A Beginner Way To Adopt Healthy Vegan Meal Plan

If you are a beginner, then following a vegan diet is not simple. You need to be prepared well in advance, make up your mind, and have your list of ingredients ready. It would be your new stage in life when you consume everything natural and plant-based in a daily diet pattern.

To help you get started, we bring forth a beginner-level 7-day vegan meal plan. This plan covers 1800 calories per day for females and 2500 calories per day for males. You will get approximately 55-60 grams of protein every day in this particular diet plan. It is a recommended average value intake for you to remain healthy and energetic.

Before we start, let’s recipe something about a vegan diet and its key benefits.

What is a vegan diet?

As you already know, a vegan diet is a no meat, chicken, eggs, and dairy products meal pattern. You must be aware of this basic definition of a vegan diet.

But do you know the insights?

Let us shed some reflection on this. A vegan meal plan is not just about adding whatever veggies, fruits, nuts, and seeds you like. There has to be a perfect combination of ingredients based on your appetite and health objectives. You need to maintain a balance of protein, fat, fiber, and carbohydrate from distinctive vegan food sources.

To get started, you have to be a vegan novice and must have all the information on food items meeting your requirements. Need not worry, we are here to assist you at the beginner level by sharing some of the best vegan foods. Every single ingredient is rich in essential macronutrients that you require to stay healthy.

Know the key benefits of becoming vegan?

There are loads of benefits to switching to a vegan diet . The benefits are based on health-related, environmental benefits, saving animals, and more. Here, get to know the generalized advantages of following a plant-based diet and what difference you feel within.

* Vegan is a well-balanced diet that comprises all the macronutrients like protein, healthy fats, fiber, carbohydrates, several Vitamins, and minerals.

* A plant-based meal plan is diverse that contains an extensive list of ingredients to include in your diet. You can include all sorts of vegetables, fruits, seeds, etc. Add delectable and fat-free snacks like quinoa puffs , plantain chips, corn chips, etc.

* Stick to a vegan diet that enables you to consume wholesome food with ease.

* From a budget perspective, the vegan meal is highly cost-effective in comparison with a vegetarian and meat-based meal plan.

* It will be a game-changer for people who consume plant-based food and feel more energetic and light from the inside.

Also read this : Interesting Facts You Should Know About Veganism

Essential Nutrients To Add to a Vegan Diet?

No diet even the vegan is complete and perfect without the inclusions of relevant nutrients like protein, vitamin B12, omega 3, iron, and more. Check out some of the vegan ingredients rich in essential nutrients you require to stay healthy.

1. Protein

Getting enough protein is an essential requirement for every human being and to stay healthy and energetic. Protein functions as an imperative element to make your muscles go stronger, repair the muscle fibers and maintain you in a good shape. You must contain enough plant-based protein sources in your daily meal pattern, starting from the first 7 days itself.

Top protein sources

* Nuts, beans, peas

* Quinoa, grains, rice

* Tofu, tempeh

* Peanut butter

* Chickpeas

* Leafy greens

2. Iron

Iron is another essential nutrient that you can add to your plant-based diet pattern. The nutrient helps carry oxygen to different cells of the body. It further helps in cellular production and brings energy to your body. And, that is the reason people consume iron-rich foods to prevent tiredness and fatigue. It is imperative to include iron intake in a successful meal plan.

Top iron sources

* Sprouted beans & seeds

* Chickpeas, kidney beans, lentils, and numerous pulses

* Tofu

* Almonds and cashews

* Breakfast cereals

* Kale and cabbage

* Date syrup and molasses

* Dates, raisins, and dried apricot

3. Omega 3

Omega 3 is an essential fatty acid that the body requires to keep the heart healthy and maintain other bodily functions. Since your body cannot produce Omega 3, so you need to consume from external sources. Here are some of the rich sources of Omega 3.

Top Omega 2 sources

* Leafy green vegetables

* Flaxseed oil

* Chia seeds

* Flax seeds

4. Vitamin B12

Vitamin B12 plays a pivotal role in keeping your brain and blood functioning appropriately. You need to have the planned sources of Vitamin B12 included in your diet and stay on a healthy spree. Instead of relying on eggs and other meat sources, you can include the following plant-based Vitamin B12 ingredients in your diet.

Top vitamin B12 sources

* Yeast extract

* Fortified cereals, soy milk, fortified soy yogurt

Important Tips to Follow a Vegan Diet for the First 7 Days

Getting into a vegan diet could be difficult initially. If prepared well, then you will overcome the obstacles with ease.

To adjust to the new vegan lifestyle, make sure to check on the following points.

1. Reduce Fats Intake:

Make sure to take a control of fat content within your meal pattern. Do make a list of ingredients that contain less fat content.

2. Meat Replacement:

You might feel difficult at times to leave the meat from your life. But this has to be done at a slow pace and then rapidly. No need to worry, there is a plethora of plant-based meat options (alternatives of meat) available for you. Include soy, tofu, tempeh, and various items in your daily diet pattern.

3. Snacks:

It’s hard to live without having some munchy snacks in the mid-afternoon, late evening, or during midnight. Try to include more low-calorie snacks that are gluten-free, peanut-free, and comprise zero cholesterol levels. You can think of savoring crunchy plantain tostones Canada availed from the Ojas Vegan brand.

4. Dressings & Sauces:

Make delectable salad dressings and different kinds of sauces at home. Gather the list of distinctive and flavorsome dips made up of only plant-based ingredients and spice up your life.


If you are new to the vegan world, then it’s time to get motivated. Follow an easy way out to adopt a plant-based eating lifestyle by adding necessary sources of protein, vitamin B12, Omega 3, and other necessary ingredients. Also, lay hands on low-calorie healthy snacks from a pioneer brand like Ojas Vegan.