The First Vegan Menu PlanThe first vegan menu is made for people who are ready to start cooking new vegan meals. For some, it will be easier to start with the menu plan that has takeout and stuff that's easy to find out to eat.
After you are comfortable with that, you will want to tackle cooking your own meals. 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! These meals are easy to prepare, and many of the recipes are located on Vegan Nutritionista. Again, you can eat as much as you want, as long as it's the right foods, so I don't give specific amounts for most of these menus. Eat slowly and with time in between each serving, and if you are still hungry, eat a little more. The goal is not to get stuffed, but to satisfy your hunger. 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 brand new vegan meal plans.
FIRST VEGAN MENU: THE "I LOVE TO COOK" DAILY MENUS Click here for your grocery list for this weekly menu.
Day One
Breakfast Oatmeal with Dried Fruit, Flax Meal, and Cinnamon
Lunch Chickpea Noodle Soup Dinner Pasta La Caprese
Snacks Apple
Day Two Breakfast High-fiber Cereal with Soy Milk and Banana Lunch Pasta Salad Dinner Black Bean Soup Snacks Crackers with Nut-Butter
Day Three Breakfast Oatmeal with Dried Fruit, Flax Meal, and Cinnamon Lunch Tempeh, Lettuce, and Tomato Sandwich on Whole Grain Bread Dinner Whole Wheat Pasta with Broccoli and Pine Nuts Snacks Fruit Smoothie
Day Four Breakfast High-fiber Cereal with Soy Milk and Banana Lunch Three Bean Salad with Whole Grain Pasta and Veggies Dinner Whole Wheat Lasagna with Kale and Tofu Ricotta Snacks Veggies with Hummus
Day Five Breakfast Scrambled Tofu and Whole Grain Toast Lunch Falafel Sandwich on Whole Wheat Pita Dinner Quinoa with Sauteed Greens Snacks A Few Slices of Cantaloupe
Day Six Breakfast Whole Wheat Toast with Nut-Butter and Agave Nectar and Raisins
Lunch Spaghetti with Bean Balls
Dinner Lentils with Onions and Brown Rice Snacks Fruit Smoothie
Day Seven Breakfast Oat Bran Muffins Lunch Butternut Squash, Apple and Onion Soup Dinner Pita Pizzas Snacks Apple or Pear Helpful hints: Never heard of quinoa? Or millet? Click here to see pictures and explanations of these grains. Confusing your walnuts with your pecans? Click here to learn about nuts. Done with First Vegan Menu? Return to Vegan Menus
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