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Sample  5-day meal plan

This is a sample meal plan for five days that I have provided, you can get an idea of what a vegan diet would be like from this.  You will also realise how easy a vegan diet is to adapt to.  The plan is based on an ordinary working week - Monday to Friday, but you obviously don't have to stick to that. It is quite easy and straight forward and could be changed to suit everyone's tastes.  Some of the suggestions can be substitued with the recipes provided on this site.  It is taken from a leaflet provided by the Vegan Society of United Kingdom.

Monday:-

Breakfast

Wholemeal toast
Marmite or peanut butter
Cereal with soya milk

Lunch

Vegetable pasty and mixed salad
Apple or banana
Muesli bar or shortbread

Dinner

Spaghetti bolognese topped with grated soya cheese
Fruit salad and soya cream

Tuesday

Breakfast

Large bowl of porridge with soya milk and add dried fruits or nuts

Lunch

Baked beans on toast
Fresh fruit salad

Dinner

Cashew nut roast, potatoes, broccoli, carrots and peas
Apple pie and soya dessert

Wednesday

Breakfast

Wholemeal toast with tahini and Marmite

Lunch

Bread rolls filled with salad and vegetable pate
Packet of crisps
Fresh fruit salad

Dinner

Shepherds Pie with a selection of vegetables
Sorbet or soya cheese and biscuits

Thursday

Breakfast

Porridge oats made with soya milk and added nuts and dried fruit
Wholemeal toast and jam

Lunch

Sandwiches with humous and salad
Vegan yoghurt
Digestive biscuits
Orange or banana

Dinner

Vegetable curry with rice and popadoms
Sliced mango and soya cream

Friday

Breakfast

Wholemeal toast with fried mushrooms, fresh sliced tomatoes and baked beans

Lunch

Large French stick filled with soya cheese, pickle and salad
Slice of homemade choclate cake
Apple or banana

Dinner

Vegetable stir fry including tofu marinated in soya sauce, mushrooms, onions, green and red peppers, sweetcorn and beansprouts on a bed of brown rice.
Fresh fruit salad and soya ice cream

© VeganIreland 2000