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 1 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 1

Breakfast: Green Apple Oatmeal (Make enough for day 3.)
Lunch: Balsamic Zucchini Sandwich and Curried Tomato Lentil Soup (Make enough for tomorrow's lunch.)
Snack: Oatmeal Banana Bites (easy option: banana or apple)
Dinner: Fettuccine with Asparagus, Peas, and Lemon and Baked Marinated Chickpeas

DAY 2

Breakfast: Cereal, plant milk (your choice), and banana and berries
Lunch: Hummus and Sundried Tomato Wrap and cup of leftover Curried Tomato Lentil Soup (leftover from yesterday's lunch)
Snack/Dessert:
Ginger Banana Smoothie
Dinner: Moroccan Bean Stew with Sweet Potatoes with side of Couscous (Hold some leftover for day 4’s DIY dinner.)

DAY 3

Breakfast:Green Apple Oatmeal
Lunch: Blue Corn Chip Salad
Snack: Red or Green Bell Pepper strips
Dinner: Quick Black Bean Chili with mixed green salad (If you are making your own side salad, think greens, such as romaine or red leaf lettuce topped with tomato, cucumber, onion, broccoli, and your favorite low-fat vegan dressing; an easy pick is balsamic vinegar, which is very easy and a little goes a long way.)

DAY 4

Breakfast: Cereal with plant milk (your choice) and fresh or frozen berries
Lunch: Vegan cup of soup (McDougall's or Amy's) with White Bean Hummus with Fresh Thyme and Basil and whole-grain bread
Snack: Carrots and apple
Dinner: Kickstart DIY: Green, grain and a bean, example: couscous, lentil (or 1/2 cup or so leftover Quick Black Bean Chili), and kale

DAY 5

Breakfast: Smoothie Day: Green Glamour Smoothie
Lunch: Leftover DIY from last night or Miso Soup with Shiitake Mushrooms
Snack: Mango Salsa with Oven-Baked Tortilla Chips or raw veggies
Dinner: Kickstart Dining Out: Mexican

DAY 6

Breakfast: Chai Spice Pancakes and Facon Bacon (Leave a few pieces for Monday’s lunch.)
Lunch: Orange and Fennel Salad and Portobello Fajitas
Dinner: Oven-Baked Chickpea Ratatouille with Always Great Brown Rice
Dessert: Summer Fruit Compote

DAY 7

Breakfast: Tofu Breakfast Scramble
Lunch: Artichoke Hearts and Tomato Salad (Add garbanzo beans, if you like.)
Snack: Fresh berries
Dinner: Israeli Couscous with Carrots, Peas, and Red Wine Vinegar with Seared Cauliflower with Garlic and Tamari

 

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.

 

home | contact us | about us | support us | full disclaimer | privacy policy

PCRM Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste. 400, Washington, DC 20016
Phone: 202-686-2210 | E-mail: pcrm@pcrm.org