Meal Plan for a Vegan

Vegans will not consume/use any foods products of animal origin, nor will they allow any ingredients of animal origin be used in any products they consume. This means they exclude all meat and meat products, poultry and poultry products, fish, seafood and fish products, milk and dairy products, eggs, gelatine and any meat, fish, milk or egg origin ingredient.

This plan has been designed for a strict vegan and it is nutritionally balanced for weight maintenance. Like all plans, it is merely an example and needs to be adapted to suit an individual's own lifestyle, daily routine and nutritional requirements. Use this to give you an idea of what are healthy nutritious vegan foods to include, but don't forget to vary your food choices and to drink plenty of water through the day.

Today Monday, Jan 30, 2023 UTC/GMT +02:00 Monday, Jan 30, 2023 UTC/GMT +02:00
Mon Jan 30	08:00 - 08:00	High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml soya milk* + 1 tsp sugar and/or 2 slices granary bread toasted + olive oil-based spread + crunchy peanut butter 200ml fruit juice Mug tea/coffee
	10:30 - 10:30	Large handful mixed nuts & seeds Item fruit Drink
	13:00 - 13:00	Sandwich: 2 slices granary bread + crunchy peanut butter / hummus Mixed salad incorporating cupful chickpeas / beans & tbsp sunflower seeds Soya dessert Drink
	16:00 - 16:00	2 oatcakes + hummus Item fruit Drink
	19:00 - 19:00	Soya mince or TVP mince with tomatoes, beans, onion as a sauce or vege burgers / vege sausages 3-4 tblsp basmati rice or 2 cupfuls cooked pasta or 1 medium potato Loads of veg or large salad
	22:00 - 22:00	Large handful mixed nuts & seeds Item fruit Drink
Tue Jan 31	08:00 - 08:00	High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml soya milk* + 1 tsp sugar and/or 2 slices granary bread toasted + olive oil-based spread + crunchy peanut butter 200ml fruit juice Mug tea/coffee
	10:30 - 10:30	Large handful mixed nuts & seeds Item fruit Drink
	13:00 - 13:00	Sandwich: 2 slices granary bread + crunchy peanut butter / hummus Mixed salad incorporating cupful chickpeas / beans & tbsp sunflower seeds Soya dessert Drink
	16:00 - 16:00	2 oatcakes + hummus Item fruit Drink
	19:00 - 19:00	Soya mince or TVP mince with tomatoes, beans, onion as a sauce or vege burgers / vege sausages 3-4 tblsp basmati rice or 2 cupfuls cooked pasta or 1 medium potato Loads of veg or large salad
	22:00 - 22:00	Large handful mixed nuts & seeds Item fruit Drink
Wed Feb 1	08:00 - 08:00	High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml soya milk* + 1 tsp sugar and/or 2 slices granary bread toasted + olive oil-based spread + crunchy peanut butter 200ml fruit juice Mug tea/coffee
	10:30 - 10:30	Large handful mixed nuts & seeds Item fruit Drink
	13:00 - 13:00	Sandwich: 2 slices granary bread + crunchy peanut butter / hummus Mixed salad incorporating cupful chickpeas / beans & tbsp sunflower seeds Soya dessert Drink
	16:00 - 16:00	2 oatcakes + hummus Item fruit Drink
	19:00 - 19:00	Soya mince or TVP mince with tomatoes, beans, onion as a sauce or vege burgers / vege sausages 3-4 tblsp basmati rice or 2 cupfuls cooked pasta or 1 medium potato Loads of veg or large salad
	22:00 - 22:00	Large handful mixed nuts & seeds Item fruit Drink
Thu Feb 2	08:00 - 08:00	High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml soya milk* + 1 tsp sugar and/or 2 slices granary bread toasted + olive oil-based spread + crunchy peanut butter 200ml fruit juice Mug tea/coffee
	10:30 - 10:30	Large handful mixed nuts & seeds Item fruit Drink
	13:00 - 13:00	Sandwich: 2 slices granary bread + crunchy peanut butter / hummus Mixed salad incorporating cupful chickpeas / beans & tbsp sunflower seeds Soya dessert Drink
	16:00 - 16:00	2 oatcakes + hummus Item fruit Drink
	19:00 - 19:00	Soya mince or TVP mince with tomatoes, beans, onion as a sauce or vege burgers / vege sausages 3-4 tblsp basmati rice or 2 cupfuls cooked pasta or 1 medium potato Loads of veg or large salad
	22:00 - 22:00	Large handful mixed nuts & seeds Item fruit Drink