Jump to: How to build a balanced vegan meal | 7-day vegan meal plan
It’s estimated that around 1.6% of the UK population, over 1 million people, follow a vegan lifestyle. While environmental and ethical concerns are primary reasons people start a vegan diet, health is also a significant motivator.
However, research suggests that those following a vegan diet a more at risk of certain nutrient deficiencies (such as B12, iron, and calcium) and poor bone health – possibly due to low protein intake – than non-vegans who eat animal products.
However, we believe you can get everything your body needs on a vegan diet if it’s planned well and appropriate supplements, such as vitamins B12 and K2, iron, and omega-3s EPA and DHA, are included.
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How to build a balanced vegan meal
Many vegan Second Nature members, like Sarah, have achieved their health and weight loss goals whilst enjoying our programme’s delicious, nutritious plant-based food and vegan recipes.
So our nutritionists have put together this 7-day vegan meal plan to provide your body with everything it needs. These recipes are based on whole foods like whole grains and vegetables, are rich in plant-based protein, fibre, and fat, and are low in refined carbohydrates and sugars.
If you’d like access to personal support from a registered nutritionist to help you reach your health and weight loss goals whilst following a vegan diet, take our free health quiz here.
Now, onto the good stuff.
7-day vegan meal plan
This 7-day meal plan is an example of how you can eat a plant-based diet and give your body everything it needs to thrive. Not all these healthy meals will suit your preferences, but we also have many more vegan healthy recipes you could swap in.
This meal plan includes some simple ‘quick meal prep’ sections throughout the week that shouldn’t take more than 5 minutes. To save time, you can pre-prep the courgette frittata slices and lemon salad dressing (olive oil and lemon juice).
Making a shopping list ahead of time will save you time and money, and you’re less likely to give in to cravings in the shop and buy fewer unhealthy options.
| BREAKFAST | LUNCH | DINNER | |
| MONDAY | 200g plain, unsweetened soya yoghurt
(Optional toppings: berries and any nuts and seeds) |
Smashed chickpea cups
Quick meal prep: double the recipe and save the mix for another day in the fridge. |
Lentil loaf
Quick meal prep: put any leftovers in containers for the fridge and freezer and reheat when you need it. Second Nature tip: swap in other legumes like white beans if you don’t have lentils. |
| TUESDAY | 200g plain, unsweetened soya yoghurt
(Optional toppings: berries and any nuts and seeds) |
Lentil loaf (leftovers) | Mediterranean quinoa
(Optional topping: 2 tbsp soya yoghurt) Quick meal prep: put leftover servings into containers for lunch on Thursday. |
| WEDNESDAY | Very berry smoothie
*Swap in soya yoghurt and plant-based milk alternative |
Smashed chickpea cups (leftover) | Coconut Dahl
(Optional toppings: 2 tbsp soya yoghurt and 2 tbsp roughly chopped parsley or coriander/cilantro) Quick meal prep: Put leftover dahl into a container in the fridge for dinner Friday. |
| THURSDAY | Peanut butter and jam oats
*Swap in soya yoghurt and plant-based milk alternative |
Mediterranean quinoa (leftover)
(Optional topping: 2 tbsp soy yogurt) |
Chana masala
*Swap in soya yoghurt for optional topping Quick meal prep: Keep portions in the fridge for the next day. |
| FRIDAY | Pre-prepped overnight oats
*Swap in plant-based milk (Optional toppings: 200g soya yoghurt, a handful of berries, or a handful of nuts) |
Chana massala (leftover)
Second Nature tip: Swap in a whole wheat pita as your complex carb portion. |
Coconut dahl (leftover)
(Optional toppings: 2 tbsp Greek yoghurt) Serve with brown rice and roasted pumpkin seeds. |
| SATURDAY | Tofu scrambled ‘eggs’
Quick meal prep: defrost a serving of lentil loaf if you’re eating lunch at home today. Second Nature tip: You could pan-fry some tempeh to replace the tofu scrambled ‘eggs’ as a rich source of protein in this breakfast. |
Eating out (opt for a meal with lots of non-starchy vegetables and a good source of protein)
OR Lentil loaf (leftover) |
Black bean burgers
Second Nature tip: Enjoy the burgers ‘naked’ and bake some sweet potatoes for your complex carb portion. Quick meal prep: this recipe serves 8; keep leftovers in the fridge for lunch tomorrow. Also, prep your chia pudding for the morning.
|
| SUNDAY | Chia pudding with mango | Black bean patties (leftover) | Lentil bolognese
Quick meal prep: keep portions in the fridge or freezer for another day. |
| OPTIONAL SNACKS
100g Soya yoghurt with a handful of blueberries and chia seeds Veggie sticks with 60g homemade beet hummus made with tahini Stuffed red pepper Roasted portobello mushroom with roasted walnuts Chia pudding 150g edamame beans with a chilli and ginger dressing Peanut butter on sourdough toast (swap in another nut butter if you like) Smoothie with plant-based milk like almond milk Handful of roasted cashews Avocado toast with flaxseeds Tempeh taco with sweetcorn salsa |
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