Sample Vegan Meal Plan

Below are 3 vegan recipes that provide 1263 calories, 107g carbohydrates, 33g fiber, 12g sugar, 68.5g protein, 67.5g fat, and 18.5g saturated fat. The ingredients and recipes for each meal are listed along with nutrition information.

Please note: This is meant to be used as a sample day of eating only, please consult your Miga providers for specific dietary guidance.

Breakfast

Avocado Toast with Cherry Tomatoes, Sprouts, Nutritional Yeast, and Hemp Seeds

Ingredients:

• 1 slice whole grain bread
• 1/2 ripe avocado
• 4-5 cherry tomatoes, halved
• Small handful of sprouts (such as alfalfa or broccoli)
• 1 tablespoon nutritional yeast
• 2 tablespoons hemp seeds
• Salt and pepper to taste

Recipe (makes 1 serving):

1. Toast the whole grain bread until golden brown.
2. Mash the ripe avocado and spread it evenly on the toast.
3. Top the avocado toast with halved cherry tomatoes, sprouts, nutritional yeast, and hemp seeds.
4. Season with salt and pepper to taste.
5. Enjoy your nutritious and delicious avocado toast!

Nutrition Information (per serving): 344 calories, 22g carbohydrate, 12g fiber, 2g sugar, 20g protein, 19.5g fat, 2.5g sat fat.

Lunch

Spinach and Chickpea Salad with Tahini Dressing

Ingredients:

• 2 cups fresh spinach leaves
• 1/2 cup canned chickpeas, drained and rinsed
• 1/4 cucumber, diced
• 1/4 red bell pepper, diced
• 1 tablespoon red onion, finely chopped
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• 1 small garlic clove, minced
• 1 teaspoon olive oil
• Salt and pepper to taste

Recipe (makes 1 serving):

1. In a large bowl, combine the fresh spinach leaves, chickpeas, diced cucumber, diced red bell pepper, and finely chopped red onion.
2. In a small bowl, whisk together the tahini, lemon juice, minced garlic, olive oil, salt, and pepper to make the dressing.
3. Drizzle the tahini dressing over the salad and toss to coat evenly.
4. Transfer the salad to a serving plate or bowl.
5. Enjoy your healthy and satisfying spinach and chickpea salad!

Nutritional Information (per serving): 306 calories, 22g carbohydrates, 6g fiber, 4g sugar, 13g protein, 20.5g fat, 2.5g sat fat.

Dinner

Lentil and Vegetable Curry with Tempeh and Brown Rice

Ingredients:

• 1/4 cup brown lentils, rinsed
• 1/2 carrot, diced
• 1/4 red bell pepper, diced
• 1/4 onion, diced
• 1 garlic clove, minced
• 1/2 teaspoon grated ginger
• 1/2 teaspoon curry powder
• 1/2 cup coconut milk
• 1/2 cup vegetable broth
• 1/4 cup diced tempeh
• 1/2 cup cooked brown rice
• Salt and pepper to taste
• Fresh cilantro, for garnish (optional)

Recipe (makes 1 serving):

1. In a saucepan, combine the brown lentils, diced carrot, diced red bell pepper, diced onion, minced garlic, grated ginger, curry powder, coconut milk, and vegetable broth.
2. Bring the mixture to a boil over medium heat, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils and vegetables are tender.
3. In a separate pan, sauté the diced tempeh until golden brown.
4. Once the lentil and vegetable mixture is cooked, stir in the sautéed tempeh.
5. Season with salt and pepper to taste.
6. Serve the lentil and vegetable curry over cooked brown rice.
7. Garnish with fresh cilantro, if desired.
8. Enjoy your flavorful and nutritious lentil and vegetable curry with tempeh!

Nutritional Information (per serving): 613 calories, 63g carbohydrates, 15g fiber, 6g sugar, 35.5g protein, 27.5g fat, 13.5g sat fat.