7-Day Vegan Meal Plan

Vegans have gotten a pretty bad rep over the past couple of years due to some of their extreme behaviors to raise awareness. However, vegan diets are becoming increasingly popular for those who want to drop some weight. On top of dropping a few sizes, a vegan diet has numerous other health benefits such as it is richer in certain nutrients, it appears to lower blood sugar levels and improve kidney function, it may protect against certain cancers, it is linked to a lower risk of heart disease and it can reduce pain from arthritis. To read more on these additional health benefits click here.

It’s easy to know the benefits of something, right? The hard part is putting it into action but that is why you have our team to help! We have looked into the numerous vegan meal plans available and comprised one together to help you kick-start your vegan journey.  All of the Thinco products are vegan and our meal plan provided with the program includes vegan alternatives.

Day One

Breakfast

2 Vegan Pancakes

¼ cup mixed berries

1-tablespoon organic peanut butter

Snack

¾ cup edamame pods rubbed with salt and pepper

Lunch

1 serving white bean and avocado toast 1 cup sliced cucumber

Snack

1 grapefruit

Dinner

1 serving Falafel Salad with Lemon-Tahini Dressing

Day Two

Breakfast

Mixed Fruit Smoothie:
1 cup of almond milk, 1-cup spinach, 1 frozen banana, ½ cup frozen strawberries, ¼ cup blueberries, and pinch of salt and 1 Medjool date.

Snack
1 small plum

Lunch

Hummus Wrap:
½ cup hummus, 1 large lettuce leaf, sliced cucumber, 1-tablespoon chopped dill, drizzle of sriracha and a quinoa wrap.

Snack

½ cup edamame pods rubbed in salt and pepper

Dinner

Spaghetti with Charred Tomatoes and Shishito Peppers

Day Three

Breakfast

Easy Avocado toast: your favorite vegan bread, ½ avocado, sprinkle of lemon pepper, sprinkle of sea salt and drizzle of hot sauce (optional)

Snack

2 cups of air-popped popcorn

Lunch

White Bean & Veggie Salad

Snack

1 grapefruit

Dinner

Roasted Cauliflower & Potato Curry Soup

Day Four

Breakfast

Vegan Breakfast Burritos

Snack

Hummus and carrot sticks

Lunch

Vegan Curries Broccoli Chickpea Salad

Snack

Rice cakes and avocado (1/4 avocado)

Dinner

Sugar Snap Pea and Carrot Soba Noodles

Day Five

Breakfast

Quinoa & Chia Oatmeal

Snack
Guacamole and crackers
Guacamole: ½ avocado, lemon juice, salt, pepper, chia seeds and chili.

Lunch

Vegan Curry-Spiced Sweet Potato & wild rice Burgers

Snack

¼ cup trail mix

Dinner

Spiced Fresh Tomato Soup with Sweet and Herby Pitas

Day Six

Breakfast

Chickpea and Onion Omelets

Snack

½ cup roasted chickpeas
Toss canned chickpeas in olive oil and seasonings, spread on baking sheet and back for 40 minutes at 220 degrees.

Lunch

Smashed Chickpea Avocado Salad Sandwich with Cranberries and Lemon

Snack

Organic peanut butter and banana

Dinner

Tahini-Lemon Quinoa with Asparagus Ribbons

Day Seven

Breakfast

Peanut butter and banana on vegan toast

Snack

2 cups air-popped popcorn

Lunch

Vegetarian Calabacitas Quesadillas

Snack

½ cup edamame pods rubbed with salt and pepper

Dinner

Creamy butternut squash linguine with fried sage

Snack

1 grapefruit