Koslo's Nutrition Solutions

Tuesday, December 1, 2015

Easy to Follow 7 Day Vegan Diet Plan

As the new year approaches you may be thinking about making some changes to your diet. Perhaps you want to eat less processed foods, incorporate more whole grains, or up your intake of fruits and veggies. You may even be considering trying out a vegan diet. People are drawn to veganism for a variety of reasons. Some of us want to live longer, healthier lives and do our part to reduce pollution and conserve the Earth’s resources. Others choose veganism because they are ethically opposed to eating animals. Regardless of the reason, people who follow plant-based diets tend to have a lower risk of cardiovascular disease, heart disease, obesity, type 2 diabetes and some types of cancers.

But before you take the plunge, it is important to remember that a vegan diet isn’t necessarily a weight loss diet and it is possible to be unhealthy if your diet is poorly planned and unbalanced.  Vegan diets tend to be higher in fiber, folic acid, vitamins C and E, potassium, magnesium, and many phytochemicals. They also tend to be lower in calories, total fat, cholesterol and saturated fat.

However, eliminating all animal products from the diet increases the risk of certain nutrient deficiencies including vitamins B-12 and D, calcium, iron, zinc, and omega-3 fatty acids. Despite popular belief, a well-planned vegan diet provides ample amounts of protein to support growth, repair and overall good health.

To get you started, here is an easy to follow 7-day vegan meal plan. Take note of how the meals are put together with a balance of food groups and feel free to switch out foods based on taste. Once you have a feel for how to structure your meals, find some recipes that appeal to you and have fun!


Oatmeal with walnuts and raisins

Fresh fruit
Soy yogurt mixed with granola

Fresh fruit
Tofu scramble with pepper, spinach and
vegan cheese in a
whole wheat tortilla
Smoothie made with vegan yogurt, avocado, banana, spinach
Whole wheat toast with peanut butter and banana

Black bean burrito with veggies in a whole wheat tortilla

Fresh fruit

Fresh fruit
Hummus and avocado in a whole wheat pita

Baby carrots

Vegan chili

Vegan cornbread

Peanut butter sandwich on whole wheat bread

Soy yogurt and berries
Black beans, baked sweet potato, steamed veggies

Baby carrots
Veggie burger on whole wheat bun with hummus and avocado

Lentil soup

Brown rice

Steamed veggies
Brown rice and lentil pilaf

Stir-fried tofu and vegetables and


Grilled Portobello mushrooms over brown rice

Steamed vegetables
Vegan tacos with vegan “ground round” and vegan cheese, lettuce and tomato

Steamed vegetables
Couscous with black beans, walnuts and mixed vegetables

Fresh fruit
Falafel, hummus, tabouli

Steamed vegetables
Soy yogurt with flaxseed and fresh berries

Almonds and fruit
Hummus and apple slices
Edamame, apple slices
Peanut butter and banana
Bell pepper strips, white bean hummus
Cereal and soymilk, fresh fruit


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