Meal Plan for a Vegan

Vegans will not consume/use any foods products of animal origin, nor will they allow any ingredients of animal origin be used in any products they consume. This means they exclude all meat and meat products, poultry and poultry products, fish, seafood and fish products, milk and dairy products, eggs, gelatine and any meat, fish, milk or egg origin ingredient.

This plan has been designed for a strict vegan and it is nutritionally balanced for weight maintenance. Like all plans, it is merely an example and needs to be adapted to suit an individual's own lifestyle, daily routine and nutritional requirements. Use this to give you an idea of what are healthy nutritious vegan foods to include, but don't forget to vary your food choices and to drink plenty of water through the day. This plan is also a suitable alternative plan for someone following a vegetarian diet and would like a change from the one here.

Breakfast

High fibre cereal (like Weetabix, bran flakes, Shreddies, muesli, porridge, etc) + 200ml soya milk* + 1 tsp sugar
and/or 2 slices granary bread toasted + olive oil-based spread + crunchy peanut butter
200ml fruit juice
Mug tea/coffee

Mid-morning

Large handful mixed nuts & seeds
Item fruit
Drink

Lunch

Sandwich: 2 slices granary bread + crunchy peanut butter / hummus
Mixed salad incorporating cupful chickpeas / beans & tbsp sunflower seeds
Soya dessert
Drink

Mid-afternoon

2 oatcakes + hummus
Item fruit
Drink

Evening Meal

Soya mince or TVP mince with tomatoes, beans, onion as a sauce
or vege burgers / vege sausages
3-4 tblsp basmati rice or 2 cupfuls cooked pasta or 1 medium potato
Loads of veg or large salad

Evening

Large handful mixed nuts & seeds
Item fruit
Drink

For some great vegan snack ideas see our Vegan snack ideas page.

* If you are concerned about your calcium intake, then choose 'calcium enriched' soya milk

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.