps in marinade (balsamic is good for this) and roast in oven at 375 for 20 minutes. May want to flip mushroom after 15 mins. Serve with some veggie sides.
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WEEK 1
LUNCH 1
Tomato, Avocado, White Bean Salad
Mix tomato, avocado, and white beans (Navy, Great Northern, White Kidney, or Chickpeas). Dress with Olive oil and vinegar. Optionally, add some fresh basil on top.
DINNER 1
Chalupas
Top chalupa shells with refried beans, lettuce, tomato, onion, avocado (or guacamole), cilantro, salsa.
LUNCH 2
Smashed Avocado & Chickpea Sandwich
With a fork, mash 1 avocado and ½ can chickpeas with some chopped green onion and juice from ½ lemon. Optionally add chopped cilantro. Spread in a sandwich.
DINNER 3
Vegan Pizza
Top a ready-made pizza crust with hummus (or pesto sauce, or marinara, or even BBQ sauce) then load it up with veggies.
Try spinach, artichoke, olives, tomato, broccoli, chickpeas, bell pepper. zucchini/squash, Heat in the oven according to crust directions.
LUNCH 3
Beans and Rice
Beans and rice make a perfect vegan protein. Try different beans like red beans, black beans, chickpeas, white beans, etc. Jazz it up by adding cubed veggies like bell peppers, jalapenos, green onion, tomato, cilantro. Top with hot sauce or vegan sour cream.
LUNCH 4
Pasta Salad
Cook pasta the night before (or use leftovers from Dinner 2). Toss with any veggies you like. Try broccoli, carrot, cucumber, bell pepper, white beans, olives, artichoke, celery. Dress with Italian dressing or olive oil and vinegar.
DINNER 4
A Grain, A Green, and A Bean
Choose a grain (rice, quinoa, couscous, etc). Choose a green (spinach, kale, chard, collards, etc).
Choose a bean (black, chickpea, navy, kidney, lentil, lima, etc). Combine them all and top with a few more veggies and maybe some sauce/dressing.
LUNCH 5
Veggie Wrap
In a large tortilla, roll a bunch of veggies with either hummus or Italian dressing. Try spinach, cucumber, carrot, sprouts, onion, mushroom, avocado, olives, bell pepper.
DINNER 5
Thai Peanut Noodles
Boil pasta. In skillet, heat a bag of mixed stir-fry veggies. When veggies are done, remove from heat and stir in ¼ cup hot water, ¼ cup peanut butter, 2-4 tbs hot chili sauce, 1 tbs soy sauce. Serve veggie/sauce mix over noodles.
LUNCH 6
Fruity Spinach Salad
Top spinach with fruit like strawberries, peaches, or blueberries. Add a nut like walnuts or pecans. Dress with oil & vinegar or strawberry or raspberry vinaigrette.
DINNER 6
Lentil and
Vegetable Stew
In a large pot, mix 4 cups vegetable broth, onion, garlic, 1 package of frozen veggies, 1 can diced tomatoes, lentils (dry), and quinoa (dry). Add some all-purpose seasoning. Boil until lentils are soft.
DINNER 2
Pasta Aglio e Olio
While pasta is boiling, heat veggies and crushed garlic in a pan. Try tomato, artichoke hearts, spinach. Top cooked pasta with veggies. Top with olive oil and optionally, more garlic.
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WEEK 2
LUNCH 1
Kale Salad
Mix kale and any salad toppings you like. Try avocado, mandarin orange slices, walnuts, etc. Add some cooked quinoa (boil the night before) and dress with olive oil and vinegar or lemon juice.
DINNER 1
BLAT Sandwich
(Veggie) Bacon, Lettuce, Avocado, Tomato sandwich. Use Tempeh Bacon (found by the tofu). I promise it tastes good! Use vegan mayo (like Veganaise) or margarine (like Earth Balance).
LUNCH 2
Eggless Egg Salad Sandwich
Mix crumbled firm tofu with vegan mayonnaise (like Veganaise), mustard, celery, green onion, sweet pickle relish, and a little lemon juice. Serve in a sandwich with lettuce, tomato, and/or sprouts.
DINNER 2
Vegetable Paella
In large pot, heat veggies, a little olive oil, and some garlic. Add 1 cup Arborio rice and 5 cans vegetable broth. Let simmer, uncovered, unstirred, for 20 mins or until rice has absorbed veggie broth. Try squeezing fresh lemon juice over top.
LUNCH 3
Chickpea Salad
Mix chickpeas, kalamata olives, tomatoes, artichoke hearts, and fresh basil leaves with vinegar and oil.
DINNER 3
Veggie Fajitas
Cook sliced portobello mushroom (or regular button mushrooms work for this too) in a pan with bell pepper and onion. Serve in a tortilla, topped with avocado, pico, cilantro, salsa. Optionally, add corn or black beans.
LUNCH 4
Soup
A can of soup is a super easy lunch. (Or make your own if you like!) There are low-sodium and healthy brands out there (like Amy’s). Try a hearty veggie soup, or lentil soup, or tomato soup. Enjoy with some bread or side salad..
DINNER 4
Pasta with Pesto
Top pasta with any veggies you like and pesto sauce. Try asparagus, squash, tomato, peas, artichoke, mushrooms, broccoli, olives, fresh basil leaves.
LUNCH 5
Veggie Sandwich
Use hummus, pesto, smashed avocado, or vegan mayo. Load sandwich with veggies like cucumber, tomato, avocado, lettuce, onion, bell pepper, sprouts, etc.
DINNER 5
Sloppy Joes
For the filling use either Meatless Crumbles, lentils, or pinto beans (or a combo of 2 or 3 of those things). Mix with Sloppy Joe seasoning (like Manwich or a Sloppy Joe packet). Top with pickles and onion.
LUNCH 6
Pasta with Spinach and Beans
Cook pasta the night before (or use leftovers from Dinner 4). Toss with spinach and white beans or chickpeas. Dress with olive oil and optionally, vinegar or lemon juice.
DINNER 6
Stuffed Bell Peppers
Boil some rice or quinoa (or microwave minute rice). In a skillet, cook mixed veggies (frozen bag is fine). Add beans and/or corn. Remove seeds from bell pepper and stuff with mixture of rice and veggies. Bake at 350 for 30 minutes.
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WEEK 3
LUNCH 1
Veggie Sandwich
Pick your favorite veggie sandwich from the previous weeks - Pita Pocket, Vegan Caprese, Avocado & Chickpea, Veggie Wrap, Eggless Egg Salad, or Veggie Sandwich.
DINNER 1
Taco Salad
Mix shredded lettuce, beans (black or pinto), tomato, onion, cilantro, avocado, corn, black olives, jalapeno, and crumbled tortilla chips. Dress with salsa and, optionally, vegan sour cream (like Tofutti). Optionally add soyrizo.
LUNCH 2
Asian Salad
Mix edamame (frozen, thawed), zucchini, bell pepper, celery, green onion, carrots, and peanuts over lettuce or spinach. Top with oil and rice vinegar.
DINNER 2
Stuffed Potatoes
Use either russet or sweet potatoes. Bake then stuff with veggies you like. Try mushrooms and bell peppers, or white beans and kale, or browse this list for vegan ideas.
LUNCH 3
Hummus Bento Box
Hummus and crackers/pita, plus some veggies, plus some fruit, plus some nuts. This actually makes a really satisfying lunch!
DINNER 3
Veggie Chili
In a pot, mix 1-2 cans beans (try black, pinto, kidney and/or chickpeas) with 1 can diced tomatoes (with liquid), 1 tbs chili powder, and veggies. Try carrot, celery, corn, onion, bell pepper. Add water or vegetable broth if needed.
LUNCH 4
Quinoa Tabbouleh Salad
Mix quinoa (boil the night before) with cucumber, tomato, and fresh parsley leaves. Optionally add green onion, mint leaves, kalamata olives. Top with olive oil and lemon juice.
DINNER 4
Lemony Pasta
with Veggies
Top pasta with any veggies you like and olive oil and and fresh lemon juice.
Try black eyed peas, chickpeas, kale, spinach, tomato, squash, broccoli, asparagus, artichoke.
LUNCH 5
Burrito Bowl
Mix rice (boil the night before, or use microwave minute rice) with beans, tomato, onion, cilantro, jalapeno, avocado or guacamole. Top with salsa and/or hot sauce.
DINNER 5
Ratatouille Wraps
Roast veggies with olive oil (try eggplant, squash, zucchini, bell pepper, onion) at 400 for 30 minutes or until soft. Combine roasted veggies with marinara sauce and spoon into tortillas.
LUNCH 6
Bruschetta
Toast some bread and top with chopped veggies and drizzle with olive oil and/or balsamic vinegar. There are many bruschetta variations - try these and these. Substitute cheese with hummus, pesto, or avocado.
DINNER 6
Vegetarian Jambalaya
In a skillet mix 1 can diced tomatoes with chiles, meatless crumbles, taco seasoning, 1 package ready-to-serve New Orleans style jambalaya rice, peas, corn, bell peppers.
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WEEK 4
Burritos
Places like Chipotle, Moe’s, Freebird’s, Qdoba, etc. Order without meat, cheese, and sour cream. Load up on rice, beans, veggies, salsas, and guacamole!
Salads & Sides
Make a meal out of salad and/or several sides. This is good for steak and BBQ restaurants. Order a salad, beans, and a few veggies.
Asian
Chinese, Japanese, Thai, and Korean restaurants always have vegan dishes. Veggie and tofu stir frys,pad thai, fried rice, veggie spring rolls and dumplings, soups, etc. Some also have mock meats (called seitan or TVP). Sesame TVP is delicious!
Sandwiches
Subway, Quizno’s, Firehouse Subs, Which Wich, Thundercloud, etc. All have veggie subs. Order without mayo or cheese. If there’s no veggie sub on the menu, just ask for one. Put all the veggies they have in a sub with mustard or vinegar and oil.
Sushi
Sushi restaurants always have a few veggie rolls on the menu. And you can even ask for specific sushi rolls without the fish. Add some edamame or miso soup.
Greek / Middle Eastern
Falafel, tabouleh, dolmas, couscous, hummus and pita, veggie gyros/pitas, and veggie kebabs.
Italian
Pasta with marinara is a great vegan option. Most restaurants are more than happy to make you a pasta primavera - pasta with mixed veggies and olive oil and garlic. Or a pizza without cheese.
Indian
Indian food is notoriously vegan friendly. There will certainly be many vegan options on the buffet or menu. Try vegetable curry, samosas, pakoras, or dhal. Just ask the waiter if you’re not sure!
Veggie Burgers
Many burger joints have veggie burgers. Check their menu online or call them and ask before you go.
Fast Food
Believe it or not, you can actually find some vegan options at fast food restaurants. Take a look at this list for some of them. (PS - Taco Bell will sub beans for meat on anything!)
Mexican
Taco salad, hold the meat, cheese and sour cream. Veggie fajitas. Bean tacos. Burritos. Nachos with beans, veggies, and guac, no cheese. Veggie enchiladas, no cheese. Veggie quesadilla using vegetarian refried beans instead of cheese.
Happy Cow
HappyCow.net is often regarded as the best way to search for restaurants with vegan options. Use it to find restaurants in your city that offer vegan selections!
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EATING OUT