Meal plans
Our carefully designed meal plans for a variety of lifestyles and dietary requirements.
Please note that all vegans should supplement vitamin B12 and also consider supplementing vitamin D over the winter months. See an overview of a balanced vegan diet here.
These meal plans are intended for guidance only. The information presented here is not intended as medical advice nor does it replace medical advice. If you have any concerns, please speak to your doctor.
To make it easy for you to prepare or buy healthy and balanced vegan meals, we put together three sample meals plans. They include main meals and also snack ideas for every day. Of course you can go more fancy, experiment and explore – please do! – these meal plans are fairly simple and cheap to suit everyone’s budget and cookery skills. They also serve as a guide showing you what a healthy vegan diet looks like. Click below to see them ⇓
Please note that all vegans should supplement vitamin B12 and also consider supplementing vitamin D over the winter months. See an overview of a balanced vegan diet here.
To help you make your diet heart-healthy, we designed three sample meal plans. The meals should serve as inspiration and offer guidance but are not an exact prescription. They are suitable for everyone – whether you already have heart disease or want to prevent it. Click below to see them ⇓
Please note that all vegans should supplement vitamin B12 and also consider supplementing vitamin D over the winter months. See an overview of a balanced vegan diet here.
These meal plans are meant to serve as inspiration for your daily menu. They follow the rule to always build main meals from wholegrains or starchy vegetables, pulses or nuts and seeds, and fruit and vegetables as outlined in How to Plan Your Meals – but they are not exact prescriptions. Click below to see them ⇓
Based on the level and type of your physical activity, we have created four categories with two meal plans for each to illustrate what your daily menu can look like. However, there are many variables, such as age, gender and body composition, that play a role in your metabolism, so you will need to find out what works for you and tweak our suggestions to suit your needs. Bon appétit!
Please note that all vegans should supplement vitamin B12 and also consider supplementing vitamin D over the winter months. See an overview of a balanced vegan diet here.
Diabetes is a scary diagnosis but can be managed through diet – type 2 diabetes can even be reversed and although type 1 diabetes is a lifelong condition, you can greatly reduce your risk of complications if you eat a healthy, balanced vegan diet.
Please note than in our meal plans, we allow fruit and and small amounts of fruit sugar (fructose, eg in agave syrup) because it is processed differently by your body than ‘normal’ sugar – it doesn’t spike your blood sugar because it has to be processed by the liver first.
Here’s a week of diabetes-defeating meal plans ⇓
Please note that all vegans should supplement vitamin B12 and also consider supplementing vitamin D over the winter months. See an overview of a balanced vegan diet here.
A vegan diet is great for the bones but you need to make sure that it has good calcium sources and supplies other important minerals as well as vitamins C, K and D. Avoiding fizzy drinks, too much alcohol and caffeine is also vital for healthy bones. On the other hand, plenty of wholefoods is excellent for your bone health.
Here’s a week of meal plans for healthy bones ⇓
Please note that all vegans should supplement vitamin B12 and also consider supplementing vitamin D over the winter months. See an overview of a balanced vegan diet here.
