7-Day Vegan Meal Plan: 1,200 Calories

Following a vegan diet, or even just including more plant-based foods in your routine, can be a healthy and delicious approach to eating. Research has shown that cutting back on animal products and eating more beans, whole grains, fruits, vegetables, nuts and seeds is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, you may have an easier time losing weight on a vegan diet, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day. In this 7-day vegan meal plan, we included a variety of nutritious foods and balanced out the meals and snacks to make sure you're getting the nutrients you need each day. Whether you're a full-time vegan or just looking for healthy recipe ideas, this meal plan makes for a week of wholesome eating.

Related: 4 Healthy Benefits of a Vegan Diet (and a Few Potential Drawbacks)

How to Make Falafel Salad with Lemon-Tahini Dressing

Pictured: Falafel Salad with Lemon-Tahini Dressing
Falafel Salad with Lemon-Tahini Dressing

Day 1

Breakfast (295 calories, 10 g protein)
• 2 Vegan Pancakes
• 1/4 cup blackberries
Drizzle pancakes with 1 Tbsp. peanut butter mixed with 1 tsp. warm water (or more, as needed, to thin out the peanut butter).

A.M. Snack (97 calories, 9 g protein)
• 1/3 cup edamame pods, seasoned with a pinch of salt

Lunch (303 calories, 16 g protein)
Loaded Bean & Veggie Toast
• 2 slices whole-wheat bread
• 1/3 cup white beans, rinsed
• 2 Tbsp. hummus
• 1/2 cup sliced cucumber
• 1/4 cup sprouts
• 1 Tbsp. unsalted roasted sunflower seeds
Toast bread. Mash beans with hummus and a pinch each of salt and pepper. Top each slice of toast with the bean-hummus mixture, cucumber, sprouts and sunflower seeds. Drizzle with hot sauce, if desired.

P.M. Snack (30 calories, 8 g protein)
• 1 small plum

Dinner (499 calories, 16 g protein)
• 1 serving Falafel Salad with Lemon-Tahini Dressing

Pictured: Peanut Butter & Chia Berry Jam English Muffin
Peanut Butter & Chia Berry Jam English Muffin

Day 2

Breakfast (262 calories, 10 g protein)
• 1 serving Peanut Butter & Chia Berry Jam English Muffin

A.M. Snack (117 calories, 5 g protein)
• 1/4 cup hummus
• 2 medium celery stalks

Lunch (333 calories, 15 g protein)
Edamame-Greek Salad
• 1 1/2 cups mixed greens
• 3/4 cup shelled edamame
• 1/2 cup sliced cucumber
• 1/2 cup cherry tomatoes, halved
• 2 Tbsp. chopped red onion
• 5 pitted Kalamata olives, chopped
Combine ingredients and top salad with 2 tsp. olive oil, 1 Tbsp. red-wine vinegar and salt & pepper to taste.

Dinner (500 calories, 20 g protein)
Black Bean-Quinoa Buddha Bowl
• 3/4 cup black beans, rinsed
• 2/3 cup cooked quinoa
• 1/4 medium avocado, diced
• 3 Tbsp. pico de gallo
• 2 Tbsp. chopped fresh cilantro
To make dressing: Combine 1/4 cup hummus with 1 Tbsp. each lime juice and water. Thin with more water if necessary.
Combine beans, quinoa, avocado, pico de gallo and cilantro in a bowl. Top with lime-hummus dressing. Season with a pinch each salt & pepper.

Pictured: Rainbow Veggie Spring Roll Bowl
Rainbow Veggie Spring Roll Bowl

Day 3

Breakfast (275 calories, 8 g protein)
Peanut Butter-Cinnamon Toast
• 1 slice whole-wheat bread, toasted
• 1 Tbsp. peanut butter
• 1/2 tsp. chia seeds
Top toast with peanut butter and chia seeds. Sprinkle with cinnamon to taste.
• 1 small banana

A.M. Snack (162 calories, 15 g protein)
• 1/2 cup edamame pods, seasoned with a pinch of salt

Lunch (347 calories, 15 g protein)
Quinoa-Chickpea Salad with Roasted Red Pepper-Hummus Dressing
• 1 cup mixed greens
• 1/2 cup cooked quinoa
• 1/2 cup chickpeas, rinsed
• 1 Tbsp. sunflower seeds
• 1 tsp. chopped parsley
To make dressing: Combine 2 Tbsp. each hummus and lemon juice and 1 Tbsp. finely chopped roasted red pepper. Thin with water if necessary. (Alternatively, you can use store-bought roasted red pepper hummus, if desired.)
Combine greens, quinoa, chickpeas, sunflower seeds and parsley. Top with the hummus dressing. Season with a pinch each salt & pepper.

Dinner (434 calories, 12 g protein)
• 1 serving Rainbow Veggie Spring Roll Bowl

Pictured: Chickpea Curry
Chickpea Curry

Day 4

Breakfast (296 calories, 15 g protein)
• 1/3 cup Quinoa & Chia Oatmeal Mix cooked with1 1/4 cups unsweetened soymilk

A.M. Snack (127 calories, 5 g protein)
• 2 Tbsp. pumpkin seeds

Lunch (325 calories, 18 g protein)
Green Salad with Edamame & Beets
• 2 cups mixed greens
• 1 cup shelled edamame
• 1/2 medium beet, shredded
• 1 Tbsp. chopped fresh cilantro
Combine greens, edamame, beet and cilantro. Top with 2 tsp. olive oil, 1 1/2 Tbsp. red-wine vinegar and salt & pepper to taste.

Dinner (445 calories, 12 g protein)
• 1 cup Chickpea Curry
• 3/4 cup cooked quinoa

Pictured: Vegan Pancakes
Vegan Pancakes

Day 5

Breakfast (295 calories, 10 g protein)
• 2 Vegan Pancakes
• 1/4 cup blackberries
Drizzle pancakes with 1 Tbsp. peanut butter mixed with 1 tsp. warm water (or more, as needed, to thin out the peanut butter).

Lunch (315 calories, 7 g protein)
• 1 serving Chickpea Curry
• 1/2 small whole-wheat pita, toasted

P.M. Snack (130 calories, 12 g protein)
• 1/2 cup edamame pods, seasoned with a pinch of salt

Dinner (473 calories, 21 g protein)
Stuffed Sweet Potatoes with Hummus Dressing
• 1 large sweet potato
• 3/4 cup chopped kale
• 1 cup black beans, rinsed
To make dressing: Combine 1/4 cup hummus with 2 Tbsp. water. Thin with more water if necessary.
Microwave or bake sweet potato until soft and cooked through. Cook kale with a little bit of water until wilted. Add beans to the pan and heat through. Season with crushed red pepper, salt and pepper to taste. Cut the sweet potato in half and stuff with the kale and beans. Drizzle the hummus dressing on top.

Day 6

Breakfast (281 calories, 8 g protein)
Peanut Butter-Cinnamon Toast
• 1 slice whole-wheat bread, toasted
• 1 Tbsp. peanut butter
Top toast with peanut butter and sprinkle with cinnamon to taste.
• 1 medium banana

A.M. Snack (91 calories, 4 g protein)
• 3 Tbsp. hummus
• 2 medium celery stalks

Lunch (345 calories, 19 g protein)
Loaded Bean & Veggie Toast
• 2 slices whole-wheat bread
• 1/2 cup white beans, rinsed
• 2 Tbsp. hummus
• 1/2 cup sliced cucumber
• 1/4 cup sprouts
• 4 tsp. unsalted roasted sunflower seeds
Toast bread. Mash beans with hummus and a pinch each of salt and pepper. Top each slice of toast with the bean-hummus mixture, cucumber, sprouts and sunflower seeds. Drizzle with hot sauce, if desired.

Dinner (490 calories, 18 g protein)
Chickpea-Quinoa Buddha Bowl
• 1 cup cooked quinoa
• 1/3 cup chickpeas, rinsed
• 1/2 cup cucumber slices
• 1/2 cup cherry tomatoes, halved
• 1/4 medium avocado, diced
To make dressing: Combine 3 Tbsp. hummus, 1 Tbsp. finely chopped roasted red pepper and 1 Tbsp. each lemon juice and water. Thin with more water if necessary. Season with 1 tsp. chopped fresh parsley and a pinch each of salt & pepper.
Combine quinoa, chickpeas, cucumber, tomatoes and avocado in a bowl. Top with the dressing.

Pictured: Roasted Cauliflower & Potato Curry Soup

Day 7

Breakfast (262 calories, 10 g protein)
• 1 serving Peanut Butter & Chia Berry Jam English Muffin

Lunch (318 calories, 19 g protein)
Green Salad with Edamame & Beets
• 2 cups mixed greens
• 1 1/4 cups shelled edamame
• 1/2 medium beet, shredded
• 1 Tbsp. chopped fresh cilantro
• 2 tsp. unsalted roasted sunflower seeds
Combine greens, edamame, beet, cilantro and sunflower seeds. Top with 2 tsp. olive oil, 1 1/2 Tbsp. red-wine vinegar and salt & pepper to taste.

P.M. Snack (190 calories, 8 g protein)
• 3 Tbsp. pumpkin seeds

Dinner (446 calories, 13 g protein)
• 1 1/2 cups Roasted Cauliflower & Potato Curry Soup
• 1/2 small whole-wheat pita, toasted
• 1/3 cup hummus

Note: This meal plan is controlled for calories, protein and sodium. If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.

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