Vegan Meal Plans & Vegetarian Meal Plans

Learn how to use plant-based lifestyles to achieve your health and wellness goals.  Don't miss key nutrients as you switch to a non-meat diet.

Let us help you build the perfect IBS Diet

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Switch to a Vegan Meal Plan or Vegetarian Meal Plan without depriving yourself of key nutrients.

Many people do not get the protein their body needs, and maybe deficient in key vitamins and minerals.

So you're considering a vegan or vegetarian lifestyle? Or, maybe you've been practicing it for a while and are making minor adjustments here and there. Some studies show that a plant-based approach can reduce risk of heart disease or Type 2 Diabetes. Other studies have found that a plant based diet can reduce the risk of cancer and improve brain health.

The keys to successfully implementing a vegan or vegetarian meal plan include:

  • Eat a variety of fruits, vegetables, legumes, nuts, and starches
  • Find a number of staple recipes and easy meals that you live
  • Consider taking a multi-vitamin or supplement to replace animal-based nutrients

If you're committed to building a vegan meal plan or vegetarian meal plan the healthy way, you should be able to maintain a healthy weight, improve your metabolism, and reduce overall inflammation in your body. The Journal of the American Heart Association has found broad benefits, including improved overall cardiovascular health and lower mortality.

 


We help clients successfully implement vegan meal plans and vegetarian meal plans

If you are switching to a vegetarian meal plan or vegan meal plan, make sure you give your body with the proper mix of protein, carbohydrates, and fats

Many people tend to eat too many carbs and not enough protein when they switch to a vegan or vegetarian lifestyle.

Whether you are recently trying a plant-based lifestyle, or have practiced this approach for many years, it is critical to fuel your body with a healthy mix of macronutrients: protein, carbohydrates, and fats

We recommend that our clients focus on:


Plant based sources of Examples
Protein:
Carbohydrates
  • fruits such as berries, citrus, bananas, apples, and melons

  • vegetables such as beets, squash, and potatoes (a starchy vegetable)

  • whole grains such as buckwheat, rye, barley, oats

Fats
  • Fruits such as avocados

  • Healthy cooking oils (in moderation) such as olive oil

  • Some nuts; walnuts, for example

 

Many people don't know how much of each macronutrient their body needs. Our nutritionists build personalized vegan meal plans and vegetarian meal plans for each client.

 


Build a vegan meal plan / vegetarian meal plan to include all vitamins and minerals

Make sure you replace the nutrients commonly found in meats and poultry

Whether you are recently trying a plant-based lifestyle, or have practiced this approach for many years, it is critical to fuel your body with all of the energy and nutrients it needs

If you are following a Vegan Meal Plan or Vegetarian Meal Plan, keep in mind these key nutrients

  • Choline: important for brain health and other functions. For vegetarians, eggs are a good source of choline. For vegans, It is best to find a multi-vitamin to replace natural choline sources
  • Iron, Vitamin B, Zinc: are all nutrients found in meats. You can also get these nutrients in beans and green leafy vegetables. It is possible that you may need to try an added supplement to get enough Vitamin B.Vitamin B-12 is necessary to produce red blood cells and prevent anemia.
  • Turning visitors into leads.
  • Calcium: if you are vegan and do not eat/drink milk or cheese, you can find calcium indark green vegetables, such as turnip and collard greens, kale, and broccoli. There are also calcium-enriched foods such as cereals, soy milk, and tofu
  • Vitamin D: is sometimes added to milk products, including nut-based milk. Check food labels

 


Try a Vegan Meal Plan or Vegetarian Meal Plan to set yourself up for success

Our step by step plans help you establish a healthy routine and stick to it!

Fine tune your Vegan / Vegetarian Lifestyle.

Download our 7 Day Meal Plan!

Download our favorite recipes

A vegan meal plan or vegetarian meal plan should include variety to keep things fun!

We provide clients with a variety of recipes, spanning different cuisine types and tastes, across all meals!  Breakfast, lunch, dinner, we have you covered.  Some of our favorite recipes include:

Get Cookin! Download our favorite vegan / vegetarian recipes in one e-book!

How to get started with a vegetarian meal plan or vegan meal plan

Try this three step plan and you'll be a vegetarian/vegan in no time

Try this:

  • First, replace all milk and dairy products with soy, rice, almond and hemp alternatives. Use nondairy yogurt or kefir and soy or coconut-milk coffee creamer.

  • Next, replace chicken, turkey, beef, pork, veal, lamb and fish with plant proteins.

  • Stock Up on legumes, beans, nuts, seeds and vegan meat alternatives like tofu veggie burgers, nutritional yeast, seitan and tempeh.

Be sure to include all four food groups at each meal — plant protein, fruit, vegetables and whole grain. Ready to get started? Download our vegan and vegetarian meal planning guide below!

Make healthy changes today with our FREE 7 Day Meal Planning Guide!

Don't Be a Junk Food Vegetarian / Vegan

Sudden appetite and poor planning can cause you to miss your goals

Plan based lifestyles can be very beneficial to your health. A 2006 scientific review found that people who followed vegetarian meal plans and vegan meal plans had lower rates of heart disease, high blood pressure, diabetes, and obesity.

Try to avoid these foods:

  • French Fries and other greasy foods

  • Processed foods such as white bread and white rice

  • Sugary foods, such as cakes, biscuits, and pastries

  • Processed vegan and vegetarian alternatives that may contain a lot of salt or sugar > vegan meat alternatives and some processed vegan drinks

  • Excess salt

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Our Nutritionists Listens

Your preferences are unique to you.  Your nutritionist tracks your food with you and makes specific recommendations to meet your goals.

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A plan built just for you

Based upon your daily routine, we will build a custom plan to help you feel great using a vegan / vegetarian meal plan

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Continuous Improvement

Success does not happen overnight.  If something isn't working quite right, we make changes right away.

We would love to meet you!

Submit your question directly to our team

Our dietitians and nutritionists build custom plans tailored to help you switch to a plant based lifestyle and stick to it!  Our expertise includes: Meal Planning, Recipe Development, Macronutrient Monitoring, Coaching, and Motivating

"We have helped hundreds of clients successfully adopt a vegan / vegetarian lifestyle.  We know how hard it can be to take the first step.  We hope you will allow us to help you tackle your health goals head-on."
Britney Kennedy Founder
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