Vegan
Plant-Based Week
A varied, entirely plant-based menu built on legumes, whole grains and nuts. B12 needs a dietitian's review.
35Meals
BeginnerDifficulty
General information. This sample programme is educational and is not medical advice.
Sample Flow
7-day meal breakdown
General meal suggestions for breakfast, snacks, lunch and dinner, day by day — samples you can adapt.
- Kahvaltı Whole wheat bread with tahini and molasses 2 dilim + Tomato and cucumber slices 1 tabak + Oatmeal with almond milk 1 kâse
- Ara Öğün Walnuts 1 avuç
- Öğle Yemeği Green beans in olive oil 1 tabak + Bulgur pilaf 1 kâse + Cacık (soy yogurt and cucumber) 1 kâse
- İkindi Seasonal fruit 1 orta boy
- Akşam Yemeği Lentil soup 1 kâse + Smoky eggplant salad 1 porsiyon + Whole wheat bread 1 dilim
- Kahvaltı Hummus on whole wheat toast 1 porsiyon + Assorted olives 1 avuç + Arugula and cucumber 1 tabak
- Ara Öğün Dried apricots 4-5 adet
- Öğle Yemeği Chickpea stew 1 tabak + Bulgur pilaf 1 kâse + Seasonal green salad 1 tabak
- İkindi Roasted almonds 1 avuç
- Akşam Yemeği Ezogelin soup (red lentil and bulgur soup) 1 kâse + Leeks in olive oil 1 tabak + Whole wheat bread 1 dilim
- Kahvaltı Oat porridge with dried fruit 1 kâse + Tahini and molasses 1 yemek kaşığı + Orange slices 1 tabak
- Ara Öğün Hazelnuts 1 avuç
- Öğle Yemeği Quinoa salad 1 kâse + Artichokes in olive oil 1 porsiyon + Whole wheat bread 1 dilim
- İkindi Apple 1 orta boy
- Akşam Yemeği Mixed vegetable stew 1 tabak + Bulgur pilaf 1 kâse + Chickpea salad 1 kâse
- Kahvaltı Avocado on whole wheat bread 2 dilim + Tomato slices 1 tabak + Oat porridge with almond milk 1 kâse
- Ara Öğün Raisins 1 avuç
- Öğle Yemeği Lentil balls 1 porsiyon + Green salad 1 tabak + Lemon wedge 1 adet
- İkindi Walnuts 1 avuç
- Akşam Yemeği Tomato soup 1 kâse + Stuffed peppers in olive oil 1 porsiyon + Whole wheat bread 1 dilim
- Kahvaltı Olives with tahini and molasses 1 tabak + Cucumber slices 1 tabak + Muesli with almond milk 1 kâse
- Ara Öğün Chestnuts 3-4 adet
- Öğle Yemeği Borlotti beans in olive oil 1 tabak + Rice pilaf 1 kâse + Pickles 1 porsiyon
- İkindi Pear 1 orta boy
- Akşam Yemeği Vegetable soup 1 kâse + Babaganoush (smoky eggplant dip) 1 porsiyon + Whole wheat bread 1 dilim
- Kahvaltı Hummus with olive oil bread 1 porsiyon + Tomato and pepper 1 tabak + Oats with dried fruit 1 kâse
- Ara Öğün Peanut spread on bread 1 dilim
- Öğle Yemeği Sautéed tofu 1 tabak + Bulgur pilaf 1 kâse + Seasonal salad 1 tabak
- İkindi Grapes 1 avuç
- Akşam Yemeği Lentil soup 1 kâse + Stuffed vine leaves in olive oil 1 porsiyon + Whole wheat bread 1 dilim
- Kahvaltı Olives and tomatoes 1 tabak + Whole wheat bread 2 dilim + Fruit smoothie with oat milk 1 su bardağı
- Ara Öğün Pistachios 1 avuç
- Öğle Yemeği Sautéed tempeh 1 tabak + Quinoa pilaf 1 kâse + Arugula salad 1 tabak
- İkindi Dried figs 2-3 adet
- Akşam Yemeği Cauliflower soup 1 kâse + Charred vegetable plate 1 porsiyon + Whole wheat bread 1 dilim