The Vegan Diet — A Complete Guide for Beginners

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    A Vegan Sample Menu for One Week

    To help get you started, here's a simple plan covering a week's worth of vegan meals:




    • Breakfast: Mango and spinach smoothie made with fortified plant milk and a banana-flaxseed-walnut muffin.
    • Lunch: Baked tofu sandwich with a side of tomato salad.
    • Dinner: Vegan chili on a bed of amaranth.


    • Breakfast: Whole-grain toast with hazelnut butter, banana and a fortified plant yogurt.
    • Lunch: Tofu noodle soup with vegetables.
    • Dinner: Jacket sweet potatoes with lettuce, corn, beans, cashews and guacamole.


    • Breakfast: Vegan chickpea and onion omelet and a cappuccino made with fortified plant milk.
    • Lunch: Vegan tacos with mango-pineapple salsa.
    • Dinner: Tempeh stir-fry with bok choy and broccoli.


    • Breakfast: Spinach and scrambled tofu wrap and a glass of fortified plant milk.
    • Lunch: Spiced red lentil, tomato and kale soup with whole-grain toast and hummus.
    • Dinner: Veggie sushi rolls, miso soup, edamame and wakame salad.


    Remember to vary your sources of protein and vegetables throughout the day, as each provides different vitamins and minerals that are important for your health.

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