PETA
Donate Now
  • Help Animals
    • Urgent Alerts
    • Our Campaigns
    • Action Team
    • Activist Guide
    • Get Active Online
    • Leaflets & Stickers
  • News
    • Features
    • Videos
    • Adoptable Animals
    • Rescue Stories
  • Investigations
    • Investigations & Rescue Fund
    • Report Cruelty to Animals
  • Animal Rights Issues
    • Animals Used for Experimentation
    • Food
    • Clothing
    • Entertainment
    • Companion Animals
    • Wildlife
  • Lifestyle
    • Lifestyle 101
    • Personal Care & Fashion
    • Food & Health
    • Recipes
    • Parents
    • Humane Home
    • Entertainment
    • Animal Companions
  • Students
    • peta2
    • PETA Kids
    • TeachKind
  • Shop
    • PETA SHOP
    • Cruelty-Free Database
    • Literature
    • PETA Shopping Guide
    • PETA-Approved Vegan
    • PETA Presents
  • About
    • Our Story
    • Our Views
    • Victories
    • Milestones
    • Volunteer
    • Work at PETA
    • Intern
    • FAQ
    • Contact Us
    • PETA Global
  • Donate Now
    • Donate Now
    • Vanguard Society
    • Tribute
    • More Ways to Support
    • Membership Services
    • Gifts in Wills
    • Corporate Partnerships
Report Cruelty to Animals
Skip to Content
PETA
Donate Now
People for the Ethical Treatment of Animals
Report Cruelty to Animals
PETA
Animals are not ours
to experiment on, eat, wear, use for entertainment, or abuse in any other way.
  • Help Animals
    • Urgent Alerts
    • Our Campaigns
    • Action Team
    • Activist Guide
    • Get Active Online
    • Leaflets & Stickers
  • News
    • Features
    • Videos
    • Adoptable Animals
    • Rescue Stories
  • Investigations
    • Investigations & Rescue Fund
    • Report Cruelty to Animals
  • Animal Rights Issues
    • Animals Used for Experimentation
    • Food
    • Clothing
    • Entertainment
    • Companion Animals
    • Wildlife
  • Lifestyle
    • Lifestyle 101
    • Personal Care & Fashion
    • Food & Health
    • Recipes
    • Parents
    • Humane Home
    • Entertainment
    • Animal Companions
  • Students
    • peta2
    • PETA Kids
    • TeachKind
  • Shop
    • PETA SHOP
    • Cruelty-Free Database
    • Literature
    • PETA Shopping Guide
    • PETA-Approved Vegan
    • PETA Presents
  • About
    • Our Story
    • Our Views
    • Victories
    • Milestones
    • Volunteer
    • Work at PETA
    • Intern
    • FAQ
    • Contact Us
    • PETA Global
  • Donate Now
    • Donate Now
    • Vanguard Society
    • Tribute
    • More Ways to Support
    • Membership Services
    • Gifts in Wills
    • Corporate Partnerships
  • Help Animals
    • Urgent Alerts
    • Our Campaigns
    • Action Team
    • Activist Guide
    • Get Active Online
    • Leaflets & Stickers
  • News
    • Features
    • Videos
    • Adoptable Animals
    • Rescue Stories
  • Investigations
    • Investigations & Rescue Fund
    • Report Cruelty to Animals
  • Animal Rights Issues
    • Animals Used for Experimentation
    • Food
    • Clothing
    • Entertainment
    • Companion Animals
    • Wildlife
  • Lifestyle
    • Lifestyle 101
    • Personal Care & Fashion
    • Food & Health
    • Recipes
    • Parents
    • Humane Home
    • Entertainment
    • Animal Companions
  • Students
    • peta2
    • PETA Kids
    • TeachKind
  • Shop
    • PETA SHOP
    • Cruelty-Free Database
    • Literature
    • PETA Shopping Guide
    • PETA-Approved Vegan
    • PETA Presents
  • About
    • Our Story
    • Our Views
    • Victories
    • Milestones
    • Volunteer
    • Work at PETA
    • Intern
    • FAQ
    • Contact Us
    • PETA Global
  • Donate Now
    • Donate Now
    • Vanguard Society
    • Tribute
    • More Ways to Support
    • Membership Services
    • Gifts in Wills
    • Corporate Partnerships
  1. Home
  2. /
  3. Lifestyle
  4. /
  5. Vegan Food
  6. /
  7. PETA’s 2-Week Vegan Meal Plan

PETA’s 2-Week Vegan Meal Plan

  • FREE Vegan Starter Kit
  • More Recipes
  • Pledge to Go Vegan

Are you ready to eat better, get healthier, and take steps to make the world a better place? Well, you’ve come to the perfect place. You can accomplish all these goals by going vegan, all while enjoying delicious, satisfying meals. Whether you’re a brand new vegan who isn’t sure where to get started, or a longtime vegan just looking to shake up your current routine and try something new, PETA’s Two-Week Sample Vegan Meal Plan is perfect for everyone! Give these recipes a try today.

Day 1

Breakfast

Avocado toast with garbanzo beans

 

Lunch

Strawberry-almond-kale salad with citrus vinaigrette

 

Dinner

Tofu ricotta spinach lasagna

Snack

Fresh veggies and hummus

Day 2

Breakfast

Healthful triple-layer smoothie

 

Lunch

Gardein fishless tacos

 

Dinner

Colorful macro bowl

Snack

Popcorn with nutritional yeast

Day 3

Breakfast

Potato pancakes with vegan sour cream

 

Lunch

Black bean veggie burger

 

Dinner

Enchilada pie

Snack

Spicy buffalo cauliflower ‘wings’

Day 4

Breakfast

Buddhist Chef’s tofu scramble

 

Lunch

Avocado reuben

 

Dinner

Raw lasagna with walnut meat

Snack

Baked kale chips

Day 5

Breakfast

Bagel with peanut butter and bananas

 

Lunch

Tempeh BLT sandwich with vegan bacon

 

Dinner

Italian vegetable stew

Snack

Three-ingredient nice cream

Day 6

Breakfast

Egg-free french toast

 

Lunch

Plant-based mac ‘n’ cheese

 

Dinner

Eggless cobb salad

Snack

Celery and peanut butter

Day 7

Breakfast

Vegan yogurt with fresh fruit, nuts, and seeds

 

Lunch

Spicy kale soup with pepitas

 

Dinner

General Tso’s sweet and spicy tofu

Snack

Vegan turkey and cheese roll-ups

Day 8

Breakfast

Cereal and fresh fruit

 

Lunch

Southwest Salad with Chili-Lime Dressing

 

Dinner

Stuffed crust tomato basil pizza

Snack

‘Beef’ and orzo-stuffed bell peppers

Day 9

Breakfast

Green Shake With Coconut Whipped Cream

 

Lunch

Eggless salad sandwich

 

Dinner

Kale and black-eyed pea stew

Snack

Dairy-free mozzarella sticks

Day 10

Breakfast

Oatmeal with fresh fruit

 

Lunch

Bean and kale bowl with lemon-dill tahini

 

Dinner

Vegan Kimbap (aka Gimbap)

Snack

Alehouse agave and chipotle mixed nuts

Day 11

Breakfast

Coconut berry chia parfait

 

Lunch

Spinach salad with orange-sesame dressing

 

Dinner

Tempeh tequila taco sliders

Snack

Tomato, cucumber, and basil salad

Day 12

Breakfast

Buffalo tofu-scramble tacos

 

Lunch

Slow cooker chili

 

Dinner

Fish-free sliders with spicy mango slaw

Snack

Deviled potatoes

Day 13

Breakfast

Bagels with cashew cream and tomato lox

 

Lunch

Tuna-free chickpea salad sandwich

 

Dinner

Spicy sesame noodles

Snack

Vegan spinach and artichoke dip cups

Day 14

Breakfast

Berry breakfast parfait

 

Lunch

Rainbow kale salad

 

Dinner

Beyond Chicken pot pie empanadas

Snack

Tofu fries


Want more inspiration? Check out these resources from PETA:

  • All the Best Tips and Resources for Going Vegan in the New Year


  • ‘Accidentally Vegan’ Snack List


  • Our Favorite Vegan Products


  • Making the Transition


Our free vegan starter kit has tips and information about going vegan. For animals, the environment, and your health, order one today.

I WANT A FREE VEGAN STARTER KIT!
Send Me a Vegan Starter Kit
© iStock.com/anopdesignstock
Order Your FREE Vegan Starter Kit
Send Me a Vegan Starter Kit
Want Recipes and Lifestyle Tips?

Text VEG to 73822 to get the latest vegan lifestyle tips, recipes, and urgent action alerts texted right to your phone.

Terms for automated texts/calls from PETA: https://peta.vg/txt. Text STOP to end, HELP for more info. Msg/data rates may apply. U.S. only.

Follow Us
  • PETA Facebook
  • PETA Twitter
  • PETA Instagram
  • PETA YouTube
  • PETA SMS Sign-Up
  • PETA LinkedIn
  • PETA TikTok
  • PETA Bluesky
  • PETA Threads
You May Also Like
Kick Off Super Bowl LX With These Delicious Vegan Wings
Food
Kick Off Super Bowl LX With These Delicious Vegan Wings

These tantalizing vegan wings are tackling the competition, delivering game-changing flavor while leaving chickens in peace.

Take Action
February 2, 2026
Score Big With Santa Clara’s Top Vegan Pizza and Wings for Super Bowl LX
Vegan curry pizza
Food
Score Big With Santa Clara’s Top Vegan Pizza and Wings for Super Bowl LX

These Super Bowl snack spots make every touchdown taste even better.

Take Action
January 30, 2026
Curry Pizza House
Curious About Vegan Paleo? Check Out These Recipe Ideas and Tips
FRuit and nuts on white plate
Food
Curious About Vegan Paleo? Check Out These Recipe Ideas and Tips

Learn how whole, paleo-style foods and compassion can live on the same plate.

Take Action
January 27, 2026
JOIN US
Get urgent alerts, breaking animals rights news, and easy ways to take action for animals!
PETA bunny
This field is for validation purposes and should be left unchanged.
At least one of the following fields is required.
This field is hidden when viewing the form
This field is hidden when viewing the form
Untitled

Current subscribers: You will continue to receive e-mail unless you explicitly opt out here.

By clicking, you agree to receive automated texts and calls from PETA and accept our terms and conditions. Message and data rates may apply. U.S. mobile users only. By submitting this form, you’re acknowledging that you have read and agree to our privacy policy and agree to receive e-mails from us.

Get the Latest Tips—Right in Your Inbox
We’ll e-mail you weekly with the latest in vegan recipes, fashion, and more!
Sign me up for the following e-mail:
Current subscribers: You will continue to receive e-mails unless you explicitly opt out here.

By submitting this form, you’re acknowledging that you have read and agree to our privacy policy and agree to receive e-mails from us.

Read More

“Almost all of us grew up eating meat, wearing leather, and going to circuses and zoos. We never considered the impact of these actions on the animals involved. For whatever reason, you are now asking the question: Why should animals have rights?”

— Ingrid Newkirk, PETA Founder and co-author of Animalkind

Read More
People for the Ethical Treatment of Animals
501 Front St., Norfolk, VA 23510
757-622-PETA (7382)
757-622-0457 (fax)
PETA is a nonprofit, tax-exempt 501(c)(3) corporation (tax ID number 52-1218336). CFC #11651

About PETA

  • Our Story
  • Careers
  • Why Animal Rights?
  • Victories
  • Volunteer
  • PETA Prime
  • Sign Up for E-Mails
  • Join PETA’s Text List
  • Contact PETA
  • International Publications

Help Animals

  • Urgent Alerts
  • Our Campaigns
  • Join the Action Team
  • For Students
  • For Teachers

For Media

  • Media Center
  • News Releases
  • PSAs
  • For Media: Order PSAs
  • Contact Media Team

Support PETA

  • Donate Now
  • Become a Member
  • Make a Monthly Gift
  • Make a Memorial Gift
  • Make an Honorary Gift
  • Make a Stock Gift
  • Gifts in Wills
  • What Is the Vanguard Society?
  • Membership Services
  • Gift Memberships
  • More Ways

International Sites

  • PETA U.K.
  • PETA France
  • PETA Germany
  • PETA Netherlands
  • PETA Switzerland
  • PETA India
  • PETA Australia
  • PETA Asia
  • 亚洲善待动物组织
  • PETA Latino
  • © 2026 PETA | Read Our Full Policy
  • Careers
  • Contact
  • Contest Terms & Conditions
  • Disclaimer
  • Texting Terms & Conditions
  • Privacy Policy
  • Terms of Use
  • Report Website Abuse
Next Article »
✕Close