Vegan Weekly Meal Plan Example

Sample of My Weekly Vegan Menu Plan

vegan-meal-dishes-weekly-plansAfter I read the book Eat To Live, Dr. Fuhrman talked about eating only 3 meals and getting pretty full during those 3 meals and the importance of letting our digestive systems rest in between meals.  When doing this it causes your body to naturally detoxify.  He encourages this for a 6 week program, but we have enjoyed this routine on a regular basis.

If my kids, husband or I get hungry we usually snack on veggies, fruit or make a quick juice.  So, I have not included snacks in my menu for this purpose.  Many of these recipes will be posted or are already posted on my website Go Plant Yourself!


DAY 1

Breakfast:

  • Carrot/apple/ginger juice
  • Oatmeal with honey, raisins, hemp seeds and almond milk

Lunch:

  • 2 cups fresh greens with diced orange and grapefruit wedges
  • ¼ cup raisins
  • finely diced red onion
  • black beans
  • lemon juice

Dinner:

  • Homemade tortillas with refried beans,lettuce,tomato, avocado.

Dessert:


DAY 2

Breakfast:

  • Green Juice (lettuce, escarole, cucumber, kale, granny smith apples)
    • Mighty Tasty with honey, raisins, ground flax seeds and almond milk

Lunch:

  • Large romaine lettuce leaves filled with Hot Curry Hummus, avocados, tomato, red onion and cilantro.

Dinner:

Dessert:

  • Fruit shake

 DAY 3

Breakfast:

  • Carrot/apple juice
  • Granola with almond milk

Lunch:

  • 2 slices whole wheat or spelt bread toasted with almond butter, cinnamon, and raisins.
  • Carrots/celery/red pepper dipped in simple hummus

Dinner:

  • Rice Noodle Stir Fry with Tofu
  • Large Salad

Dessert:

  • Watermelon and Strawberries

DAY 4

Breakfast:

  • Power Up Juice (kale, lemon, granny smith apple, cucumber, carrots)
  • Whole Wheat or Spelt Toast with Coconut Oil as a spread and honey

Lunch:

  • Quick Skillet Bread with guacamole, pico de gallo and lettuce
  • Fresh fruit (apples, bananas, oranges)

Dinner:

  • Split Pea Soup with Whole Wheat or Spelt Naan Bread

Dessert:

  • Crunchy Almonds and Raisins

 DAY 5

Breakfast:

  • Fruit Smoothie (bananas, strawberries, blueberries, spinach, carrots, blend in Vitamix)
  • Oatmeal with raisins, hemp seeds, agave or honey and almond milk

Lunch:

  • Veggies Sandwiches – 2-3 slices whole wheat or spelt bread toasted with hummus, sliced cucumbers, avocados, tomato with fresh herbs on top (basil, mint, dill)

Dinner:

Dessert:


DAY 6

Breakfast:

  • Carrot Juice
  • Waffles with applesauce syrup and honey/agave

Lunch:

  • Nori Wraps (Nori, cooked quinoa, thinly sliced cucumber, carrot, chives or scallions, cilantro, and Braggs Liquid Aminos.  Roll and cut or eat as a wrap)

Dinner:

  • Naan Pizza (Naan Bread with spaghetti sauce and sautéed mushrooms, onions and zucchini)
  • Large Salad

Dessert:

  • Banana Walnut Ice Cream (Frozen Bananas, walnuts, vanilla, almond milk, blend in Vitamix)

DAY 7

Breakfast:

  • Green Drink
  • 9 Grain Cereal cooked with banana, cinnamon, honey, almond milk

Lunch:

  • Toasted Whole Wheat Bread with Peanut Butter and Honey
  • Fresh Fruit
  • Large Salad

Dinner:

  • Potato Curry over brown rice/quinoa
  • Whole wheat Naan Bread
  • Large Salad

Dessert:

  • Fresh Cherries

Download this Weekly Menu Here

Advertisements
This entry was posted in Meal Plans, Vegan Meals. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s