WEEK 1:
Monday
Breakfast
- Oatmeal with walnuts and raisins (most commercial oatmeal is vegan)
- Fresh fruit
Lunch
Dinner
- Tofu-Spinach Lasagne
- Fresh tossed salad
Tuesday
Breakfast
Lunch
Dinner
Wednesday
Breakfast
- Biscuits with veggie sausage (try Lightlife's Gimme Lean sausage or Gardein's breakfast patties)
- Fruit
Lunch
- Tofu "tuna" salad
- Pita bread or crackers
- Fresh-cut vegetables
Dinner
Thursday
Breakfast
- Cereal with soy milk
- Fresh fruit
Lunch
- Tofurky sandwich with lettuce, tomato, and avocado
- Pretzels
- Apple or other fresh fruit
Dinner
Friday
Breakfast
- Bagel with nondairy cream cheese (try GO! Veggie brand)
- Fresh fruit
Lunch
- Ready-made vegan chili (Yves makes a refrigerated version. If you prefer canned chili, try Hormel.)
- Fresh avocado drizzled with lime juice
Dinner
- Roasted Veggie and 'Chicken' Tacos
- Refried beans (look for vegetarian canned beans)
Saturday
Breakfast
- Vegan French Toast
- Fresh sliced strawberries and melons
Lunch
- Potato Leek Soup (or canned vegetarian vegetable)
- Caesar Salad
Dinner
Sunday
Brunch
- Tofu Scramble
- Hash browns
- Fresh fruit
Dinner
- Carrot-Ginger Soup
- Grilled Tofu With Tamarind Glaze
- Steamed brown rice
- Steamed asparagus
WEEK 2:
Monday
Breakfast
- Cereal and soymilk
- Fruit
Lunch
Dinner
- Vegan buffalo wings (try Gardein brand)
- Ranch Dressing
- Baked French fries
- Celery and carrot sticks
Tuesday
Breakfast
- "Sausage" and bagel sandwich (try Lightlife's Gimme Lean sausage or Gardein's breakfast patties)
Lunch
- Veggie burger (try Boca's Original Vegan Meatless Burger)
- Mixed-greens salad
Dinner
Wednesday
Breakfast
Lunch
- Hummus (store-bought)
- Pita wedges
- Carrot sticks
Dinner
Thursday
Breakfast
Lunch
- Vegetarian hot dog (try Yves or Lightlife brand)
- Rainbow Salad
Dinner- Shepherd's Pie
- Tossed green salad
Friday
Breakfast
- Oatmeal
- Fresh fruit
Lunch
- Tex-Mex Tortilla Wraps
- Tossed salad with diced avocado
Dinner
- Vegan riblets (try Gardein brand)
- Baked Mac 'n' Cheese
- Corn-and-Tomato Salad
Saturday
Breakfast
- Banana Muffins
- Fresh fruit
Lunch
- Italian Eggplant Sandwich
- Mixed-greens salad
Dinner
- Stir-Fried Tofu With Vegetables
- Brown rice
Sunday
Brunch
- Apple-Pecan Pancakes with maple syrup
- Veggie sausage (try Lightlife's Gimme Lean sausage or Gardein's breakfast patties)
Dinner
Need a Little Inspiration?
By going vegan, you will save more than 100 animals each year! Watch this video to see the cruelty that you will be helping to stop.
There are usually vegan options no matter
where you are—a restaurant, a friend's house, or on the road. You just
have to know what to look (and ask!) for. Here are some pointers to help
you eat vegan when you're away from home:
-
At a restaurant:
There are vegan and vegetarian restaurants around the country, but you can also find plenty of vegan options at restaurants that serve meat. Check out our list of chain restaurants that are serving up meat-free meals. Don't worry if your favorite spot is not on the list. Just ask the waiter what vegan options are offered, and most restaurants will accommodate you—even a steakhouse!
-
At a friend's house:
Get involved! Call ahead of time and ask your friend what is on the menu. Offer to help make it vegan or bring a tantalizing vegan dish to share.
On the road:
When traveling, arm yourself with an app that will help you find the closest vegan or vegetarian restaurant. One of our favorites is the Happy Cow app.
Mexican restaurants typically offer vegan burritos, salads, fajitas, and more! At Moe's, you can order the Art Vandalay—a burrito loaded with tofu, rice, beans, and toppings of your choice (pictured here)—without cheese or sour cream or one of their meat-free burrito bowls. And at Chipotle, try the vegetarian black-bean burrito or burrito bowl.
At stadiums and ballparks, you can now find a wide variety of vegan dishes that are perfect for eating in the stands. Dodger Stadium and the Georgia Dome are just a couple of the places where you can chow down on the Sloppy Jane (tempeh, peppers, and onions with molasses and brown-sugar barbecue sauce) seen here, among many other wonderful options.
Asian cuisines offer a wide variety of choices for the hungry vegan! Most Chinese restaurants will let you substitute tofu in any of their entrées to create a vegan dish, and many feature a large selection of mock meats.
Denny’s, Red Robin, and Johnny Rockets all offer mouthwatering vegan burgers. When dining at the retro diner Johnny Rockets, try the delicious Streamliner—a vegan burger topped with grilled onions, shredded lettuce, fresh tomato, pickles, and mustard (pictured here).
Seafood restaurants commonly offer a pasta dish topped with cream sauce and meat. Ask your server to veganize it by tossing your pasta in garlic and olive oil and adding any veggies that the kitchen has on hand.
Traveling in an unfamiliar town, new to the area, or just looking for a good place to eat? Use this simple search powered by HappyCow.net to locate vegetarian- and vegan-friendly restaurants, health food stores, bakeries, bed & breakfasts, hotels, and caterers, as well as vegan organizations, farmers markets, and more near you.
OR Browse:
Comments