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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.
Breakfast Oatmeal with walnuts and raisins (most commercial oatmeal is vegan)Fresh fruit
Lunch Avocado ReubenSumptuous Spinach Salad With Orange-Sesame Dressing
Dinner Tofu-Spinach LasagneFresh tossed salad
Breakfast Soy yogurt (try WholeSoy or Silk brand) mixed with granolaFruit
Lunch Take-and-Go Tacos
DinnerAsian Fusion SaladScallion PancakesSpicy Sesame Noodles
Breakfast Biscuits with veggie sausage (try Lightlife's Gimme Lean sausage or Gardein's breakfast patties)Fruit
LunchTofu "tuna" saladPita bread or crackersFresh-cut vegetables
Dinner Roasted vegetable whole-wheat pasta
Breakfast Cereal with soy milkFresh fruit
Lunch Tofurky sandwich with lettuce, tomato, and avocadoPretzelsApple or other fresh fruit
Dinner Grilled Portobello Mushroom SteaksCreamy Chive Mashed PotatoesBrown Gravy
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' TacosRefried beans (look for vegetarian canned beans)
Breakfast Vegan French ToastFresh sliced strawberries and melons
Lunch Potato Leek Soup (or canned vegetarian vegetable)Caesar Salad
DinnerCarol's Louisiana Gumbo
Brunch Tofu scrambleHash brownsFresh fruit
DinnerCarrot-Ginger SoupGrilled Tofu With Tamarind GlazeSteamed brown riceSteamed asparagus
Breakfast Cereal and soymilkFruit
Lunch Pasta Salad
DinnerVegan buffalo wings (try Gardein brand)Ranch DressingBaked French friesCelery and carrot sticks
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 PeppersGarlic Lovers' Green Beans
Breakfast Breakfast Burritos
Lunch Hummus (store-bought)Pita wedgesCarrot sticks
Dinner Tomato, Cucumber, and Basil SaladAlfredo-Style Fettuccini
Breakfast Nondairy yogurt (try WholeSoy or Silk brand) mixed with granolaFresh fruit
Lunch Vegetarian hot dog (try Yves or Lightlife brand)Rainbow Salad
DinnerShepherd's PieTossed green salad
Breakfast OatmealFresh fruit
Lunch Tex-Mex Tortilla WrapsTossed salad with diced avocado
Dinner Vegan riblets (try Gardein brand)Baked Mac 'n' CheeseCorn-and-Tomato Salad
Breakfast Banana MuffinsFresh fruit
Lunch Italian Eggplant SandwichMixed-greens salad
Dinner Stir-Fried Tofu With VegetablesBrown rice
Brunch Apple-Pecan Pancakes with maple syrup Veggie sausage (try Lightlife's Gimme Lean sausage or Gardein's breakfast patties)
Dinner Risotto With Sun-Dried TomatoesGarlic-Lemon Roasted Asparagus
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.