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 FREE vegan meal plans found on the internet. I am not sure if the meal plans are balanced, but the key to eating a balanced veg diet is to eat a VARIETY of veg food and have a source of B12 supplement. Hope it will help you in your vegan diet plan.
4-week vegetarian (can be veganized) meal plan for Meals on Wheels by VRG
21-day meal plan by vegan kickstart PCRM (you can sign up for their next 21-day kickstart)
3-week vegan meal plan by Toronto Vegetarian Association (you could get the plan for the 1st week by signing up for their 1 week veg challenge)
3-week vegan meal plan by Kathy Freston
2-week sample vegan menus by PETA chefs
2-week vegan meal plan by Greg Lawson at notmilk.com
3-day vegan meal plan by Dina Aronson
1-week low sodium vegan meal plan by VRG
1-week vegan meal plan (v-plan diet) by Vegetarian and Vegan Foundation
1-week vegan meal plan from NutriBase
7-day meal plan by Vega
5-day meal plan from Vegan Society (UK)
3/4-day Low cost and easy to prepare vegan menu plan by VRG
2/3-day Low cost vegan meal plan by VRG
This list is updated as on 20 Aug 2011. 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.
Tian Yuan Vegetarian
3 years ago
53 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.
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.
An online menu planner is customized and objective for each individual based on weight goals and activity levels. I am vegan and like Vitabot because I can choose to exclude all non-vegan foods. There is a a free one-week trial available. It takes a while at first, but once you get used to it, you will definitely not know how you lived without it!
Dear all, thanks for the feedback and I hope these links have been of help to you. I will try to update this list by this weekend.
Thank you for the meal plans! I'm becoming a vegan for Lent, and while I've been a vegetarian before and lived with / cooked for a vegan, it's been a long time. This information will be so helpful.
A plan like PETA's would be excellent because of all the recipes, but it includes wayyyyyyy too much fake meat and dairy products for my taste.
the link to the 7 day is no longer valid...
Thanks for the notifications everyone, I have just removed the dead links and added new links for meal plans.
Thought I would point out that the Personal Junior Edition of Nutribase is $35 and includes the vegan meal plan at different daily calorie amounts from 1000-2800. It's basically the same thing scaled up or down. There's also a 7-day trial. It only works on Windows and the UI isn't stunning, but you can easily create shopping lists from the meal plans, and meal plan reports that include each day's meals and recipes.
Your page is so fantastic! You sure do know how to keep your audience entertained. Im so glad that I took the time to look at this blog, because let me tell you. Not a lot of people know how to balance knowledge of a subject and content.
Thank you so much for your site! It was so helpful, and very informative. I am now seriously considering transitioning my family to a vegan lifestyle, and this site has really helped me. Thanks!
I think this is an interesting post. I think it is important what type of vegetarian type you want to become to know if the vegetarian meal plans will be beneficial for you.
I recommend joining vegetarian newsletters
1) Vegetarian Newbie http://www.vegetariannewbie.com (great for new vegetarians)
2) Savvy Vegetarian http://www.savvyvegetarian.com
3) My Vegetarian Recipe Guide http://www.myvegetarianrecipeguide.com (great for vegetarian and vegan recipes)
thank you for this awesome project! I was worried about my little girl's diet, and now I can make sure that she eats right :)
Thanks!
I was recently told by my doctor to try a vegan diet in order to get my colestrol and sugar under control. I have found this page very helpful in starting my new diet, I have even droped a few cm from around my waist thankyou.
I am really interested in vegan meal planning that doesn't include much if any soy since most of it is GMO now. I try to avoid soy and sugar. Any suggestions? I did raw for a while, but it is so expensive and time consuming, especially with two little people. Thanks!
Hi Shannon,
I do not follow a meal plan strictly as it is, but just make sure I get a variety of different foods. You could try opting for non-soy protein sources so sub the soy part.
This blog is a great source of information which is very useful for me.
BEST INFORMATION ABOUT VEGAN DIET..
this site is awful animals slaughtered since i opened this page who wants to know that its sick !!!!!!!!!!!!
I've been vegetarian all my life, my parents brought my brothers and i up that way, I've decided to move to veganism. Just to give it a go and see what its like. Thank you for posting these diet plans I'll give them all a go :)
Dear Anonymous,
Yes that's sick, but it's really happening, yet not many people really look into how much destruction people are doing. So I thought it will be good to spread this information. I am sorry for the disturbance it has caused you, but so far, there has been no complaints from others, so I assume it is alright, and for now I will be leaving it there.
Dear Kathryn,
That's wonderful! Good for you! For the meal plans, I cannot vouch they will be balanced when taken for the long run, do look into tweaking anything if you find hiccups on the way :)
Dear Anonymous,
Yes that's sick, but it's really happening, yet not many people really look into how much destruction people are doing. So I thought it will be good to spread this information. I am sorry for the disturbance it has caused you, but so far, there has been no complaints from others, so I assume it is alright, and for now I will be leaving it there.
Dear Kathryn,
That's wonderful! Good for you! For the meal plans, I cannot vouch they will be balanced when taken for the long run, do look into tweaking anything if you find hiccups on the way :)
I so wish I had found you site when we were living in Singapore! We moved back to the U.S. in mid-2011 much heavier than when we went, due to eating all the fabulous, but omnivorous foods we found there. We're trying vegan for 2012 & really appreciate your site.
Rethink the concept of eating sufficient calories vs eating for nutrient density. The saying goes, "A calorie is a calorie is a calorie," but that requires more context. Starvation is not based on calories so much as it is based on nutrient density. So eating 1200 calories vs 1400 calories is a moot point. When your body is nourished, it won't have food cravings, it won't overeat, it will have a normal satiety trigger. One can eat meat and/or cheese, or eat potato chips and ice cream (empty calories) and reach 1400 easily, but you won't be nourished. Eating a plant-based diet is eating high density nutrition, but fewer calories. Rather than denying oneself as a carnivore, a vegan you can eat more.
Don't be sorry for one persons discomfort at seeing the truth behind where animal products come from!!! The meat-eating population deserves to know and we vegans should not apologize for showing them!
Anonymous - Yes it is sick, but don't complain because you are the one condoning the continuation of animal slaughter by eating MEAT!
Good links! Happy VEGANing!
I always attend Vegan party food. There i'll get the latest list of Vegan foods.
Here's what my diet consists of.
1.Fruit
2.Vegetables
3.Nut's and seed's
4.7 Natural Law's Meal Replacement Shake
5.Sushi
6.If I get hungry in between meals I have a meal replacement bar.
mullster, I am glad this site has been able to help you! Hope you get to eat lots of nice veg food here :)
mlyn, good point!
bcherie, :))
Thanks kelly :)
Dustin, how about grains?
Hi,
You didn't include the Vegan Easy 30 day challenge (from Animal LIberation in victoria, Australia). I'm a dietitian / nutritionist and currently reviewing it to make sure it provides adequate nutrients. www.veganeasy.org
Can anyone please tell me what is vegan diet plan?
Vegan means no meat, dairy, eggs, honey.
i guess one of the main concern about people going vegan is not knowing enough...
Regards
janamian
http://vitalityforbetterliving.com/
Great tips! Eating healthy can also be affordable if you make the right choices at the grocery store.
Travel Care Air Ambulance
Wonderful tips to eat healthy. But if "Vegan means no meat, dairy, eggs, honey", then why is honey forbidden when bees got it from plants?
AAI blog
Yes, why is honey forbidden when it is healthy?
Great tips! Eating healthy can also be affordable if you make the right choices at the grocery store.
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