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.

Average person's diet plan

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

Cost: $2.40

Nutrition facts
CALORIES (kcal): 476
Proteins	34%	19.5g	Protein: lysine	32%	0.7g
			Protein: methionine	27%	0.3g
			Protein: isoleucine	35%	0.6g
Carbohydrates	53%	70.0g	Fibers	35%	13.9g
			Net carbs	n/a	56.1g
			Sugars	n/a	18.7g
Fats	24%	16.1g	Omega-3	11%	0.2g
			Omega-6	27%	4.8g
			Saturated fats	n/a	2.8g
Vitamin B1	38%	0.5mg	Vitamin B2	25%	0.4mg
Vitamin B3	47%	7.6mg	Vitamin B5	23%	1.2mg
Vitamin B6	51%	0.6mg	Folate	32%	133.5μg
Vitamin A	85%	778.1μg	Vitamin C	124%	111.6mg
Vitamin E	29%	4.6mg	Vitamin K	103%	125.1μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	26%	264.7mg	Copper	88%	0.8mg
Iron	70%	5.6mg	Magnesium	38%	154.0mg
Manganese	122%	2.9mg	Phosphorus	51%	365.4mg
Potassium	20%	947.7mg	Selenium	60%	33.4μg
Zinc	30%	3.3mg	Sodium to taste

• 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)

Nutrition facts
CALORIES (kcal): 286
Proteins	8%	4.9g	Protein: lysine	7%	0.1g
			Protein: methionine	8%	0.1g
			Protein: isoleucine	11%	0.2g
Carbohydrates	22%	29.1g	Fibers	16%	6.3g
			Net carbs	n/a	22.8g
			Sugars	n/a	19.7g
Fats	29%	19.4g	Omega-3	167%	2.7g
			Omega-6	66%	11.2g
			Saturated fats	n/a	1.8g
Vitamin B1	10%	0.1mg	Vitamin B2	7%	0.1mg
Vitamin B3	3%	0.5mg	Vitamin B5	5%	0.3mg
Vitamin B6	17%	0.2mg	Folate	8%	34.1μg
Vitamin A	0%	5.2μg	Vitamin C	9%	8.8mg
Vitamin E	3%	0.6mg	Vitamin K	3%	4.8μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	3%	39.6mg	Copper	57%	0.5mg
Iron	13%	1.1mg	Magnesium	13%	55.3mg
Manganese	46%	1.1mg	Phosphorus	17%	121.2mg
Potassium	6%	323.7mg	Selenium	2%	1.4μg
Zinc	8%	1.0mg	Sodium to taste

• 1 apple
• 1 fistful (1/4 cup) of walnuts

Bodybuilder's diet plan

Foods mostly consist of nuts, veggies, berries, mock meats, and beans, along with fruits, seeds, and grains. Protein intake is higher than average, roughly X grams a day, and about 4000 calories (more or less).

Day 1

Breakfast

Time Spent Preparing: 5 minutes

• Banana Berry Smoothie
• 1/4 cup Sunflower Seeds
• 1 singular Brazil Nut
• B12 Supplement
• D Supplement

Lunch

• Tofurky Sandwich
  • 2 Slices of Whole Wheat bread
  • 5 Slices of Hickory-Smoked Deli Slices
  • 1/2 a Red Tomato
  • 1/2 Ripe Avocado
  • 1 Slice Daiya Swiss Style
• 1/2 cup Walnuts
• 1 Large Peach
• 1 16 fl oz Glass of Water

Afternoon Snack

• 1 Red Bell Pepper
• 3 Medium Carrots
• 5 Tbsp Hummus

Dinner

• 1 3/4 cup Kidney Beans
• 1/4 tsp Oregano
• 1/2 Cup Arugula
• 2 Cup Spinach/Kale mix
• 1/2 Cup Quinoa
• 2 Gardein Chick'n Scallopini
• 1 16 fl oz Glass of Water

Dessert

• 1 cup of Chai tea
  • 1/4 cup Unsweetened Soy Milk