Basic Meal Plan

Values are approximate and based on a 2,000 calorie diet. Individual needs may vary.

• For higher protein: Add tofu, tempeh, or legumes to meals, or include protein smoothies as snacks.
• For gluten-free: Substitute pasta with gluten-free alternatives and use gluten-free bread and tortillas.
• For lower budget: Focus on the pantry staples and seasonal produce; frozen vegetables can be substituted for fresh.
• For non-vegans: These meals work well as sides with animal protein if cooking for mixed dietary preferences.