14-Day Vegan Meal Plan: Day 13

By The Captain June 6, 2019

cucumber sandwich

Vegan Meal Plan

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 13

Atkins 40 Diet - Day 1 Breakfast:

Wholesome Vegan Banana Bread (2 slices) – 390 kcal


Mason jar chia seed pudding (half of recipe), topped with 50g fresh strawberries – 250 kcal

Atkins 40 Diet - Day 1 Lunch:

Vegan Cucumber Tea Sandwiches (8 triangles = 4 slices bread) with sliced pear – 428 kcal


160g edamame tossed in 2 tsp low-sodium soy sauce – 220 kcal

Atkins 40 Diet - Day 1 Dinner:

Balsamic Roasted Fall Vegetables with Sumac (2 servings) – 396 kcal

Daily total:  1,684 kcal

Follow the Vegan Meal Plan

Atkins 40 Diet - Day 1

Vegan Meal Plan - wellness captain
Atkins 40 Diet - Day 1 Shopping list:

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Chia seeds
Olive oil
Maple syrup
White flour (all purpose)
Whole wheat (aka wholemeal) flour
Chia seeds
Unsweetened coconut, almond or cashew milk
Vegan cream cheese
Flat leaf parsley
Fresh chives
Fresh tarragon
White or pumpernickel bread
Brussels sprouts
Butternut squash
Red onions
Golden beets

Atkins 40 Diet - Day 1 Also need to have:

Baking powder
Vanilla extract
Soy sauce
Olive oil
Balsamic vinegar

Atkins 40 Diet - Day 1

This wholesome breakfast banana bread is super-easy to make, but consider baking the night before if you plan to be rushed in the morning. No doubt that, once made, a slice can just as easily be taken on the go. Your mid-morning snack requires just a little prep also, but less than 5 minutes worth, and is ultra-portable in its mason jar vessel. The chia seeds will satisfy your omega-3 fat needs for the day. This evening, get your chef’s knife sharpened up to cut these hearty fall veggies, then toss them all on one sheet pan. Another tip, use a layer of parchment paper on the pan to make cleanup a snap.

Atkins 40 Diet - Day 1 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.

Vegan diet DAY13

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Wellness Captain