21-Day Vegan Kickstart
21-Day Meal Plan

 

Each day during the Kickstart, we provide recipes and suggestions for every meal. Don’t let this overwhelm you. We want you to know there are tons of options, but you get to pick and choose how many recipes you make each day or week—and how much of each recipe you make. For those of you cooking for four to six people, the serving size of the provided recipes will be spot-on. But if you are cooking for just yourself or one other person, you may consider cutting the recipe in half or making the full amount and freezing it. We recommend trying to cook a big batch and eating off of it for a few days. This will save you time and keep you eating healthy meals. And for those of you cooking for one, check out the book Vegan Cooking for One by Leah Leneman. We've also added a list of vegan convenience foods.

Week 3 Menu

Week 1 | Week 2 | Week 3

 

Try the new online myKickstart Health Tracker:

myKickstart Health Tracker: Track weight, cholesterol, blood pressure, and more.

Print the basics grocery list >

Print the grocery list for the 21-Day Meal Plan >
Learn more about using the 21-Day Meal Plan >

Gluten-Free Options >

Original Kickstart meal plan used on the Kickstart iPhone app >

 

DAY 15

Breakfast: Oatmeal with Fig and Mint
Lunch: Leftover Chickpea Salad Rolls

Snack: Orange slices

Dinner: Tempeh Sloppy Joes and Summer Pasta and Bean Salad with Fresh Tomatoes and Basil (Save extra for tomorrow’s lunch.)

DAY 16

Breakfast: Frozen vegan waffles with peaches and maple syrup or cereal with plant milk and fruit       
Lunch: Vegan cup of soup or leftover Tempeh Sloppy Joes and Summer Pasta and Bean Salad with Fresh Tomatoes and Basil
Snack: Mali Chips
Dinner: Savory French Lentils and Almost Instant Brown Rice and side of steamed greens 
Dessert: Mango Lime Sorbet or Baked Cardamom Pears

DAY 17

Chinese Cuisine Day from Kickstart China Menu
Breakfast: Cornmeal Porridge
Lunch: Kickstart Dining Out for Lunch: Chinese cuisine (Look for the vegetable and tofu dishes with rice and ask for them to be steamed or sauteed with no or light oil.)
Snack/Appetizer: Lettuce Wraps
Dinner: Pumpkin and Tomato Soup with Steamed Eggplant with Garlic over Brown Rice

DAY 18

Breakfast: Steel Cut Oats (in an instant!)
Lunch: Leftover Tofu Palak “Paneer” or a veggie burger with whole wheat bread or roll, lettuce, tomato, onions, and mustard
Snack: Frozen grapes
Dinner: Red Curry Chickpea and Sweet Potato Soup with steamed spinach (drizzle of lemon on spinach)

DAY 19

Breakfast: Smoothie Day: Berry Blaster
Lunch: Chickpea Sensation Patties with Balsamic Maple Sauce
Snack/Dessert: Maple Banana Muffins or quick snack: banana
Dinner: Kickstart Dining Out: Italian

DAY 20

Breakfast: Breakfast Burrito with side of fruit
Lunch: "Bacon," Sprout, and Tomato Sandwich
Snack: Air-popped popcorn with curry powder or nutritional yeast
Dinner: Vegetable Lo Mein with Mixed Greens with Miso Dressing

DAY 21

Breakfast: Spiced Pumpkin Oatmeal with soysage (try Gimme Lean or another vegan brand)
Lunch: Leftover Vegetable Lo Mein and Mixed Greens with Miso Dressing
Snack: Cantaloupe or another available fruit
Dinner: Black Bean Chipotle Burger with Cran-Apple Quinoa
Dessert: Apple Swirl Loaf (Make enough to have for breakfast or a snack this week.)

 

Kickstart DIY: DIY is short for a do-it-yourself recipe. We want you to get into the habit of going out on your own and making meals without a recipe. If you are not feeling ready for a DIY meal, stick to a recipe. But if you are, grab that can of beans, cook up some brown rice, and top with cooked greens or some frozen mixed vegetables. Or mix your favorite fruits together and toss with soy yogurt. Let your imagination run wild with Kickstart DIY meals.

Serving Sizes: Don’t worry too much about the serving sizes of beans, grains, fruits, and vegetables. Thanks to the fiber and low-fat content, you would be hard-pressed to consume more calories than you need from these four food groups. (Exceptions include avocados, olives, etc.)

Cereal: Look for around 5 grams of fiber per serving. Avoid those that add chemical preservatives, sugar, corn syrup, and/or cane juice.                   

Bread: Look for around 4 grams of fiber per slice/serving. Avoid additives such as whey, sugar, corn syrup, caramel colorings, etc.                                

Jam: Choose all-fruit jams. These are usually not sweetened with sugar.

Beans: All beans are great. Buying them dried may be more economical, but you have to plan for the rinsing, soaking, and draining process. Canned and frozen are every bit as good.                                        

Grains: Whole grains are preferred, but as long as the ones you choose have some fiber you are fine.

Fruits: All fruits are good: whole fresh, frozen, or dried. Avoid those with added sugar and those that have the fiber removed, e.g., juiced.

Vegetables: All vegetables are good: whole fresh, frozen, or canned.
Food Allergies or Intolerance: Navigating the New Four Food Groups

Check out the menu planner on NutritionMD.org for a lot of other ideas, including breakfast, lunch, snack, and dinner ideas.

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Phone: 202-686-2210 | E-mail: pcrm@pcrm.org