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  5. Vegan Food
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  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.

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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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