A Week’s Worth of Vegan Meals and Snacks

Hello Everyone!  I’ve recently been inspired to return to my blog, and I know just the thing that I’ve been wanting to post.  Over the years I have posted a lot of recipes, and I hope that people have been able to create delicious vegan meals for their families using some of my ideas!  But you may be wondering how all of this comes together within the framework of a vegan (or mostly-vegan) family.  How do you eat a healthy, hearty, delicious vegan diet over the course of a day, or a week?

Awhile ago I reviewed some food tracking websites, and my highest rating went to My Fitness Pal.  It really is great, and I’ve been using the handy dandy app on my phone to track my vegan meals for the past several weeks.  (You can read the review, but in a nutshell:  It’s free, it’s easy to use, and you can track a lot of nutrients to ensure a balanced day.)    As a result, I have a nice, detailed log of what I’ve eaten day in and day out that I can share with you!

Please keep in mind that I’m not a dietitian and I fully admit that some of my habits are not the healthiest!  (Sweet creamy coffee, I’m looking at you.)  But overall I think I do okay as a busy mom.   I get my fruits and veggies and whole grains and protein…and plenty of chocolate!  (In my defense, this was Valentine’s week so we had a lot of it around the house).   This is exactly what I ate for one week…as tempted as I was to pick and choose the healthiest days out of my food diary, that would not be realistic.  So here it is, a brutally honest look at one week of vegan meals for this vegan!


Breakfast:   Oatmeal (old-fashioned, thick cut oats) with raisins, sliced mango, vanilla soy milk, and maple syrup.   Sweet Creamy Coffee (Coffee with 1/2 cup soy milk and 2 tsp sugar).

Lunch:  Tofurky Bologna Sandwich on whole wheat bread.  A side of Trader Joe’s Kale Chips.

Afternoon Snack:  Chocolate Pirate’s Booty, a handful of mixed nuts.

Dinner:  Nut-Based Vegan Lasagna (recipe from VegNews Magazine), green salad with balsamic vinaigrette.

Evening Snack:  Banana

Exercise:  Dance Class!


Breakfast:   Grape Nuts with vanilla soy milk.  Orange Juice.  Almonds.  Sweet Creamy Coffee.

Lunch:  Leftover Chinese Food (Vegan almond “chicken” stir-fry, white rice).  2 clementines.

Afternoon Snack:  2 Banana-Oat Bundles.  Tea with 1/2 cup soy milk.  Apple slices.

Dinner:  Black Bean Enchiladas with vegan sour cream and salsa.  Baked Butternut squash. Another Banana-Oat Bundle.

Exercise:  Half-hour walk/run.


Breakfast:  Small fruit smoothie with hemp seeds.  Oatmeal with maple syrup and soy milk.  Creamy Sweet Coffee.

Lunch:  Raw kale salad with creamy curried almond dressing and a whole can of chickpeas. Nutritional yeast flakes sprinkled on top.  2 clementines.

Afternoon Snack:  Almonds, clementine.

Dinner:  Fettuccine Alfredo (Chloe’s Kitchen), roasted cauliflower, and Tempeh Tickle.

Evening Snack:  Peanut butter filled pretzels, a few chocolate chips.

Exercise:  Dance Class


Breakfast:  Fruit/hemp smoothie, Shredded Wheat cereal with vanilla soy milk, Sweet Creamy Coffee.

Lunch:  Big bowl of brothy vegetable soup with tofu, fried won tons, and 2 spring rolls.

Afternoon Snack:  Wasabi Roasted Seaweed Snacks, 2 Justin’s Dark Chocolate Peanut Butter Cups.

Dinner:  Leftover Fettuccine Alfredo, vegan chicken nuggets, peas, and a chocolate truffle.

Evening Snack:  Almonds, dark chocolate.


Breakfast:   Steel-Cut Oatmeal with walnuts, maple syrup, and vanilla soy milk.   Apple slices.  Creamy Sweet Tea.

Lunch:  Leftover Lasagna (Nut-based).  Carrot Sticks.  One Wholesome Oat Snackle.

Dinner:  Thai Chickpea Almond Curry with sweet potatoes, served over brown rice.  Green Beans.  One chocolate truffle.

Exercise:  45 minute walk.


Breakfast:  Green Smoothie.  Brown Rice Pudding.

Lunch:  2 Whole wheat tortillas with vegenaise, hickory smoked Tofurky deli slices, and baby spinach.  Cinnamon-sugar almonds.

Afternoon Snack:  Cinnamon Coffee Cake (Joy of Vegan Baking)

Dinner:  Chickpea-Quinoa Pilaf (Veganomicon).  Baked Butternut squash.

Evening Snack:  Soy yogurt sprinkled with hemp seeds.

Exercise:  Taught 2 dance classes.


Breakfast:  Cinnamon Coffee Cake.  Black Tea.  Banana.

Lunch:  Veggie Grill!  Carne Asada wrap, sweet potato fries, and I split a chocolate pudding parfait with my husband.

Afternoon Snack:  2 pieces of Turkish Delight.  Tea with Silk creamer.

Dinner:  Vegan BLT:  whole wheat bread, vegenaise, lettuce, tomato, and veggie bacon.  Baked Beans.  Raw veggies.

Evening Snack:  Almonds and dark chocolate.

Exercise:  55 minute walk with the kids!

There you have it folks…what one week of vegan eating can look like!  I included my exercise just for fun, and so you can see how I might eat more on a day that I exercise a lot vs. a day that I don’t.

If you’ve never done it before, it can be very enlightening to track your food for a week…check out My Fitness Pal and give it a try!  See how well you are meeting your nutrient needs!

2 comments Add yours

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.