7- Day Summer Diet Plan (Vegan)

Here is a 7 day summer diet meal plan with breakfast, lunch, dinner, and snack. Healthy light vegan recipes for hot say that are also easy to make.

Be sure to also check out these summer posts:

Breakfast: Chia Pudding
- Ingredients: 3 tablespoons chia seeds, 1 cup almond milk, 1 tablespoon maple syrup, 1/2 teaspoon vanilla extract, fresh berries.
- Instructions: Mix chia seeds, almond milk, maple syrup, and vanilla in a bowl. Refrigerate overnight. Top with fresh berries before serving.
Lunch: Avocado Toast
- Ingredients: 2 slices whole grain bread, 1 ripe avocado, lemon juice, salt, pepper, cherry tomatoes.
- Instructions: Toast the bread. Mash the avocado with lemon juice, salt, and pepper. Spread on toast and top with sliced cherry tomatoes.
Dinner: Veggie Stir-Fry
- Ingredients: 1 tablespoon olive oil, 1 onion, 2 cloves garlic, 1 bell pepper, 1 zucchini, 1 carrot, 2 tablespoons soy sauce, 1 teaspoon sesame oil, cooked rice.
- Instructions: Heat oil and sauté onion and garlic. Add chopped vegetables and stir-fry until tender. Add soy sauce and sesame oil. Serve over rice.
Snack: Cucumber Slices with Hummus
- Ingredients: 1 cucumber, 1/2 cup hummus.
- Instructions: Slice cucumber and serve with hummus.

Breakfast: Smoothie Bowl
- Ingredients: 1 banana, 1/2 cup frozen berries, 1/2 cup spinach, 1 cup almond milk, granola, coconut flakes.
- Instructions: Blend banana, berries, spinach, and almond milk. Pour into a bowl and top with granola and coconut flakes.
Lunch: Quinoa Salad
- Ingredients: 1 cup cooked quinoa, cherry tomatoes, cucumber, red onion, olive oil, lemon juice, salt, pepper.
- Instructions: Mix quinoa with chopped tomatoes, cucumber, and onion. Dress with olive oil, lemon juice, salt, and pepper.
Dinner: Vegan Tacos
- Ingredients: 2 cups cooked lentils, taco seasoning, corn tortillas, lettuce, salsa, avocado.
- Instructions: Heat lentils with taco seasoning. Serve on tortillas with lettuce, salsa, and sliced avocado.
Snack: Apple Slices with Almond Butter
- Ingredients: 1 apple, 1/4 cup almond butter.
- Instructions: Slice apple and serve with almond butter.

Breakfast: Overnight Oats
- Ingredients: 1/2 cup rolled oats, 1/2 cup almond milk, 1 tablespoon chia seeds, 1/2 banana, 1 tablespoon peanut butter, cinnamon.
- Instructions: Mix all ingredients in a jar and refrigerate overnight. Stir and enjoy in the morning.
Lunch: Chickpea Salad Sandwich
- Ingredients: 1 can chickpeas, 1/4 cup vegan mayo, 1 celery stalk, 1/4 onion, lemon juice, salt, pepper, whole grain bread.
- Instructions: Mash chickpeas and mix with mayo, chopped celery, onion, lemon juice, salt, and pepper. Serve on bread.
Dinner: Pasta Primavera
- Ingredients: Pasta, olive oil, garlic, asparagus, cherry tomatoes, zucchini, lemon zest, nutritional yeast.
- Instructions: Cook pasta. Sauté garlic and vegetables. Mix with pasta, lemon zest, and nutritional yeast.
Snack: Mixed Nuts
- Ingredients: 1/2 cup mixed nuts.
- Instructions: Serve as is.

Breakfast: Fruit Salad
- Ingredients: Mixed seasonal fruits, lemon juice, mint.
- Instructions: Chop fruits and mix with a squeeze of lemon juice and chopped mint.
Lunch: Veggie Wrap
- Ingredients: Whole wheat wrap, hummus, mixed salad greens, sliced cucumber, bell peppers, carrots.
- Instructions: Spread hummus on wrap, add greens and sliced veggies, roll up and serve.
Dinner: Buddha Bowl
- Ingredients: Cooked brown rice, roasted chickpeas, avocado, carrot, red cabbage, tahini sauce.
- Instructions: Assemble rice, chickpeas, sliced veggies in a bowl. Drizzle with tahini sauce.
Snack: Popcorn
- Ingredients: 1/4 cup popcorn kernels, 1 teaspoon olive oil, salt
- Instructions: Heat oil in a pot, add popcorn kernels, cover, and cook until popping slows. Season with salt.

Breakfast: Mango Coconut Yogurt
- Ingredients: 1 cup coconut yogurt, 1 mango, a handful of almonds, honey (optional).
- Instructions: Dice mango and mix into coconut yogurt. Top with almonds and a drizzle of honey if desired.
Lunch: Lentil Soup
- Ingredients: 1 cup lentils, 1 onion, 2 carrots, 2 celery stalks, 1 garlic clove, 4 cups vegetable broth, 1 teaspoon thyme, salt, pepper.
- Instructions: Sauté chopped onion, carrots, celery, and garlic until soft. Add lentils, broth, thyme, salt, and pepper. Simmer until lentils are tender.
Dinner: Stuffed Bell Peppers
- Ingredients: 4 bell peppers, 1 cup rice, 1 can black beans, 1 cup corn, 1 jar salsa, 1 teaspoon cumin, cilantro.
- Instructions: Cook rice. Mix with black beans, corn, salsa, and cumin. Stuff mixture into halved and seeded bell peppers. Bake at 375°F for 30 minutes. Garnish with cilantro.
Snack: Carrot Sticks with Tahini Dip
- Ingredients: 2 carrots, 1/4 cup tahini, lemon juice, salt.
- Instructions: Slice carrots into sticks. Mix tahini with lemon juice and salt for dipping.

Breakfast: Toasted Bagel with Cashew Cream Cheese
- Ingredients: 1 bagel, 1/4 cup cashew cream cheese, cucumber slices, red onion.
- Instructions: Toast bagel, spread with cashew cream cheese, top with cucumber and onion.
Lunch: Tomato Basil Pasta
- Ingredients: Pasta, fresh tomatoes, fresh basil, olive oil, garlic, salt.
- Instructions: Cook pasta. Sauté chopped tomatoes and garlic in olive oil. Toss pasta with tomato mixture, fresh basil, and salt.
Dinner: Veggie Burger
- Ingredients: Vegan burger patty, whole grain bun, lettuce, tomato, onion, ketchup, mustard.
- Instructions: Grill or pan-fry burger patty. Assemble burger with lettuce, tomato, onion, ketchup, and mustard on bun.
Snack: Peach Slices
- Ingredients: 1 peach.
- Instructions: Slice peach and enjoy.

Breakfast: Berry Parfait
- Ingredients: 1 cup vegan yogurt, mixed berries, granola.
- Instructions: Layer yogurt, berries, and granola in a glass.
Lunch: Roasted Vegetable Salad
- Ingredients: Mixed greens, cherry tomatoes, zucchini, bell pepper, red onion, olive oil, balsamic vinegar.
- Instructions: Roast chopped vegetables with olive oil. Toss with greens and drizzle with balsamic vinegar.
Dinner: Vegan Pizza
- Ingredients: Pizza dough, tomato sauce, vegan cheese, assorted toppings (mushrooms, olives, artichokes), basil.
- Instructions: Spread sauce on dough, top with cheese and other toppings. Bake as directed. Garnish with fresh basil.
Snack: Dark Chocolate
- Ingredients: A few squares of vegan dark chocolate.
- Instructions: Enjoy as a sweet treat to end the day.

This plan combines simplicity and nutrition with a variety of flavors to keep your meals interesting and satisfying throughout the week.

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