SAMPLE VEGAN MENU

Menu by Alaa Aljarboua, Yuyao Huang, Anne Dinshah, and Rebecca Aslam R.D.
The recipe books are all available from AVS and can be ordered here.

These are suggestions only. If personal nutrition guidance is needed, seek a health professional.

Some good books to read on vegan nutrition include A Guide to Vegan Nutrition by George Eisman, RD, Becoming Vegan Express Edition – The Everyday Guide to Plant-Based Nutrition by Brend Davis, RD, Vesanto Melina, MS, RD. Some books for professionals include Becoming Vegan Comprehensive Edition – The Complete Reference to Plant-Based Nutrition by Brend Davis, RD, and Vesanto Melina, MS, RD. These books are all available from AVS and can be ordered here.

The recipes/menus here are for the average person and an average appetite. They are planned for consuming a variety of vegetables, fruits, whole grains, legumes, nuts, and seeds daily. Those requiring more food, more variety, more calories should add the optional items listed below the recipes (not in bold type). Be sure to look on the Snacks and Desserts pages to add to your menu after planning the meals. Beverages are not included in the menu; water is the best choice, although diluted fruit juices, herbal teas, and other drinks may be added.



Week 1:

Sunday

Breakfast: Whole Wheat Bagel with Hummus [use prepared hummus or reference recipe from Healthy Hearty Helpings ] (or cooked mashed beans), tomato, sprouts
Lunch: Aegean Pasta Salad [recipe from The 4-Ingredient Vegan]
Dinner: Dan’s Split Pea Soup [recipe from Dating Vegans]
Baked Potato or Paul’s Portobella Potato [recipe in Dating Vegans]
Suggested Snacks:
One medium-sized banana, ½ cup nondairy yogurt


Monday

Breakfast: Cereal with Nondairy Milk and Fresh Fruit
Lunch:Dan’s Split Pea Soup [leftover]
Bread [see The Vegan Kitchen for 8 different bread recipes]
Dinner: Veggie Burgers [either packaged or Sunburgers recipe from The Vegan Kitchen]
and Rosemary Sweet Potatoes
[recipe from The 4-Ingredient Vegan]
Suggested Snacks:
One medium-sized apple, one cup of baked French fries with one Tbsp. ketchup,
one cup of Rice Pudding, ½ cup of nuts mixed with dried fruits



Tuesday

Breakfast: Oatmeal [recipe from The Vegan Kitchen] with Nuts and Dried Fruit
Lunch: Sesame-Crisped Tofu [recipe from American Vegan 16-2] and Garden Salad
Dinner: Favorite Veggie Pizza [from local pizza parlor or recipe from The Vegan Kitchen]
Suggested Snacks:
3 Oatmeal-Raisin Cookies, 8 tortilla chips with ½ cup Guacamole, ½ cup fruit juice with water



Wednesday

Breakfast: Whole Grain Toast with Natural Peanut or Almond Butter and Jelly, Fresh Fruit
Lunch: Hummus and Veggie Wraps
Dinner: Spaghetti with Marinara and Vegan “Meatballs” [packaged] or Canned Beans, with Randall’s Baked Eggplant [recipe from Dating Vegans]
Any Bread with Vegan Margarine or Double-Italian Bread [recipe in Dating Vegans]
Suggested Snacks:
1 cup of popcorn, one serving of Sesame-Crisped Tofu, one cup of watermelon



Thursday

Breakfast: Banana-Nut Smoothie [recipe from The 4-Ingredient Vegan]
One Peach-Oatmeal Breakfast Muffin [recipe from Healthy Hearty Helpings]
Lunch: Sandwich made with Randall’s Baked Eggplant [leftover], Hummus or Vegan Mayo and Lettuce on Whole Grain Bread
Dinner: Asian Lentil and Mango Salad [recipe from New Favorites] Served with Rice and Steamed Broccoli
Suggested Snacks:
One serving Blueberry Jell, 8 Crackers



Friday

Breakfast: Nondairy Yogurt with Granola and Fresh Fruit
Lunch: Asian Lentil and Mango Salad [leftover] served over salad greens with a Side of Spanish Rice [recipe in The Vegan Kitchen]
Dinner: Tacos with Vegan Refried Beans [canned], Salsa, Avocado, Chopped Veggies, on Hard or Soft Taco Shells
Suggested Snacks:
One Peach-Oatmeal Breakfast Muffin



Saturday

Breakfast: Peach-Oatmeal Breakfast Muffins with Nondairy Milk, and Fresh Fruit
Lunch: Baked Tofu Sandwich [recipe from Apples, Bean Dip, and Carrot Cake];
Fresh Veggie Stew [recipe from Healthy Hearty Helpings]
Dinner: Oliver’s Spinach Strata [recipe from Dating Vegans] with a Side Salad
Suggested Snacks:
One serving Blueberry Jell, 8 crackers with ½ cup salsa





Week 2:

Coming Soon.

Snacks and Desserts:

Fresh Fruits
Fruit Juice
Nondairy Yogurt
Nondairy Milk
Popcorn
Smoothies
Salsa and chips
Maamoul Cookies [recipe from Alaa Aljarboua]
Oatmeal-Raisin Cookies [recipe from Dating Vegans]
Tiramisu [recipe from Dating Vegans]
Chocorange Cupcakes [recipe from Apples, Bean Dip, and Carrot Cake]
Stuffed Dates [recipe from Apples, Bean Dip, and Carrot Cake]
Banana Ice Cream [recipe from Apples, Bean Dip, and Carrot Cake]
Popsicle [recipe from Apples, Bean Dip, and Carrot Cake]
Vanilla or Chocolate Cake [recipe from New Favorites]
Pineapple Tofu Baklava [recipe from New Favorites]
Blueberry Jell [recipe from The Vegan Kitchen]
Maple Vanilla Ice Cream [recipe from The Vegan Kitchen]
Mango Cream Pie [recipe from Healthy Hearty Helpings]
Rice Pudding [recipe from Healthy Hearty Helpings]
Apple Cobbler [recipe from Healthy Hearty Helpings]

 
         
Since 1960 - American Vegan Society - 56 Dinshah Lane, P.O. Box 369, Malaga NJ 08328
Phone: 856-694-2887   Fax: 856-694-2288

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