At Berry Street, we’ve worked with countless individuals curious about transitioning to plant-based eating, and from our experience, the biggest challenge is knowing what to cook and how to make it work in real life.
This article breaks down a practical, beginner-friendly vegan meal plan designed by Registered Dietitians to help take the guesswork out of daily meals.
We’ve included a full 7-day guide with simple recipes for breakfast, lunch, dinner, and snacks, along with tips for meal prep, a list of must-have vegan foods, and answers to common questions about getting started. It’s everything needed to approach a vegan lifestyle with confidence, flavor, and ease.
7-Day Vegan Meal Plan
Day 1
Breakfast: Sprouted-Grain Toast With Peanut Butter And Banana
This quick and classic breakfast hits all the right notes—fiber, protein, and natural sweetness. Sprouted-grain bread provides more nutrients and is easier to digest than traditional bread. Top it with a generous smear of natural peanut butter and sliced banana. Toast, spread, slice. Done in under five minutes.
Morning Snack: A Handful Of Dry-Roasted Almonds
Almonds are one of the easiest ways to sneak in heart-healthy fats and protein between meals. Just grab about ¼ cup and toss them in a container if you're heading out the door. They’ll keep you full and energized.
Lunch: Green Salad With Edamame And Beets + 1 Clementine
This vibrant salad is as functional as it is colorful. Edamame brings plant-based protein, and beets add antioxidants and fiber. Toss mixed greens with steamed edamame and roasted or pre-cooked beets, drizzle with your favorite vinaigrette, and add a juicy clementine for a pop of citrus on the side.
Afternoon Snack: Steamed Edamame Pods
Warm, salted edamame is the ultimate savory snack. Steam them for about 5 minutes, sprinkle them with sea salt, and enjoy them straight from the pod. It’s satisfying, rich in protein, and fun to eat.
Dinner: Stuffed Sweet Potato With Hummus Dressing
Baked sweet potatoes are nutrient-dense and comforting. Roast until soft, slice down the middle, and stuff with greens, chickpeas, and a dollop of hummus thinned with lemon juice for dressing. It's a balanced meal that feels indulgent but is packed with fiber and vitamins.
Day 2
Breakfast: Strawberry-Pineapple Smoothie
This smoothie is sweet, tangy, and loaded with vitamin C and antioxidants. It’s the perfect entry on a vegan meal plan for weight loss. Blend frozen strawberries and pineapple with a cup of plant-based milk and a spoonful of flax or chia seeds for added omega-3s. It’s quick, light, and refreshing.
Morning Snack: Edamame Pods
Just like on Day 1, these are simple to prep and packed with plant protein. Keep them steamed and lightly salted in a container for an easy grab-and-go option.
Lunch: Vegan Superfood Grain Bowl
Quinoa is the base here, paired with roasted or steamed veggies and drizzled with a creamy tahini dressing. The bowl is satisfying and nutrient-dense, providing protein, fiber, and healthy fats all in one meal. It also makes great leftovers.
Afternoon Snack: Almonds
Consistency counts. Almonds are reliable and portable. A small handful provides steady energy and a crunch that satisfies you, especially if you want to follow a raw vegan meal plan.
Dinner: One-Pot Tomato Basil Pasta + Side Salad
This cozy dinner is easy to throw together in under 30 minutes. Cook whole grain pasta with canned tomatoes, garlic, and basil until saucy. Serve with a fresh salad dressed in lemon-garlic vinaigrette. It's a fiber-filled, satisfying meal without the fuss.
Day 3
Breakfast: Strawberry-Pineapple Smoothie
Use the same ingredients from Day 2—easy and efficient. You can even prep smoothie packs in advance to save time.
Morning Snack: Almonds
Repeat this reliable snack to help you maintain a steady energy level until lunch. No need to spend a bunch of time on prep.
Lunch: Leftover Grain Bowl
No need to cook again. Just reheat yesterday’s quinoa bowl or enjoy it cold. Add fresh greens or an extra drizzle of tahini dressing if you want to switch it up.
Afternoon Snack: Coconut Milk Yogurt
A serving of unsweetened coconut yogurt is a creamy, probiotic-rich snack. Top with berries or a few seeds for texture. It's satisfying and gut-friendly.
Dinner: Beefless Tacos with Greens + Vinaigrette
Use lentils, black beans, or a plant-based ground “meat” substitute for these tacos. Load into corn tortillas with sautéed veggies, salsa, and greens. Drizzle with lemon-garlic vinaigrette or your favorite hot sauce.
Day 4
Breakfast: Toast With Peanut Butter And Banana
A familiar favorite returns. It’s nutrient-rich, fast, and gives lasting energy. Great for mornings when you're short on time.
Morning Snack: Edamame Pods
Simple, protein-packed, and still a winner. Try seasoning them with a little garlic powder or chili flakes for variety.
Lunch: Superfood Grain Bowl
Another round of the quinoa and veggie bowl, proving meal prep pays off. If you’re running low on dressing, a quick mix of tahini, lemon, and water will do.
Afternoon Snack: Yogurt With Blueberries
Creamy coconut yogurt topped with fresh blueberries gives you a dose of healthy fats and antioxidants. It’s light, refreshing, and satisfying.
Dinner: Vegan Coconut Chickpea Curry
This dish is rich and creamy without the dairy. Sauté garlic, onion, and spices, then simmer with chickpeas and coconut milk. Serve with brown rice or quinoa for a hearty, feel-good meal.
Day 5
Breakfast: Toast With Peanut Butter And Banana
If it works, why change it? Keeps mornings simple and delicious. The natural sugars and fats give you energy without the crash.
Morning Snack: Edamame Pods
You know how to make this by now. Repeat the same steps as before, or keep some in a container to save time.
Lunch: Superfood Grain Bowl
Trust us, you still won’t be tired of it. This combo is endlessly adaptable. Throw in different veggies or add avocado if you’ve got it.
Afternoon Snack: Yogurt With Almonds And A Peach
The trio of coconut yogurt, crunchy almonds, and sweet, juicy peach is both satisfying and nutrient-rich. Great for digestion and sustained energy.
Dinner: No-Cook Black Bean Salad + Whole Wheat Baguette
This meal comes together fast. Toss black beans with corn, tomato, lime juice, and herbs. Pair with a slice of hearty bread for crunch and carbs.
Day 6
Breakfast: Strawberry-Pineapple Smoothie
Quick, cool, and packed with nutrients. A perfect Saturday starter. Add spinach or protein powder if you want more heft.
Morning Snack: Apple Slices With Natural Peanut Butter
This combo hits all the right notes—crunchy, sweet, creamy, and satisfying. The fiber from the apple and protein from the peanut butter work well together.
Lunch: Veggie And Hummus Sandwich + Orange
Layer hummus, cucumber, shredded carrots, and greens on whole-grain bread. It's fresh, satisfying, and easy to pack. The orange adds a juicy, vitamin C boost.
Afternoon Snack: Edamame Pods
You know the drill. Easy, protein-rich, and always satisfying.
Dinner: Quinoa Avocado Salad
Toss cooked quinoa with diced avocado, cherry tomatoes, and lime juice. Add fresh herbs if you have them. It's simple, flavorful, and full of healthy fats.
Day 7
Breakfast: Toast With Peanut Butter And Banana
Start the last day strong with a breakfast you know and love. Minimal prep, maximum fuel.
Morning Snack: Edamame
A little salty, a little savory. Keeps you from reaching for something processed.
Lunch: Veggie And Hummus Sandwich + Orange
Quick, refreshing, and balanced. You can even swap the bread for a wrap if you want to change it up.
Afternoon Snack: Almonds
One last round of almonds to tide you over. Keep it simple.
Dinner: Chickpea And Quinoa Grain Bowl
This bowl wraps up the week on a high note. Chickpeas and quinoa provide protein and fiber, while roasted veggies and tahini dressing add flavor. It’s hearty, nutrient-dense, and satisfying.
Vegan Meal Prep Tips
From our research and hands-on testing, we’ve found that small steps make a big difference when it comes to sticking with a vegan meal plan. These prep strategies save time, reduce food waste, and keep meals interesting all week long:
Plan Ahead
A little planning goes a long way when it comes to making a vegan meal plan stick. Taking 15–20 minutes at the start of your week to map out your meals helps reduce stress, cuts down on grocery runs, and keeps you from reaching for last-minute takeout.
You don’t need to schedule every bite—but knowing what’s for dinner (and having the ingredients on hand) makes all the difference.
Not sure where to start or want a plan tailored to your goals and preferences? Connect with a Registered Vegan Dietitian at Berry Street for a personalized 7-day vegan or vegetarian meal plan that works for your lifestyle.
Batch Cook Grains And Legumes
Grains and legumes are the backbone of any well-rounded vegan meal plan. Cooking a big pot of quinoa, brown rice, lentils, or chickpeas on Sunday gives you a base for endless meals. You can toss them into salads, bowls, stir-fries, or even blend them into dips and spreads.
Store them in airtight containers in the fridge, and you’ll have ready-to-go staples for the next 4 to 5 days. It’s low effort with high payoff.
Prep Dressings And Sauces
Having a flavorful dressing or sauce on hand can instantly elevate a meal. A simple lemon-garlic vinaigrette, creamy tahini dressing, or batch of homemade hummus adds moisture, texture, and flavor without the fuss.
Whisk or blend your dressings ahead of time and store them in small jars. A little goes a long way, and you’ll avoid the temptation of bottled sauces with added sugar or preservatives.
Double Up On Dinner
Cooking dinner? Make enough for lunch the next day. Most of the recipes in this plan naturally yield 2–4 servings, which makes it easy to portion out a container or two before you even sit down to eat.
It’s one less thing to think about in the morning. Plus, reheated leftovers often taste even better the next day—especially curries, stews, and grain bowls.
Make Smoothie Packs
Smoothies are a go-to for quick breakfasts or snacks, but prepping them each time can slow you down. Instead, make smoothie packs by filling freezer bags with a mix of fruit, leafy greens, and extras like flax seeds or nut butter.
In the morning, just empty the pack into your blender, add plant milk, and blend. It’s a time-saver and helps prevent overripe fruit from going to waste.
How Do You Get Started On A Vegan Diet?
Start with what you already love. If you enjoy peanut butter toast, salads, soups, or pasta—great news, you’re halfway there. Transitioning to a vegan or vegetarian diet plan doesn’t mean becoming a whole new person overnight.
According to our research, the most sustainable approach is to start small: swap dairy milk for oat or almond milk, try meatless Mondays, or explore one new plant-based recipe each week.
Focusing on whole foods like beans, lentils, nuts, seeds, and fresh produce helps ensure you're getting the nutrients your body needs, without feeling like you're missing out.
What Foods Should You Eat On A Vegan Diet?
Lentils, chickpeas, black beans
Tofu, tempeh, seitan
Quinoa, brown rice, oats, whole-grain bread
Nuts, seeds, and nut butters
Leafy greens, cruciferous veggies, root vegetables
Fruits of all kinds
Plant-based milks (soy, almond, oat)
Avocado, olives, and healthy oils
Nutritional yeast (great for B12 and cheesy flavor)
Conclusion
This vegan meal plan shows that eating plant-based doesn’t have to be complicated, expensive, or boring. With a bit of planning, some smart prep strategies, and simple, whole-food ingredients, it’s easy to create satisfying meals all week long.
From sprouted toast to hearty grain bowls and protein-packed snacks, we’ve covered what a balanced and realistic week of vegan eating can look like. Whether you’re just exploring or fully diving into a plant-based lifestyle, this plan gives you a strong foundation to build from.
Ready to take the next step in personalizing your nutrition? Connect with a Registered Dietitian at Berry Street to get expert support tailored just for you.
