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7-day vegan meal plan

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Jump to: How to build a balanced vegan meal | 7-day vegan meal plan

It’s estimated that around 1.6% of the UK population, over 1 million people, follow a vegan lifestyle. While environmental and ethical concerns are key reasons people start a vegan diet, health is also a significant motivator.

However, research suggests that those following a vegan diet a more at risk of certain nutrient deficiencies (such as B12 and iron) and poor bone health – possibly due to low protein intake – than non-vegans.

However, we believe you can get everything your body needs on a vegan diet if it’s planned well and appropriate supplements, such as vitamins B12 and K2, iron, and omega-3s EPA and DHA, are included.

How to build a balanced vegan meal

Many vegan Second Nature members, like Sarah, have achieved their health and weight loss goals whilst enjoying delicious plant-based food on our programme.

So our nutritionists have put together this 7-day vegan meal plan that can provide your body with everything it needs. These recipes are rich in protein, fibre, fat, and low in refined carbohydrates and sugars.

If you’d like access to personal support from a registered nutritionist to help you reach your health and weight loss goals whilst following a vegan diet, take our free health quiz here.

Now, onto the good stuff.

7-day vegan meal plan

This meal plan is an example of how you can eat a plant-based diet and give your body everything it needs to thrive. Not all these meals will suit your preferences, but we also have many more vegan healthy recipes you could swap in.

This meal plan includes some simple ‘quick prep’ sections throughout the week that shouldn’t take more than 5 minutes. To save time, you can pre-prep the courgette frittata slices and lemon salad dressing (olive oil and lemon juice).

Making a shopping list ahead of time will save you time and money, and you’re less likely to give in to cravings in the shop and buy fewer unhealthy options.

BREAKFAST LUNCH DINNER
MONDAY 200g plain, unsweetened soya yoghurt

(Optional toppings: berries and any nuts and seeds)

Smashed chickpea cups

Quick prep: double the recipe and save the mix for another day in the fridge.

Lentil loaf

Quick prep: put any leftovers in containers for the fridge and freezer and reheat when you need it

TUESDAY 200g plain, unsweetened soya yoghurt

(Optional toppings: berries and any nuts and seeds)

Lentil loaf (leftovers) Mediterranean quinoa

(Optional topping: 2 tbsp soya yoghurt)

Quick prep: put leftover servings into containers for lunch on Thursday.

WEDNESDAY Very berry smoothie

*Swap in soya yoghurt and plant-based milk alternative

Smashed chickpea cups (leftover) Coconut Dahl

(Optional toppings: 2 tbsp soya yogurt and 2 tbsp roughly chopped parsley)

Quick prep: Put leftover dahl into a container in the fridge for dinner Friday.

THURSDAY Peanut butter and jam oats

*Swap in soya yoghurt and plant-based milk alternative

Mediterranean quinoa (leftover)

(Optional topping: 2 tbsp soy yogurt)

Chana masala

*Swap in soya yoghurt for optional topping

Quick prep: Keep portions in the fridge for the next day.

FRIDAY Pre-prepped overnight oats

*Swap in plant-based milk

(Optional toppings: 200g soya yogurt, a handful of berries, or a handful of nuts)

Chana massala (leftover) Coconut dahl (leftover)

(Optional toppings: 2 tbsp Greek yogurt)

SATURDAY Tofu scrambled ‘eggs’

Quick prep: defrost a serving of lentil loaf if you’re eating lunch at home today.

Eating out (opt for a meal with lots of non-starchy vegetables and a good source of protein)

OR

Lentil loaf (leftover)

Black bean burgers

Quick prep: this recipe serves 8; keep leftovers in the fridge for lunch tomorrow. Also, prep your chia pudding for the morning.

 

SUNDAY Chia pudding with mango Black bean burgers (leftover) Lentil bolognese

Quick prep: keep portions in the fridge or freezer for another day.

OPTIONAL SNACKS

100g Soya yoghurt with a handful of berries

Veggie sticks with 60g hummus

Chia pudding

150g edamame beans with a chilli and ginger dressing

Peanut butter on sourdough toast

Smoothie with plant-based milk

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