This document outlines a 21-day vegan meal plan, providing breakfast, lunch, dinner and snack/dessert recipes and ingredients for each day. The plan includes a variety of plant-based whole foods like tofu, lentils, beans, vegetables, fruits and whole grains. Sample meals include tofu scramble for breakfast, lentil soup for lunch, and stir fries, curries and casseroles for dinner. Snacks incorporate nuts, seeds, hummus and veggie sticks. Desserts are also vegan, using ingredients like avocado, banana, coconut milk and dates to make puddings, cakes and ice cream.
2. Day 1
Breakfast: Oatmeal with almond
milk, fresh berries, and sliced
almonds
Lunch: Vegan lentil soup with
whole-grain bread
Dinner: Grilled portobello
mushroom burger with roasted
sweet potato wedges
Snacks: Apple slices with almond
butter
Dessert: Vegan chocolate pudding
made with avocado
3. Day 2
Breakfast: Tofu scramble with
spinach and whole wheat toast
Lunch: Quinoa and chickpea
salad with mixed greens and
balsamic vinaigrette
Dinner: Vegan chili with
cornbread
Snacks: Carrot sticks with
hummus
Dessert: Vegan banana bread
4. Day 3
Breakfast: Smoothie bowl with
frozen berries, banana, almond
milk, and chia seeds
Lunch: Vegan BLT sandwich with
tempeh bacon, lettuce, and
tomato on whole-grain bread
Dinner: Roasted vegetable stir-
fry with brown rice
Snacks: Air-popped popcorn
with nutritional yeast
Dessert: Vegan chocolate chip
cookies
5. Day 4
Breakfast: Vegan yogurt with
granola and fresh fruit
Lunch: Vegan Caesar salad with
homemade dressing and whole
wheat croutons
Dinner: Vegan lasagna with tofu
ricotta and roasted vegetables
Snacks: Edamame
Dessert: Vegan ice cream made
with coconut milk
6. Day 5
Breakfast: Vegan breakfast
burrito with tofu scramble, black
beans, avocado, and salsa
Lunch: Vegan sushi rolls with
avocado, cucumber, and carrot
Dinner: Vegan stuffed peppers
with quinoa and black beans
Snacks: Trail mix with nuts and
dried fruit
Dessert: Vegan pumpkin pie
7. Day 6
Breakfast: Vegan protein
pancakes with fresh fruit and
maple syrup
Lunch: Vegan lentil and
vegetable soup with whole grain
bread
Dinner: Vegan shepherd's pie
with mashed sweet potatoes
Snacks: Roasted chickpeas
Dessert: Vegan coconut
macaroons
8. Day 7
Breakfast: Vegan tofu and
vegetable scramble with whole
wheat toast
Lunch: Vegan Greek salad with
tofu feta and homemade
dressing
Dinner: Vegan vegetable curry
with quinoa
Snacks: Banana slices with
peanut butter
Dessert: Vegan berry cobbler
10. Day 8
Breakfast: Vegan smoothie with
banana, kale, almond milk, and
peanut butter
Lunch: Vegan falafel wrap with
hummus, tomato, and cucumber
Dinner: Vegan spaghetti and
"meatballs" made with lentils
Snacks: Roasted almonds
Dessert: Vegan chocolate
truffles
11. Day 9
Breakfast: Vegan berry and chia
seed breakfast bowl
Lunch: Vegan chickpea and
vegetable stir-fry with brown
rice
Dinner: Vegan stuffed acorn
squash with quinoa and
cranberries
Snacks: Vegan protein bar
Dessert: Vegan apple crisp
12. Day 10
Breakfast: Vegan tofu and
spinach breakfast sandwich on
whole wheat English muffin
Lunch: Vegan Caesar salad with
homemade dressing and vegan
chicken
Dinner: Vegan black bean and
sweet potato enchiladas
Snacks: Vegan "cheese" and
crackers
Dessert: Vegan chocolate
mousse made with aquafaba
13. Day 11
Breakfast: Vegan protein
smoothie with almond milk,
banana, and peanut butter
Lunch: Vegan avocado and
hummus wrap with mixed greens
Dinner: Vegan lentil and
mushroom stroganoff
Snacks: Vegan popcorn with
nutritional yeast
Dessert: Vegan lemon bars
14. Day 12
Breakfast: Vegan tofu and
vegetable scramble with whole
grain toast
Lunch: Vegan Greek salad with
tofu feta and homemade
dressing
Dinner: Vegan vegetable stir-fry
with brown rice
Snacks: Vegan protein balls
Dessert: Vegan blueberry
muffins
15. Day 13
Breakfast: Vegan protein
pancakes with fresh fruit and
maple syrup
Lunch: Vegan lentil soup with
whole-grain bread
Dinner: Vegan stuffed zucchini
with quinoa and tomato sauce
Snacks: Vegan fruit leather
Dessert: Vegan banana ice cream
16. Day 14
Breakfast: Vegan smoothie bowl
with frozen berries, banana,
almond milk, and chia seeds
Lunch: Vegan Caesar salad with
homemade dressing and whole
wheat croutons
Dinner: Vegan spaghetti squash
with tomato sauce and vegan
"meatballs"
Snacks: Vegan hummus and
veggies
Dessert: Vegan chocolate avocado
pudding
18. Day 15
Breakfast: Vegan tofu and
vegetable scramble with whole
wheat toast
Lunch: Vegan Greek salad with
tofu feta and homemade dressing
Dinner: Vegan vegetable curry
with quinoa
Snacks: Vegan protein bar
Dessert: Vegan apple crisp
19. Day 16
Breakfast: Vegan smoothie with
banana, kale, almond milk, and
peanut butter
Lunch: Vegan falafel wrap with
hummus, tomato, and cucumber
Dinner: Vegan spaghetti and
"meatballs" made with lentils
Snacks: Vegan roasted chickpeas
Dessert: Vegan chocolate
truffles
20. Day 17
Breakfast: Vegan berry and chia
seed breakfast bowl
Lunch: Vegan chickpea and
vegetable stir-fry with brown rice
Dinner: Vegan stuffed acorn
squash with quinoa and
cranberries
Snacks: Vegan nuts and dried fruit
Dessert: Vegan pumpkin pie
21. Day 18
Breakfast: Vegan tofu and spinach
breakfast sandwich on whole
wheat English muffin
Lunch: Vegan Caesar salad with
homemade dressing and vegan
chicken
Dinner: Vegan black bean and
sweet potato enchiladas
Snacks: Vegan popcorn with
nutritional yeast
Dessert: Vegan chocolate
mousse made with aquafaba
22. Day 19
Breakfast: Vegan protein smoothie
with almond milk, banana, and
peanut butter
Lunch: Vegan avocado and
hummus wrap with mixed greens
Dinner: Vegan lentil and
mushroom stroganoff
Snacks: Vegan protein balls
Dessert: Vegan blueberry muffins
23. Day 20
Breakfast: Vegan tofu and
vegetable scramble with whole
grain toast
Lunch: Vegan Greek salad with
tofu feta and homemade dressing
Dinner: Vegan vegetable stir-fry
with brown rice
Snacks: Vegan fruit leather
Dessert: Vegan chocolate avocado
pudding
24. Day 21
Breakfast: Vegan protein pancakes
with fresh fruit and maple syrup
Lunch: Vegan lentil soup with
whole-grain bread
Dinner: Vegan stuffed zucchini
with quinoa and tomato sauce
Snacks: Vegan hummus and
veggies
Dessert: Vegan banana ice cream
