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: Week Two, Week Three

    Excerpted from Veganist: Lose Weight, Get Healthy, Change the World, by Kathy Freston. Available from Weinstein Books, a member of The Perseus Books Group. Copyright ©2011.
    • Published 01/06/2016

    NEXT STORY

    Next Story