Vegan Nutrition Made Easy With Personalized Meal Plans Created By Dietitians
Raw Vegan Meal Plan
High Protein Vegan Meal Plan
Anti-Inflammatory Vegan Meal Plan
Custom Vegan Meal Plan + Coaching
Need a custom meal plan, but don't want coaching?Get A Custom Meal Plan
What Your Plan Includes
PLAN A WEEK OF MEALS AT A TIME
Each week, the planner will automatically generate a week's worth of meals and send them to you with a grocery list. Then, you can edit or regenerate them as much as you want.
CUSTOMIZE EACH DAY OF THE WEEK
Is your goal weight loss? Do you want more carbs on certain days of the week? You have full control of each day in your meal planner.
THOUSANDS OF RECIPES
We have over 5,000 curated recipes to choose from, and over 300,000 foods that you can use for tracking. Can't find something you like? Import recipes from your favorite websites, or enter them manually.
AUTOMATIC GROCERY LISTS
Don't have time to go grocery shopping? Your grocery list can be synced up to AmazonFresh or Instacart so you can get all your groceries delivered!
A vegan is someone who abstains from the use, purchase, and consumption of animal derived things as much as practically possible. The diet of a vegan consists of plants, which includes beans, legumes, whole grains, fruit, greens, root vegetables, nuts, and seeds. They exclude all things that come directly from animals or their bi-products, which include an animal's flesh, milk for their young, eggs, butter, and honey. In addition, vegans purchase clothing, apparel make up, toiletries, and household products that are vegan, free of animal derived ingredients, and that don't test on animals (cruelty-free).
A plant based diet has been shown to improve a variety of health conditions such as high cholesterol, high blood pressure, obesity, heart disease, diabetes, and GI disorders. A whole food plant based diet is advocated in the medical community to be the healthiest, rather than a vegan diet composed of processed foods. If you have a medical issue, we advise you to seek medical counsel while making any dietary and lifestyle change. At the same time, we recommend seeking out medical doctors who are educated on plant based nutrition.
There is not one macro nutrient to blame for causing weight gain, or an increase in body fat. Extra weight from body fat or muscle comes from an excess of calories, regardless of macro nutrient origin. This means, if you eat more calories than your body burns off, whether from carbs, fat, or protein, over an extended period of time, you will gain weight. Interestingly, the body converts very little excess carbohydrates into stored body fat via a process called de novo lipogenesis. Due to the energy required to turn a carbohydrate into stored body fat, the body stores excess dietary fat instead.
Vegans can eat anything that grows from the earth. This excludes anything that contains animal products or that’s derived from animals. Since vegans can eat all that comes from the earth, a huge variety of food is available to consume. Basically all of Earth’s foods can be divided into these categories: Fruits, Vegetables, Grains, Legumes, Nuts & Seeds. There are millions of recipes and ways to combine these foods. Check out IG @mealplansplus and Pinterest for awesome ideas!
The amount of protein we need is much less than we have been conditioned to believe! An increase in animal protein consumption increases risk of heart disease, colon cancer, diabetes, and high blood pressure. Of course, there's not really a problem with eating a high protein plant based diet. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. Babies and the elderly do require the most protein needs for growth and development. It’s important to understand that when protein is consumed, the body breaks it down into amino acids. It uses those amino acids according to what it needs, when it needs them. All foods contain amino acids and are therefore very easy to get enough of. (Protein deficiency does not exist and the ‘complete protein’ concept is a myth.) All foods contain some amount of all amino acids. When you consume enough calories and eat a variety of foods, you will get sufficient protein for normal bodily function, structural needs, and muscle tissue growth. No need to supplement with amino acids or protein powder either. There are many vegan athletes who don’t even focus on protein, and instead, train consistently and eat enough food to support their energy requirements.
A whole food plant based diet is advocated in the medical community as a healthy and sustainable way to lose weight. This is mainly due to the fact that whole foods like beans, greens, fruit, nuts, and seeds come with fiber in tact. Fiber is essential for satiety, blood sugar control, improving gut function, and overall calorie intake.
Absolutely! As with any diet, getting in enough calories, protein (easy to do), and a consistent weight training regimen are critical components of building muscle mass. We recommend following vegan body builders for inspiration and insight.
We know that the healthiest people around the world, including the the industrialized, Western population, get most of their calories from plants and very little of their calories from animals - this means a diet that is primarily made up of plants. Scientific data has shown that the consumption of animals greatly contributes to the cause of our leading diseases, including cardiovascular disease, high blood pressure, high cholesterol, obesity, diabetes, and colon cancer.