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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.
If you’re looking to lose a little weight, try our Slimming Weekly Menus. Eight weeks’ worth of healthy menus were put together by our chefs to help you meet your weight-loss goals.
Breakfast Banana MuffinsFresh fruit
Lunch Avocado ReubenSumptuous Spinach Salad With Orange-Sesame Dressing
Dinner Mama's Mock Meatloaf Creamy Chive Mashed Potatoes With Brown Gravy
Breakfast Breakfast Burritos
Lunch Tofurky Sandwich with lettuce, tomato, and VegenaisePretzelsApple or other fresh fruit
Dinner Tofu-Spinach LasagnaFresh tossed saladGarlic bread topped with Earth Balance vegan buttery spread
Breakfast "Sausage" and bagel sandwich (You can make a hearty breakfast sandwich with Lender's Bagels, Gardenburger sausage patties, and soy cheese slices.)
Lunch Ready-made vegan chili (Boca makes a great frozen chili, while Yves and Lightlife both make refrigerated options. If you prefer canned chili, try Hormel.) Tortilla chipsFresh avocado drizzled with lime juice
Dinner Potato Leek SoupCaesar SaladCrusty French bread
Breakfast Potato and "Bacon" HashFresh fruitNondairy yogurt (try WholeSoy and Silk brands)
Lunch Italian Eggplant SandwichMixed green salad
Dinner Shepherd's PieTossed green salad
Breakfast Chocolate Chip Scones
Lunch Veggie salami deli-style sub (Make your own deli-style sub with your favorite veggies, mustard, and Vegenaise.)German Potato Salad
Dinner Enchilada BakeSpanish rice (Try Lipton's Festive Sides Spanish Rice—it's vegan.)Salsa
Breakfast Vegan French ToastFresh sliced strawberries and melons
Lunch Tofu "Tuna" SaladPita bread or crackersFresh-cut vegetables
Dinner Tempeh Creole This recipe is a little labor-intensive, but it's well worth the effort—save the leftovers for lunch during the week. Serve with steamed brown rice. Steamed brown rice
Brunch "Bacon," Potato, and Green-Onion FrittataToastFruit salad
Dinner Carrot-Ginger SoupGrilled Tofu With Tamarind GlazeSteamed riceSteamed asparagus
Breakfast Biscuits with veggie sausage patties (Look for quick-baking Pillsbury biscuits in the refrigerated section of your grocery store, and try Lightlife's Gimme Lean sausage [or Gardenburger's sausage patties.)
Lunch Creamy Pasta Salad With Artichoke HeartsCrusty Italian bread Fresh fruit
Dinner Buffalo Wing-Style 'Chicken' NuggetsRanch DressingBaked French friesCelery sticksCarrot sticks
Breakfast Soy yogurt mixed with granola.
Lunch Vegetarian hot dog (Yves and Lightlife both make tasty veggie dogs.) Vegetarian baked beans (try Bush brand)Rainbow Salad
Dinner Portobello and Red Pepper QuesadillasTortilla chips with guacamole and salsa
Breakfast Oatmeal with walnuts and raisins (Most commercial oatmeal is vegan—just add maple syrup for extra flavor.)
Lunch BBQ Tofu SaladSumptuous Spinach Salad With Orange-Sesame Dressing
Dinner Tomato, Cucumber, and Basil SaladAlfredo-Style FettucciniGarlic bread topped with Earth Balance vegan buttery spread
Breakfast Cereal with soy milk Fresh fruit
Lunch Vegan Sloppy Joes (If you're taking this to the office, be sure to pack the bread and the filling in separate containers.)Red Potato SaladFresh fruit
Dinner 'Hamburger'-Macaroni CasseroleTossed salad with vegan dressing
Breakfast Bagel with nondairy cream cheese (Try Tofutti brand.)Fresh fruit Nondairy yogurt (try WholeSoy or Silk brand)
Lunch Veggie burger (try the Vegan Boca Burger)Roasted PotatoesCelery sticksCubed watermelon
Dinner Chipotle Split-Pea SoupTomato-Onion TartsFresh tossed salad
Breakfast Apple-Pecan Pancakes with maple syrupVeggie sausage (Try Gardenburger brand.)
Lunch Tex-Mex Tortilla WrapsTossed salad with Vegan Ranch Dressing or Thousand Island Dressing
Dinner 'Better Than Beef' Stroganoff Tossed green salad
Brunch Tofu ScrambleHash brownsToastFresh fruit
Dinner Asian Fusion SaladScallion PancakesSpicy Sesame Noodles
Print the Two-Week Sample Vegan Menus.
Want more options? Check out these resources from PETA:
Try these delicious vegan options or check out our shopping guide for other great suggestions.
Try some of our favorite vegan desserts.