Many people living with diabetes choose to follow a vegan diet. A healthy vegan diet should include a variety of foods to ensure that all nutrient needs are met. The tables below provide a 7-day healthy vegan meal plan that includes breakfast, lunch and dinner offerings.
Each meal provides a relatively consistent number of calories (approximately 1200 calories per day) and carbohydrates. Adding 2 to 3 snacks may be necessary to meet your daily caloric needs. If you have diabetes and choose to follow a vegan diet, consult a registered dietitian to help ensure that you are meeting your nutritional and diabetes management goals.
To learn more about vegan diets, click here.
Sunday
| Breakfast |
|---|
| Oatmeal with apple and walnuts* (1 serving) View recipe... |
| Calories: 360 |
| Carbs: 47 grams |
| Lunch |
|---|
|
Veggie and hummus wrap: ¼ cup hummus and sautéed vegetables (eggplant, red bell pepper, zucchini). Spread hummus on a 10-inch whole wheat wrap. Fill with veggies and roll into a wrap |
| Calories: 463 |
| Carbs: 58 grams |
| Dinner |
|---|
|
Pasta and “meatballs”: 1½ cups cooked whole-grain pasta, 4 (about 120 grams) store-bought plant-based meatballs 1 cup of your favourite tomato sauce. Green salad (lettuce, tomato, cucumber) 2 tablespoons vegan salad dressing |
| Calories: 481 |
| Carbs: 51 grams |
Monday
| Breakfast |
|---|
|
2 slices wholegrain toast with ½ avocado and sliced tomato 1 cup soy/nut milk ½ cup blueberries |
| Calories: 318 |
| Carbs: 44 grams |
| Lunch |
|---|
|
Easy pumpkin soup* (1½ cap) View recipe... Kale and chickpea Caesar salad:
Kale, shreddmedilk, ½ cup roasted chickpeas, 2 tablespoons vegan Caesar dressing (such as Daiya). Drizzle dressing over salad. |
| Calories: 540 |
| Carbs: 61 grams |
| Dinner |
|---|
| Calories: 505 |
| Carbs: 52 grams |
Tuesday
| Breakfast |
|---|
|
2 slices wholegrain toast with ½ avocado and sliced tomato 1 cup soy/nut milk ½ cup blueberries |
| Calories: 318 |
| Carbs: 44 grams |
| Lunch |
|---|
|
Easy pumpkin soup* (1½ cap) View recipe... Kale and chickpea Caesar salad:
Kale, shreddmedilk, ½ cup roasted chickpeas, 2 tablespoons vegan Caesar dressing (such as Daiya). Drizzle dressing over salad. |
| Calories: 540 |
| Carbs: 61 grams |
| Dinner |
|---|
| Calories: 505 |
| Carbs: 52 grams |
Wednesday
| Breakfast |
|---|
|
Quick and easy chia pudding* (1 serving) View recipe... 1 cup soy/nut milk 1 apple |
| Calories: 280 |
| Carbs: 40 grams |
| Lunch |
|---|
|
Black bean veggie burger (store bought) on a bun Sweet potato fries (85 grams, approximately 20 fries) Raw veggies (cucumber, carrot, cherry tomato) |
| Calories: 430 |
| Carbs: 58 grams |
| Dinner |
|---|
|
Quinoa salad with black beans and tomatoes: 1 cup cooked quinoa, ½ cup canned black beans, rinsed and drained, tomatoes diced, onion diced, cilantro chopped finely, green and red bell pepper diced, ¼ cup corn kernels, frozen or fresh, salt and pepper (to taste), garlic powder (to taste) Mix 1 teaspoon grated lemon zest, 2 tablespoons fresh lime juice and 1 tablespoon vegetable oil. Toss with other ingredients. |
| Calories: 472 |
| Carbs: 69 grams |
Thursday
| Breakfast |
|---|
| Blue green power smoothie* View recipe... |
| Calories: 425 |
| Carbs: 54 grams |
| Lunch |
|---|
|
Lentil salad: 1 cup canned or pre-cooked lentils, diced cucumber, diced red onion, diced red bell pepper, 1 celery stalk diced, 1 ounce sliced almonds, arugula leaves Dressing:1 tablespoon, apple cider vinegar, 1 teaspoon mustard, 1 teaspoon minced garlic, 1 teaspoon maple syrup, salt and pepper to taste. Combine all salad ingredients in a bowl and toss with dressing. |
| Calories: 437 |
| Carbs: 52 grams |
| Dinner |
|---|
|
Spaghetti squash with balsamic roasted tomatoes* (1 serving) View recipe... 4 slices (4 ounces) baguette drizzled with olive oil and toasted. Top each slice with crushed garlic, chopped basil and chopped tomato. |
| Calories: 408 |
| Carbs: 57 grams |
Friday
| Breakfast |
|---|
| 1 English muffin topped with 1 tablespoon peanut butter and ½ banana |
| Calories: 273 |
| Carbs: 41 grams |
| Lunch |
|---|
|
Tex-Mex quinoa and veggie salad: 1 cup cooked quinoa, chopped tomatoes, chopped bell peppers ½ cup black beans, drained and rinsed, ¼ avocado diced, ¼ cup salsa. Combine all salad ingredients in a bowl and toss with salsa. |
| Calories: 412 |
| Carbs: 64 grams |
| Dinner |
|---|
|
Avocado and falafel on a pita: 1 2-ounce pita, 4 (approximately 80 grams) store-bought falafel, ¼ avocado, 4 tablespoons hummus, 2 teaspoons lemon juice, 2 teaspoons olive oil Mix avocado, hummus, lemon juice and olive oil in a food processor. Spread over warmed pita, top with cooked falafel. |
| Calories: 540 |
| Carbs: 72 grams |
Saturday
| Breakfast |
|---|
|
Tofu scramble: Crumble ½ block firm tofu into a bowl. Heat 1 teaspoon of oil in a pan, add tofu and seasonings (salt, turmeric, garlic powder). Cook, stirring, for 8 minutes. 2 slices whole-grain bread, toasted 1 apple |
| Calories: 409 |
| Carbs: 51 grams |
| Lunch |
|---|
|
Chickpea salad sandwich: ½ cup chickpeas, drained and rinsed, ¼ cup red onion, diced red bell pepper diced, 1 tablespoon vegan mayonnaise, ¼ teaspoon dijon mustard, dash garlic powder, dash onion powder, salt and pepper to taste. Combine all ingredients and spread on 2 slices whole-grain bread. 1 cup soy/nut milk 1 medium sized fruit |
| Calories: 404 |
| Carbs: 57 grams |
| Dinner |
|---|
|
Chickpea tofu stir fry with spinach, zucchini and lemon* (1 serving) View recipe... 1 cup cooked brown rice |
| Calories: 524 |
| Carbs: 67 grams |
