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  5. Vegan Food
  6. /
  7. PETA’s 3-Week Vegan Meal Plan

PETA’s 3-Week Vegan Meal Plan

  • Week 1
  • Week 2
  • Week 3
  • Vegan Starter Kit

All it takes to eat better, get healthier, and help make the world a better place is to go vegan. Our delicious, satisfying meals will help you reach your goals and help cows, chickens, pigs, fish, and many other animals at the same time. 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 Three-Week Sample Vegan Meal Plan is perfect for everyone! Try these recipes today.

WEEK 1

Your vegan journey begins here. These recipes are packed full of flavor and nutrients, so they make a great place to start. Feel free to change the ingredients to suit your tastes (and what you have on hand)—as long as they’re animal-free.

Day 1

Breakfast

Easy Pancakes

 

Lunch

Burrito Bowl

 

Dinner

Butternut Squash Enchiladas

Snack

One-Bite Pizzas

Day 2

Breakfast

Blueberry-Lavender Nice Cream

 

Lunch

Vegan Kale Caesar Salad

 

Dinner

Vegan Philly Cheesesteak

Snack

Easy Pizza Waffles

Day 3

Breakfast

Easy Peanut Butter Breakfast Wrap

 

Lunch

Mashed Chickpea and Avocado Sandwich

 

Dinner

Vegan Chicken Parmesan with Pasta

Snack

Easy Pumpkin Cupcakes

Day 4

Breakfast

Blueberry Breakfast Quesadilla

 

Lunch

Cajun Tofu Wrap

 

Dinner

Cauliflower Lentil Tacos

Snack

Mediterranean Nachos

Day 5

Breakfast

Strawberry Banana Pineapple Smoothie

 

Lunch

Spicy Vegan Chicken Sandwich

 

Dinner

Middle Eastern Pita Wraps

Snack

Sugar Cookies

Day 6

Breakfast

Vegan Bacon, Potato, and Green Onion Frittata

 

Lunch

Classic Veggie Sandwich

 

Dinner

Vegan Chicken Alfredo Lasagna Rolls

Snack

Caramel Popcorn

Day 7

Breakfast

Vegan Chorizo Taquitos

 

Lunch

Teriyaki Vegan Chicken Sushi Burrito

 

Dinner

Smoky Vegan Mozzarella Pumpkin Pizza

Snack

Chocolate Mousse From Aquafaba

WEEK 2

Why not try a new vegan product this week? Going vegan opens your world to new and exciting foods. It’s amazing what plants can do!

Day 1

Breakfast

Cereal with Fresh Fruit

 

Lunch

Southwest Salad with Creamy Chili-Lime Dressing

 

Dinner

Stuffed-Crust Tomato Basil Pizza with Vegan Mozzarella

Snack

‘Beef’ and Orzo-Stuffed Bell Peppers

Day 2

Breakfast

Minty Green Shakes with Coconut Whipped Cream

 

Lunch

Tofu Egg Salad

 

Dinner

Kale and Black-Eyed Pea Stew

Snack

Vegan Mozzarella Sticks

Day 3

Breakfast

Oatmeal with Fresh Fruit

 

Lunch

Rice, Bean, and Kale Bowl with Lemon-Dill Tahini

 

Dinner

Vegan Kimbap (aka Gimbap)

Snack

Peanut Butter Granola Trail Mix

Day 4

Breakfast

Coconut Chia Berry Parfait

 

Lunch

Spinach Salad with Orange-Sesame Dressing

 

Dinner

Tempeh Tequila Taco Sliders

Snack

Tomato, Cucumber, and Basil Salad

Day 5

Breakfast

Biscuit and Gravy Breakfast Sandwiches

 

Lunch

Slow Cooker Chili

 

Dinner

Fish-Free Sliders with Spicy Mango Slaw

Snack

Delicious Deviled Potatoes

Day 6

Breakfast

New York–Style Bagels with Tomato Lox

 

Lunch

Mock Tuna Salad

 

Dinner

Spicy Sesame Noodles

Snack

Spinach and Artichoke Dip Cups

Day 7

Breakfast

Vegan Chorizo Breakfast Burritos

 

Lunch

Veggie Pasta Salad

 

Dinner

Vegan Chicken Pot Pie Empanadas

Snack

Crunchy Baked Tofu Fries

WEEK 3

You’re in the home stretch now. At this point, you’ve saved the lives of at least eight animals. Keep it up—these hearty recipes will help you keep sensitive animals off your plate.

Day 1

Breakfast

Avocado Toast with Garbanzo Beans

 

Lunch

Strawberry-Almond-Kale Salad with Citrus Vinaigrette

 

Dinner

Tofu Ricotta and Spinach Lasagna

Snack

Fresh Veggies with Hummus

Day 2

Breakfast

Healthful Triple-Layer Smoothie

 

Lunch

Colorful Macro Bowls

 

Dinner

Gardein Fishless Tacos

Snack

Popcorn with Nutritional Yeast

Day 3

Breakfast

Classic Potato Latkes

 

Lunch

Black Bean Burgers

 

Dinner

Enchilada Pie

Snack

Spicy Buffalo Cauliflower Wings

Day 4

Breakfast

Tofu Scramble

 

Lunch

Avocado Reuben Sandwich

 

Dinner

Raw Lasagna with Walnut Meat

Snack

Easy Kale Chips

Day 5

Breakfast

Bagel with Peanut Butter and Bananas

 

Lunch

Vegan BLT

 

Dinner

Vegan Albóndigas (Meatball) Soup

Snack

3-Ingredient Nice Cream

Day 6

Breakfast

Egg-Free French Toast

 

Lunch

Easiest Vegan Mac ‘n’ Cheese Ever

 

Dinner

Cobb Salad with Vegan Honey-Mustard Dressing

Snack

Celery with Peanut Butter

Day 7

Breakfast

Berry Parfait

 

Lunch

Spicy Raw Kale Soup with Pepitas

 

Dinner

General Tso’s Sweet and Spicy Tofu

Snack

Vegan Turkey and Cheese Roll-Ups


Congratulations, you did it! Now that you’ve made it a habit, you can start trying more delicious vegan foods and recipes. Going vegan helps save nearly 200 animals per year. Plus, it’s one of the best things that you can do for the environment and your personal health.

Want more inspiration? Check out these resources from PETA:

  • All the Best Tips and Resources for Going Vegan
  • ‘Accidentally Vegan’ Snack List
  • Our Favorite Vegan Products
  • Making the Transition

Our free vegan starter kit has tips and information about going vegan:

I WANT A FREE VEGAN STARTER KIT!
Send Me a Vegan Starter Kit
Order Your FREE Vegan Starter Kit
Send Me a Vegan Starter Kit
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“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 President and co-author of Animalkind

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