7-Day Vegan Diet Plan

7-Day Vegan Diet Plan

A week's worth of recipes to help you keep your calories in check while eating on a vegan diet. Whether you're new to it, been vegan for a while, or never tried it, these recipes will help give you inspiration and some great meal ideas without busting your calorie count.

Vegan Diet Plan Day 1


Peanut Butter and Banana on Toast

Nutty Banana Toast

  • 1 small Banana
  • 1 medium slice Wholemeal Bread
  • 2 tsp Crunchy Peanut Butter
  1. Toast bread
  2. Spread peanut butter onto toasted bread
  3. Slice banana and place slices onto nut buttered toast.

 

Rocket, Butternut Squash and Tmato Salad

Rocket, Walnut & Butternut Salad

  • 10 sprays Olive Oil Spray
  • 10 Pitted Olives
  • 80g Fresh Rocket
  • 80g Butternut Squash
  • 7 Cherry Tomatoes
  • 1 tbsp Balsamic Vinegar
  • 25g Walnuts
  1. Preheat oven to 180ºC
  2. Peel & deseed Butternut Squash and cut into bite size chunks.
  3. Place into a baking tray, spray with oil, and bake in the oven for 20-30minutes until soft and nicely roasted
  4. While that’s baking slice tomatoes in half, pit and slice olives in half and put walnuts, rocket, tomatoes & olives in a large bowl.
  5. Bring Butternut out of oven and sit aside to cool for 10 minutes. Once cooled, add to bowl with other ingredients and mix gently.
  6. Drizzle Balsamic Vinegar over and serve.

 

One Pot Tomato & Chickpea Linguine

  • 5 Basil leaves
  • 1 tbsp Capers
  • ½ can Chickpeas
  • 80g Linguine
  • 200g Passata
  • 1 small Red Chilli Pepper
  • 3 Sun Dried Tomatoes
  • 100ml Water
  1. Lay the linguine flat on the bottom of a saucepan, snapping if necessary. Cover with Passata and then add the water.
  2. Bring to the boil, then reduce to a simmer, make sure to keep stirring it to ensure the pasta doesn’t stick to the bottom.
  3. Slice the chilli & sun-dried tomatoes, drain the capers and add all these ingredients to the pan, stir well and cover with lid and cook until the pasta is fully cooked. (roughly 10 minutes)
  4. Chop the basil and add this just before serving, stirring it through with some black pepper.

 

This plan is designed to show you how to get all the essential nutrients and enough calories using products that you can buy at any major supermarket near you. Its never been easier to eat vegan.

Vegan Diet Plan Day 2


Branflakes in a bowl

Bran Flakes with Raisins & Banana

  • 1 small Banana
  • 50g Bran Flakes
  • 100ml Almond Milk
  • 1 tbsp Raisins
  1. Make cereal and top with raisins, enjoy banana on the side or also on top of cereal. 

 

Moroccan Soup in a Bowl

Quorn Moroccan Soup with Bread Roll

  • 1 Wholemeal Bread Roll
  • ½ pot Quorn Moroccan Soup with Vegan Pieces
  • 1 thick spread Dairy Free Spread
  1. Heat soup on the stove or in the microwave until hot through.
  2. Cut and spread the bread roll and serve with hot soup.

Nut Roast with Peas & Roast Potatoes

  • ¼ loaf Artisan Grains Nut Roast
  • 1 tbsp Sunflower Oil
  • 80g Peas
  • 100g New Potatoes
  1. Follow the steps on the nut roast packet and place into preheated oven to bake.
  2. Cut potatoes in half and Place on a baking tray, drizzle in sunflower oil and season.
  3. Roast potatoes in the oven for the last 20 minutes, until cooked through and soft.
  4. Place a medium sauce pan filled with water onto a high heat and bring to the boil.
  5. Boil peas for 4-5 minutes, drain and serve with nut roast and roasted potatoes.

Feel free to swap out the variable products like Almond Milk, or Oil Sprays for the versions you prefer, just remember to update your food diary if you do.

Vegan Diet Plan Day 3


Vegan sausage sandwich with tomato sauce

Vegan Sausage Sandwich

  • ¼ French Stick Bread
  • 1 heaped tsp Toamto Chutney
  • 4 Lettuce leaves
  • 2 Vegan Sausages
  1. Preheat oven to 200ºC
  2. Place sausages onto a baking tray and bake in the oven for 16 minutes, turning occasionally.
  3. Cut French stick in half and spread tomato chutney over each side, and place lettuce leaves in.
  4. Place sausages into sliced bread and enjoy. 

 

Beetroot and Orange Salad

Roast Beetroot and Orange Salad

  • 1 large Beetroot
  • 1 Carrot
  • 2 tbsp Extra Virgin Olive Oil
  • 1 large Orange
  • 80g Fresh Rocket
  • 1 tbsp Sesame Seeds
  1. Preheat oven to 200ºC
  2. Peel the carrot and cut into small wedges. Peel and clean Beetroot and slice into thin rounds.
  3. Parboil the carrots for 5 minutes, then remove using a slotted spoon.
  4. Parboil the beets for 5 minutes, then drain.
  5. Place carrot in a baking tray, drizzle with 1 tbsp olive oil and roast for 10 minutes before adding the beets for a further 20-30 minutes.
  6. Cut orange into segments, dry toast your sesame seeds over a low heat until golden.
  7. Toss all ingredients together once cooled slightly, sprinkling sesame seeds over the top and a little olive oil

 

Baked Sweet Potato

Baked Sweet Potato with Beans

  • ½ can Mixed Beans
  • 10 sprays Olive Oil Spray
  • 2 tsp Soy Sauce
  • 1 tsp Sugar
  • 1 medium Sweet Potato
  • 1 can Chopped Tomatoes
  1. Preheat oven to 200ºC
  2. Pierce Sweet potato with a fork, cook in the microwave for 8 minutes, or until soft. Place on a baking tray, use 5 Sprays oil, some paprika, salt and pepper, then bake for 10-15 minutes until crispy.
  3. On a medium heat, fry beans in the rest of the oil spray for a few minutes. Add soy sauce and sugar, cook until mixed through.
  4. Add tomatoes to beans and cook down until thick, serve on top of baked potato.

 

Buying frozen and canned fruits and vegetables is just as good as buying fresh, and they'll last you a lot longer. Just be sure anything canned isn't in syrup or has added salts/sugars, as these will add extra calories.

You can get a PDF of the full 7 day plan including recipes with our fortnightly newsletter simply enter your email address (never shared).

Vegan Diet Plan Day 4


Muesli with Berries

  • 25 Blueberries
  • 50g Muesli
  • 100ml Almond Milk
  • 20 Raspberries
  1. Make cereal and serve with a small bowl of berries on the side.
  2. Feel free to add berries to cereal rather than just on the side. 

 

Tofu, Spinach & Tomato Wrap

  • 1 Wholemeal Tortilla Wrap
  • 2 heaped tsp Tomato Chutney
  • 10 sprays Olive Oil Spray
  • 45g Baby Spinach
  • ¼ can Sweet Corn
  • ½ Block Firm Tofu
  • 1 Tomato
  1. Slice tofu into bite size pieces.
  2. Preheat a frying pan with sprays of oil, once hot add Tofu and cook on all sides until crispy
  3. Build wrap using tomato chutney, spinach, sweet corn, sliced tomato and cooked tofu.

 

Mushroom Risotto

  • 2 Cloves Garlic
  • 100ml Almond Milk
  • 50g Button Mushrooms
  • 10 sprays Olive Oil Spray
  • ½ medium Onion
  • 1 tbsp Fresh Parsley
  • 2 tbsp Pine Nuts
  • 50g Risotto Rice
  • 2 Vegetable Stock Cubes
  • 250ml Water
  1. Heat the oil in a large pan, saute onion and garlic and cook on a medium heat until softened.
  2. Slice the mushrooms and add to the pan, cook for 1-2 minutes.
  3. Make up 250ml Vegetable stock.
  4. Add rice to the pan and immediately add stock, bring to the boil, then reduce to a simmer for 30 minutes or until rice is cooked and liquid has been absorbed. Add more water if needs be
  5. Once cooked add milk and parsley, stir until fully combined.
  6. Serve with pine nuts and season with salt and pepper.

 

It's essential to know that you're getting enough protein when cutting out animal products. This plan makes sure that over the week you will get as much as you need. Nuts and seeds are a great source of natural proteins and healthy fats.

Vegan Diet Plan Day 5


Berry fruit salad in a bowl

Fruit Salad with Cream

  • 1 Gala Apple
  • 30 Blueberries
  • 28g Cherries
  • 50ml Coconut Cream
  • 200ml Orange Juice
  • 20 Raspberries
  1. Chop all fruit up and serve with coconut cream and a glass of orange juice.

 

Houmous in a ramekin

Houmous and Seeds on Toast

  • 1 slice Wholemeal Bread
  • 1 tbsp Cashew Nuts
  • 2 tbsp Reduced Fat Houmous
  • 1 tbsp Sunflower Seeds
  1. Toast bread.
  2. In a small frying pan, dry toast sunflower seeds and cashew nuts until fragrant and slightly browning.
  3. Spread Houmous on toast and sprinkle nuts over the top.

 

Mushroom fajitas

Portobello Fajitas with Beans

  • ½ can Pinto Beans
  • 2 Wholemeal Tortilla Wraps
  • ½ bunch Coriander
  • 1 Clove Garlic
  • 8 Lettuce leaves
  • 3 Portobello Mushrooms
  • 10 sprays Olive Oil Spray
  • ½ medium Onion
  • 1 medium Red Pepper
  1. In a Frying pan over medium high heat, fry garlic and onions in 5 sprays of oil, until soft. Add pinto beans and mix. Cook for 2-3 minutes.
  2. Slice Mushrooms into strips and fry in separate frying pan, using other 5 sprays of oil.
  3. When beans are warmed up, mash with a fork until smooth.
  4. Slice and add pepper & coriander to mushrooms, mix and cook until warmed.
  5. Serve tortillas with mashed beans, lettuce and mushroom mix.

 

Fruit and veg have never been more important. Getting your 5 a day not only keeps you healthy but also gives you tons of energy, helps keep your guts healthy and helps in the prevention of some diseases. You don't have to stick to one plan for all of your meals. You can choose meals, or snacks, from any of WLR's other diet plans. Simply add the combinations you like from here and top up from other plans, recipes, or the food database.

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Vegan Diet Plan Day 6


Mango smoothie

Fresh Mango & Pineapple Smoothie

  • 1 medium Banana
  • 100ml Orange Juice
  • ½ tsp Lime Zest
  • 100g Frozen Mango Chunks
  • 50ml Almond Milk
  • 80g Frozen Pineapple Chunks
  • 40ml Water
  1. Add all ingredients to a blender and blend until smooth, adding more or less water to make it thinner or thicker to your liking.
Avocado on Toast

Avocado on Toast with Grilled Tofu

  • ½ medium Avocado
  • 2 slices Wholemeal Bread
  • 10 sprays Olive Oil Spray
  • ¼ Block Firm Tofu
  1. Preheat grill or griddle pan.
  2. Slice tofu into thick slice, brush each slice with a little oil, and season well.
  3. Place onto hot grill/griddle pan, let it sit for 5-6 minutes until charred, flip over and char the other side.
  4. While grilling, Toast the bread, slice avocado and put on toast, mash with a fork
  5. Sprinkle a little salt and pepper on avocado toast and serve with grilled tofu.

 

Vegan bean burger in a bun

Linda McCartney Burgers with Vegetable Chips

  • 1 Wholemeal Bread Roll
  • 1 Linda McCartney ¼ Pounder
  • ½ Carrot
  • 5 Lettuce leaves
  • 10 sprays Olive Oil Spray
  • ½ medium Sweet Potato
  • 1 Tomato
  1. Preheat oven to 200ºC
  2. Peel and slice Sweet potato and carrot into fries, season and bake on a baking tray with burgers for around 20 minutes, turning fries occasionally and burger once halfway through.
  3. While baking, slice roll in half and tomato into slices.
  4. Build your burger with tomato, lettuce, and the burger, serve with fries.

 

Pre-packaged processed foods such as burgers and ready meals are great every now and again for a quick, flavorsome fix. But be sure not to overindulge as they aren't always the healthiest option.

Vegan Diet Plan Day 7


Mushroooms on Toast

Mushroom & Avocado on Toast

  • ½ medium Avocado
  • 2 slices Wholemeal Bread
  • 60g Button Mushrooms
  • 5 sprays Olive Oil Spray
  • 1 thin spread Dairy Free Spread
  1. Toast bread. Slice mushrooms.
  2. Fry mushrooms in oil. Slice avocado into thin strips
  3. Spread dairy free spread on toast, top with fried mushrooms and sliced avocado.
Couscous with vegetables

Fruity Couscous

  • ½ Courgette
  • 50g Couscous
  • 5 sprays Olive Oil Spray
  • ½ medium Red Onion
  • ½ Green Pepper
  • 28g Sultanas
  • 3 Sun Dried Tomatoes
  1. Place couscous, sultanas in a heat proof bowl, then pour 100ml Boiling Water over, let sit for 5-7 minutes until water is absorbed. Fluff with a fork
  2. While waiting for that to absorb, dice the courgette, pepper & red onion into small pieces and fry in oil spray until soft. Slice sun dried tomatoes into small pieces and add to the vegetables.
  3. When couscous is cooked, add to the frying vegetables and mix through.
  4. Serve immediately.

 

Red lentil soup with lemon

Lentil & Tomato Curry

  • 1 Mini Wholemeal Pitta
  • 1 Carrot
  • 35g Patak's Mild Korma Curry Paste
  • 1 Clove Garlic
  • ½ can Brown Lentils
  • 5 sprays Olive Oil Spray
  • ½ medium Onion
  • 1 Vegetable Stock Cube
  • ½ can Chopped Tomatoes
  • 200ml Water
  1. Finely dice onion, garlic and carrots. Heat the oil in a large pan and add the chopped veggies. Fry until garlic is fragrant and onion is soft. Add Curry paste, mixing through and cook for about 5 minutes.
  2. Add Tomatoes, crumble stock cube and 200ml water, bring to the boil and reduce to simmer until carrot is soft and liquid has reduced to a thick consistency, stirring occasionally.
  3. Drain and rinse lentils, add them to the pan and mix through, heat pitta bread in toaster or oven and serve warm with curry.

 

When you add the plan to your diary, all the separate meal components are listed. Herbs and spices can be added for almost zero calories and will add great extra flavour to your dishes.

*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here

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You can use the Diet Planning tools in WLR to make sure your vegan diet is healthy, balanced, and contains the right amount of calories. Start a 24 hour Free Trial

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