Nutrition guide
3-Day Vegan Meal Plan
By Liza
A fully plant-based, three-day plan with the nutrients your body actually needs — and the volume of food a real human actually eats. Protein-rich, micronutrient-aware, and seriously delicious. No iceberg-lettuce sadness.
Day 1
- Breakfast: oatmeal with almond milk, chia, ground flax, walnuts, banana and cinnamon, plus a side of plant-protein shake.
- Lunch: tempeh & quinoa Buddha bowl with roasted sweet potato, kale, avocado and tahini-lemon dressing.
- Dinner: lentil bolognese over lentil pasta with a green salad.
- Snack: edamame with sea salt.
Day 2
- Breakfast: tofu scramble with turmeric, spinach and mushrooms on sourdough, plus avocado.
- Lunch: chickpea, cucumber and farro salad with herbs, olives and lemon.
- Dinner: black bean tacos with cabbage slaw, salsa, avocado and lime.
- Snack: apple slices with almond butter.
Day 3
- Breakfast: green smoothie with pea or hemp protein, spinach, frozen banana, peanut butter, chia and almond milk.
- Lunch: red lentil & coconut soup with brown rice and steamed broccoli.
- Dinner: tempeh stir-fry with bok choy, mushrooms, ginger and tamari over jasmine rice.
- Snack: dark chocolate with pumpkin seeds.
Where vegan plates actually win
Fiber, polyphenols, magnesium, folate, potassium — most vegans run higher than the general population, and it shows up in digestion, blood pressure, and inflammation markers.
The non-negotiables
B12: supplement, always — there is no reliable plant source. Vitamin D: especially in winter. Omega-3s: algae oil is the cleanest plant source of EPA and DHA. Iron: pair with vitamin C, avoid drinking tea/coffee within an hour of iron-rich meals. Iodine: a small daily portion of seaweed or iodized salt.