Vegan diet: what the menu looks like for the whole week

A vegan diet can help you keep your heart healthy. Observational studies have reported that vegans may have a 75% lower risk of developing high blood pressure and a 42% lower risk of dying from heart disease.

Several studies have reported that vegan diets are much more effective at lowering blood sugar, lowering LDL cholesterol and total cholesterol than the diets they have been compared to.

What is a vegan diet?

Veganism is defined, according to, as a way of life that seeks to exclude all forms of animal exploitation and all forms of cruelty to animals, whether food, clothing or other purposes. For these reasons, the vegan diet eliminates all animal products, including meat, eggs and dairy products.

If you want to try the vegan diet, below is an example of a menu designed for a whole week.


  • Breakfast: vegan sandwich with tofu, lettuce, tomatoes, turmeric and tea with vegetable milk.
  • Lunch: salad with spiralized zucchini (obtained with a vegetable spiralizer) and quinoa, with peanut dressing.
  • Dinner: red lentils and spinach, on a bed of wild rice.


  • Breakfast: oatmeal left to soak overnight, with fruit, vegetable milk, chia seeds and nuts according to your preferences.
  • Lunch: a sauerkraut with sauerkraut, onions and mushrooms or vegan sandwich, with your favorite ingredients.
  • Dinner: pasta with bolognese sauce with lentils and a salad, as a side dish.


  • Breakfast: smoothie with mango and spinach, prepared with vegetable milk and a muffin with bananas, flax seeds and nuts.
  • Lunch: tofu sandwich with a tomato salad.
  • Dinner: vegan chili, on a bed of amaranth.


  • Breakfast: wholemeal toast, hazelnut butter, bananas and vegetable yogurt.
  • Lunch: tofu and noodles soup with vegetables.
  • Dinner: sweet potatoes baked in shell, with lettuce, corn, beans, cashews and guacamole.


  • Breakfast: vegan omelette (eggs are replaced with chickpea flour) and onions and a cappuccino made with vegetable milk.
  • Lunch: vegan tacos, with mango and pineapple sauce sauce.
  • Dinner: tempeh prepared in a pan (stir-fry), with Chinese cabbage bok choy and broccoli.


  • Breakfast: wrap with spinach and chopped tofu and a glass of vegetable milk.
  • Lunch: red lentil soup, with tomatoes and kale, with wholemeal toast and hummus.
  • Dinner: sushi rolls with vegetables, miso soup with edamame.


  • Breakfast: pancakes with chickpeas, guacamole and salsa, plus a glass of orange juice.
  • Lunch: vegan quiche tart with tofu, along with sauteed vegetables (like spinach or kale).
  • Dinner: vegan spring packages.

Healthy vegan snacks
When you're full of ideas, snacks are a great way to energize yourself and keep your hunger at bay, when you have some time until the next meal.
Here are some vegan options you can try:

  • fresh fruit with a little walnut butter
  • hummus and vegetables
  • fried naut
  • fruit and nut bars
  • chia pudding
  • Homemade muffins
  • Whole wheat pita with salsa and guacamole
  • cereals with vegetable milk
  • edamame
  • whole wheat salted biscuits and cashew paste
  • a vegetable milk latte or a cappuccino with vegetable milk.

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