This healthy 7-day vegan meal plan delivers 1200-1300 calories per day and features diabetes-friendly foods, including low-glycemic-index carbohydrates such as oats and pulses, and healthy fats like canola oil. Thecarbohydratesare balanced throughout each day with each meal containing 40-50 grams of net carbohydrates; optional snacks contain around 15 grams of carbohydrates. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher, adjust the number of snacks or portion sizes accordingly.
Day 1
Breakfast:Peanut butter and banana toast,2 slices whole-grain bread topped with:1 tbsp (15 mL) peanut butter,1 small banana, sliced and1 cup (250 mL) plant-based beverage (e.g. unsweetened oat milk)(358calories, 48 g carbohydrates, 8 g fibre)
Lunch: Pita pockets with roasted vegetables and hummus, 3 tbsp (45 mL) hummus, roasted pepper, mushrooms, zucchini, red onion*, 1 medium-sized (6½ inch/16 cm) whole-wheat pita cut in half – spread 1½ tbsp (22 mL) hummus on each half, fill each half with roasted vegetables, 1 medium-sized fruit *to roast vegetables – place sliced vegetables in a bowl, drizzle with oil, and season with oregano, garlic powder and salt to taste. Place on a baking pan and bake in 400°F (200°C) oven until soft and tender (about 40 minutes)(400calories, 56g carbohydrates, 11g fibre)
Dinner:1 serving chickpea and cauliflower curryand1 cup (250 mL) cooked quinoa, prepared according to package instructions(478calories, 65g carbohydrates, 16g fibre)
Day 2
Breakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) nut butter added to cooked oats, 1 medium-sized fruit, sliced and added to oatmeal(367calories, 53g carbohydrates, 8g fibre)
Lunch:1 serving ofMediterranean Roasted Vegetables and chickpeas (omit the cheese garnish) and ½ cup (125 mL) berries(402 calories, 54g carbohydrates, 10g fibre)
Dinner:1 lentil burrito(use vegan options for cheese and sour cream as optional toppings), green salad,1 tbsp (15 mL) light salad dressing(425calories, 59g carbohydrates, 13g fibre)
Day 3
Breakfast: 2 oat berry pancakes,1 tbsp (15 mL) nut butter, 1 cup (250 mL) blueberries and 1 cup (250 mL) plant-based beverage (e.g. unsweetened oat milk)(397calories, 47 g carbohydrates, 7g fibre)
Lunch: 1 serving ofgarden veggie buddha bowl with lentils and tahini sauceand 1 medium-sized fruit(408calories, 53g carbohydrates, 11g fibre)
Dinner: 2servingsspinach mushroom barley pilafand4 oz.(125) g sliced, cooked tofu added to pilaf(475 calories, 51g carbohydrates, 9g fibre)
Day 4
Breakfast:Peanut butter and banana toast,2 slices whole-grain bread topped with:1 tbsp (15 mL) peanut butter,1 small banana, sliced and1 cup (250 mL) plant-based beverage (e.g. unsweetened oat milk)(358calories, 48g carbohydrates, 8 g fibre)
Lunch: Veggie and hummus sandwich with 2 slices whole-grain bread, 3 tbsp (45 mL) hummus, quarter avocado, mashed, lettuce, cucumber slices, red pepper slices (spread one slice of bread with hummus and the other with mashed avocado. Fill sandwich with lettuce, red pepper and cucumber slices) and1 medium-sized fruit(456calories, 52g carbohydrates, 12g fibre)
Dinner:1 serving oflentil burger (use vegan cheese to top burger if desired)with1 whole-grain burger bunand lettuce, sliced tomato (optional toppings)(336calories, 53g carbohydrates, 6g fibre)
Day 5
Breakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) nut butter added to cooked oats, 1 medium-sized fruit, sliced and added to oatmeal(367calories, 53g carbohydrates, 8g fibre)
Lunch: One-quarterserving (1½ cup/275 mL) ofwheat berry and apple salad, veggie sticks and 3 tbsp (45 mL) hummus(470calories, 56g carbohydrates, 10g fibre)
Dinner:1 serving ofcurried lentils and vegetableswith⅔ cup (150 mL) cooked brown rice(293calories, 55g carbohydrates, 7g fibre)
Day 6
Breakfast:2 oat berry pancakes,1 tbsp (15 mL) nut butter, 1 cup (250 mL) blueberries and 1 cup (250 mL) plant-based beverage (e.g. unsweetened oat milk)(397calories, 47 g carbohydrates, 7g fibre)
Lunch: One-third (2 cups/500 mL) serving ofsoba noodles with mushroom spinach and tofu (400calories, 54g carbohydrates, 8g fibre)
Dinner:1 cup/2 servings (250 mL) spinach and mushroom barley pilaf, 4 oz. (125 g)firm tofu sliced and cooked in 2 tsp (10 mL) canola oil – add to pilaf(475 calories, 51g carbohydrates, 9g fibre)
Day 7
Breakfast:Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) nut butter added to cooked oats, 1 medium-sized fruit, sliced and added to oatmeal(367calories, 53g carbohydrates, 8g fibre)
Lunch: 1 serving of,1 medium-sized (6½ inch/16 cm) whole-wheat pita and 3 tbsp (45 mL) hummus(390calories, 59g carbohydrates, 11g fibre)
Dinner:1 serving ofMoroccan eggplant with tomatoes,⅔ cup (150 mL) cooked brown riceand 1 cup (250 mL) canned chickpeas, drained, rinsed and added to eggplant at same time as tomatoes(474calories, 57g carbohydrates, 12g fibre)
Snack Options
Snack Options: Each of the following options provides approximately 15 g carbohydrate and 100-150 calories. Snacks are optional depending on your goals and needs.
- 1 medium-sized fruit (apple or orange) with 2 tbsp (30 mL) nuts/seeds
- 1 slice whole-grain bread with peanut butter or another nut butter
- Half pita with 2 tbsp (30 mL) hummus
- 1 cup (250 mL) edamame pods (lightly salted)
