21-Day Vegan Kickstart
21-Day Meal Plan

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March 2010








The 21-Day Meal Plan will be posted in weekly installments beginning in late February. If you haven't already, register now for the 21-Day Vegan Kickstart to receive notification when the first week's menu is posted. Each day during the Kickstart, we provide recipes and suggestions for every meal. Don’t let this overwhelm you. We want you to know there are tons of options, but you get to pick and choose how many recipes you make each day or week—and how much of each recipe you make. For those of you cooking for four to six people, the serving size of the provided recipes will be spot-on. But if you are cooking for just yourself or one other person, you may consider cutting the recipe in half or making the full amount and freezing it. We recommend trying to cook a big batch and eating off of it for a few days. This will save you time and keep you eating healthy meals. And for those of you cooking for one, you might check out the book Vegan Cooking for One by Leah Leneman.

Learn more about using the 21-Day Meal Plan >

Grilled Polenta with Portobello MushroomsHoppin' John SaladSpeedy Black Bean Burritos















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DAY 11

DAY 12 DAY 13
DAY 14 DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20
DAY 21            

Serving Sizes: Don’t worry too much about the serving sizes of beans, grains, fruits, and vegetables. Thanks to the fiber and low-fat content, you would be hard-pressed to consume more calories than you need from these four food groups. (Exceptions include avocados, olives, etc.)

Cereal: Look for around 5 grams of fiber per serving. Avoid those that add chemical preservatives, sugar, corn syrup, and/or cane juice.                   

Bread: Look for around 4 grams of fiber per slice/serving. Avoid additives such as whey, sugar, corn syrup, caramel colorings, etc.                                

Jam: Choose all-fruit jams. These are usually sweetened with pectin, not sugar.

Beans: All beans are great. Buying them dried may be more economical, but you have to plan for the rinsing, soaking, and draining process. Canned and frozen are every bit as good.                                        

Grains: Whole grains are preferred, but as long as the ones you choose have some fiber you are fine.

Fruits: All fruits are good: whole fresh, frozen, or dried. Avoid those with added sugar and those that have the fiber removed, e.g., juiced.

Vegetables: All vegetables are good: whole fresh, frozen, or canned.

Check out the menu planner on NutritionMD.org for a lot of other ideas, including breakfast, lunch, snack, and dinner ideas.


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PCRM Physicians Committee for Responsible Medicine
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