Nowadays, a lot of people are concern about getting enough nutrients in their diet. Many people considering the move to a vegetarian or vegan diet may not take the leap because they are afraid an unbalanced veg diet will cause them to suffer from nutrient deficiency. But at the same time, it will be a lot of trouble to try to plan your own balanced meals. As such, I have decided to put together all the sample vegan meal plans found on the internet. I am not sure if some of the meal plans are balanced, but the key to eating a balanced veg diet is to eat a VARIETY of veg food. Hope it will helps.
2-week sample vegan menus by PETA chefs (pdf)
3-day vegan meal plan by Dina Aronson
2-day sample vegan menus by Michael Klaper
1-week vegan meal plan from NutriBase
5-day meal plan from Vegan Society (UK)
I will continue to update this list when I find more meal plans. If you know of any not in the list, please let me know by adding a comment or sending me an email. Thank you.
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17 comments:
One of hte first things I did when going vegan was research the menu and nutrition. Both to inform myself and to allay fears that Prince Charming had about the effect this dietary change would have on my health.
What did he think of a vegan diet now? Nice blog by the way :)
The only meal plan I would suggest NOT following is the one from Nutribase. 1200 Calories is not sufficient. 1400 is considered starvation. Otherwise thanks for the post!
btw that was me, anonymous. Name's Delina
I agree with anonymous.
Thank you for this wonderful blog! I am new to vegetarianism and hope to go vegan in the next 2-3 years. With two little ones under the age of two I grant myself some time to quit the milk products and eggs. The PETA meal plan is wonderful with its recipes included.
THX for the tipps! still way too many calories i think, the only one i would do is the 1200 calories one...
I have been eating vegetarian for almost a year. I just had a physical done and my cholesterol was really high so I started cutting out the dairy products. After reading through this page I finally came to the conclusion that eating vegan should cover me. I like the PETA meal plan complete with recipes. Looking forward to trying some of them out. :) Thanks for the info.
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Vegans get less calories because our food consists of less calories. In an omnivorous diet, 1400 is starvation. Sometimes I'll eat less than 1200 in a day because of all the vegetables and fruit that I eat but get the same amount (and probably quite a lot more) than an omnivore would receive. Vegan diets basically cut out all the unnecessary fats and calories & leave you with nutrition, the thing you're really after.
Granted calories do help you to function, and if you feel that your caloric intake is insufficient you should most definitely change it to suit you better.
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