Vegan diet plan

Here you'll find an example of a week of eating a healthy vegan diet.
Each day includes nutritional values, estimated cost, calories, and time spent cooking. This is aimed to give you a general idea of how to plan a diet efficiently time-wise, fulfilling all nutritional needs, and cheaply.

Day 1

Breakfast

Time spent preparing: 10 minutes

Cost: $1.75

Nutrition facts
CALORIES (kcal): 819
Proteins	52%	29.2g	Protein: lysine	36%	0.7g
			Protein: methionine	37%	0.3g
			Protein: isoleucine	43%	0.7g
Carbohydrates	78%	101.6g	Fibers	54%	20.8g
			Net carbs	n/a	80.8g
			Sugars	n/a	37.2g
Fats	58%	37.9g	Omega-3	17%	0.3g
			Omega-6	67%	11.5g
			Saturated fats	n/a	6.5g
Vitamin B1	65%	0.8mg	Vitamin B2	9033%	117.4mg
Vitamin B3	2042%	326.8mg	Vitamin B5	37%	1.9mg
Vitamin B6	2538%	33.0mg	Folate	52%	109.3μg
Vitamin A	1%	15.8μg	Vitamin C	73%	66.1mg
Vitamin E	99%	14.9mg	Vitamin K	68%	82.7μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	26%	264.4mg	Copper	108%	1.0mg
Iron	152%	12.2mg	Magnesium	64%	257.9mg
Manganese	226%	5.2mg	Phosphorus	75%	531.2mg
Potassium	30%	1449.2mg	Selenium	67%	37.3μg
Zinc	37%	4.1mg	Sodium to taste

• 2 peanut butter toasts, with 1 tbsp sunflower seeds each, sprinkled on top
• 1 serving of Xberry smoothie
• supplements: 1000 mcg cyanocobalamin, 2000 IU vitamin D3 (DHA supplement if you want to, and iodine supplement if you don't use iodized salt)

Lunch

(time spent preparing: 45 minutes)

• 1 serving of Thai noodle salad with peanut sauce
• 1 slice of whole-wheat bread with 5 tbsp of Parsley hummus

Afternoon break

(time spent preparing: 2 minutes)

• 1 apple
• 1 handful of walnuts