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Two-Week Sample Vegan Menu

Posted by  peta2 staff

All right, so you’ve gone vegan. Maybe you’ve heard that going vegan means giving up everything you love, and maybe you’re not sure if you can afford vegan products—you’ve always heard that they’re so expensive. Guess what? If you go vegan, you can still eat all your favorite foods. And you know what else? They’re cheap!!

We want to make things as easy as possible for you, so we’ve created a two-week sample vegan menu!

It’s designed for new vegans who aren’t sure what to eat and for longtime vegans who are looking to shake up their current diet and try something new. For the weekday menus, we’ve tried to make breakfast and lunch as simple as possible—seeing as though you’re probably pretty busy on those days. For Saturday’s and Sunday’s menus, we’ve made things a bit more fancy for ya!

Enjoy. :)

Breakfast
Oatmeal with almond milk and fresh fruit
Oatmeal with almond milk and fresh fruit

Dinner
BBQ tofu steaks
BBQ tofu steaks
Wild rice
Steamed broccoli

Breakfast
Stranana Orangwi Smoothie
Strannana Orangwi Smoothie Toast with peanut butter

Lunch
Empanadas
Empanadas
Peanut butter and crackers

Breakfast
Toast with vegan butter, cinnamon, and sugar
Toast with vegan butter, cinnamon, and sugar
Sliced fruit (pick your faves!)

Lunch
Veggie Dog
Veggie Dog
Hummus and veggies

Dinner
Tofu-spinach manicotti
Tofu-spinach manicotti
Steamed broccoli

Breakfast
Bagel with peanut butter or vegan margarine
Bagel with peanut butter or vegan margarine
Sliced pineapples
Orange juice

Lunch
Teriyaki tofu wrap with brown rice and veggies
Teriyaki tofu wrap with brown rice and veggies
Edamame

Dinner
Veggie burger (you can find several varieties here)
Veggie burger
Easy vegan mac and cheeseEasy vegan mac and cheese
Steamed green beans

Breakfast
Cereal with almond milk or soy milk and sliced fruit
Cereal with almond milk or soy milk and sliced fruit

Lunch
Pasta with marinara sauce (try Newman’s Own Sockarooni sauce)
Pasta with marinara sauce (try Newman's Own Sockarooni sauce)
EZ Cheezy Broccoleezy

Breakfast
Tofu scramble
Tofu scramble
Glass of orange juice

Lunch
Chili fries (feel free to add vegan cheese!)
Chili fries (feel free to add vegan cheese!)

Dinner
Tofu and veggie stir-fry
Tofu and veggie stir-fry
Brown rice

Breakfast
Breakfast burrito with tofu, Field Roast sausage, and veggies
Breakfast burrito with tofu, Field Roast sausage, and veggies
Sliced fruit (pick your faves!)

Lunch
Chili Blanket Bites
Chili Blanket Bites
Sliced fruit
Pretzels

Dinner
Burritos with veggies, beans, and rice
Burritos with veggies, beans, and rice
Chips and guacamole

 

Breakfast
Cereal with almond milk or soy milk
Cereal with almond milk or soy milk
Sliced fruit

Lunch
Eggless egg salad sandwich
Eggless egg salad sandwich
Baby carrots with hummus
Baby carrots with hummus

Dinner
Amy’s vegan chili on top of brown rice with steamed corn and tomatoes
Amy's vegan chili on top of brown rice with steamed corn and tomatoes

Breakfast
Blueberry Pancakes
"I'm Like, So Easy!" Blueberry Pancakes
Sliced fruit (pick your faves!)

Dinner
Field Roast sausages, chopped and served over pasta with marinara sauce
Field Roast sausages, chopped and served over pasta with marinara sauce
Steamed carrots with chives and vegan margarine

Breakfast
Cereal with almond milk or soy milk
Cereal with almond milk or soy milk

Lunch
“Don’t Be a Chump” Chickpea Sandwich
Don't Be a Chump Chickpea Sandwich
Popcorn
Sliced fruit

Dinner
Vegan chimichangas
Vegan chimichangas
Fresh tossed salad

Lunch
Sloppy Joels
Sloppy Joels
Hummus and veggies

Dinner
BBQ Kabobs
BBQ tofu kabobs
Brown rice

Breakfast
Pumpkin chocolate chip pancakes
Pumpkin chocolate chip pancakes
Sliced bananas sprinkled with cinnamon

Lunch
Chicken Parmesan burger
Chicken Parmesan burger
Sliced oranges
Fresh salad loaded with veggies and balsamic vinaigrette

Dinner
Vegan pizza
Vegan pizza
Cucumber and tomato salad
Cucumber and tomato salad

 

 

Need more food tips?

Eating out? Check out peta2’s top 10 vegan-friendly restaurant chains!

Need a snack? Check out the Guide to Vegan Grocery Shopping.

Or you can sign up to receive a quick, easy, and delicious vegan recipe every week by filling out the form below!

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  • Profile photo of conniemarin6

    590 days ago

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    Hi im guatemalan but im living in Mexico atm, im a vegan and its so hard to find some products here, since i dont know where to buy them and stuff, i’d really appreciate if someone helped me, its kinda hard stay vegan here because all their meals have meat, so sometimes i have nothing to eat, can someone help me please? thanks ♥

  • Profile photo of whiterabbit34

    594 days ago

    VN:F [1.9.22_1171]

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    I’m from Turkey and even finding a tofu is real problem for me. But I try to stay vegan even I’m going starving or sth like that I’ll never eat meat,dairy products and eggs.

    • Profile photo of Whitney-C

      592 days ago

      VN:F [1.9.22_1171]

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      Oh no, don’t starve! Can you find fruits, veggies, grains (rice, pastas, quinoa, etc), and legumes in your local stores? Those are enough to make up a ton of delish meals!

  • Profile photo of alexblue

    1038 days ago

    VN:F [1.9.22_1171]

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    The Empanadas rock, and the Chili Fries and Cajun Fries do too! Thanks!

  • Profile photo of kathiayari18

    1046 days ago

    VN:F [1.9.22_1171]

    0

    thanks!