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The Best 7-day Vegan Diet Plan for Beginners |

Vegan diet plan

Introduction of Vegan Diet

It is a way of living that attempts to neglect all forms of animal exploitation, it is whether for clothing, food or any other purpose. These are the main reasons, for which the vegan diet is need all animal products, including eggs, meat and dairy. Below we will discuss vegan diet plan.

People choose to vegan diet for different reasons.

These normally range from ethics to various environmental concerns, but to improve health they can also stem from a desire.

Different Types of Vegan Diets

There are many varieties of vegan diets.

  • Whole-food vegan diet: Whole-food vegan diet based on a large variety of different whole plant foods such as whole grains, fruits, vegetables, legumes, seeds and nuts.
  • Raw-food vegan diet: This type of diet consists on raw vegetables, fruits, nuts, seeds or plant foods which cooked at temperatures below 48°C or below 118°F.
  • The Starch Solution: It is a low-fat vegan diet that focuses on various cooked starches such as rice, potatoes and corn instead of fruit.
  • Junk-food vegan diet: This kind of vegan diet completely lacking in whole plant foods which relies on cheeses, vegan desserts, fries and different other heavily vegan processed foods.
  • Raw till 4: A low-fat vegan diet in which raw foods are consumed till 4 p.m.

Though there exist many variations of the vegan diet, but most scientific research hardly differentiates between various kinds of vegan diets.

Major Health Benefits of Vegan Diets

One of the major benefit of Vegan Diet is that, it can Help You Lose Weight. By Adopting a vegan diet plan properly it may help keep type 2 diabetes at bay and your blood sugar in check.

Another benefit is that a vegan diet can help to keep your heart healthy and energetic.

Other health benefits of Vegan diets are:

  • Cancer risk: Vegans may help from almost 25% lower risk of dying from cancer.
  • Kidney function: It reduces risk of poor kidney function.
  • Arthritis: Vegan diets seem effective at lowering symptoms of arthritis like morning stiffness, pain and joint swelling.
  • Alzheimer’s disease: Different Observational studies indicate that vegan diet can help to reduce the risk of rising Alzheimer’s disease.

One Week Vegan diet Plan

Here is one week menu of vegan meals:


  • Breakfast: A Vegan breakfast sandwich with tomato, tofu, lettuce and turmeric.
  • Lunch: Quinoa salad and Spiralized zucchini along with peanut dressing.
  • Dinner: Spinach dal and red lentil over wild rice.


  • Breakfast: Fortified plant milk, oats made with fruit, chia seeds with nuts.
  • Lunch: Simple Tofu noodle soup along with vegetables.
  • Dinner: Pasta with a side salad and a lentil Bolognese sauce.


  • Breakfast: A banana flaxseed walnut muffin and spinach smoothie which is made with fortified plant milk.
  • Lunch: A Baked tofu sandwich along with a side of tomato salad.
  • Dinner: Use of Vegan chili.


  • Breakfast: Whole grain bread with banana, hazelnut butter and a yogurt.
  • Lunch: A sandwich called “Seitan sauerkraut sandwich”.
  • Dinner: Sweet potatoes with corn, lettuce, beans, cashews, guacamole and sour cream.


  • Breakfast: Onion omelet and Vegan chickpea and a cappuccino made with milk.
  • Lunch: Mango-pineapple salsa.
  • Dinner: Tempeh stir-fry with broccoli.


  • Breakfast: Scrambled tofu wrap and Spinach and a glass of milk.
  • Lunch: Kale soup, Spiced red lentil and tomato with whole-grain toast.
  • Dinner: Miso soup,Veggie sushi rolls and edamame.


  • Breakfast: Guacamole, Chickpea pancakes, and a glass of orange juice.
  • Lunch: Tofu vegan spinach with a side of sautéed greens.
  • Dinner: Wild rice.

Above is the one week meal plan of vegan diet but Remember to change your sources of vegetables and protein throughout the day, because each provides various minerals and vitamins that are essential for your health.

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