Starting a new diet can be complicated, especially if you have NO idea where to begin. Going vegan isn’t just about going plant-based. You also have to prioritize your own health and nutrition with any properly balanced vegan diet plan.
Unsure how to kickstart things? Luckily for you, we’ve made a sample 7-day vegan diet plan and a vegan diet guide for beginners. They’ll both give you a general idea of what a well-balanced vegan diet looks like!
7-day Vegan Diet Plan
Day 1 is your first meal prep day. Today’s menu is the same as Day 3. So, remember to prepare one extra serving of each dish! To easily see what recipes repeat, check out this table.
For breakfast, you’ll use vegan egg. But if you’re looking for other substitutes, you can check out our best vegan egg substitutes.
Tip: For the Roasted vegetable quinoa bowls, you can choose to assemble them ahead of time. Or, store each ingredient of the bowl separately in an airtight container. Whichever you choose, use a clean, and appropriate container for refrigeration and reheating. When stored properly, they can typically last for 3-4 days in the fridge.
To meet a 1600-kcal recommendation:
For lunch, pair your delicious stuffed pasta shells with Broccoli Almond Protein Salad and enjoy a yummy vegan muffin as a snack.
Day 2 is also a meal prep day. And your lunch and dinner ideas are the same as day 4. We strongly suggest starting the first day of your meal plan at the weekend. That way, you’ll have time to prepare. To easily see what recipes repeat, check out this table.
To meet a 1600-kcal recommendation:
For breakfast, pair your vegan waffles with a handful (55g) of blueberries. By doing this, you’re also adding fiber, and nutrients to your meal.
Were you able to prepare extra food on Day 1? If you were able to meal prep on Day 1, then no need to make anything today. All you have to do is pre-heat your meals. Meal prepping can save you plenty of time when you’re super busy.
To meet a 1600-kcal recommendation:
For lunch, don’t forget to pair your pasta with some Broccoli Almond Protein Salad.
Day 4 is the same as Day 2. Need a quick view of what recipes repeat throughout the week? Check out this table!
To meet a 1600-kcal recommendation:
For breakfast, pair your vegan waffles with a handful (55g) of blueberries. By doing this, you’re also adding fiber, and nutrients to your meal.
Day 5 is a meal prep day. You’ll need an hour and a half to prepare all of the meals, except for lunch. Your lunch today should be the same as Day 3. Another option here is to prepare all of your meals for the week at the weekend. This will save you more time during the week!
To meet a 1600-kcal recommendation:
To complete your vegan chicken satay, you’ll also need to cook 1 cup of rice.
For Day 6, you’ll only need to make your breakfast. It will take approximately 10 minutes and you can also pair it with a handful (55 g) of blueberries. Other than that, all you have to do is reheat your pre-made meals in the microwave!
Day 7 could be the last day of your work or school week. If you have time, you can spend a couple of preparing your delicious meals except for breakfast.
Again, if you no longer wish to prepare and cook during your work days, you can choose to prepare all of the recipes during the weekend. Make sure to store them in separate airtight containers and place them in the fridge.
To meet a 1600-kcal recommendation:
To complete lunch, you’ll also need to pair this with 1 serving of Mashed potatoes.
Note: Consult with a dietitian about your calorie and nutrient needs.
Ingredient and Shopping Tips
We’re all about saving time, money, and making your eating habits work for you. So, here are some additional tips to help turn this meal plan into reality:
- Start meal planning your vegan meal plan and grocery list on Friday and Saturday. And do your shopping during the weekend.
- When buying your groceries, you can choose to buy one type of product for the wraps, and pasta.
- You can explore vegan meat alternatives too when planning your meals. This can help you save time, and add variety and flavor to your protein sources.
- Label your containers when preparing meals in advance and storing them in the fridge.
Below, we’ve listed meals where you’ll need to prepare two or three servings. Make sure to store them in separate, airtight containers and to refrigerate them.
| Recipes | Number of servings to prepare | Day and meal planned |
| Vegan Breakfast Bagel Sandwich | 2 servings | Day 1, and 3 breakfast |
| Vegan Breakfast Waffles | 2 servings | Day 2 and 4 breakfast |
| Chocolate Chia Seed Pudding | 2 servings | Day 5 and 7 breakfast |
| Vegan Stuffed Pasta Shells with Spinach | 3 servings | Day 1, 3 and 5 lunch |
| Make-Ahead Vegan Lunch Bowls | 3 servings | Day 2, 4 and 6 lunch |
| Healthy Chocolate Banana Muffins | 3 servings | Day 1, 3, and 6 snacks |
| Strawberry banana smoothie | 2 servings | Day 2 and 4 snacks |
| HIGH-PROTEIN VEGAN ‘MARRY ME PASTA’ (MEAL PREP) | 3 servings | Day 2, 4 and 6 dinner |
| Broccoli Almond Protein Salad | 2 servings | Day 1, and 3 Lunch |
Some food safety reminders
As mentioned earlier, this meal plan calls for some meals to be prepared in advance to save time. Here are some food safety tips to keep in mind when preparing meals in advance:
- Start with clean hands and surfaces.
- Use separate utensils, cutting boards, and cooking equipment if needed
- Use fresh ingredients and check expiration dates.
- Keep raw and cooked foods separate.
- Cook foods thoroughly and cool them quickly.
- Store meals in airtight containers with labels and dates.
- Thaw safely in the refrigerator, under cold water, or in the microwave.
- Reheat to 165°F (74°C) before eating.
- Use or discard leftovers within a safe time frame.
- Trust your senses – if it smells off, looks odd, or has mold, discard it.
What is Vegan Diet?
A vegan diet excludes all animal-based products which includes meat, poultry, fish, dairy, eggs, and honey. The main food sources primarily come from plant-based options such as fruits, vegetables, grains, legumes, nuts, seeds, and plant-based alternatives.
Is vegan diet a healthy diet?
A vegan diet can be healthy if it’s well-planned. According to some research, it’s thought that a carefully planned plant-based diet can contribute these health benefits:
- Lower the risk of chronic diseases
- Improve heart health
- Help improve digestion
- Help maintain a healthy weight
- Help lower levels of inflammation in the body
In addition to this, a plant-based diet is also considered ethical and a good for the environment. Because it reduces the negative impact of animal agriculture. So, choosing a plant-based diet can be beneficial to both the body and the environment!
How to start a vegan diet?
Step 1: Start slow, and set a goal
If you’re transitioning from a regular diet with animal-based products, then it would be good to gradually start by setting realistic goals as part of your first step. For example, you could begin by committing to one meatless day per week or by gradually reducing your consumption of animal products while increasing your intake of plant-based foods.
At this point, it would be good to educate yourself on what should be part of a vegan diet. Similar to a healthy diet, it should still contain a healthy balance between carbohydrates, protein and fat while meeting your nutrient needs.
Consider consulting a registered dietitian
When it’s about your health, it’s best to consult a professional especially if this is a long-term plan. Or, if you have any pre-existing medical conditions, allergies, intolerances and restrictions that may make this more challenging. A dietitian can guide you on how much calories you’ll need in a day, together with the macronutrients (carbohydrates, protein and fat) to support your calorie intake.
A dietitian may also know which supplements you need to take based from your health condition or food preferences. You can also have a more in-depth conversation on how you can start this diet with ease.
Step 2: Know the essential nutrients in a vegan diet
We mentioned before that for a vegan diet to be healthy, careful planned, and it needs to include all the important nutrients. If you don’t meal plan, there may be consequences such as nutrient deficiencies, which can result in health problems. This can happen because animal products have some nutrients that are harder to find in plant-based foods.
Below, you can find a summary of the vitamins and minerals that you may need to pay attention to. We’ve also added the natural food sources of these nutrients:
| Micronutrients | Food Sources |
| Calcium | Low oxalate leafy green vegetables (broccoli, bok choy, collard, cabbage, kale, watercress), calcium-set tofu, almonds, almond butter, fortified plant-based milks, sesame seeds, tahini, figs, blackstrap molasses |
| Iodine | Iodized salt, sea vegetables (dulse, nori, wakame, arame) |
| Iron | Legumes (beans, lentil, peas, peanuts), leafy greens, soybeans, soy food products, quinoa, potatoes, dried fruit, dark chocolate, tahini, pumpkin seeds, sunflower seeds, sesame seeds, sea vegetables (dulse, nori, wakame, arame). |
| Zinc | Soy food products, nuts, seeds, oats, legumes |
| Choline | Legumes, bananas, broccoli, oats, oranges, quinoa, soy foods |
| Folate | Leafy green vegetables, almonds, asparagus, avocado, beets, enriched grains (breads, pasta, rice), oranges, quinoa, nutritional yeast |
| Vitamin B12 | Fortified foods (nutritional yeast, plant milks), supplement (2500 μg per week)** |
| Vitamin C | Fruits (especially berries, citrus, cantaloupe, kiwifruit, mango, papaya, pineapple), leafy green vegetables, potatoes, peas, bell peppers, chili peppers, tomatoes |
| Vitamin D | Sun exposure, fortified plant milks, supplement if deficient** |
| Vitamin K | Leafy green vegetables, sea vegetables, asparagus, avocado, broccoli, Brussels sprouts, cauliflower, lentils, peas, nattō (a traditional Japanese food made from soybeans fermented with Bacillus subtilis var nattō) |
It’s important to balance the macronutrients too
As mentioned earlier, a vegan diet should be balanced between these three macronutrients. Below is a list of some example food sources for carbohydrates, protein and fat:
| Macronutrients | Food Sources |
| Carbohydrates (not a common deficiency for vegans) | Whole grains like quinoa, brown rice, oats, and whole wheat pasta provide complex carbohydrates for sustained energy. Additionally, fruits, vegetables, and legumes |
| Protein | Legumes such as lentils, beans, chickpeas, and tofu are excellent sources of plant-based protein. Nuts, seeds, and certain grains like quinoa and amaranth also contribute to protein intake. |
| Fat | Avocados, nuts, seeds, and olive oil supports brain function, hormone balance, and nutrient absorption. Including omega-3 fatty acids from flaxseeds, chia seeds, hemp seeds, and walnuts further enhances heart health and reduces inflammation. |
**For nutrient supplementation, it is ideal to first consult a physician and/or registered dietitian.
Step 3: Meal Planning
If you’ve made it this far, then you will probably have information on how many calories you need, necessary nutrients, and what food products you can include in your vegan diet plan. The next important thing to do is plan!
Plan your meals for the week ahead, including breakfast, lunch, dinner, and snacks. You can find inspiration from our Vegan Recipes blog, or go back to our 7-day vegan diet plan.
Seeking for more inspiration?
Feel free to explore our web app or mobile app, and join some of our Samsung Food vegan communities:
Step 4: Learn to read labels and how to choose vegan products
Still unsure if some foods are totally suitable for vegans? Now that you’ve an idea of what to include in your vegan diet plan, it’s important to learn how to identify hidden animal products too.
These common ingredients are naturally animal-based:
- Whey
- Collagen
- Casein
- Keratin
- Aspic
- E120
PETA has a more detailed list of ingredients that are naturally animal-based. You can read more here.
You can also read these sources from John Hopkins Medicine and the NHS.
FAQs for a Vegan Diet Plan
No. Vegans do not eat eggs. But there is a type of vegetarianism that includes eggs in the diet, which is ovo-vegetarianism.
No. Vegans do not eat fish. But there is a type of vegetarianism called pescatarianism that does.
No. Vegans do not consume honey. But there is a type of vegetarianism that includes honey in the diet, which is lacto-vegetarianism.
Definitely! Rice is a plant-based carbohydrate source that can be included in a vegan meal plan.
