A Complete Vegan Daily Meal Plan That Balances All Nutrients Almost Perfectly

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Sometimes I get asked the question of what a good daily meal plan would look like for someone who lives a plant-based lifestyle. I know that’s something that interests many because we’re always looking for inspiration to make our meals more nutritious and delicious.

In this blog, I’ve done my best to create a daily vegan meal plan that largely meets the recommended dietary allowances. I’m pretty sure you’ll not only like the recipes, but you’ll also eat a very healthy and balanced diet while doing so. Hope you enjoy it!

Breakfast: Smoothie Bowl with Toppings

Personally, I like to start the day strong with a mix of fruits, grains, and plant-based yogurt. This way, I know I have the necessary energy to start my day. Including a nice source of fiber in there (in this case chia seeds) is also at the top of my list because I know that when I get a headstart with that, I’ll usually also hit my total fiber intake for the day.

• Smoothie Base:
  • 1 frozen banana
  • 1/2 cup frozen berries (strawberries, blueberries, raspberries)
  • 1/2 cup spinach
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds
  • 1 tbsp almond butter
• Toppings:
  • 2 tbsp granola
  • Fresh fruit slices (a few pieces)
  • 1 tbsp coconut flakes
  • Drizzle of almond butter (1 tsp)

Nutritional value of breakfast:

• Calories: ~420
• Carbs: ~60g
• Protein: ~10g
• Fat: ~18g

Mid-Morning Snack: Avocado Toast with Tomato and Basil

This doesn’t have to be complicated and that’s what I like about it. You can quickly make this snack, get some healthy fats into your daily total, and feel full until lunch. Just one slice will get most people through the late hours of the morning.

• 1 slice whole-grain bread
• 1/2 medium avocado, mashed
• 1 small tomato, sliced
• Fresh basil leaves
• Salt, pepper, and a light drizzle of balsamic glaze

Nutritional value of mid-morning snack:

• Calories: ~250
• Carbs: ~26g
• Protein: ~4g
• Fat: ~14g

Lunch: Thai-Inspired Peanut Tofu Buddha Bowl

Lunch is an important meal for most people because it’s typically one of the biggest meals of the day. That’s why you also have a whole lot of opportunities to mix-and-match grains, protein sources, and vegetables. The Thai kitchen does a great job at this, and that’s why we’re making this Thai-inspired lunch bowl.

• 3/4 cup cooked quinoa
• 1/2 cup baked tofu, cubed
• 1/4 cup shredded red cabbage
• 1/4 cup grated carrots
• 1/4 cup edamame
• 1/4 cup sliced cucumber
• 2 tbsp chopped cilantro
• Peanut Sauce:
  • 1.5 tbsp peanut butter
  • 1/2 tbsp soy sauce
  • 1/2 tbsp lime juice
  • 1/2 tsp maple syrup
  • 1 clove garlic, minced
  • Water to thin

Nutritional value of lunch:

• Calories: ~550
• Carbs: ~60g
• Protein: ~22g
• Fat: ~26g

Afternoon Snack: Stuffed Dates with Almonds and Dark Chocolate

This is not something I make often but it does serve as a great afternoon snack. Stuff the sweet dates with some nice roasted almonds and drizzle some melted dark chocolate on top. It’s sure to satisfy your sweet tooth for the day while also filling you up and providing you with essential nutrients at the same time.

• 3 Medjool dates, pitted
• 6 almonds
• 1.5 squares dark chocolate, melted

Nutritional value of afternoon snack:

• Calories: ~315
• Carbs: ~48g
• Protein: ~3g
• Fat: ~11g

Dinner: Spaghetti with Creamy Cashew Alfredo and Roasted Vegetables

I love pasta, so including one in this meal plan is a no-brainer. I do like to opt for whole-grain pasta because it’s just a much better choice. Throw in a bunch of veggies and a sauce that consists of soaked and drained cashews and you’re on your way to finish the day strong!

• 3/4 cup whole-grain spaghetti
• 1/3 cup cashews, soaked and drained
• 3/4 cup unsweetened almond milk
• 2 tbsp nutritional yeast
• 1 clove garlic
• 1/2 tbsp lemon juice
• Salt and pepper to taste
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 tbsp olive oil
• Fresh basil, chopped

Nutritional value of dinner:

• Calories: ~650
• Carbs: ~70g
• Protein: ~24g
• Fat: ~30g

Evening Snack: Berry Chia Parfait

To be fair, this berry parfait can also be a great way to start your day. However, in this case, we’re finishing with it. It serves as a healthy dessert with good sources of fiber, protein, and vitamins.

• 3 tbsp chia seeds
• 3/4 cup unsweetened almond milk
• 1 tbsp maple syrup
• 1/2 tsp vanilla extract
• 1/2 cup mixed berries
• 1/4 cup granola

Nutritional value of evening snack:

• Calories: ~315
• Carbs: ~38g
• Protein: ~6g
• Fat: ~14g

Daily Total Nutritional Value

When you combine all the meals, this is what their nutritional value looks like. As you can see in the paragraph after this one, this does largely meet the RDAs for a typical man/woman.

• Calories: ~2,500
• Carbohydrates: ~302g
• Protein: ~69g
• Fat: ~113g
• Calcium: ~780 mg
• Iron: ~17.5 mg
• Magnesium: ~620 mg
• Potassium: ~3,650 mg
• Vitamin A: ~17,700 IU
• Vitamin C: ~240 mg
• Vitamin E: ~17 mg
• Vitamin K: ~340 mcg
• Thiamine (B1): ~1.2 mg
• Riboflavin (B2): ~1.1 mg
• Niacin (B3): ~11 mg
• Vitamin B6: ~2.1 mg
• Folate: ~380 mcg

Do These Meals Meet The Recommended Dietary Allowances?

• Calcium: Below the RDA of 1,000-1,200 mg. Consider adding calcium-rich foods such as fortified plant milk, tofu, or leafy greens.
• Iron: Sufficient for men (8 mg) and almost meets the higher requirement for women (18 mg). Consider adding more iron-rich foods or consuming vitamin C with iron-rich foods to enhance absorption for women.
• Magnesium: Exceeds the RDA for both men (400-420 mg) and women (310-320 mg).
• Potassium: Exceeds the AI for both men (2,500-3,000 mg) and women (2,300-2,600 mg).
• Vitamin A: Significantly exceeds the RDA (3,000 IU for men, 2,300 IU for women).
• Vitamin C: Exceeds the RDA for both men (90 mg) and women (75 mg).
• Vitamin E: Exceeds the RDA of 15 mg.
• Vitamin K: Exceeds the RDA for both men (120 mcg) and women (90 mcg).
• Thiamine (B1): Meets the RDA for both men (1.2 mg) and women (1.1 mg).
• Riboflavin (B2): Meets the RDA for both men (1.3 mg) and women (1.1 mg).
• Niacin (B3): Below the RDA (16 mg for men, 14 mg for women). Consider adding niacin-rich foods like peanuts, mushrooms, or fortified cereals.
• Vitamin B6: Exceeds the RDA (1.3-1.7 mg).
• Folate: Slightly below the RDA of 400 mcg. Consider adding more folate-rich foods like lentils, chickpeas, or fortified cereals.

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