7-Day Vegan Meal Plan & Challenge

Last updated on October 5th, 2021 at 10:22 am

Time for a weekly meal plan! This month it will be a vegan challenge. That’s right, we’ll be following a plant-based diet for the next seven days. As always I’ve included a 7-day vegan meal plan with easy vegan recipes for breakfast, lunch and dinner.

Please note this is a sample meal plan with what I plan to be eating and you can follow along, or change to your own preferences.

If you’re new and have no idea what I’m talking about – we’re doing a healthy 7-day challenge at the start of each month, as a reminder to get back on track (because we all do get off track every now and then).

Check out the previous clean eating challenges:

• 7-Day Clean Eating Challenge #1
• 7-Day Clean Eating Challenge #2
• 7-Day Clean Eating Challenge #3

Why Eat Plant-Based?

There are more food trends than ever right now. Every year it seems to be a different thing. First, it was gluten-free, then paleo, then Whole30, then keto, then it was eating once a day and not too long ago it was I-stopped-being-vegan and went carnivore.

If you decide to follow all of these trends you’ll probably go insane.

Now with this challenge, I’m not trying to make you go vegan – I’m not vegan. But I have been eating completely plant-based for 7-days multiple times in the past and I love how it makes me feel. Challenging myself to eat plant-based forces me to eat more vegetables, fiber and whole foods overall. And I feel great.

Clean, my skin is clear and fresh, I have more energy and am just full of life. Sure there may or may not be the one or other gas coming out of me in the beginning, but that’s just temporary and not harmful to others (or so I like to think!).

Going plant-based for a week has also helped me reduce my animal-product consumption in the long run, something I had never been able to do. I grew up eating chicken every single day, sometimes multiple times a day. Well, 7 days of plant-based meals have changed that.

I found I don’t miss meat at all, cheese – even less. I now look for more variety in my diet and not simply “protein”.

Eating more plants and fewer animal products is good for the environment, for the animals and for us, so let’s just give it a try for a week.

Now let’s see what we can eat on a healthy vegan diet.

What To Eat On A Vegan Diet

On a plant-based or vegan diet you can choose from all of these foods:

• Vegetables. Eat a variety of fresh, colorful vegetables. Packed with antioxidants, minerals, fiber and believe it or not – a ton of protein, vegetables are a must on any healthy diet, including a plant-based diet. Every day, fuel your body with greens like arugula, spinach and kale, cruciferous vegetables like broccoli and cauliflower, add some color and sweetness to your meals with foods like tomatoes, carrots and bell peppers.
• Fruit. Just like vegetables, fruits are full of fiber, antioxidants and polyphenols which make them very beneficial for your health and your skin. Use bananas, some berries or apples in your breakfast or for dessert.
• Nuts and seeds. Nuts and seeds are a great source of vitamin E, minerals, fiber and protein and are among the healthiest foods in the world. Great options include raw almonds, walnuts, cashews, flax seeds and chia seeds.
• Legumes. Legumes are rich in protein, antioxidants, most of them are also an excellent source of fiber. This group includes lentils, chickpeas, beans and soy.
• Whole grains – quinoa, brown rice, whole-grain breads, millet, bulgur are all good options on a vegan diet.

Healthy Vegan Grocery List

This plant-based meal plan comes with a grocery list for the week. Please note that this is just a short list of foods you can eat on a plant-based diet. If you want, you can subscribe and download the PDF here.

Vegan Recipes For Breakfast, Lunch And Dinner

Vegan Breakfast Recipes:

• Super Easy Banana Bread (make ahead)
• Vegan Overnight Oats
• Green Breakfast Smoothie
• Banana Almond Breakfast Smoothie

Vegan Lunch and Dinner Recipes:

1. Really Good Tofu Wrap
2. Mediterranean Bowl
3. Avocado, Arugula Salad
4. Anti-Inflammatory Lettuce Wraps
5. Evolved Lentil Wraps
6. Avocado Quinoa Salad
7. Vegan Quesadillas
8. Tomato, Basil, Chickpea Salad

Gluten-Free And Soy-Free Vegan Meal Ideas

Some of these recipes – Evolved Lentil Wraps, Vegan Chickpea Quesadillas and the Tofu Wraps use flour tortillas. If you have gluten intolerance you can either use gluten-free tortillas or for the wraps – lettuce leaves (will lighten up the recipe).

If you can’t eat tofu, you can try these chickpea wraps instead of the tofu wraps.

7-Day Vegan Meal Plan

So these are the things I’ll be cooking during this next week. I will probably eat out once or twice, but for the most part, this meal plan covers what’s going to be on the weekly menu. It’s honestly more cooking and planning than usual, but with some preparation, it will work and you’ll feel really good.

Day 1:

• Breakfast: Super Easy Banana Bread (make the day before)
• Lunch: Avocado, Arugula Salad (make the same day)
• Dinner: Really Good Tofu Wrap (you can prepare tofu and avocado sauce the day before)

Day 2:

• Breakfast: Super Easy Banana Bread
• Lunch: Really Good Tofu Wrap (use leftover tofu and avocado sauce)
• Dinner: Anti-Inflammatory Lettuce Wraps

Day 3:

• Breakfast: Vegan Overnight Oats
• Lunch: Mediterranean Bowl (make for 3 days)
• Dinner: Anti-Inflammatory Lettuce Wraps

Day 4:

• Breakfast: Green Breakfast Smoothie (freeze bananas ahead!)
• Lunch: Mediterranean Bowl
• Dinner: Vegan Quesadilla

Day 5:

• Breakfast: Banana Almond Breakfast Smoothie
• Lunch: Mediterranean Bowl
• Dinner: Evolved Lentil Wraps (follow instructions for vegan option)

Day 6:

• Breakfast: Vegan Overnight Oats
• Lunch: Evolved Lentil Wraps (leftovers from day 5)
• Dinner: Tomato, Basil, Chickpea Salad

Day 7:

• Breakfast: Banana Almond Breakfast Smoothie
• Lunch: Avocado Quinoa Salad
• Dinner: Vegan Quesadilla

I hope you guys like this challenge and if you do try the meal plan for the week, let me know which was your favorite vegan recipe!

Yield: 2

7-Day Vegan Meal Plan

Print

Try the plant-based diet with this 7-Day vegan meal plan including a grocery list and healthy easy vegan recipes for breakfast, lunch, and dinner!

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Ingredients

For The Tofu Wraps Filling

• 1 cup tofu, sliced thinly
• 1 onion, chopped
• 1 garlic clove, minced
• 1 tsp crushed red pepper
• 1 tsp coriander, ground
• 1 tsp cumin, ground
• 1 tsp mint, dry
• 1 tsp basil, dry
• 1 Tbsp tomato paste
• 1 Tbsp olive oil

Additionally For The Wrap:

• 2 flour tortillas
• 1 cup spinach
• 1 cup lettuce, chopped
• 1 cucumber, chopped
• 1 tomato chopped
• 1 roasted red pepper (optional)
• 2 tbsp chopped, pitted olives
• 1 tbsp spicy avocado sauce

Instructions

1. Press the tofu, so that you get rid of as much liquid as you can. Then thinly slice the tofu, add it to a large non-stick pan with 2 tbsp of olive oil and cook at medium-high heat. Stir occasionally until the tofu has a golden-brown color on each side, this took me around 7-8 minutes.
2. Add the chopped onion, minced garlic and spices. Add in one more tbsp of olive oil and stir in the tomato paste, until the tofu is covered with the spices and tomato sauce. Turn the heat off.
3. Arranging the wraps: In a tortilla start with spinach, lettuce, a few generous tbsp of the tofu you made, add some cucumber, tomatoes, olives and finish with the spicy avocado sauce. Wrap it up, slice in the middle and enjoy immediately!

Nutrition Information:

Yield:

2

Serving Size:

1
Amount Per Serving: Calories: 453Total Fat: 21gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 0mgSodium: 381mgCarbohydrates: 51gFiber: 9gSugar: 11gProtein: 23g

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