1 week sample vegan meal plan

Day 1
#1: 4+ apples
#2: 4+ potatoes, baked as fries (in the oven) & low sodium ketchup
#3: 4+ average white potatoes with low sodium Tomato-based sauce & Greens
#4: 3+ cups of basmati rice with Asian sweet plum/peach sauce and steamed veggies on top
#5. 3+ cups of basmati rice with sweet chili sauce

Day 2
#1: 1+ big bowl of whole wheat cereal with almond/rice/soy/other plant-based milk
#2: 1+ big bowl of whole wheat cereal with almond/rice/soy/other plant-based milk
#3: 5+ slices of peanut butter toast or around 3 PB&Jelly sandwiches
#4: Wholewheat spaghetti with tomato-based sauce
#5: Wholewheat pasta with any vegan sauce

Day 3
#1: 4+ peaches
#2: 1,5+ cup (measured dry) natural oatmeal with maple syrup (add bananas, blueberries,
strawberries or raspberries in it if you want)
#3: 1,5+ cup natural oatmeal with stevia and cocoa powder
#4: Mashed potatoes (use plant-based milk and margarine and add pepper)
#5: Look up accidentally vegan foods on Google. Youre welcome.

Day 4
#1: 4+ wholegrain slices of toast with any fruit jam (pectin, not gelatin)
#2: 4+ whole grain slices of toast with any fruit jam (pectin, not gelatin)
#3: Tofu and veggies stir-fry (recipes on Google) note; I Dont eat tofu at all, I added this
because its a vegan classic.
#4: Brown rice with veggies and hummus
#5: Brown rice with veggies and hummus

Day 5
#1: Banana smoothie (use 5-10 ripe bananas, add 2-3 cups spinach and water)
#2: around 500 calories worth of favorite fruit (ex: 3 mangoes)
#3: Corn pasta with spicy tomato sauce and favorite veggies on the side
#4: Lentil soup (tons of recipes on Google)
#5: Lentil soup

Day 6
#1: 4+ peaches
#2: Banana-choco smoothie (same as yesterday, add cocoa/carob powder and coconut sugar)
#3: 5 sweet potatoes with a big green salad
#4: 4+ whole grain vegan burritos with beans, greens and hot pepper sauce
#5: 4+ whole grain vegan burritos with humus, salad, mushrooms, bell pepper, and any veggie
you like

Day 7
#1: Look up for vegan pancakes recipes (use banana instead of egg & plant-based milk)
#2: more vegan pancakes!
#3: 4+ red potatoes with greens and plum/cherry/peach sauce
#4: approx. 20 Vegan sushis (filled with cucumber, carrot, avocado, and more.)
#5: Leftover vegan sushis (around 20) (filled with cucumber, carrot, avocado, and more.)

Notes:
My info is based on facts by reliable sources such as:

Joseph Gonzales, R.D.

NutritionFacts.org (Science-based website founded by Michael Greger, MD)
American College of Lifestyle Medicine
Neal Barnard, M.D.
John McDougall MD
David Suzuki (Geneticist)
T. Colin Campbell (Biochemist)
And many more.

There are TONS of veganized version of foods you love on the internet.

+ Accidentally vegan foods i.e. Sour Patch Kids, Cheesy Ritz, Lays chips, Oreos, etc.

To know if a food is vegan easily; look on the food label at the part of the allergy warning;
the main food allergens are; Dairy (like milk), eggs & soy products.

If it interests you, check out vegan bodybuilders that post videos on Youtube (such as John
Venus and Frank Medrano)

Checkout Freelee the Banana girls Channel and any other HCLF vegan channels if you
think carbs make people fat or if you come from a restrictive diet/ eating disorder
background.

As a vegan;
DONT make soy products, fake meats, cheeses, dairy products and beans the bulk of your
diet.
DO make high-carb low fat non processed foods the bulk of your diet to prevent any
craving. People who do not follow this advice are the vegan who have food deficiencies,
who look weak and who fall off the vegan wagon because they think its too restrictive.
(Eat: Potatoes, bananas, dates, Pasta, Rice, Quinoa, Oats, Whole grain bread, etc.)
DO eat 2500+ calories as a female and 3000+ Calories as a male. Eat A LOT.

I HIGHLY recommend that you watch The Most Important Speech You Will Ever Hear
by Gary Yourofsky: https://www.youtube.com/watch?v=U5hGQDLprA8

Veganism is not a nazy thing. You dont need to cut all the animal products as soon as you
start. You can transition. If theres a non-vegan food you cant live without, and you
find no vegan alternative, continue to eat it but cut all other animal products. Dont try
to change your diet too radically, a lot of people go vegetarian before they go vegan .

To know why most people go vegan research about these aspects of veganism:
Environment Equality (Justice) -Health (Eating disorder recovery, Enhanced physical
performance, muscle gain, fat loss, Cure for diabetes and high cholesterol/blood pressure,
Cure for Candida, Acne cure, etc.)-Moral (compassion) Improved sexual life- Feminism
- Politics (Rebelling against the system who tell lies to the population for money Logic
(human body biology; Human metabolism)- Etc.

To know more about vegan nutrition and scienctific data about it

-read;
The China Study, The Starch Solution, and many other books written by MDs (John
McDougall, Collin T. Campbell, etc). and go on Nutritionfacts.org for professional
nutrition studies and infos. For vegan environmental infos read David Suzukis site
articles.
-Watch the documentaries;
Food INC, Cowspiracy, Earthlings.
-checkout Youtubers who continually share medical studies about notions like why
animal protein is actually causing muscle mass loss, osteoporosis, diabetes, etc. (such as
Erin Janus, Vegan Gains or Bite-size vegan) and legit information about topics like how
the egg industry paid for studies to show that eggs are good for us (with techniques that
made it seem like cholesterol had no major impact on cholesterol levels).

Worry about food deficiencies? Look

at the following pages

Or visit this page for a list of all the

nutrients and where they can be
found:
http://adaptt.org/veganism.html#
Vitamins, Minerals, and Other
Nutrients

Concerning B12!
250 Ml of any fortified plant-based milk gives you 50%
of your B12 RDV.
Vitamin B-12/CYANOCOBALAMIN (destroyed by heat) This vitamin comes from bacteria that
live in our mouth and intestines
(see http://libaware.economads.com/b12issue.php,www.naturalnews.com/029531_vitamin_B12_ve
gan.html) andhttp://drmcdougall.com/misc/2007nl/nov/b12.htm. These bacteria also exist in the
soil. So you can let your body produce it naturally, which is what we all do, or eat some
UNWASHED, ORGANIC vegetables once in a while. The American Journal of Clinical Nutrition
reports that 39% of Americans have low levels of B12. If only 1% of Americans are vegan, how can
a B12 deficiency be a vegan issue?

B12 can also be supplemented cheaply and easily.

Go to this link for more information:
http://adaptt.org/veganism.html#