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2022-07-23 02:19:10 By : Mr. Danny Yiding

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By Lizzy Briskin published 19 July 22

Use this seven-day vegan meal plan to eat healthy plant-based meals for breakfast, lunch, and dinner all week

A vegan diet plan can be as interesting, delicious, and easy to put together as any meat-based diet out there. Thanks to the hundreds of plant-based food brands and innovation in the vegan space over the past several years, it’s easier than ever to adopt a vegan diet that leaves you full, satisfied and feeling your best. 

And don’t worry about protein. With dozens of vegan protein sources, including the best vegan protein powder, there are plenty of ways to hit your daily protein goals. You’ll also be eating a great amount of dietary fiber, vitamins and minerals from fruits and vegetables. These will support a healthy immune system, digestion, and overall wellbeing. 

Whether you’re new to the vegan lifestyle or just looking for some inspiration to eat more plants, use this seven-day vegan meal plan to enjoy new plant-powered meals all week long.

When following a vegan diet, the key is to avoid anything made with animal products (our guide to veganism vs vegetarianism has a more in-depth run down). This includes meat, poultry and fish. But it also means no dairy products, eggs, and in some cases (depending on how strict you follow the diet), honey. 

But fear not. The list of what you can have on a vegan diet is longer than what’s off-limits. Just think of the wide and delicious world of plants, seeds, nuts, and legumes you can enjoy.

The first question most people new to vegan eating will get is “how do you get your protein?” And the good news is that there are many delicious plant-based protein sources to pile on your plate – no animals necessary!

These include beans and legumes, and the many products made with them. For example, tofu and tempeh are two meat substitutes made from soybeans. Black, kidney, white, and pinto are all vegan-friendly protein sources. These days, you can also find many meat look-alikes that are made from plant sources too. Nuts, such as cashews, almonds, walnuts, and peanuts, are also all great vegan protein sources.

Aside from protein, a vegan diet consists of a variety of fruits, vegetables, seeds, and grains. If it grows from the ground, it’s fair game on a vegan diet. 

Many adventurous vegan cooks like to think outside the box when it comes to preparing their favorite meals without animal products. For example, there are dozens of milk alternatives and yogurt options made with nuts and seeds. You can find delicious spreadable butters and sauces made from soaked cashews or silken tofu.

Erin Kenney, registered dietitian and CEO of Nutrition Rewired (opens in new tab) , recommends that anyone new to a vegan diet “starts by slowly incorporating more plant-based foods onto their plate, rather than going cold turkey.” 

For many people, starting with a plant-based diet for beginners (rather than a strict vegan diet) is a great way to ramp up. This way, you can slowly cut back on your consumption of animal products. Taking it slow is a great way to avoid overwhelming yourself or feeling deprived of your favorite foods.

And if health or weight loss is a priority, keep in mind that many vegan substitutes for animal-based products can be high in unhealthy fats, oils, and refined starches. “It's important to focus on less processed plant-based proteins like lentils, soy, seeds, nuts, whole grains, and beans instead of reaching for highly processed substitutes,” says Kenney.

Lizzy Briskin is a freelance writer focusing on food, health, lifestyle, travel, the outdoors and fitness. Her work has appeared in The Chicago Tribune, EcoWatch, Smart Mouth, Maed, Munchery, and more. She is also a chef, recipe developer and food photographer, having received professional culinary training at Cambridge School of Culinary Arts. Lizzy has lead a successful gluten-free and vegan food blog, and worked as a recipe editor in the meal kit industry.

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