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Sample Vegan Balanced Weekly Meal Plan for You



by The Nudge


Day 1:


Breakfast: Vegan smoothie with spinach, banana, almond milk, and a scoop of plant-based protein powder.

Lunch: Quinoa salad with mixed vegetables (bell peppers, cherry tomatoes, cucumber, and avocado) dressed with olive oil and lemon.

Dinner: Stir-fried tofu with broccoli, carrots, and snow peas, served with brown rice.


Day 2:


Breakfast: Overnight oats made with rolled oats, chia seeds, almond milk, and topped with fresh berries.

Lunch: Chickpea and vegetable curry with quinoa.

Dinner: Lentil and vegetable soup with a side of whole-grain bread.


Day 3:


Breakfast: Avocado toast on whole-grain bread with cherry tomatoes and a sprinkle of nutritional yeast.

Lunch: Black bean and corn salad with lime dressing, served with a side of baked sweet potato.

Dinner: Vegan pasta primavera with a variety of colorful vegetables and tomato sauce.


Day 4:


Breakfast: Vegan protein pancakes topped with sliced strawberries and a drizzle of maple syrup.

Lunch: Hummus and vegetable wrap with whole-grain tortilla.

Dinner: Quinoa-stuffed bell peppers with black beans, corn, and spices.


Day 5:


Breakfast: Açai bowl topped with granola, coconut flakes, and mixed berries.

Lunch: Roasted vegetable and quinoa bowl with tahini dressing.

Dinner: Vegan chili with kidney beans, tomatoes, corn, and a variety of spices, served with brown rice.


Day 6:


Breakfast: Vegan tofu scramble with sautéed mushrooms, spinach, and cherry tomatoes.

Lunch: Mediterranean-style chickpea salad with olives, cucumber, cherry tomatoes, and a lemon vinaigrette.

Dinner: Baked falafel with quinoa and a side of tzatziki sauce.


Day 7:


Breakfast: Chia seed pudding made with almond milk and topped with sliced bananas and a sprinkle of cinnamon.

Lunch: Vegan sushi rolls with avocado, cucumber, and tofu.

Dinner: Vegetable and lentil curry with basmati rice.

Remember to adjust portion sizes based on your individual dietary needs and energy requirements. Additionally, ensure you stay hydrated throughout the week by drinking plenty of water.

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