7 Day Heart Healthy Vegan Meal Plan

Maintaining a heart healthy diet is crucial for overall well-being, and a vegan diet can be an excellent way to achieve this. Here's a 7 day meal plan that focuses on protecting your heart with delicious vegan options. Each day includes a balanced meal plan to keep your heart healthy.

Day 1: Fresh Start Monday

Breakfast:

Start your day with a green smoothie made from spinach, banana, almond milk, chia seeds, and a spoonful of flaxseeds for that extra omega-3 boost.

Lunch:

Enjoy a quinoa salad loaded with chickpeas, cucumber, tomatoes, olives, and a tangy lemon-tahini dressing.

Dinner:

Delight in a bowl of lentil and vegetable stew packed with carrots, potatoes, celery, and tomatoes, seasoned with garlic and thyme.

Snacks:

Opt for an apple with a handful of almonds or carrot sticks with hummus. 

Learn more about heart-healthy vegan diets | Explore vegan smoothie recipes

Day 2: Tasty Tuesday

Breakfast:

Overnight oats topped with berries, chia seeds, and a drizzle of maple syrup to start your day with a sweet, nutritious kick.

Lunch:

A hearty bowl of black bean soup paired with a side of avocado toast on whole-grain bread.

Dinner:

Tofu stir-fry with a mix of broccoli, bell peppers, snap peas, and a ginger-soy sauce served over brown rice.

Snacks:

Sliced cucumber with guacamole or a handful of mixed nuts. Discover more vegan breakfast ideas | Try different tofu recipes

Day 3: Wellness Wednesday

Breakfast:

A refreshing acai bowl with granola, fresh fruits, and a sprinkle of coconut flakes for a tropical start.

Lunch:

A chickpea and spinach curry served with a side of steamed basmati rice.

Dinner:

Stuffed bell peppers with quinoa, black beans, corn, and a blend of spices, baked to perfection.

Snacks:

Fresh fruit salad or roasted chickpeas for a crunchy snack. 

Explore acaibowl toppings | Get curry recipes here

Day 4: Thriving Thursday

Breakfast:

A hearty avocado toast with cherry tomatoes and a sprinkle of hemp seeds on whole-grain bread.

Lunch:

A vibrant Buddha bowl with mixed greens, roasted sweet potatoes, edamame, quinoa, and a creamy tahini dressing.

Dinner:

Spaghetti with a rich tomato sauce made from fresh tomatoes, basil, garlic, and olive oil, served with a side salad.

Snacks:

A smoothie made with banana, almond butter, and plant-based protein powder or a small handful of dried apricots. Best avocado toast recipes | Buddha bowl inspirations

Day 5: Flavorful Friday

Breakfast:

A chia pudding made with almond milk, vanilla, and topped with fresh berries and a sprinkle of cinnamon.

Lunch:

A falafel wrap with lettuce, tomatoes, cucumber, and a drizzle of tahini sauce.

Dinner:

A delicious vegetable lasagna with layers of zucchini, spinach, mushrooms, and a savory tomato sauce.

Snacks:

Sliced bell peppers with hummus or a few dates stuffed with almond butter. 

Chia pudding variations | Perfect falafel wrap recipe

Day 6: Satisfying Saturday

Breakfast:

A warm bowl of oatmeal topped with sliced bananas, walnuts, and a dash of cinnamon.

Lunch:

A big bowl of vegan chili with kidney beans, tomatoes, bell peppers, and corn, served with a side of whole-grain cornbread.

Dinner:

Grilled portobello mushrooms marinated in balsamic vinegar, served with a quinoa salad and steamed asparagus.

Snacks:

Apple slices with peanut butter or a small bowl of trail mix. 

Top oatmeal recipes | vegan chili recipes

Day 7: Restorative Sunday

Breakfast:

Vegan pancakes topped with fresh strawberries, maple syrup, and a sprinkle of chia seeds.

Lunch:

A nourishing bowl of miso soup with tofu, seaweed, and sliced scallions.

Dinner:

Sweet potato and black bean enchiladas with a side of Mexican rice and guacamole.

Snacks:

A handful of blueberries or air-popped popcorn seasoned with nutritional yeast. 

Vegan pancake recipes | Explore miso soup variations.