14-Day Vegan Meal Plan: Day 1

Veganism is very popular nowadays, but for most of its followers, it is not simply a diet, it’s a way of living based on ethical, environmental and ultimately, health reasons. The vegan diet eliminates animal products and byproducts completely and replaces them with plant-based substitutes such as fruits and vegetables, tofu, cereals, seeds and nuts.

DAY 1

Breakfast:

Berry and Beet Green Smoothie, 2 cups (450 mL) – 105 kcal 

For extra protein, add 30g pea protein powder – 120 kcal

Snack:

6 whole wheat crackers with 2 Tbsp almond butter – 310 kcal

Lunch:

2 whole grain pita pockets with 2 Tbsp roasted red pepper hummus, 50g bean sprouts and 30g sliced cucumber, seasoned with 2 Tbsp vinaigrette dressing – 397 kcal

Snack:

Apple – 95 kcal

Dinner:

100g linguine pasta with 60g diced tomatoes, 100g sauteed spinach and 4 cloves diced and sauteed garlic, tossed in olive oil and Italian seasoning – 445 kcal

Daily total:  1,472 kcal

Shopping list:

This vibrant breakfast smoothie is sure to get your blood flowing thanks to its nitrogen rich beets and greens. Then for lunch you’ll have pita pockets crammed with crisp veggies and sweet/salty hummus, headlined by nature’s multivitamin — sprouts. Finish the day off with good-for-you comfort food in this Mediterranean pasta dish.

The information provided herein is for informative purposes only. Please consult your physician or health care provider prior to starting the Vegan Diet or any other diet for that matter.