Today’s vegan summer meal plan is filled with seasonal plant based summer recipes like the tropical chia pudding, a light pasta caprese salad (no oil) for lunch, and more delicious flavorful vegan summer meals.
The meal plan serves around 1790 calories per day with 67 g protein. It serves one person for 6 days. You can use this summer meal plan for weight loss or increase serving sizes for weight maintenance or gain. If you change the meal to your desire, make sure to also change the shopping list. If you are not sure how many calories to eat based on your needs and goals, check out the tutorial here.
Easy plant Based summer MEAL PLAN
Get the full meal plan PDF with shopping list HERE>>
BREAKFAST:
Tropical Sunrise Chia Pudding (400 cal, 14.5 g protein). Make the tropical chia pudding without the soy milk and just top the chia pudding with tropical fruits:
- Chia seeds
- almond or coconut milk
- tropical fruit mix
LUNCH:
Caprese Salad (490 calories, 18.2 g protein). Make 2 batches of the recipe and divide the salad equally into 6 meal prep containers.
DINNER:
Each dinner recipe provides 4 servings.
DINNER 1: Mexican Stuffed Sweet Potatoes (860 cal, 24 g protein). Prep the whole meal and divide into 2 equal parts. Eat one half of the recipe (6 potato halves) and save the other half for Dinner 4.
DINNER 2: Italian Asparagus Gnocchi (712 cal, 28.7 g protein). Prep the whole meal and divide into 2 equal parts. Eat one half of the recipe (2 servings) and save the other half for Dinner 5.
DINNER 3: Lemon Crema Farfalle (980 cal, 48 g protein). Prep the whole meal and divide into 2 equal parts. Eat one half of the recipe (2 servings) and save the other half for Dinner 6. Recipe available in the vegan summer meal plan PDF.
DINNER 4: Second half of Dinner 1: Mexican Stuffed Sweet Potatoes ( 6 potato halves)
DINNER 5: Second half of Dinner 2: Italian Asparagus Gnocchi.
DINNER 6: Second half of Dinner 3: Lemon Crema Farfalle.
Calories & Nutrition:
This meal plan provides, on average, 1750 calories, 67 g protein, 263 g carbs, 57 g fat, and 60 g fiber daily.
You can increase your caloric intake by adding a smoothie. If you add the grapefruit banana smoothie you’ll get 2150 calories and 75 g protein per day.
Meal Prep:
You can prep your chia pudding in mason jars or recycled glass jars then top with fruits. It is best to prepare the lunch before you start the week. Simply make 2 batches of the caprese salad recipe then divide into 6 servings and store in the fridge. You can cook the dinners each night or make some ahead of time. You can also pre-cut some of the veggies for shorter cooking time during the week.
Get the printable plant based summer meal plan PDF below:
Related:
- What vegans should eat every day (+Meal Plan)
- 1200 Calorie Vegan Weight Loss Meal Plan
- Whole Food Plant Based Summer Salads