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I’m back with another free meal plan, this time a seven-day Vegan meal plan that is the opposite of plan or salad heavy. While I love a good lemon arugula salad, vegans don’t just eat leafy greens!

Instead, this free meal plan will hopefully open your eyes to the world of colorful, bright flavors as well as rich and filling recipes made entirely of plants.

plant based wraps stuffed with cucumber, red onion, carrots, hummus, lettuce and everything bagel seasoning.

I’m also offering a few non-smoothie breakfast recipes to help you incorporate even more tasty options to your morning routine. I like to change it up every now and again, and I bet you do too!

Table of Contents
  1. Download: Free 7-Day Vegan Meal Plan
  2. Easy Vegan Breakfasts
  3. Tasty Vegan Snacks
  4. Filling Dinner Recipes
  5. Vegan Meal Plan FAQs
  6. Free Plant-Based Meal Plans

Download: Free 7-Day Vegan Meal Plan

7-Day Healthy Tasty Vegan Meal Plan in black text on a white background, overtop veggie pizza.

While most of my recipes are considered vegan, I do incorporate some vegetarian ingredients at times (namely, eggs and honey). For this plan, I chose recipes that are specifically vegan with no alterations needed. Plant-based living looks different for everyone. If you’re looking to incorporate more plants into your diet then this free digital guide is a great place to start!

Here’s the Vegan Meal Plan

Easy Vegan Breakfasts

plant based waffles, tropical green smoothie and overnight oats topped with blueberries and bananas.

Breakfast gives you a new opportunity each day to fuel your body the right way. The vegan recipes below focus on providing the right kind of pro-energy nutrition you need to seize the day. Pro tip: Feel free to make the waffles ahead (they even freeze well!) if you know you’ll be crunched for time on day two.

  1. Green Detox Green Smoothie
  2. Vegan Waffles
  3. Beginner’s Luck Smoothie
  4. Blueberry Delight Overnight Oats
  5. Dragon Fruit Smoothie
  6. Chocolate Hazelnut Banana Toast, featured in Rawk the Year
  7. Perfect Pineapple Smoothie

Tasty Vegan Snacks

vegan snack options including crispy potato wedges, guacamole and veggies, and chocolate covered banana bites.

Snacks aren’t just for kids. When you are eating a vegan diet, they can also help ensure you get the proper nutrition each day. The snack recipes below were created to be delicious as well as provide you with the protein needed to fuel your day. Feel free to swap out the almond butter with the nut or seed butter of your choice.

  1. Chocolate Covered Banana Bites (make once, eat twice!)
  2. Apple n’ Nut Butter, featured in the Autumn Cleanse
  3. Baked Potato Wedges
  4. Banana n’ Almond Butter, featured in the Spring Cleanse
  5. Guacamole Veggie Fiesta, featured in the Autumn Cleanse
  6. Hawaiian Salsa, featured in the Spring Cleanse

Filling Dinner Recipes

plant based dinner recipes including tortilla soup, veggie hummus wraps and classic pizza.

No rabbit food (aka salads) here! These seven meals will open your eyes to eating more plants and feeling full afterwards. I love variety in my food and these meals def bring the flavor and interest. Which one of these recipes sounds right up your alley?

  1. Tacos de Papas
  2. Classic Vegan Pizza
  3. Hummus Veggie Wraps
  4. Chipotle Veggie Bowl
  5. Vegetarian Tortilla Soup
  6. Healthy Pasta Salad
  7. Broccoli Rice Bowl

Vegan Meal Plan FAQs

What should a vegan eat in a day?

If you are following a strictly vegan diet, ensure you’re getting enough protein (plants are full of protein!) as well as eat a variety of plants. Different colored plants provide different nutrients. Stick to as many whole foods as you can vs processed options, as these will give you the most nutrition.

Can you lose weight by eating vegan?

Yes. However, there is so much more that goes into losing weight than just what you feed yourself. If you want to get healthier in terms of sleep quality, energy, weight and more then incorporating more plants is definitely the way to go. Yet just because someone is ‘vegan’ doesn’t mean they are eating healthy, whole foods. So focus on variety, real food vs processed food, and eating protein-rich foods that will help you feel full and ready to take on each day.

What are typical vegan meals?

You’ll see in my free vegan meal plan that there are no salads! Instead, I’m bringing you delicious smoothies, protein and healthy fat-powered snacks and filling dinners that are richly delicious and full of colorful, beautiful plants. Go with variety, whole food, and options that have a balanced amount of protein, healthy fats and carbs to ensure your body gets what it needs to feel and perform at its best.

Free Plant-Based Meal Plans

If you loved the ease and flavor of this week, then try out my other free meal plans:

Love these plans but want the ability to customize them? They were all created within Rawk the Year, my meal planner. Sign up for a 7-day free trial right now!

Don’t forget to drop a comment and let me know how you liked this meal plan. I’d love to get your feedback!

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  1. Some of your recipe links here don’t show the recipe; they lead to a vegetarian eating subscription site. Is it possible to get all the actual recipe links in this email? Thanks.

    1. Yes! If you click on the link that says Here’s the Vegan Meal Plan, that will take you to a guide with all the recipes + a grocery list so you have all the info in one place.

  2. First thank you so much for the possibility of actually having an entire week of vegan meals. I am not vegan but want to give this a try so that I can stop eating fast food -at least for one week. Now – please help me with a dilemma I often face when shopping for recipes. As a family of one – there seems to be so much waste – what do I do with what will be left of things I’ll have to buy when I will only be using one teaspoon of a jar – or half a can of – something? I will try to go to stores that sell in bulk – which in themselves are expensive – but what do I do with the leftovers?

    1. Hey there Portia,

      Good for you for trying to swap out some fast food meals for plant-based alternatives. You’re going to love it!
      I understand the desire to manage food waste and your expenses when following such a robust meal plan for one. Here’s a few ideas that might help!

      1. I would consider spreading the seven day meal plan over 2 or 3 weeks in order to consume the leftovers yourself, and plan your shopping accordingly. (BONUS: you get to take a night or two off of cooking!)
      2. You could alternatively use half measurements for the recipes, so that you don’t have too many leftovers to deal with.
      3. When you start to cook more plant-based meals, it can seem like a lot at first to purchase certain spices, condiments, and pantry items that may be new to you. But it really is an investment in flavor and your health.
      4. When you have an abundance of fresh items, like vegetables and fruits, you can freeze them and incorporate them in smoothies, stir-fries, or soups later on.

      You’re gonna to do great!