Monday
Breakfast: Steel-cut oatmeal, sliced bananas, walnuts, rice milk
Lunch: Whole grain pasta with veggie sausages, sun-dried tomatoes, broccoli; salad
Dinner: Seitan Parmesan with tomato sauce, green beans, mashed potatoes
Tuesday
Breakfast: Bagel with Earth Balance butter
Lunch: Sandwich with vegan cold cuts, nondairy cheese, avocado, pickles; tomato soup
Dinner: Tacos with "meat" crumbles, nondairy cheese, guacamole; salad
Wednesday
Breakfast: Bagel with almond or peanut butter
Lunch: Split pea soup with tempeh bacon, (nondairy) cheesy toast; salad
Dinner: Stuffed butternut or acorn squash with tofu; sautéed collard greens
Thursday
Breakfast: Frozen waffles with Earth Balance butter, maple syrup
Lunch: Black bean and soy cheese quesadilla with guacamole; salad
Dinner: Pan-seared Gardein fillet with shiitake mushroom sauce; mashed potatoes and braised brussels sprouts
Friday
Breakfast: Brown rice (I make several days' worth at a time), chopped dates, almonds, nondairy milk poured over
Lunch: Cabbage, thyme and meatless ground beef soup; 7-grain garlic bread
Dinner: Coconut curry tofu with whole grain wild rice and green beans
Saturday
Breakfast: Brown rice with blueberries and almonds; hemp milk
Lunch: Smoked paprika pinto beans with quinoa and sautéed kale
Dinner: Charred seitan skewers, wheat berries; chili broccoli
Sunday
Breakfast: Whole grain pancakes and blueberries;tempeh bacon
Lunch: Chili with pinto beans, tomatoes, peppers, and onions, soy sour cream; salad
Dinner: Seitan Parmesan (seitan fillets with melted nondairy cheese, tomato sauce), collard greens, mashed potatoes
More Vegan Meal Plans
From The Oprah Winfrey Show Oprah and 378 Staffers Go Vegan: The One-Week Challenge
Published on February 01, 2011
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