No matter what form of vegan you’re looking to embrace, we’ve got you covered. If you’ve got dietary preferences or needs, there is a plan here for everyone – even if you don’t want a plan at all. Our Simple Vegan plan is for those looking to just embrace an animal-free, plant-based diet, no fuss, dietary needs, etc. Other meal plans below cater to athletes, allergies, weight loss or maintenance goals, heart health, disease prevention, etc. Choose the best one for you, and better yet, explore them all to see which ones you think will serve you best. We’ve provided seven recipes for breakfast, lunch, dinner, dessert and even snacks too. This way you’re covered for an entire week to introduce you to this delicious, compassionate lifestyle!
Keep It Simple - Basic Menu
This plan focuses on a variety of plant-based foods that include a wide variety of ingredients and preparation methods. Ideal for individuals that are looking for ways to incorporate more plant-based selections into their diets or for seasoned plant-based eaters that are looking for more variety. See The Keep it Simple Vegan Menu.
Whole Foods Menu
This plan eliminates any convenience/processed foods and focuses on whole foods to supply the body with all of it’s nutritional needs. If you’re looking for a diet without processed options that’s based primarily off whole, plant-based foods, this plan is for you! See The Whole Foods Menu.
Low fat eating can be helpful for those that are dealing with diabetes, heart disease, and also digestion problems. Low fat can also be helpful for those watching their weight that are also eating or prefer to eat, higher sources of starchy carbohydrates. Many people also refer to this an oil-free, or whole food, low-fat meal plan, as it emphasizes more beans, legumes, grains, vegetables, fruits, minimal nuts and seeds, and no dietary oil. See The Low Fat Menu.
Whether you have celiac disease and can not eat any gluten, or you’re looking to avoid gluten for other health purposes, we have a menu that suits you too. A vegan diet is completely possible to eat gluten-free and healthy, without a heavy amount of processed vegan foods. All selections included here contain no wheat, rye, or barley ingredients. See the Gluten-Free Menu.
Like gluten-free diets, grain-free diets may also be optimal or necessary for a variety of health reaosons or dietary preferences. Meal plans here are made of leafy greens, veggies, fruits, healthy fats from coconut, olive oil, avocado, nuts, seeds, and superfoods such as goji, acai, chia, hemp, maca, spirulina, etc. See The Grain-Free Menu.
A raw food diet is made of plant-based, whole foods consisting of offerings that have not been heated above 118 degrees Fahrenheit or 48 degrees Celsius. This plan works well for those suffering digestion issues, going on a whole foods eating plan looking to have more energy, or anyone interested in adding raw nutrition to their diet. Many people also prefer this type of lifestyle for its ability to be simple and easy when kept basic. See The Raw Foods Menu.
Those with a soy allergy, intolerance, or preference, we have plenty of options when it comes to eating soy-free on a plant-based diet. Soy is a great source of protein, but there are many others that make it easy to go soy-free and maintain a soy-free diet while receiving plenty of nutrients. Yes, you can eat a plant-based diet without one bit of soy milk, tofu, tempeh, miso, or mock meat product! Emphasize all fruits, vegetables, nuts, seeds, leafy greens, legumes, beans, and alternative milks such as almond, hemp, rice, coconut, or cashew. See The Soy-Free Menu.
Low-carb isn’t just a trend these days; it can be a great way to manage your blood sugar if you’re sensitive to carbohydrates and it removes harmful refined grains, sugar, and processed foods in the diet. The key to eating a healthy low-carb menu is to stick to whole foods that support your blood sugar levels. Our menu doesn’t cut out all carbs from healthy foods, but only includes those that are low on the glycemic index. This plan focuses on leafy greens, vegetables, nuts, seeds, low-glycemic fruits like tomatoes, coconut and avocados, and some higher protein grains such as quinoa and oats in small amounts. It also includes many plant-based protein options. See The Low-Carb Menu.
For all our plant-powered athletes out there looking to get the right ratio of protein, carbs, and healthy fats, this general guide is a great choice for general athletes or active individuals. It is suited for both men and women, depending on food preferences and individual body needs. See The Vegan Athlete Menu.
Strength and Bodybuilding Athlete
If you’re interested in bodybuilding or looking to eat a higher protein diet to build muscle and build strength, this plan focuses on higher amounts of plant-based proteins, quality whole food carbohydrates, whole-food based fats, and a variety of clean, plant-based foods. This meal plan is slightly higher in calories to feed muscle needs and growth, but all from healthy sources. See The Strength and Bodybuilding Menu.
For runners and other endurance athletes, this plan includes more whole food carbs, moderate sizes of plant-based protein, and quality whole food ingredients to keep your body nourished for training.It’s great for runners or those performance other longer, high intensity exercises. See The Endurance Athlete Menu.
This plan doesn’t cut carbs or limit the amount you can eat. You’ll just be avoiding all added sugars and filling up on foods such as leafy greens, non-starchy vegetables, nuts, seeds, whole grains, root veggies, common superfoods, healthy fats, and fresh fruit as you tolerate it. Dried fruits and high glycemic syrups, sugars, and processed ingredients are left out to balance the glycemic index and keep blood sugar down. This plan will work well for anyone with sensitive blood sugar or those dealing with blood sugar medical issues like diabetes. It is also helpful if you’re watching your weight and trying to train your taste buds to live without sugar. See The Low Sugar Menu.