• Ricky Victory

7 Day Vegan Meal Prep





Vegan diets are associated with many benefits, including improved heart health, faster short-term weight loss, enhanced blood sugar control, less joint pain, and a decreased risk of cancer.


Monday

  • Breakfast: tempeh bacon with sautéed mushrooms, avocado, and wilted arugula

  • Lunch: whole-grain pasta with lentil “meatballs” and a side salad

  • Dinner: cauliflower and chickpea tacos with guacamole and pico de gallo

  • Snacks: air-popped popcorn, kale chips, and trail mix

Tuesday

  • Breakfast: coconut yogurt with berries, walnuts, and chia seeds

  • Lunch: baked tofu with sautéed red cabbage, Brussels sprouts, and herbed couscous

  • Dinner: mushroom lentil loaf with garlic cauliflower and Italian green beans

  • Snacks: bell peppers with guacamole, fruit leather, and seaweed crisps

Wednesday

  • Breakfast: sweet potato toast topped with peanut butter and banana

  • Lunch: tempeh taco salad with quinoa, avocados, tomatoes, onions, beans, and cilantro

  • Dinner: oat risotto with Swiss chard, mushrooms, and butternut squash

  • Snacks: mixed berries, vegan protein shake, and walnuts

Thursday

  • Breakfast: eggless quiche with silken tofu, broccoli, tomatoes, and spinach

  • Lunch: chickpea and spinach curry with brown rice

  • Dinner: Mediterranean lentil salad with cucumbers, olives, peppers, sun-dried tomatoes, kale, and parsley

  • Snacks: roasted edamame, sliced pear, and energy balls made from oats, chia seeds, nut butter, and dried fruit

Friday

  • Breakfast: overnight oats with apple slices, pumpkin seeds, cinnamon, and nut butter

  • Lunch: black bean veggie burger with steamed broccoli and sweet potato wedges

  • Dinner: mac and “cheese” with nutritional yeast and collard greens

  • Snacks: pistachios, homemade granola, and coconut chia pudding

Saturday

  • Breakfast: breakfast skillet with tempeh, broccoli, kale, tomatoes, and zucchini

  • Lunch: garlic-ginger tofu with stir-fried veggies and quinoa

  • Dinner: bean salad with black-eyed peas, tomatoes, corn, bell peppers, and onions

  • Snacks: roasted pumpkin seeds, frozen grapes, and celery with almond butter

Sunday

  • Breakfast: whole-grain toast with avocado and nutritional yeast alongside a vegan protein shake

  • Lunch: lentil chili with grilled asparagus and baked potato

  • Dinner: vegetable paella with brown rice, onions, tomatoes, bell peppers, artichoke, and chickpeas

  • Snacks: almonds, fruit salad, and carrots with hummus

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