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!
How to build your Vegan Meal Plan so that you stay "full"
Whether you are new to following a vegan meal plan or vegetarian meal plan, there are a few tricks that can help you feel satiated throughout the day. New vegans and vegetarians often do not eat enough food, so our first tip is to eat frequent small meals throughout the day. Below are a few tips to start, followed by a link to our full set of recommendations:
- Eat snack before your larger meals. There are a ton of vegan and vegetarian snacks to choose from: edamame, peanut butter snack bars, and many more...
- Try to eat all your meals. Skipping meals will interfere with your body's normal cues for feeling full. Planning ahead around your work, school, or childcare schedule can help make sure you have enough food throughout the day
- Focus on fiber. Fiber helps you feel full. For example, a baked potato will satisfy you more than potato chips. Vegan / Vegetarian foods that are high in fiber include beans, tofu, tempeh, quinoa, lentils, and whole grains
- Make sure you're not thirsty! Sometimes your body's thirst cues will feel a lot like hunger. If you think you are feeling hungry more than usual, try drinking a glass of water (with lemon or lime to spice it up!) to see if your hunger dissipates
Take your time! Enjoy your food by eating it a bit more slowly!
Our full list of practical tips to help you stay feeling full on a vegan meal plan or vegetarian meal plan is posted here!
How can a dietitian help you adopt a vegan or vegetarian lifestyle?
No matter what sparked your interest in a vegan or vegetarian lifestyle, it is so important that you have support along this process. A vegan dietitian will provide you the support you need to make this a sustainable change. A dietitian can support you throughout the process, helping you to build the skills to eat properly, plan ahead, navigate challenging situations, and create new habits. This process looks different for everyone; a dietitian will provide you an individualized plan for you to meet your specific goals.
Why should I consider going vegan or vegetarian?
You may have heard that a vegan or vegetarian diet can help achieve weight loss and manage certain chronic diseases. Others choose a vegan lifestyle in an effort to be environmentally sustainable. Research suggests that reducing animal consumption by 50% can improve our food-related water footprint and reduce greenhouse gas emissions. Many people also have ethical reasons for cutting back on meat. No matter what your reason is, following a vegan lifestyle can improve your health outcomes and prevent your risk for chronic diseases such as cancer, diabetes, heart disease, Alzheimer’s, stroke, kidney disease, and chronic lower respiratory diseases such as COPD.
Can a vegan diet help with diabetes?
A plant-based lifestyle- eating more plants and fewer animal products- can improve your blood sugar and insulin sensitivity. Insulin resistance occurs when fat prevents insulin from letting glucose (sugar) into your muscle cells. This causes your blood sugar to rise.
Lower levels of fat in the blood, especially saturated fat, can improve insulin resistance. A vegan or vegetarian diet with the following characteristics can help with diabetes management:
- Whole carbohydrates
- High in fiber and protein
- Include fats in nuts and seeds
- Include fruits and vegetables
- Avoid processed foods and saturated fat
Many have even reversed their type 2 diabetes with a plant-based diet.
Download our favorite recipes
A vegan meal plan or vegetarian meal plan should include variety to keep things fun!
Our Favorite Vegan Breakfast, Vegan Lunches, and Vegan Dinners
Fill up on your favorite meals, balanced across protein, carbohydrates and healthy fats... we develop recipes to fit all taste palettes. Plus, all of these are easy to make and scale up or scale down to feed a family of any size, including one!
- Peanut Butter and Banana Steel Cut Oatmeal
- Tofu Scramble
- Easy Overnight Oats
- Berry and Oat Smoothie Bowl
- Pumpkin Chocolate Chip Muffins
- Vegetarian Bean Chili
- Asian Edamame Salad
- Sweet Chili Lime Tofu Bowls
- Lentil Sloppy Joe's
- Chickpea Quinoa Salad
- Mushroom and Kale Pasta
- Crispy Chickpea Caesar Salad
- Crispy Tofu Stirfry
- Rainbow Roasted Vegetables
- White Bean and Kale Soup
Mediterranean Diet Vegan Meal Plans
If you're looking for a well-developed vegan meal plan, the Mediterranean approach may be perfect for you. Here’s why: both the vegan/vegetarian diet and the Mediterranean Diet emphasize fruits, vegetables, whole grains and heart-healthy fats (like olives and avocados). Both are abundant in nuts, beans, and whole grains, which provide you with high fiber and high-quality protein to help you feel satisfied and full of energy.
Read more about how to use the Mediterranean Diet to source delicious foods from all your favorite food groups here.
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:
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
Our Nutritionists Listens
Your preferences are unique to you. Your nutritionist tracks your food with you and makes specific recommendations to meet your goals.
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
Success does not happen overnight. If something isn't working quite right, we make changes right away.