7 Day Vegan Beauty Meal Plan

Plant-based diets have become increasingly popular in recent years due to their many health benefits from promoting weight control to decreasing cardiovascular risk.

Vegan and vegetarian eating patterns tend to be rich in colorful fruits and vegetables, whole grains, legumes, nuts, and seeds and therefore full of fiber, vitamins, minerals, and phytonutrients.

My vegan beauty meal plan is completely plant-based and rich in beauty nutrients such as vitamin C, vitamin A, omega-3 fatty acids, and calcium. The plan is designed to aid in weight loss/maintenance and to promote smooth skin, shiny hair, strong nails, bright eyes, and a beautiful smile. Meals in the plan are full of flavor and texture with plenty of variety, from chocolate cherry chia seed pudding for breakfast to sweet potato lentil shepherd’s pie for dinner.

On the following pages you will find a plan for meals and snacks each day of the week with nutrition information, a full grocery list (and a separate shopping list for additional dessert ingredients), and meal prep/storage guidelines to make following the plan as easy as possible.

Each day includes breakfast, lunch, dinner, and a snack, plus an optional dessert if you are looking to maintain your weight. You can customize the plan to your needs, adding more snacks or choosing larger portions on a day you have completed a tough workout or are feeling especially hungry. If you are looking to streamline your grocery shopping, you can stick to one fruit for the snacks or one overnight oats/chia pudding variation for the week. Drinks can be customized according to your preferences– I recommend plenty of water and green tea for their beauty benefits, but you may choose seltzer, tea, coffee, or other low-sugar beverages.

All of the recipes for the plan can be found at www.lisadrayer.com. I recommend grocery shopping and meal prepping on the weekend to make following the plan as easy as possible during the week. Feel free to repeat the plan as many times as you would like for continued beauty and weight loss benefits. Enjoy!

7 Day Vegan Beauty Meal Plan

Day 1

Breakfast
Raspberry Almond Flax Overnight Oats
A big bowl of oatmeal is a great way to start your…
Lunch
Lentil Tahini Bowl
Bowls are a great healthy lunch option because they combine protein, whole…
Snack
Soy yogurt with banana
top 1 cup unsweetened soy yogurt with 1 small sliced banana
Dinner
Chickpea-Stuffed Sweet Potatoes with Garlic Spinach and Tahini Sauce
If you are looking for an easy meatless Monday meal that is…
Dessert
Chocolate Orange Farro Pudding
If you ever have leftover farro in the fridge and are craving…

Day 2

Breakfast
Kiwi Blackberry Chocolate Chip Chia Pudding
Chia pudding is the ultimate beauty breakfast that can be easily prepared…
Lunch
Black Bean Mango Avocado Wrap
This quick and easy wrap is a delicious and nutritious lunch option…
Snack
Apple with peanut butter
–1 apple with 1 tablespoon peanut butter
Dinner
Sweet Potato Lentil Shepherd’s Pie
This hearty and comforting casserole containing three of my top ten beauty…
Dessert
Walnut Brownie Bites
These brownie bites are a great dessert when you want something satisfying…

Day 3

Breakfast
Matcha Hemp Seed Blueberry Overnight Oats
A big bowl of oatmeal is a great way to start your…
Lunch
Teriyaki Baked Tempeh
Protein is an important nutrient on my Beauty Diet — it is…
Snack
Walnuts and orange
–2 tablespoons walnuts and 1 orange
Dinner
Chickpea-Stuffed Sweet Potatoes with Garlic Spinach and Tahini Sauce
If you are looking for an easy meatless Monday meal that is…
Dessert
Dates stuffed with peanut butter
–stuff 3 dates with 1 tablespoon peanut butter (1 teaspoon peanut butter…

Day 4

Breakfast
PB & J Chia Pudding
Chia pudding is the ultimate beauty breakfast that can be easily prepared…
Lunch
White Bean Tomato Avocado Bowl
This light lunch bowl is packed with beauty foods. Crisp spinach leaves…
Snack
Carrots and hummus
–1 cup baby carrots dipped in ¼ cup hummus
Dinner
One Pot Protein Pasta
Pasta is a quick and easy weeknight meal, but pasta on its…
Dessert
Strawberries and dark chocolate
–1 cup strawberries + 1 oz dark chocolate

Day 5

Breakfast
Apple Pie Overnight Oats
A big bowl of oatmeal is a great way to start your…
Lunch
Teriyaki Baked Seitan
Protein is an important nutrient on my Beauty Diet — it is…
Snack
Almonds and plum
–2 tablespoons almonds and 1 plum
Dinner
Sweet Potato Lentil Shepherd’s Pie
This hearty and comforting casserole containing three of my top ten beauty…
Dessert
Cranberry Orange “Ice Cream”
This cranberry orange “ice cream” is made completely out of fruit, so…

Day 6

Breakfast
Chocolate Cherry Chia Pudding
Chia pudding is the ultimate beauty breakfast that can be easily prepared…
Lunch
Chickpea Almond Ginger Bowl
Bowls are a great healthy lunch option because they combine protein, whole…
Snack
Guacamole and celery
–mash ½ an avocado and mix with ½ cup salsa, serve with…
Dinner
One Pot Protein Pasta
Pasta is a quick and easy weeknight meal, but pasta on its…
Dessert
Chocolate Chip Coconut Oat Cookies
These sweet and nutty cookies are almost healthy enough for breakfast! Bananas,…

Day 7

Breakfast
Raspberry Walnut Breakfast Quinoa
Quinoa for breakfast? It may sound strange, but it is a tasty…
Lunch
Teriyaki Baked Tofu
Protein is an important nutrient on my Beauty Diet — it is…
Snack
Edamame with nutritional yeast
–top 1 cup cooked edamame with 2 tablespoons nutritional yeast 
Dinner
Sweet Potato Lentil Shepherd’s Pie
This hearty and comforting casserole containing three of my top ten beauty…
Dessert
Chickpea Chocolate Chip Cookie Dough
Now you can eat raw cookie dough with a spoon and not…
Weekly Average

Daily Totals: 1543 calories, 81 g protein, 217 g carbohydrates, 61 g fiber, 64 g sugars, 50 g fat, 6 g saturated fat, 0 g trans fat, 0 mg cholesterol, 1955 mg sodium, 1158 mg calcium, 5.7 g omega-3 fats, 29898 IU vitamin A, 347 mg vitamin C, 8 mg vitamin E, 20 mg iron, 8 mg zinc

Daily Totals + dessert: 1751 calories, 85 g protein, 251 g carbohydrates, 67 g fiber, 83 g sugars, g fat, 9 g saturated fat, 0 g trans fat, 0 mg cholesterol, 2041 mg sodium, 1265 mg calcium, 6.1 g omega-3 fats, 30025 IU vitamin A, 364 mg vitamin C, 9 mg vitamin E, 22 mg iron, 9 mg zinc

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