{"id":20216,"date":"2021-03-30T16:23:55","date_gmt":"2021-03-30T16:23:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=20216"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"7-day-vegan-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/","title":{"rendered":"7-Day Vegan Meal Plan: Get Your Healthy Diet On Par!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#How_To_Start_A_Vegan_Diet\" >How To Start A Vegan Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Managing_Your_Expectations\" >Managing Your Expectations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Have_An_Open_Mind\" >Have An Open Mind<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Learning_From_Experience\" >Learning From Experience<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Why_Vegan_Meal_Planning_Is_Important\" >Why Vegan Meal Planning Is Important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Easy_7-Day_Vegan_Breakfast_Meal_Plan_Ideas\" >Easy 7-Day Vegan Breakfast Meal Plan Ideas<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_1_Mixed_Fruit_Smoothie\" >Day 1: Mixed Fruit Smoothie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_2_Peanut_Butter_Banana_Oatmeal\" >Day 2: Peanut Butter Banana Oatmeal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_3_Easy_Avocado_Toast\" >Day 3: Easy Avocado Toast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_4_Salted_Caramel_Cashew_Cacao_Chunk_Smoothie\" >Day 4: Salted Caramel Cashew Cacao Chunk Smoothie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_5_Overnight_Oats\" >Day 5: Overnight Oats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_6_Avocado_Pizza_Toast\" >Day 6: Avocado Pizza Toast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_7_Banana_Split_Overnight_Oats\" >Day 7: Banana Split Overnight Oats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Easy_7-Day_Vegan_Meal_Plan_Lunch_Ideas\" >Easy 7-Day Vegan Meal Plan Lunch Ideas<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_1_Hummus_Wrap\" >Day 1: Hummus Wrap<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_2_Easy_Portobello_Tacos\" >Day 2: Easy Portobello Tacos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_3_Low_Fat_Creamy_Mashed_Chickpea_And_Veggie_Sandwich\" >Day 3: Low Fat Creamy Mashed Chickpea And Veggie Sandwich<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Preparation\" >Preparation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_4_Fast_Black_Bean_Burrito\" >Day 4: Fast Black Bean Burrito<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_5_Balsamic_Spinach_Wrap\" >Day 5: Balsamic Spinach Wrap<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Preparation-2\" >Preparation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_6_Fast_Mediterranean_Wrap\" >Day 6: Fast Mediterranean Wrap<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_7_Flatbread_With_White_Bean_Puree_And_Asparagus\" >Day 7: Flatbread With White Bean Puree And Asparagus<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Preparation-3\" >Preparation<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Easy_7-Day_Vegan_Meal_Plan_Dinner_Ideas\" >Easy 7-Day Vegan Meal Plan Dinner Ideas<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_1_Spaghetti_With_Charred_Tomatoes_And_Shishito_Peppers\" >Day 1: Spaghetti With Charred Tomatoes And Shishito Peppers<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Preparation-4\" >Preparation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_2_Pizza_Burrito_With_Easy_Pizza_Sauce\" >Day 2: Pizza Burrito With Easy Pizza Sauce<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#For_Pizza_Sauce\" >For Pizza Sauce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#For_One_Burrito\" >For One Burrito<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Preparation-5\" >Preparation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_3_Easy_Black_Bean_Enchilada_Burgers_Make_2_And_Save_1_For_Day_7\" >Day 3: Easy Black Bean Enchilada Burgers (Make 2 And Save 1 For Day 7)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_4_Low-Fat_Taco_Bowl\" >Day 4: Low-Fat Taco Bowl<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#For_The_Refried_Beans\" >For The Refried Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Toppings\" >Toppings<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_5_Pizza_With_Veggies_Chickpea_Sausage_Crumbles_And_Creamy_Drizzle\" >Day 5: Pizza With Veggies, Chickpea Sausage Crumbles, And Creamy Drizzle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_6_Easy_Enchilada_Burrito\" >Day 6: Easy Enchilada Burrito<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Day_7_Leftover_Easy_Black_Bean_Enchilada_Burger\" >Day 7: Leftover Easy Black Bean Enchilada Burger<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Creating a 7-day vegan meal plan can be difficult, especially if you\u2019ve decided to go vegan only as of recently and you\u2019re still not aware of all the options available to you. You may find yourself repeating certain foods several times a week, denying yourself a satisfying experience of veganism. With our meal plan, you can easily fix this problem in one fell swoop and learn to be as creative with your vegan diet as you want.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">When it comes to food, meals tend to be sporadic for most people who don&#8217;t see the need to do any planning. They just eat whatever they want and at any time of day or night. It sounds like a perfect life, but there are downsides associated with such a lifestyle. Without planning your meals, you won&#8217;t know the number of calories you are eating vis-\u00e0-vis your daily energy needs. Even worse, you may end up not paying attention to whether the foods you are consuming are nutritious or not, and that is potentially putting your health on the line.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_A_Vegan_Diet\"><\/span><b>How To Start A Vegan Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Curious about how to prepare for <a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\">going vegan<\/a>? Several things have to be considered if your vegan diet is to stick in the long run. As indicated above, planning for a vegan 7-day meal plan is essential and will determine the diet&#8217;s success. Some of the things that must be considered include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Managing_Your_Expectations\"><\/span><b>Managing Your Expectations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most people fail to shift to a 7-day <a href=\"https:\/\/betterme.world\/articles\/1500-calorie-vegan-meal-plan\/\">vegan meal plan<\/a> to lose weight because they expect that they will still be eating the same meals as before but vegan. The reality on the ground is that the vegan meals may taste nothing like the non-vegan versions you are used to, which can be disappointing. If you were looking for a familiar taste, you might quit due to your expectations. Even as vegan foods may not taste the same as their non-vegan versions, one cannot say that they are not tasty (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/pop-culture\/how-make-plant-based-eating-delicious-according-southern-chef-ncna839911\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32617 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1-1024x576.jpg\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Have_An_Open_Mind\"><\/span><b>Have An Open Mind<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With vegan fitness, a 7-day meal plan comes with a large variety of ingredients that you probably never heard of before. The only way you will be successful is by being curious about trying out new things, new textures, and new tastes. If you have an open mind, it will not be long before realizing that there are endless tasty vegan food choices (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\">30-Day Vegan Diet: Losing Weight The Plant-Based Way<\/a><\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Learning_From_Experience\"><\/span><b>Learning From Experience<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Assuming that you have just started the journey to become a <a href=\"https:\/\/betterme.world\/articles\/vegan-weight-loss-meal-plan-1200-calories\/\">vegan<\/a>, you may not have the skills to cook the many different types of vegetables. The first few days should be your window for trial and error. You may have to cook certain meals several times before establishing the correct flavors and even textures according to your taste, but if you want to eat a clean 7-day vegan meal plan, you must be patient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Typically, you should start with the simplest recipes before moving to more complex ones. To make things easier for yourself, you can go for those fruits and vegetables that you already like and then delve into the ones you are not used to. The choice of ingredients is also crucial because it will determine the flavor of your meal. Start with the ingredients you are familiar with as you continue experimenting with new ones (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326176\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32616 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1-1024x576.jpg\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Vegan_Meal_Planning_Is_Important\"><\/span><b>Why Vegan Meal Planning Is Important?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting a plant-based diet is exciting, but at the same time, it can be frustrating. This is because you may struggle with time to prep for the meal and end up returning to your go-to non-vegan recipes that are simple and quick. For that reason, you have to know how a vegan meal plan works.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many vegan recipes are somewhat unusual and may require unfamiliar ingredients. You would know the amount of time you need to prepare those ingredients, let alone the meal. Some meals may even require overnight prep steps like soaking that you may easily forget (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3662288\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good approach, therefore, would be to plan every meal. Even when it comes to improvising, you will still need some experience to maintain the vegan diet. How many meals per day should I have? That depends on your schedule and what you prefer. Can vegans drink milk? Animal milks are not allowed but many will go for alternatives like soy or nut milks.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32591 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-7-1024x576.jpg\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_7-Day_Vegan_Breakfast_Meal_Plan_Ideas\"><\/span><b>Easy 7-Day Vegan Breakfast Meal Plan Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Breakfast is the most important meal of the day, and as such, it should contain nutrient-rich foods that will energize you for the better part of the day. The vegan breakfast ideas below are not only healthy but also simple, even for beginners (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7400918\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Mixed_Fruit_Smoothie\"><\/span><b>Day 1: Mixed Fruit Smoothie<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Put all the ingredients below into a blender and blend until smooth. The breakfast ingredients are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 frozen banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of silk protein nut milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd a cup of frozen strawberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 date (optional for extra sweetness)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of frozen blueberries (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/recipes\/fresh-fruit-smoothie\/rcp-20049983\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Peanut_Butter_Banana_Oatmeal\"><\/span><b>Day 2: Peanut Butter Banana Oatmeal<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mix all the ingredients before heating in a microwave or stovetop until the oats are cooked. The ingredients are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of silk milk of choice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd a cup of sliced banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of chopped walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons of peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd a cup of rolled oats (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/peanut-butter-good-for-you#1\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32589 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5-1024x576.jpg\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Easy_Avocado_Toast\"><\/span><b>Day 3: Easy Avocado Toast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Slice avocado and put it on toast, and then sprinkle with the other ingredients, which are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 toasted slice of your favorite bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd avocado, sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A sprinkle of sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A drizzle of hot sauce (optional)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A sprinkle of lemon pepper (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/all-about-avocados\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Salted_Caramel_Cashew_Cacao_Chunk_Smoothie\"><\/span><b>Day 4: Salted Caramel Cashew Cacao Chunk Smoothie<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Put all ingredients into a blender and blend until they are smooth.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd cups of unsweetened silk soymilk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 frozen bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd a cup of gluten-free oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd a teaspoon of Himalayan pink salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of raw cacao chunks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of molasses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 dates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tablespoons of cashew butter (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/cashews-a-better-choice-than-low-fat-chips\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33117 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683-1024x576.png\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4683.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Overnight_Oats\"><\/span><b>Day 5: Overnight Oats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you fancy having a <a href=\"https:\/\/betterme.world\/articles\/vegan-smoothies-for-weight-loss\/\">dessert for breakfast<\/a>, then the overnight oats are something you will enjoy. Prepare them the night before for a quick breakfast. Put all ingredients in a jar and shake well, then refrigerate overnight. Shake them well again in the morning before consuming. The ingredients are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup of gluten-free rolled oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of almond milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of raw shelled hemp seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons of date paste\/ any sweetener of choice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup of fresh\/thawed frozen berries chopped\/mashed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc ripe mashed banana (2 tablespoons)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon of vanilla extract<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of chia seeds (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/grain-of-the-month-oats\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6_Avocado_Pizza_Toast\"><\/span><b>Day 6: Avocado Pizza Toast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cut <a href=\"https:\/\/betterme.world\/articles\/vegan-vs-keto\/\">avocado<\/a> into thin slices and place them on bread. Drizzle with some tomato paste and each of the ingredients listed below before toasting in the oven:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice of bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd avocado, sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of tomato paste<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of dried basil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One pinch of dried thyme<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of dried oregano<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Garlic powder sprinkle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoked paprika sprinkle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sea salt (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/all-about-avocados\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32562 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1024x576.jpg\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7_Banana_Split_Overnight_Oats\"><\/span><b>Day 7: Banana Split Overnight Oats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The preparation for this one also starts the night before for a quick breakfast. This protein-rich breakfast recipe features fresh bananas with a side of berries that are topped with walnuts and chocolate chips, among other things. Put all ingredients in a mason jar and shake well, then store until the next morning. The full list of ingredients includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One mashed ripe banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of thwarted\/fresh frozen berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of chopped walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons of vegan chocolate chips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of almond milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup of gluten-free rolled oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon of almond extract<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of raw shelled hemp seeds (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/5-foods-that-fight-high-cholesterol\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/essential-amino-acids-vegan\/\">Essential Amino Acids Vegan: Getting Your Body The Nutrients It Requires<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32563 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1-1024x576.jpg\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_7-Day_Vegan_Meal_Plan_Lunch_Ideas\"><\/span><b>Easy 7-Day Vegan Meal Plan Lunch Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to <a href=\"https:\/\/betterme.world\/articles\/paleo-vs-vegan\/\">vegan<\/a> lunch recipes, the spices and seasonings to use can be adaptable based on your tastes and preferences. The vegan lunch ideas feature light meals to sustain you until dinner time.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Hummus_Wrap\"><\/span><b>Day 1: Hummus Wrap<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With this simple meal, you put everything into a tortilla, roll it, and it is ready for eating. The ingredients are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup of hummus (any type)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sliced cucumbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 lettuce leaf (large)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A drizzle of hot sauce (not a must)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tortilla\/ wrapping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of chopped dill<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Easy_Portobello_Tacos\"><\/span><b>Day 2: Easy Portobello Tacos<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Saut\u00e9 Portobello slices with onions and fill tortillas, after which you top with arugula.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slice 1 Portobello mushroom and Saut\u00e9 with broth\/oil and salt until it is soft.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of chopped onion and Saut\u00e9 with mushrooms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 corn tortillas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A handful of fresh arugula (<\/span><a href=\"https:\/\/www.theguardian.com\/food\/2021\/mar\/20\/meera-sodha-vegan-recipe-swede-mushroom-tacos-peanut-salsa\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33125 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4872-1024x576.png\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4872.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4872-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4872.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4872.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Low_Fat_Creamy_Mashed_Chickpea_And_Veggie_Sandwich\"><\/span><b>Day 3: Low Fat Creamy Mashed Chickpea And Veggie Sandwich<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A mix of mashed chickpeas, veggies, and a creamy base mimic a classic tuna salad but the vegan version with healthy fats. Served with sandwich bread, lettuce, sliced cucumber, and tomato. The ingredients include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 tablespoons of chickpea brine (liquid found in chickpeas cans)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd cups of chickpeas \u2013 drained and rinsed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup of roughly chopped carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup of almonds\/pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of roughly chopped pickles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup of roughly chopped celery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of pickle juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of roughly chopped fresh dill<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of chopped cilantro, optional<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc teaspoon of garlic powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon of sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of lemon juice (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2018\/apr\/22\/taste-test-falafel-ice-cream-sandwiches-vegetarian-vegan-snacks\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Preparation\"><\/span><b>Preparation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add almonds, pickles, celery, dill, and carrots into a food processor. Chop them into tiny pieces and empty them into a large bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put chickpeas into the food processor and pulse until chunky.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Puree remaining chickpeas into a paste.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the chickpea paste, lemon juice, pickle juice, garlic powder, salt, and pepper in a container and mix thoroughly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After that, add chickpea brine and beat using a stand mixer until it gets a thick and creamy appearance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add in the bowl and fold into the mixture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve on the slices of bread with tomatoes, cucumbers, and lettuce.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-29120 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/8-1-1024x577.png\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/8-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/8-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/8-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/8-1.png 1229w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Fast_Black_Bean_Burrito\"><\/span><b>Day 4: Fast Black Bean Burrito<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Put all the ingredients listed below into a bowl and mix thoroughly, then fill the burritos. The ingredients are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd a cup of chopped <a href=\"https:\/\/betterme.world\/articles\/how-to-eat-avocado-for-weight-loss\/\">avocado<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd a cup of black beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of salsa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of cumin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of defrosted frozen corn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of garlic powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tortilla (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/wordofmouth\/2014\/aug\/29\/how-to-eat-burritos-fast-food-chicken-beef-guacamole-cheese\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Balsamic_Spinach_Wrap\"><\/span><b>Day 5: Balsamic Spinach Wrap<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">slice a \u00bd avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A drizzle of marble syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons of balsamic vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of smoked paprika<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tortilla<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Preparation-2\"><\/span><b>Preparation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix balsamic, maple syrup, salt, and smoked paprika in a bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fill the wraps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drizzle mixture over the spinach and avocado.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32583 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10-1024x576.jpg\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6_Fast_Mediterranean_Wrap\"><\/span><b>Day 6: Fast Mediterranean Wrap<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You add the listed ingredients into a dish and mix thoroughly, then fill wraps. The ingredients are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of chopped tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of chopped cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup of cooked white beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon of chopped fresh basil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of oregano<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons of chopped walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of garlic powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tortilla\/wrap<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7_Flatbread_With_White_Bean_Puree_And_Asparagus\"><\/span><b>Day 7: Flatbread With White Bean Puree And Asparagus<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To make things easier, you can make the white bean puree a day before, or you can smash it using a fork so that it becomes chunky.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pita bread, 4 slices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil, extra virgin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus, 1 bunch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup of crumbled feta cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoonful of fresh lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc teaspoonful of lemon zest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A tiny bunch of mint (fresh)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cupful of pine nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of red pepper flakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fresh lemon juice, 3 tablespoonfuls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A small garlic clove<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd cups of cooked cannellini beans (<\/span><a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-286\/asparagus\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Preparation-3\"><\/span><b>Preparation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the white bean puree prepared by mixing cannellini beans, olive oil, garlic, lemon juice, salt, and pepper in a food processor. Chill until it is ready to use.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to about 200\u00b0C, then place a bread drizzled with some olive oil to bake for 10 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peel\/shave asparagus into ribbons and toss them into a bowl with a drizzle of olive oil, salt, lemon juice, and pepper.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apply the white bean puree on the flatbreads and add a topping of asparagus ribbons, mint, cheese, lemon zest, pine nuts, salt, and red pepper flakes.<\/span><\/li>\n<\/ol>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32129 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4572-1024x576.png\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4572.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4572-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4572.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4572.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Easy_7-Day_Vegan_Meal_Plan_Dinner_Ideas\"><\/span><b>Easy 7-Day Vegan Meal Plan Dinner Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To make the 7-day vegan meal plan complete, you must include options for dinner.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Spaghetti_With_Charred_Tomatoes_And_Shishito_Peppers\"><\/span><b>Day 1: Spaghetti With Charred Tomatoes And Shishito Peppers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The shishito peppers in this recipe can be substituted with any other type of pepper\/vegetable. Use simple, fresh ingredients to make this delicious dinner meal. The ingredients are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 cups of shishito pepper\/vegetables (optional)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 cups of grape tomatoes\/cherry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup of basil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 cloves of fresh garlic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black pepper (ground)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hemp almond parmesan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">16 ounces of spaghetti<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veggie broth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon of Himalayan pink salt (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23341748\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Preparation-4\"><\/span><b>Preparation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wash peppers, tomatoes, and basil, then preheat the oven to about 190\u00b0C.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add garlic, pepper, broth, and salt to the contents you just washed, then mix well to coat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place on a cookie sheet and bake for 45 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As the vegetable roast, cook spaghetti and make hemp almond parmesan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the vegetables are ready, mix them with spaghetti and use the hemp almond parmesan as the topping.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-29103 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-1024x576.jpg\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Pizza_Burrito_With_Easy_Pizza_Sauce\"><\/span><b>Day 2: Pizza Burrito With Easy Pizza Sauce<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The pizza burrito is a delicious vegan meal that is easy and quick to fix. It is also low fat making it a healthy dish. The pizza source is homemade and takes less than 60 seconds to be ready. The ingredients for this meal are:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"For_Pizza_Sauce\"><\/span><b>For Pizza Sauce<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veggie broth, \u00bd a cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tomato paste, \u00bd a cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dried basil, 1 \u00bd teaspoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maple syrup, 1 teaspoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Garlic powder, 1 teaspoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sea salt, 1 teaspoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoked paprika, 1 teaspoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dried thyme, 1 \u00bd teaspoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dried oregano, 1 teaspoon<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"For_One_Burrito\"><\/span><b>For One Burrito<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpea vegan sausage crumbles, 1 tablespoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Easy pizza sauce, 1 \u00bd tablespoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cream sauce, 1 \u00bd tablespoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crimini mushrooms, \u00bc cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fresh spinach, \u00bc cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tortilla<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Preparation-5\"><\/span><b>Preparation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put the pizza ingredients into a dish and stir well. Let it sit for the flavors to mesh together until the next day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For the burritos, make sure the oven is heated to 175\u00b0C.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Prepare all sauces and chickpeas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm the tortilla in the oven\/microwave for 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add 1 \u00bd tablespoon of pizza sauce in the middle and spread towards the edges.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place \u00bc cup of spinach over pizza sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place 1 \u00bd tablespoonful of cream sauce over spinach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread the chickpea crumbles over the cream sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put the mushrooms, \u00bc cup on the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bake on parchment cookie sheets.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-31683 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1-1024x576.jpg\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-3-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Easy_Black_Bean_Enchilada_Burgers_Make_2_And_Save_1_For_Day_7\"><\/span><b>Day 3: Easy Black Bean Enchilada Burgers (Make 2 And Save 1 For Day 7)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first 6 ingredients are mixed in a dish by hand; then, the beans are mashed in the process.\u00a0 They are then shaped into burger patties and grilled for a quarter an hour. The ingredients for this delicacy are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be cup of cooked brown rice (save \u00bc cup of the rice for day 6 recipe)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Half a cup of cooked black beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two tablespoons of cooked potato (reserve remaining raw potato for day 4 recipe)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two tablespoons of enchilada sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cornmeal, one tablespoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A bun<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toppings \u2013 tomato, avocado, lettuce (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-mexican-food-health\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Low-Fat_Taco_Bowl\"><\/span><b>Day 4: Low-Fat Taco Bowl<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To save time, all ingredients for this meal should be prepped in advance. Prep potatoes and place them in the oven. Cook beans on the stove. When ready, prep the toppings to use. The ingredients for the recipe are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Purple potatoes, 2 medium-sized that are chopped into small pieces<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veggie broth, two tablespoons to roast potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sea salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frozen corn, 1 cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chopped lettuce, 4 cups<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"For_The_Refried_Beans\"><\/span><b>For The Refried Beans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black beans, 15 ounces<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chili powder, 1 \u00bd tablespoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cumin, 1 tablespoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Garlic powder, \u00bd teaspoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sea salt<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Toppings\"><\/span><b>Toppings<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red enchilada sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sour cream, dairy-free<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fresh Mexican salsa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chopped avocado<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32564 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4-1024x576.jpg\" alt=\"7 day vegan meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Pizza_With_Veggies_Chickpea_Sausage_Crumbles_And_Creamy_Drizzle\"><\/span><b>Day 5: Pizza With Veggies, Chickpea Sausage Crumbles, And Creamy Drizzle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Put the pizza together by spreading the pizza sauce over the crust. Add toppings using vegetables. Take the chickpea crumbles and drizzle with creamy sauce. Bake for about 15 minutes but check constantly. Depending on your preference, you may also want to bake or saut\u00e9 the pizza veggies on the stove. Most of these ingredients are leftovers from previous meals, and they include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">a personal-sized frozen pizza crust<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pizza sauce that you made for day 2 dinner<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">vegetables to use as toppings on the pizza<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">the chickpea sausage crumbles that remained on day 2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The creamy sauce that remained from day 1 (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/features\/build-better-pizza\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6_Easy_Enchilada_Burrito\"><\/span><b>Day 6: Easy Enchilada Burrito<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start by warming the leftover beans and rice. Put the rice, beans, and sliced avocado into a burrito. Fold the burrito, then grill each side on a nonstick\/oiled pan. Once they turn crispy, drizzle enchilada and creamy sauce over the top. The ingredients are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remaining beans made for day 4 dinner<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cooked rice preserved from day 3<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado, \u00bd sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enchilada sauce from day 1 dinner<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creamy sauce from day 1<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tortilla<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7_Leftover_Easy_Black_Bean_Enchilada_Burger\"><\/span><b>Day 7: Leftover Easy Black Bean Enchilada Burger<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most of the work for this meal was done during meal day 3. All you have to do is take out the preserved burger and heat it.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Vegan_Meal_Plan\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><strong>SOURCES:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-286\/asparagus\"><span style=\"font-weight: 400;\">Asparagus<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.webmd.com\/food-recipes\/all-about-avocados\"><span style=\"font-weight: 400;\">Avocado<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)\u00a0 \u00a0 \u00a0 \u00a0 <\/span><\/li>\n<li><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-mexican-food-health\"><span style=\"font-weight: 400;\">Best and Worst Mexican Dishes for Your Health<\/span><\/a><span style=\"font-weight: 400;\"> (2019, webmd.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.webmd.com\/food-recipes\/features\/build-better-pizza\"><span style=\"font-weight: 400;\">Build a Better Pizza<\/span><\/a><span style=\"font-weight: 400;\"> (2006, webmd.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/cashews-a-better-choice-than-low-fat-chips\"><span style=\"font-weight: 400;\">Cashews: A better choice than low-fat chips?<\/span><\/a><span style=\"font-weight: 400;\"> (2017, health.harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23341748\/\"><span style=\"font-weight: 400;\">Evaluation of fresh pasta-making properties of extra-strong common wheat (Triticum aestivum L.)<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326176\"><span style=\"font-weight: 400;\">Everything you need to know about plant based diets<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/5-foods-that-fight-high-cholesterol\"><span style=\"font-weight: 400;\">5 foods that fight high cholesterol<\/span><\/a><span style=\"font-weight: 400;\"> (2021, health.harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/recipes\/fresh-fruit-smoothie\/rcp-20049983\"><span style=\"font-weight: 400;\">Fresh fruit smoothie<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mayoclinic.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/grain-of-the-month-oats\"><span style=\"font-weight: 400;\">Grain of the month: Oats<\/span><\/a><span style=\"font-weight: 400;\"> (2020, health.harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/wordofmouth\/2014\/aug\/29\/how-to-eat-burritos-fast-food-chicken-beef-guacamole-cheese\"><span style=\"font-weight: 400;\">How to eat: burritos<\/span><\/a><span style=\"font-weight: 400;\"> (2014, theguardian.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.nbcnews.com\/better\/pop-culture\/how-make-plant-based-eating-delicious-according-southern-chef-ncna839911\"><span style=\"font-weight: 400;\">How to make plant-based eating delicious, according to a Southern chef<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nbcnews.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7400918\/\"><span style=\"font-weight: 400;\">Increasing Plant-Based Meat Alternatives and Decreasing Red and Processed Meat in the Diet Differentially Affect the Diet Quality and Nutrient Intakes of Canadians<\/span><\/a><span style=\"font-weight: 400;\"> (2020, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.theguardian.com\/food\/2021\/mar\/20\/meera-sodha-vegan-recipe-swede-mushroom-tacos-peanut-salsa\"><span style=\"font-weight: 400;\">Meera Sodha&#8217;s vegan recipe for swede and mushroom tacos with peanut salsa<\/span><\/a><span style=\"font-weight: 400;\"> (2021, theguardian.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3662288\/\"><span style=\"font-weight: 400;\">Nutritional Update for Physicians: Plant-Based Diets<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.webmd.com\/diet\/peanut-butter-good-for-you#1\"><span style=\"font-weight: 400;\">Peanut Butter: Is It Good for You?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2018\/apr\/22\/taste-test-falafel-ice-cream-sandwiches-vegetarian-vegan-snacks\"><span style=\"font-weight: 400;\">Taste test: from falafels to ice cream, the best vegetarian and vegan snacks<\/span><\/a><span style=\"font-weight: 400;\"> (2018, theguardian.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\">What Is a Vegan Diet?<\/a> (n.d., webmd.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Creating a 7-day vegan meal plan can be difficult, especially if you\u2019ve decided to go vegan only as of recently and you\u2019re still not aware of all the options available to you. You may find yourself repeating certain foods several times a week, denying yourself a satisfying experience of veganism. With our meal plan, you [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":20226,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,69],"tags":[],"coauthors":[87,100],"class_list":["post-20216","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-vegan-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7-Day Vegan Meal Plan: Get Your Healthy Diet On Par! - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you been flirting with the idea of starting a \u2605 7-DAY VEGAN MEAL PLAN? \u27a4 Check out this article to find out the specifics and everything you want to know!!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-Day Vegan Meal Plan: Get Your Healthy Diet On Par!\" \/>\n<meta property=\"og:description\" content=\"Have you been flirting with the idea of starting a \u2605 7-DAY VEGAN MEAL PLAN? \u27a4 Check out this article to find out the specifics and everything you want to know!!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1078632029.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kristen Fleming, RD, A. Porter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kristen Fleming, RD, A. Porter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"7-Day Vegan Meal Plan: Get Your Healthy Diet On Par!\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\"},\"wordCount\":3120,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1078632029.jpg\",\"articleSection\":[\"Meal Plans\",\"Vegan\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Creating a 7-day vegan meal plan can be difficult, especially if you\u2019ve decided to go vegan only as of recently and you\u2019re still not aware of all the options available to you. You may find yourself repeating certain foods several times a week, denying yourself a satisfying experience of veganism. With our meal plan, you can easily fix this problem in one fell swoop and learn to be as creative with your vegan diet as you want.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When it comes to food, meals tend to be sporadic for most people who don't see the need to do any planning. They just eat whatever they want and at any time of day or night. It sounds like a perfect life, but there are downsides associated with such a lifestyle. Without planning your meals, you won't know the number of calories you are eating vis-\u00e0-vis your daily energy needs. Even worse, you may end up not paying attention to whether the foods you are consuming are nutritious or not, and that is potentially putting your health on the line.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How To Start A Vegan Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Curious about how to prepare for <a href=\\\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\\\">going vegan<\/a>? Several things have to be considered if your vegan diet is to stick in the long run. As indicated above, planning for a vegan 7-day meal plan is essential and will determine the diet's success. Some of the things that must be considered include:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\">\\r\\n<h3><b>Managing Your Expectations<\/b><\/h3>\\r\\n<\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Most people fail to shift to a 7-day <a href=\\\"https:\/\/betterme.world\/articles\/1500-calorie-vegan-meal-plan\/\\\">vegan meal plan<\/a> to lose weight because they expect that they will still be eating the same meals as before but vegan. The reality on the ground is that the vegan meals may taste nothing like the no ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\",\"name\":\"7-Day Vegan Meal Plan: Get Your Healthy Diet On Par! - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1078632029.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Have you been flirting with the idea of starting a \u2605 7-DAY VEGAN MEAL PLAN? \u27a4 Check out this article to find out the specifics and everything you want to know!!\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1078632029.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1078632029.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Vegan\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/vegan-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"7-Day Vegan Meal Plan: Get Your Healthy Diet On Par!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"7-Day Vegan Meal Plan: Get Your Healthy Diet On Par! - BetterMe","description":"Have you been flirting with the idea of starting a \u2605 7-DAY VEGAN MEAL PLAN? 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You may find yourself repeating certain foods several times a week, denying yourself a satisfying experience of veganism. With our meal plan, you can easily fix this problem in one fell swoop and learn to be as creative with your vegan diet as you want.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">When it comes to food, meals tend to be sporadic for most people who don't see the need to do any planning. They just eat whatever they want and at any time of day or night. It sounds like a perfect life, but there are downsides associated with such a lifestyle. Without planning your meals, you won't know the number of calories you are eating vis-\u00e0-vis your daily energy needs. Even worse, you may end up not paying attention to whether the foods you are consuming are nutritious or not, and that is potentially putting your health on the line.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How To Start A Vegan Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Curious about how to prepare for <a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\">going vegan<\/a>? Several things have to be considered if your vegan diet is to stick in the long run. As indicated above, planning for a vegan 7-day meal plan is essential and will determine the diet's success. 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