ANIMALS ARE to experiment on, eat, wear,

use for entertainment, or

NOT OURS abuse in any other way.

PETA’s Two-Week Vegan Meal Plan

FREE Vegan Starter Kit More Recipes

(https://www.peta.org/living/food/free- (https://www.peta.org/recipes/) (https://sup
vegan-starter-kit/)

Are you ready to eat better, get healthier, and take steps to make the world a better place? Well,
you’ve come to the perfect place. You can accomplish all these goals by going vegan
(https://www.peta.org/living/food/free-vegan-starter-kit/), all while enjoying delicious, satisfying
meals. Whether you’re a brand new vegan (https://www.peta.org/living/food/making-transition-
vegetarian/top-six-tips-vegetarian/) who isn’t sure where to get started, or a longtime vegan just
looking to shake up your current routine and try something new, PETA’s Two-Week Sample Vegan
Meal Plan is perfect for everyone! Give these recipes a try today.

Day 1

Breakfast Lunch

Avocado toast with garbanzo beans Strawberry-almond-kale salad with citrus

(https://www.peta.org/recipes/avocado- vinaigrette
toast-garbanzo-beans/) (https://www.peta.org/recipes/strawberry-
almond-kale-salad-with-citrus-vinaigrette/)

(https://www.peta.org/recipes/avocado-
toast-garbanzo-beans/) (https://www.peta.org/recipes/strawberry-
almond-kale-salad-with-citrus-vinaigrette/)
Dinner Snack

Tofu ricotta spinach lasagna Fresh veggies and hummus

(https://www.peta.org/recipes/tofu-
spinach-lasagne/)

(https://www.peta.org/wp-
content/uploads/2017/12/hummus-and-
(https://www.peta.org/recipes/tofu- basil.jpg)
spinach-lasagne/)

Day 2

Breakfast Lunch

Healthful triple-layer smoothie Gardein fishless tacos

(https://www.peta.org/recipes/detox- (https://www.peta.org/recipes/fish-tacos/)
smoothie/)

(https://www.peta.org/recipes/fish-tacos/)
(https://www.peta.org/recipes/detox-
smoothie/)

Dinner Snack

Colorful macro bowl Popcorn with nutritional yeast

(https://www.peta.org/recipes/vegan- (https://www.peta.org/living/food/nutritiona
macro-bowl/) l-yeast-only-sounds-gross/)
(https://www.peta.org/recipes/vegan- (https://www.peta.org/wp-
macro-bowl/) content/uploads/2015/09/popcorn-and-
chips.jpg)

Day 3

Breakfast Lunch

Potato pancakes with vegan sour cream Black bean veggie burger
(https://www.peta.org/living/food/classic- (https://www.peta.org/recipes/buddhist-
potato-pancakes/) chefs-black-bean-veggie-burger/)

(https://www.peta.org/living/food/classic- (https://www.peta.org/recipes/buddhist-
potato-pancakes/) chefs-black-bean-veggie-burger/)© The
Buddhist Chef (http://www.thebuddhistchef.com/)

Dinner Snack

Enchilada pie Spicy buffalo cauliflower ‘wings’

(https://www.peta.org/recipes/enchilada- (https://www.peta.org/recipes/spicy-buf-
pie/) falo-cauliflower-wings/)
(https://www.peta.org/recipes/enchilada- (https://www.peta.org/recipes/spicy-buf-
pie/) falo-cauliflower-wings/)

Day 4

Breakfast Lunch

Buddhist Chef’s tofu scramble Avocado reuben

(https://www.peta.org/recipes/buddhist- (https://www.peta.org/recipes/avocado-
chefs-tofu-scramble/) reuben/)

(https://www.peta.org/recipes/buddhist- (https://www.peta.org/recipes/avocado-
chefs-tofu-scramble/)© The Buddhist Chef reuben/)
(http://www.thebuddhistchef.com/)

Dinner Snack

Raw lasagna with walnut meat Baked kale chips

(https://www.peta.org/recipes/delicious- (https://www.peta.org/living/food/kale-
raw-vegan-lasagne/) chips/)
(https://www.peta.org/recipes/delicious- (https://www.peta.org/living/food/kale-
raw-vegan-lasagne/) chips/)

Day 5

Breakfast Lunch

Bagel with peanut butter and bananas Tempeh BLT sandwich

(https://www.peta.org/living/food/7-ways- (https://www.peta.org/recipes/quick-blt/)
eat-bagel/) with vegan bacon
(https://www.peta.org/living/food/diy-ba-
con-recipes/)

(https://www.peta.org/living/food/7-ways-
eat-bagel/)
(https://www.peta.org/recipes/quick-blt/)

Dinner Snack

Italian vegetable stew Three-ingredient nice cream

(https://www.peta.org/recipes/giambotta- (https://www.peta.org/recipes/three-ingre-
italian-vegetable-stew/) dient-vegan-ice-cream/)

(https://www.peta.org/recipes/three-ingre-
dient-vegan-ice-cream/)
(https://www.peta.org/recipes/giambotta-
italian-vegetable-stew/)© Marie Laforêt

Day 6

Breakfast Lunch

Egg-free french toast Plant-based mac ‘n’ cheese

(https://www.peta.org/recipes/vegan- (https://www.peta.org/recipes/vegan-mac-
french-toast/) aroni-and-cheese/)

(https://www.peta.org/recipes/vegan- (https://www.peta.org/recipes/vegan-mac-
french-toast/) aroni-and-cheese/)

Dinner Snack

Eggless cobb salad Celery and peanut butter

(https://www.peta.org/recipes/vegan-cobb-
salad-with-honey-mustard-dressing/)

(https://www.peta.org/recipes/vegan-cobb-
salad-with-honey-mustard-dressing/)

(https://www.peta.org/wp-
content/uploads/2017/12/celery-peanut-
butter.jpg)Freeimages.com/PattiAdair

Day 7

Breakfast Lunch

Vegan yogurt Spicy kale soup with pepitas

(https://www.peta.org/living/food/get-cul- (https://www.peta.org/living/food/spicy-
tured-with-these-vegan-yogurt-brands/) kale-soup-pepitas/)
with fresh fruit, nuts, and seeds

(https://www.peta.org/living/food/spicy-
(https://www.peta.org/living/food/get-cul- kale-soup-pepitas/)©Amy Green
tured-with-these-vegan-yogurt-brands/)

Dinner Snack

General Tso’s sweet and spicy tofu Vegan turkey and cheese roll-ups
(https://www.peta.org/recipes/buddhist- (https://www.peta.org/recipes/faux-turkey-
chefs-general-tsos-tofu/) and-cheese-roll-up/)

(https://www.peta.org/recipes/buddhist- (https://www.peta.org/recipes/faux-turkey-
chefs-general-tsos-tofu/)© The Buddhist Chef and-cheese-roll-up/)
(http://www.thebuddhistchef.com/)

Day 8

Breakfast Lunch

Cereal and fresh fruit Southwest Salad with Chili-Lime Dressing

(https://www.peta.org/recipes/southwest-
salad-with-creamy-chili-lime-dressing/)

(https://www.peta.org/wp-
content/uploads/2017/12/cereal-box-and-
milk.jpg) (https://www.peta.org/recipes/southwest-
salad-with-creamy-chili-lime-dressing/)

Dinner Snack

Stuffed crust tomato basil pizza ‘Beef’ and orzo-stuffed bell peppers
(https://www.peta.org/recipes/stuffed- (https://www.peta.org/recipes/beef-orzo-
crust-tomato-basil-pizza-with-vegan- stuffed-peppers/)
mozzarella/)

(https://www.peta.org/recipes/beef-orzo-
(https://www.peta.org/recipes/stuffed- stuffed-peppers/)
crust-tomato-basil-pizza-with-vegan-
mozzarella/)

Day 9

Breakfast Lunch
Green Shake With Coconut Whipped Eggless salad sandwich
Cream (https://www.peta.org/recipes/tofu-egg-
(https://www.peta.org/recipes/minty-ve- salad/)
gan-st-patricks-day-shake/)

(https://www.peta.org/recipes/tofu-egg-
(https://www.peta.org/recipes/minty-ve- salad/)
gan-st-patricks-day-shake/)

Dinner Snack

Kale and black-eyed pea stew Dairy-free mozzarella sticks

(https://www.peta.org/living/food/superfoo (https://www.peta.org/recipes/vegan-moz-
d-cuisine-kale-black-eyed-pea-stew/) zarella-sticks/)

(https://www.peta.org/living/food/superfoo (https://www.peta.org/recipes/vegan-moz-
d-cuisine-kale-black-eyed-pea-stew/)© zarella-sticks/)
Superfood Cuisine (http://www.juliemorris.net/)

Day 10

Breakfast Lunch

Oatmeal with fresh fruit Bean and kale bowl with lemon-dill tahini
(https://www.peta.org/recipes/rice-bean-
kale-lemon-dill-tahini-bowl/)
(https://www.peta.org/wp- (https://www.peta.org/recipes/rice-bean-
content/uploads/2017/12/blueberries- kale-lemon-dill-tahini-bowl/)
531209_1280.jpg)

Dinner Snack

Vegan Kimbap (aka Gimbap) Alehouse agave and chipotle mixed nuts
(https://www.peta.org/recipes/vegan-kim- (https://www.peta.org/recipes/alehouse-
bap-korean-sushi-roll/) agave-chipotle-mixed-nuts/)

(https://www.peta.org/recipes/vegan-kim- (https://www.peta.org/recipes/alehouse-
bap-korean-sushi-roll/) agave-chipotle-mixed-nuts/)© Amy Roth Photo

Day 11

Breakfast Lunch

Coconut berry chia parfait Spinach salad with orange-sesame dress-

(https://www.peta.org/recipes/coconut- ing
chia-berry-parfait/) (https://www.peta.org/recipes/sumptuous-
spinach-salad-orange-sesame-dressing/)
(https://www.peta.org/recipes/coconut- (https://www.peta.org/recipes/sumptuous-
chia-berry-parfait/) spinach-salad-orange-sesame-
dressing/)Good-Saint.com (http://www.good-saint.com/)

Dinner Snack

Tempeh tequila taco sliders Tomato, cucumber, and basil salad

(https://www.peta.org/recipes/tempeh- (https://www.peta.org/recipes/tomato-cu-
tequila-taco-sliders/) cumber-basil-salad/)

(https://www.peta.org/recipes/tempeh- (https://www.peta.org/recipes/tomato-cu-
tequila-taco-sliders/) cumber-basil-salad/)

Day 12

Breakfast Lunch

Buffalo tofu-scramble tacos Slow cooker chili

(https://www.peta.org/recipes/buffalo-tofu- (https://www.peta.org/recipes/slow-
scramble-breakfast-tacos/) cooker-chili/)
(https://www.peta.org/recipes/buffalo-tofu- (https://www.peta.org/recipes/slow-
scramble-breakfast-tacos/) cooker-chili/)

Dinner Snack

Fish-free sliders with spicy mango slaw Deviled potatoes

(https://www.peta.org/recipes/fish-sliders- (https://www.peta.org/recipes/delicious-
spicy-mango-slaw/) deviled-eggs/)

(https://www.peta.org/recipes/fish-sliders- (https://www.peta.org/recipes/delicious-
spicy-mango-slaw/) deviled-eggs/)

Day 13

Breakfast Lunch

Bagels with cashew cream and tomato lox Tuna-free chickpea salad sandwich
(https://www.peta.org/recipes/vegan- (https://www.peta.org/living/food/perfect-
bagel-and-lox/) packed-lunch-mock-tuna-salad/)

(https://www.peta.org/recipes/vegan- (https://www.peta.org/living/food/perfect-
packed-lunch-mock-tuna-salad/)
bagel-and-lox/)© Carrots & Flowers
(http://www.carrotsandflowers.com/)

Dinner Snack

Spicy sesame noodles Vegan spinach and artichoke dip cups

(https://www.peta.org/recipes/spicy- (https://www.peta.org/recipes/vegan-
sesame-noodles/) spinach-and-artichoke-dip-cups/)

(https://www.peta.org/recipes/spicy- (https://www.peta.org/recipes/vegan-
sesame-noodles/) spinach-and-artichoke-dip-cups/)

Day 14

Breakfast Lunch

Berry breakfast parfait Rainbow kale salad

(https://www.peta.org/recipes/berry-break- (https://www.peta.org/recipes/rainbow-
fast-parfait/) kale-salad/)

(https://www.peta.org/recipes/berry-break- (https://www.peta.org/recipes/rainbow-
fast-parfait/) kale-salad/)

Dinner Snack

Beyond Chicken pot pie empanadas Tofu fries

(https://www.peta.org/recipes/chicken-pot- (https://www.peta.org/recipes/crunchy-
pie-empanadas-vegan/) baked-tofu-fries/)
(https://www.peta.org/recipes/chicken-pot- (https://www.peta.org/recipes/crunchy-
pie-empanadas-vegan/) baked-tofu-fries/)

Want more inspiration? Check out these resources from PETA:

ALL THE BEST TIPS AND RESOURCES FOR GOING VEGAN IN THE NEW YEAR
(HTTPS://WWW.PETA.ORG/LIVING/FOOD/BEST-TIPS-RESOURCES-HOW-WHY-GO-VEGAN/)

‘ACCIDENTALLY VEGAN’ SNACK LIST

(HTTPS://WWW.PETA.ORG/LIVING/FOOD/ACCIDENTALLY-VEGAN/)

OUR FAVORITE VEGAN PRODUCTS (HTTPS://WWW.PETA.ORG/LIVING/FOOD/MEAT-DAIRY-

PRODUCTS-DELICIOUS-VEGAN-REPLACEMENTS/)

MAKING THE TRANSITION (HTTPS://WWW.PETA.ORG/LIVING/FOOD/MAKING-TRANSITION-

VEGETARIAN/TOP-SIX-TIPS-VEGETARIAN/)

Our free vegan starter kit (https://www.peta.org/living/food/free-vegan-starter-kit/) has tips and

information about going vegan. For animals (https://www.peta.org/issues/animals-used-for-
food/factory-farming/), the environment (https://www.peta.org/issues/animals-used-for-food/meat-
environment/), and your health (https://www.peta.org/issues/animals-used-for-food/eating-health/),
order one today.

I WANT A FREE VEGAN

STARTER KIT!
(HTTPS://WWW.PETA.ORG/LIVING/FOOD/FREE-
VEGAN-STARTER-KIT/)

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 (https://www.peta.org/living/foo (https://www.peta.org/living/en (https://www.peta.org/living/foo
staff-vegan-holiday-recipes/) cruises-adds-vegan-menus/) reuse/)

Your New Go-To Carnival Cruises From Office to

Holiday Recipe Earns PETA Award Oasis: How
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(https://www.peta.org/living/food/peta-
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staff-vegan-
© Vegan Huggs | © From
vegan-menus/) reuse/)
holiday-recipes/)
the Comfort of My Bowl © Carnival © iStock.com/onurdongel

Also of Interest
Low-Fat Vegan Meals to Fill You Up (Under 500 Calories) (https://www.peta.org/living/food/low-fat-vegan-recipes/)
17 Gluten-Free Vegan Recipes for Every Meal (https://www.peta.org/living/food/gluten-free-vegan-recipes/)
Curious About Vegan Keto? Check Out These... (https://www.peta.org/living/food/vegan-keto-tips-recipes/)