3-Day “Newcomer” Vegan Meal Plan

Perfect meal plan for those who are new to healthy vegan eating.

Measurement Key

C – Cup

tbsp – Tablespoon

tsp – Teaspoon

oz – Ounce

lb – Pound

Meal Plan

DAY 1

Breakfast 

  • 1 C old-fashioned oatmeal 
  • 15 strawberries 
  • 1 C Pea milk 

 Lunch 

  • One whole-wheat sandwich bun 
  • One vegan burger 
  • 1 slice of Daiya vegan cheese
  • 1 cup cooked broccoli 
  • 1  tsp vegan butter 

 Dinner 

Stir-Fry

  • 1 C brown rice 
  • ½ C Tofu 
  • 1 C cooked stir-fry vegetables 
  • 3 tsp of olive oil 

 Snacks 

  • ¼ C walnuts 
  • One apple 

DAY 2

Breakfast 

  • Two slices whole-wheat toast or a whole-wheat English muffin 
  • 2 Tbsp almond butter 
  • One pear 
  • 1 C Pea milk 

Lunch 

  • ½ C marinated tempeh 
  • ½ C green beans 
  • ¼ C mixed nuts 
  • 3 tsp olive oil 
  • 1 C orange juice 

 Dinner 

  • 1 C couscous 
  • 2 C mixed salad with vinaigrette dressing 

Snack 

  • 10 carrot sticks
  • 2 tbsp of hummus

DAY 3

Breakfast 

  • One small vegan bran muffin 
  • 1 tsp vegan butter 
  • 1 C of pea milk 
  • Five figs 

 Lunch 

  • 1 C bean soup 
  • One whole-grain dinner roll 
  • 1 C mixed greens with oil and vinegar 
  • 1 plum

 Dinner 

  • One baked sweet potato 
  • Two vegan chicken tenders
  • 2 Tbsp mustard dipping sauce 

 Snacks 

  • 3 C baby carrots and pepper strips combined and ¼ C hummus 
  • ¼ C almonds