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Two-Week Vegan Meal Plan

Do you consider yourself “culinarily challenged”? Well, no worries! PETA’s chefs have created sample vegan menus featuring simple, easy recipes that anyone can follow—no cookbooks or creativity required! So, whether you’re a new vegan looking for a simple starter plan or you want to drop a few pounds before swimsuit season, our menus are perfect!

Our Two-Week Sample Vegan Menus below are designed for new vegans who are not sure what to eat and for longtime vegans who are looking to shake up their current diet and try something new. The recommendations focus on two types of dishes: easy-to-prepare meals with a balance of fresh ingredients and tasty heat-and-serve options.

Week 1

Monday


Breakfast

Oatmeal with walnuts and raisins (most commercial oatmeal is vegan)
Fresh fruit

Lunch

Avocado Reuben
Sumptuous Spinach Salad With Orange-Sesame Dressing

Dinner

Tofu-Spinach Lasagne
Fresh tossed salad

Tuesday


Breakfast

Soy yogurt (try WholeSoy or Silk brand) mixed with granola
Fruit

Lunch

Take-and-Go Tacos

Dinner

Asian Fusion Salad
Scallion Pancakes
Spicy Sesame Noodles

Wednesday


Breakfast

Biscuits with veggie sausage (try Lightlife’s Gimme Lean sausage or Gardein’s breakfast patties)
Fruit

Lunch

Tofu “tuna” salad
Pita bread or crackers
Fresh-cut vegetables

Dinner

Roasted vegetable whole-wheat pasta

Thursday


Breakfast

Cereal with soy milk
Fresh fruit

Lunch

Tofurky sandwich with lettuce, tomato, and avocado
Pretzels
Apple or other fresh fruit

Dinner

Grilled Portobello Mushroom Steaks
Creamy Chive Mashed Potatoes
Brown Gravy

Friday


Breakfast

Bagel with nondairy cream cheese (try GO! Veggie brand)
Fresh fruit

Lunch

Ready-made vegan chili (Yves makes a refrigerated version. If you prefer canned chili, try Hormel.)
Fresh avocado drizzled with lime juice

Dinner

Roasted Veggie and ‘Chicken’ Tacos
Refried beans (look for vegetarian canned beans)

Saturday

Sunday


Brunch

Tofu scramble
Hash browns
Fresh fruit

Dinner

Carrot-Ginger Soup
Grilled Tofu With Tamarind Glaze
Steamed brown rice
Steamed asparagus

Week 2

Monday


Breakfast

Cereal and soymilk
Fruit

Lunch

Pasta Salad

Dinner

Vegan buffalo wings (try Gardein brand)
Ranch Dressing
Baked French fries
Celery and carrot sticks

Tuesday


Breakfast

“Sausage” and bagel sandwich (try Lightlife’s Gimme Lean sausage or Gardein’s breakfast patties)

Lunch

Veggie burger (try Boca’s Original Vegan Meatless Burger)
Mixed-greens salad

Dinner

Loaded Bell Peppers
Garlic Lovers’ Green Beans

Wednesday


Breakfast

Breakfast Burritos

Lunch

Hummus (store-bought)
Pita wedges
Carrot sticks

Dinner

Tomato, Cucumber, and Basil Salad
Alfredo-Style Fettuccini

Thursday


Breakfast

Nondairy yogurt (try WholeSoy or Silk brand) mixed with granola
Fresh fruit

Lunch

Vegetarian hot dog (try Yves or Lightlife brand)
Rainbow Salad

Dinner

Shepherd’s Pie
Tossed green salad

Friday


Breakfast

Oatmeal
Fresh fruit

Lunch

Tex-Mex Tortilla Wraps
Tossed salad with diced avocado

Dinner

Vegan riblets (try Gardein brand)
Baked Mac ‘n’ Cheese
Corn-and-Tomato Salad

Saturday


Breakfast

Banana Muffins
Fresh fruit

Lunch

Italian Eggplant Sandwich
Mixed-greens salad

Dinner

Stir-Fried Tofu With Vegetables
Brown rice

Sunday

Print the Two-Week Sample Vegan Menus.

Want more options? Check out these resources from PETA:

How to Go Vegan

Accidentally Vegan

Our Favorite Products

Making the Transition

Snacks

Try these delicious vegan options or check out our shopping guide for other great suggestions.

Desserts

Related Posts

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  • Alanna-R says:

    @User Thanks for letting us know! The link is fixed now.

  • user says:

    Thanks for the great ideas! btw, the Week 2 – Saturday link to banana muffins actually links to tofu stir-fry.

  • John Snook says:

    I believe in kindness to all life forms, including trees.

  • veggiegirl20021 says:

    I just recently went vegan and love it. I am however a giant culinary pain in the butt. I have gluten & dairy allergies. So I have a really hard time finding things that I can eat. I need all the help I can get! I love this website! Thank you so much for the recipes! .

  • April says:

    I just wanted to say that Gardein veggie products are the bomb!! I was tired of gross veggie sausage! Then, I tried theirs! It is the best and most healthy stuff for you that you can buy like that. It is not all soy, but has different vegetables in it. Great product, and I love them!

  • Veganimal says:

    I hope people understand that soy products are not necessary for a vegan lifestyle and may best be used in moderation. I get along just fine with some soy but also beans, lentils, nuts, seeds,field roast and sausages, all kinds of fruits, vegetables, whole grains,etc.

  • iloveanimals says:

    I love the effort of showing people a vegan diet for 2 weeks. It is a great message! I would love to see this go a step further though without so much soy. Stay away from soy. Especially males. Thanks for everything Peta!

  • Celina833 says:

    I am lactose and gluten intolerant, I am considering becoming Vegetarian or Vegan, most likely Vegan since I already can’t eat any dairy. But where can I find Vegan recipes that are also gluten-free?

  • Colleen says:

    Are there any recipes that are wheat free?

  • Eleanore A. Searle says:

    Am very interested to Learn more about vegetarian cooking, but without soy. Have had a recent mastectomy and was told to stay from soy products.

  • KittyJerusalem says:

    Love veggies. Love Vegan food. Love you.

  • Rajan Sharma says:

    I’m a strict vegetarian right from my birth and I don’t even know the taste of non vegetarian food in my family everyone is vegetarian in our cast we are vegetarian I am a strong supporter of vegetarianism and I appreciate you people

  • Crystal says:

    Where can you purchase Gimme Lean brand?

  • Athais says:

    Ninety percent of soy is GMO. When it is modified, the gene that is used is taken from peanuts. The problem is that the gene that causes peanut allergies cannot be separated from the portion of the gene that is used to make GMO soy. According to British research, shortly after the introduction of GMO soy, there was a rise in the number of children that had peanut allergies. Could this be the reason why peanut allergies are on the rise? Very possibly. If you are going to use soy, buy organic, which is not GMO soy.

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