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7-day vegan healthy meal plan

This healthy 7-day vegan meal plan delivers 1200-1300 calories per day and features diabetes-friendly foods, including low-glycemic-index carbohydrates such as oats and pulses, and healthy fats like canola oil. The carbohydrates are balanced throughout each day with each meal containing 40-50 grams of net carbohydrates; optional snacks contain around 15 grams of carbohydrates. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher, adjust the number of snacks or portion sizes accordingly.

Day 1

Breakfast: Peanut butter and banana toast, 2 slices whole-grain bread topped with: 1 tbsp (15 mL) peanut butter, 1 small banana, sliced and 1 cup (250 mL) plant-based beverage (e.g. unsweetened oat milk) (358 calories, 48 g carbohydrates, 8 g fibre)

Lunch: Pita pockets with roasted vegetables and hummus, 3 tbsp (45 mL) hummus, roasted pepper, mushrooms, zucchini, red onion*, 1 medium-sized (6½ inch/16 cm) whole-wheat pita cut in half – spread 1½ tbsp (22 mL) hummus on each half, fill each half with roasted vegetables, 1 medium-sized fruit *to roast vegetables – place sliced vegetables in a bowl, drizzle with oil, and season with oregano, garlic powder and salt to taste. Place on a baking pan and bake in 400°F (200°C) oven until soft and tender (about 40 minutes) (400 calories, 56 g carbohydrates, 11 g fibre)

Dinner: 1 serving chickpea and cauliflower curry and 1 cup (250 mL) cooked quinoa, prepared according to package instructions (478 calories, 65 g carbohydrates, 16 g fibre)

Day 2

Breakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) nut butter added to cooked oats, 1 medium-sized fruit, sliced and added to oatmeal (367 calories, 53 g carbohydrates, 8 g fibre)

Lunch: 1 serving of Mediterranean Roasted Vegetables and chickpeas (omit the cheese garnish) and ½ cup (125 mL) berries (402 calories, 54 g carbohydrates, 10 g fibre)

Dinner: 1 lentil burrito (use vegan options for cheese and sour cream as optional toppings), green salad, 1 tbsp (15 mL) light salad dressing (425 calories, 59 g carbohydrates, 13 g fibre)

Day 3

Breakfast: 2 oat berry pancakes, 1 tbsp (15 mL) nut butter, 1 cup (250 mL) blueberries and 1 cup (250 mL) plant-based beverage (e.g. unsweetened oat milk) (397 calories, 47 g carbohydrates, 7 g fibre)

Lunch: 1 serving of garden veggie buddha bowl with lentils and tahini sauce and 1 medium-sized fruit (408 calories, 53 g carbohydrates, 11 g fibre)

Dinner: 1 serving buddha bowl and 1 fruit (e.g. medium-sized apple or small banana) (440 calories, 55 g carbohydrates, 12 g fibre)

Day 4

Breakfast: Peanut butter and banana toast, 2 slices whole-grain bread topped with: 1 tbsp (15 mL) peanut butter, 1 small banana, sliced and 1 cup (250 mL) plant-based beverage (e.g. unsweetened oat milk) (358 calories, 48 g carbohydrates, 8 g fibre)

Lunch: Veggie and hummus sandwich with 2 slices whole-grain bread, 3 tbsp (45 mL) hummus, quarter avocado, mashed, lettuce, cucumber slices, red pepper slices (spread one slice of bread with hummus and the other with mashed avocado. Fill sandwich with lettuce, red pepper and cucumber slices) and 1 medium-sized fruit (456 calories, 52 g carbohydrates, 12 g fibre)

Dinner: 1 serving of lentil burger (use vegan cheese to top burger if desired) with 1 whole-grain burger bun and lettuce, sliced tomato (optional toppings) (336 calories, 53 g carbohydrates, 6 g fibre)

Day 5

Breakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) nut butter added to cooked oats, 1 medium-sized fruit, sliced and added to oatmeal (367 calories, 53 g carbohydrates, 8 g fibre)

Lunch: One-quarter serving (1½ cup/275 mL) of wheat berry and apple salad, veggie sticks and 3 tbsp (45 mL) hummus (470 calories, 56 g carbohydrates, 10 g fibre)

Dinner: 1 serving of curried lentils and vegetables with ⅔ cup (150 mL) cooked brown rice (293 calories, 55 g carbohydrates, 7 g fibre)

Day 6

Breakfast: 2 oat berry pancakes, 1 tbsp (15 mL) nut butter, 1 cup (250 mL) blueberries and 1 cup (250 mL) plant-based beverage (e.g. unsweetened oat milk) (397 calories, 47 g carbohydrates, 7 g fibre)

Lunch: One-third (2 cups/500 mL) serving of soba noodles with mushroom spinach and tofu (400 calories, 54 g carbohydrates, 8 g fibre)

Dinner: 1 cup/2 servings (250 mL) spinach and mushroom barley pilaf, 4 oz. (125 g) firm tofu sliced and cooked in 2 tsp (10 mL) canola oil – add to pilaf (475 calories, 51 g carbohydrates, 9 g fibre)

Day 7

Breakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) nut butter added to cooked oats, 1 medium-sized fruit, sliced and added to oatmeal (367 calories, 53 g carbohydrates, 8 g fibre)

Lunch: 1 serving of quinoa, black bean & mango salad, 1 medium-sized (6½ inch/16 cm) whole-wheat pita and 3 tbsp (45 mL) hummus (390 calories, 59 g carbohydrates, 11 g fibre)

Dinner: 1 serving of Moroccan eggplant with tomatoes, ⅔ cup (150 mL) cooked brown rice and 1 cup (250 mL) canned chickpeas, drained, rinsed and added to eggplant at same time as tomatoes (474 calories, 57 g carbohydrates, 12 g fibre)


Snack Options

Snack Options: Each of the following options provides approximately 15 g carbohydrate and 100-150 calories. Snacks are optional depending on your goals and needs.

  • 1 medium-sized fruit (apple or orange) with 2 tbsp (30 mL) nuts/seeds
  • 1 slice whole-grain bread with peanut butter or another nut butter
  • Half pita with 2 tbsp (30 mL) hummus
  • 1 cup (250 mL) edamame pods (lightly salted)

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