My Sample Vegan Diet - One Week’s Worth

June 11, 2008

Here is a sampling of what I eat in a week.

I share it for ideas only. I am not a nutritionist, dietitian, doctor, or other expert that you should trust. And I’m not the most healthy person in the world. I’m merely showing you an example of my weekly vegan diet. If you’re not vegan then please consider this inspiration to go vegan. If you are vegan, please consider this inspiration and/or please give me tips on making my diet healthier :) So, here goes, a sample of my weekly food intake:

Monday

  • Breakfast: A bowl of oatmeal with berries or raisins.
  • Snack: An apple.
  • Lunch: A veggie sandwich, usually with avocado, tomato, lettuce and more.
  • Snack: A handful of walnuts.
  • Dinner: Red beans and rice. (recipes here)

Tuesday

  • Breakfast: A bowl of breakfast cereal with soymilk and an apple or juice.
  • Snack: A fruit smoothie. (recipes here, here, and here)
  • Lunch: A baked potato with either margarine, spices, or salsa on top.
  • Snack: Pita or carrots and hummus.
  • Dinner: Indian spicy lentils and rice.

Wednesday

  • Breakfast: A variety of fresh fruit. As much as I want.
  • Snack: Apple slices with raw almond butter.
  • Lunch: A large salad filled with a variety of veggies sprinkled with nuts on top.
  • Snack: Fresh vegetables and raw dip.
  • Dinner: Vegetable sushi or nori rolls. (Here’s a video)

Thusday

  • Breakfast: A bowl of oatmeal and an orange.
  • Snack: An apple.
  • Lunch: Bean and rice burrito or veggie fajitas.
  • Snack: Crackers or celery and peanut butter.
  • Dinner: Vegetable soup and wholegrain bread. (lentil soup recipe here) Cookies for dessert.

Friday

  • Breakfast: A fruit plate.
  • Snack: Soy yogurt with fruit.
  • Lunch: A veggie burger and fries or a fruit salad.
  • Snack: Peanut butter and jelly sandwich.
  • Dinner: Pasta with tomato sauce and a side salad.

Saturday

  • Breakfast: Pancakes or French toast and maple syrup.
  • Snack: A bowl of strawberries or blueberries.
  • Lunch: Thai or Chinese - restaurant food!
  • Snack: A carrot or two.
  • Dinner: Vegetarian chili and rice.

Sunday

  • Breakfast: Tofu scramble made from potatoes, tofu, onions, and spinach with spices. (Here’s a video) (Here’s a recipe)
  • Snack: A peach or two.
  • Lunch: A veggie wrap.
  • Snack: Steamed broccoli.
  • Dinner: Veggie pizza - either frozen or delivered.

Posted by Elaine Vigneault | Filed Under Food, veganism 

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Comments

2 Responses to “My Sample Vegan Diet - One Week’s Worth”

  1. Alex on June 11th, 2008 3:45 pm

    This is the most varied diet I’ve ever seen :)

    CommentLuv: Alex recently wrote "Rodeo" - euphemism for ‘torturing horses to get some cheers.’

  2. Noemi on June 12th, 2008 3:05 am

    Thanks for sharing. This is a good idea, I will try to remember to write everything I eat for one week.

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