A big question people ask me all time is understanding what is a good vegan meal plan. It’s a really good question when you think about it because for the most part, we’ve all be conditioned to eat meat in North America. So, the thought of cutting out meat and dairy leaves us with what choices! OMG, I’m going to starve myself to death!

First off, I know what’s worked for me but I can’t say it will work for everyone. There are MANY vegans who are unhealthy or have a major candida problem because they’re taking in a crazy amount of sugars and starches. When it comes to a good vegan meal plan I base everything off what I have experienced from my own testing with my own body.

If you’re going to cut out meat and dairy, you’re going to lose A TON of nutrients and fat that you’ll need to get other places. Not to mention Iron, one of the most important things.

If you want an entire break down I STRONGLY suggest you check out Thrive – The Vegan Nutrion Guide. This blog post would be really, really long to sum everything up! BUT, I will still give you a few pointers.

If you’re looking to go vegan or you already are a vegan ask yourself WHY you’re doing it. I personally made the decision because I noticed a HUGE difference in my performance while working out. Some people do it for animal rights, others for the label of being a vegan. Either way, you should decide why you’re looking for a vegan meal plan in the first place.


Vegan Meal Plan On The Go


I’m a vegan home athlete. Meaning I train about 2-3 hours a day all off a vegan diet. I’ve been doing it now for almost 3 years and have had AMAZING success. Better performance, faster, stronger, no more energy swings and overall I’m much more calm.

I eat every 1-2 hours and always have food planned out for the day. So having a good vegan meal plan takes planning. It takes preparation and making sure you’re not leaving yourself 4 hours without food. Not only does your body begin to produce fat cells then (because it thinks it’s going into hibernation) it also starts to break down your muscle.

You’ve really got to plan ahead and you’ll usually find yourself making trips to the grocery store more frequent. As a vegan I easily travel over there every 2-3 days. Why? Because most of what you’re buying is fresh!

I always have energy bars on me, tons of water and even protein powder individual packs. I find if I go more than 3 hours without my vegan meal plan I’m cooked! Totally done. What I’m getting at is being a vegan takes planning. No more stopping in at Starbucks for a snack as most of their products have dairy! On a side note, I don’t eat wheat either…


Creating Your Vegan Meal Plan


When I first started creating my vegan meal plan I looked at what I liked to eat. Fruit, veggies, nuts, bars, salads and protein shakes. I wanted to stay clear from wheat, dairy, caffeine, eggs, refined sugars and alcohol. Basically I was putting my body to the test as an athlete. You can check out all out vegan and vegetarian recipes here.

So for me, a typical day may look like this:


  • 1 Apple / 1 Orange
  • 1 bowl of steel cut oats
  • 1 protein shake

Mid morning snack

  • 1 or 2 protein bars
  • mixed nuts (unsalted)


  • large salad
  • toast with nut butter (rye bread)

Mid afternoon snack

  • mixed nuts (unsalted)
  • 1 protein shake


  • Quinoa with veggies
  • Vegan burritos (home made)
  • Lentils with veggies
  • You get the idea

Before bed

  • 1/2 protein shake
  • or toast with nut butter (rye bread)


Here’s an example of a snack I might make during the day in between meals…

vegan meal plan

vegan meal plan


To Sum Up Your Vegan Meal Plan


Pretty easy stuff to put together. But as you can see I eat A LOT and I’m really strict about food combining and eating every 1-2 hours. There are so many ways to approach a proper vegan meal plan so you need to find what best works for you. One of my challenges is that it’s pretty expensive to eat like this. But you adapt and begin to make the changes.

The best thing you can do is start to incorporate small bits of a vegan diet into your already existing diet. That way your body will adapt easier and you won’t put it into shock! Again, for a great vegan meal plan I strongly suggest the THRIVE – The Vegan Nutrion Guide.

To Your Health!

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  1. Sean Patrick Simpson says: June 19, 2011 • 04:47:16

    Great post brother …

    About the breakfast & dinner.

    Breakfast: 1 Apple / 1 Orange + 1 bowl of steel cut oats +1 protein shake <– Are you saying you have ALL that for breakfast, or that you alternate between each of them individually?

    Dinner: Quinoa with veggies + Vegan burritos (home made) + Lentils with veggies <– Same question, though I'm guessing this one is definitely alternated between.

    Thanks homie,

    Sean Patrick Simpson recently posted..Hello world!My Profile


    • Ryan says: June 19, 2011 • 15:58:54

      Cool bro. What I do there is have all that for breakfast. :) Fruit first, then wait 20 minutes. Then I eat the steel cut oats, and protein shake.

      With dinnner, yeah those are just a few different examples. I wanted to really confuse people so they would leave comments. LOL!


  2. dave sheahan says: June 20, 2011 • 08:42:55

    Great post ryan. I have been 90% vegan for the past 3 years and my wife has been for about 7 and my son since he was born (now nearly 6) and I now advocate and recommend the vegan lifestyle. It is far and away the best and healthiest and most vibrant way of life.
    Keep up the good work and keep sharing great information


    • Ryan says: June 20, 2011 • 22:52:24

      Hey Dave! Thanks man and I totally agree with you. I’ve been a Vegan now for almost 3 years and totally love it. Changed my entire life and energy levels. I highly recommend it to anyone that is open to it too! Chat soon.,


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