Your First Vegan Menu Plan

The first vegan menu is made for people who cook often and want to transition to vegan food. Before I went vegan, I cooked dinner most nights, so it was easy for me to substitute the meat and dairy-free options into my regular meals. From that concept, I developed this vegan meal plan.

I find there's something quite empowering as being able to figure out what you feel like making and then create it in the kitchen. No need to depend on a restaurant to provide your needs! Anything you want, you can eat. All you have to know how to do is read and follow directions.

These meals are easy to prepare, and many of the recipes are located on Vegan Nutritionista. If you go to the home page, you can use the search bar to find them.

You will probably have plenty of food left over to take to work or school the next day, so this first vegan menu plan could extend beyond 7 days. Or, you can always just make less of each meal so there are no leftovers.

If you're looking for a more comprehensive menu plan, including recipes, pictures, nutritional data, and weekly grocery lists, check out our Fall and Winter vegan meal plans as well as our Spring and Summer vegan diet plans. 


Day One of the First Vegan Menu

Click here for your grocery list for this weekly menu.


Breakfast

  • Oatmeal with Dried Fruit, Flax Meal, and Cinnamon

Lunch

Dinner

Snacks

  • Apple with Almond Butter (or other nut butter)


Day Two

Breakfast

  • High-fiber, Low-Sugar Cereal with Almond Milk and Banana

Lunch

Dinner

Snacks

  • Crackers with Nut-Butter


Day Three

Breakfast

  • Oatmeal with Dried Fruit, Flax Meal, and Cinnamon

Lunch

Dinner

Snacks

  • Fruit Smoothie


Day Four

Breakfast

Lunch

Dinner

Snacks

  • Veggies with Hummus


Day Five

Breakfast

Lunch

Dinner

Snacks

  • A Few Slices of Melon


Day Six

Breakfast

  • Whole Wheat Toast with Nut Butter, Maple Syrup, and Raisins

Lunch

Dinner

Snacks

  • Fruit Smoothie


Day Seven

Breakfast

Lunch

Dinner

Snacks

  • Apple or Pear


Helpful Hints for Healthful Cooking

What Are Whole Grains?

Learn more about whole grains here.

Pictures and explanations of common whole grains.

Benefits of Nuts

Learn more about the different nuts here.

Learn more about the "healthy fats" in these nuts

List of Fruits and Veggies

Click to find ideas for different fruits and vegetables.

Each fruit and vegetable has different health benefits, so get as much variety as you can.

Beans, Beans, Good For...

Learn about all the varieties of beans and their benefits.

Beans/legumes are really good for you, but many people don't know much about them.

Master Grocery List

Get a blank, reusable vegan grocery list for $0.99. 



› Vegan Menu

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by Cathleen Woods   |   © Copyright 2008-2016   |   Vegan-Nutritionista.com

Disclaimer: Everything in this website is based upon information collected by Cathleen Woods, from a variety of sources. It is my opinion and is not intended as medical advice.
It is recommended that you consult with a qualified health care professional before making a diet change.