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7 Days Easy Vegan Meal Plan For Beginners

7 Days Easy Vegan Meal Plan For Beginners

According to the nutrients review, vegans have a 75% lower risk of developing high blood pressure than people who eat both meat and plants. A well-balanced vegan diet has been linked to a variety of health benefits, including improved weight management,  and lower odds of having certain diseases. 

Having said that, creating well-balanced and healthy meals on a vegan diet can sometimes be difficult and not easy. Especially if you have decided to go vegan only as of recently and you still have no ideas of all the available options.

This article gives you a rough idea of a healthy vegan meal plan and sample menu to help beginners to get started.

What is a vegan diet?

The vegan diet is a diet plan that excludes all animal products, including meat, fish, eggs, dairy, and honey. People decide to adopt the vegan diet and lifestyle for different reasons, such as body health issues, ethical concerns or religious principles.

Apart from that, there are also people who decide to become vegan because of their love of animals and environment. They are fully committed to stopping abuse and using animals for clothing or their flesh for food. And dedicated to shrinking their environmental footprint, as plant-based diets are thought to generate lesser greenhouse gas emissions and use fewer natural resources.

On a vegan diet, plant-based foods you can eat including:

  • Fruits and vegetables
  • Nuts and seeds (eg: chia seeds, sesame seeds)
  • Legumes (eg: beans and lentils)
  • Whole grains (eg: millet, barley, buckwheat)
  • Vegetable oils
  • Dairy alternatives (eg: soymilk, almond milk)

Whereas vegan diet can’t eat foods made from animals, including:

  • Meat (eg: beef, pork, lamb)
  • Seafood (eg: fish, crabs, prawn)
  • Poultry (eg: chicken, duck)
  • Eggs
  • Dairy products (eg: milk, cream, cheese)
  • Honey

How to start a vegan diet?

Some people do well on a vegan diet, while others fail. There are many reasons for this, but it is mostly due to unrealistic expectations. In fact, most people only wanted to eat exactly the same meals as before but vegan. And if those veganised meals didn’t taste the same as their non-vegan versions, they were disappointed and quit. Non-vegan and vegan diets are different and never taste exactly the same, but that doesn’t mean they are not tasty. Therefore, having a right and realistic perception of a vegan diet really helps you avoid wrong expectations before you start.

In addition, you are encouraged to be open to discover new vegan ingredients. You will come across lots of different ingredients you may have never heard of before. You need to be curious to try out new things, new tastes, new textures. If you keep an open mind, you will realize super fast that the number of choices to eat vegan is endless. 

Most people who start a vegan diet don't have much experience in cooking vegetables. You need to leave some time for trial and error. You might need to make something a couple of times to see what flavors, what textures are the best to your taste.

Belows is our 7 Days vegan meal plan filled with healthy and delicious Japanese plant-based meals and it is easy enough for beginners. Check them out and make sure you don’t miss it!


Day 1: Vegan Karaage Recipe (Japanese Deep Fried Soybean Popcorn Chicken Recipe)

Day 2: Easy Tomato Spaghetti Sauce Recipe with Western Style Dashi

Day 3: Chinese Style Porridge with Dashi and Oatmeal Recipe

Day 4: Vegan Rice Salad with Azuki Beans Recipe

Day 5: Chinese Style Vegetable Pot Rice Recipe

Day 6: Japanese Style Curry Udon Recipe

Day 7: Vegan Stir-Fried Rice with Soybean Meat Recipe

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