Weekly Diet Plans For: Vegans and Semi Vegetarians

Weekly Menu for Vegans

Caution: It is designed specifically for those you who want to abstain completely from animal foods.

Consult your doctor if you:

  •  Have health issues
  •  Often feel dizzy
  •  Have a family history of osteoporosis
  •  Have pain in joints
  •  Are in menopause
  •  Try to get pregnant
  •  Have abnormal menstruation



Breakfast: Wheat bread smeared with tahini, dried prunes, orange juice.

Brunch: Apple, walnuts.

Lunch: salad with raw vegetables and nuts, peas and carrots with rice, wheat bread.

Afternoon: rye biscuits with apricot jam.

Dinner: Boiled vegetables, potato salad with walnuts, rye bread.


Breakfast: Muesli with husked millet, sesame and nuts mixed with soy drink.

Brunch: Oranges.

Lunch: vegetable salad with avocado, pasta with mushroom sauce, whole wheat bread.

Afternoon: Apple with hazelnuts.

Dinner: Boiled vegetables with porridge oats and almonds, rye bread.


Breakfast: rusks with tahini, almond or soy drink.

Brunch: Kiwi or oranges.

Lunch: Salad with vegetables and sesame nuts, chickpeas, rice, bread, oatmeal or corn.

Afternoon: jello or vegetable origin.

Dinner: Soup salad, vegetarian burgers, rye bread.


Breakfast: Fruit salad with fresh fruits.

Brunch: Rye bread with tahini and walnuts.

Lunch: Beans salad, brown rice, whole wheat bread.

Afternoon: Apple with hazelnuts.

Dinner: Boiled vegetables, pasta with tomato sauce, rye bread.


Breakfast: Rye bread with tahini, apple or banana and walnuts or hazelnuts.

Brunch: Dried fruit with almonds.

Lunch: Salad of raw vegetables with avocado and sunflower, lentil soup, rye bread.

Afternoon: Fruit salad with fresh fruit.

Dinner: Boiled broccoli and carrots, vegetable soup with rice, rye bread.


Breakfast: Muesli with nuts, dried fruit and soy drink.

Brunch: Apple or banana.

Lunch: vegetable salad with nuts, pasta with corn and beans, oatmeal bread or rye.

Afternoon snack: oatmeal cookies or crackers or rye bread with tahini spread with honey oat.

Dinner: Salad with cabbage and carrots, beans and oil with boiled potatoes, whole wheat bread.


Breakfast: juice from vegetables or fruits.

Brunch: Fruit salad with fresh and dried fruits.

Lunch: Boiled broccoli, roasted potatoes, rye bread.

Afternoon: Wheat crackers spread with honey and garnished with peeled sunflower seeds.

Dinner: Boiled vegetables soup or salad, pasta with basil sauce.


Semi vegetarian diet with dairy

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Weekly menu

Caution: This menu suits you best if you want to abstain only from meat and fish. Keep in mind that if your diet so far contained very few plant foods , this suggested diet may cause bloating or mild gastrointestinal disorder. To avoid these unpleasant effects, prepare your meals as healthy as possible and eat slowly-small quantities of food so that you do not overload your stomach.


Breakfast: Breakfast cereal with nuts, milk.

Brunch: Fruit, yogurt.

Lunch: Bean salad, feta cheese, bread.

Afternoon snack: crackers with tahini.

Dinner: Boiled broccoli, pasta with tomato sauce and cheese.


Breakfast: Milk, fruit.

Brunch: yogurt, dried fruits.

Lunch: Salad of raw vegetables, brown rice, grated cheese, bread.

Afternoon snack: yogurt with fruit and nuts.

Dinner: Soup with rice and vegetables, boiled potatoes, cottage cheese, toast or bread.


Breakfast: Cooked oatmeal with nuts.

Brunch: yogurt with fruit.

Lunch: Boiled vegetables, soup, chickpeas, cheese, bread.

Afternoon snack: fresh fruit salad.

Dinner: Boiled carrots, peas with potato, rice, carrot and corn bread.


Breakfast: Fruit with yogurt or cottage cheese.

Brunch: Toast with cheese.

Lunch: Boiled vegetables, pasta sauce with mushrooms and cheese.

Afternoon snack: yogurt mixed with honey, tahini and sunflower seeds or nuts.

Dinner: boiled greens or vegetables, shrimp with tomato sauce and cheese, bread.


Breakfast: biscuits, with tahini and garnished with walnuts, fruit juice.

Brunch: yogurt with fruit.

Lunch: Boiled vegetables, white bean soup, rye bread.

Afternoon: Milk or soy drink, apple.

Dinner: Salad of raw vegetables, rice, grated cheese, rye bread.


Breakfast: Fruit salad with yogurt.

Brunch: Apple, milk or cream cheese

Lunch: salad of various vegetables, pasta with vegetable sauce, rye bread.

Afternoon snack: biscuits with honey and walnuts or halva grocer.

Dinner: soup, porridge, a slice of cheese, toast or crackers.


Breakfast: Muesli with nuts and milk.

Brunch: Fruits.

Lunch: Salad of raw vegetables with nuts, baked potatoes with grated cheese, rye bread.

Afternoon snack: fresh fruit salad and yogurt.

Dinner: Vegetarian pizza or pasta with cheese sauce.


Note: You can replace the Tuesday’s lunch or Thursday’s and Sunday’s dinners with seafood, sided with greens or potato salad.

Necessary instructions: From the two diets above, chose the one that corresponds to your nutrition goals • adjust the quantities to your needs. • Do not substitute a meal of a certain day with another meal from another day. The meals of each day are designed to offer a balanced nutrition • you should not switch the order of days but you can change the order of meals within a day (for example you can have for lunch the meal that is supposed to be your dinner and vice versa) • If you don’t like any food or causes you problems, replace it with another one from the same food group. • you can add olive oil, flaxseed oil, lemon juice or vinegar to raw or cooked vegetables • use fresh herbs, fragrant spices and lemon juice as desired. Do not add too much salt • You can drink coffee, “coffee” cereals, tea and herbal teas in small quantities. • Instead of milk you can use soy drinks, cereal or nuts instead of cheese and tofu soybeans.

4 thoughts on “Weekly Diet Plans For: Vegans and Semi Vegetarians

  1. Shane Curtis

    I love your vegetarian weekly diet plans its really good! I am thinking of making my own too. Weekly plan seems okay than daily!

    1. Elena Anne Post author

      Hello Shane,
      You can start with these weekly diet plans, and then replace the foods with others from the same group. Thank you for commenting. :)

  2. Felicia

    Even if I am not really a vegan, I like the menu for Thursday, Friday and Sunday here! It looks like a great menu, and is this also okay for those who are trying to diet? It sure looks like a dieter’s meal plan as well.

    Thanks for sharing!

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