Your 7-Day Guide to At-Home Vegan Clean-Eating Regimen

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Spending a lot of time indoors these days? Plantie has the perfect 7-day, vegan, clean-eating regimen you can start right now from the comfort of your home kitchen.

This plan is for everyone—from veteran vegans to novice to those who just want to give their digestive system a break. But why do a 7-day vegan clean-eating regimen?

First, it’s good for your gut. A study by the University of Naples found that compared to their omnivore friends, vegans have a higher count of good microbes and saturated fats associated with a clean and well-oiled colon. 

Relatedly, adopting a vegan lifestyle is also proven to reduce inflammation and obesity, as well as lower your chance of getting diabetes, heart disease, and a variety of cancers.

Last, it just tastes so darn good. We’ll (re)introduce you to a wide variety of recipes, from classics to the vegan vanguard. Best of all, they’re simple, straightforward and all in one place for you.

So let’s get cooking…and clean!

Day 1 Breakfast: Lean Green Breakfast Sandwich

breakfast-sandwich
Free to Use Sounds | Unsplash

This is a great recipe to start your 7-day regimen, especially if you’re beginning on the weekend.

Ingredients:

  • 1 vegan sausage patty
  • 1 cup kale or hearty, bitter green
  • 1/4 avocado, sliced
  • 2 tsp extra virgin olive oil
  • 1 vegan English muffin
  • salt and pepper
  • 1 tbsp pumpkin seeds

Sauce:

  • 1 tbsp vegan mayo
  • 1 tbsp classic mustard
  • 1/8 tsp smoked paprika

Instructions:

  1. Mix the sauce ingredients and put aside.
  2. Toast English muffin
  3. Oil a saute pan on high heat and cook the sausage for 1-2 minutes on each side.
  4. Add the greens and seeds to the pan till they wilt and toast, respectively. Add salt and pepper.
  5. Create your towering Lean Green Breakfast Sandwich

Day 1 Lunch – Classic Coleslaw

classic-coleslaw
F Hocking | Pixabay

Ingredients:

  • 1 cup coleslaw mix (1/2 cup vegan mayo, 2 tbsp sugar or plant-based sweetener, 2 tbsp rice vinegar, 1/4 tsp salt, 1/8 tsp celery seed, 2 tsp extra-virgin olive oil)
  • ¾ cup sliced yellow apples
  • ½ cup black beans
  • 2 Tbsp toasted pumpkin seeds
  • 1 Tbsp diced scallion
  • 8 leaves Boston lettuce

Instructions:

  1. Combine coleslaw mix then pour over, apples, black beans, seeds, and onion in a medium bowl and serve mix over lettuce.

Day 1 Dinner: Persian Cucumber and Heirloom Tomato Salad

cucumber-salad
© The Domestic Man

Ingredients:

  • 3 cups diced small Persian cucumbers
  • 1 ½ cups cherry tomatoes, halved
  • ¼ cup diced white onion or scallions
  • 3 tbsp coarsely chopped fresh parsley
  • 1 tsp fresh lemon zest
  • 1 tbsp fresh lemon juice
  • ¼ tsp salt
  • 2 tsp extra-virgin olive oil
  • ground pepper and salt
  • 1 Tbsp coarsely chopped fresh mint

Instructions:

  1. Combine cucumbers, tomatoes, onion, parsley, mint, lemon rind, lemon juice, oil, pepper and salt in a medium bowl.
  2. Let stand for half an hour before serving at room temperature.

Day 2 Breakfast: Berry Banana Overnight Oats

overnight-oats
© Quaker Oats

It wouldn’t be vegan clean eating without *drum roll* overnight oats! Yes. This is the Berry Banana Oats version.

Ingredients:

  • 1 ripe banana mashed (½ cup)
  • 1 Tbsp thawed frozen berries (chopped or mashed)
  • 2 Tbsp vegan chocolate chips
  • 1 Tbsp chopped walnuts
  • 1 tsp almond extract
  • ¼ cup raw hemp seeds
  • ½ cup rolled oats
  • 1-1 ½ cups almond milk

Instructions:

  1. Put all ingredients in a glass jar in the order listed above, close the lid tightly and shake well.
  2. Store in the refrigerator until the next morning and enjoy!

Day 2 Lunch – Tofu and Lime Salad

tofu-lime-salad
freestocks.org | Pexels

Ingredients:

  • 2 cups salad greens of your choice
  • 1 cup roasted tofu
  • 2 tsp citrus and lime vinaigrette
  • 1 Tbsp pumpkin seeds
  • 1 cup roasted Brussels sprouts and yams

Instructions:

  1. Toss together all vegetables, tofu, and pumpkin seeds in a large bowl then mix in dressing well.
  2. Serve at room temperature.

Day 2 Dinner – Curried Sweet Potato & Peanut Soup

curried-potato-peanut-soup
© Pinch of Yum

Ingredients:

  • 2 Tbsp canola oil
  • 1 ½ cups diced white onion
  • 1 tsp minced garlic
  • 4 tsp red curry paste
  • 1 Tbsp minced fresh ginger
  • 1 serrano chile, minced, sans seeds
  • 3 cups of water
  • 1 lb sweet potatoes, cubed
  • 1 cup of coconut milk
  • ¾ cup unsalted dry-roasted peanuts
  • 15 oz red beans
  • ¾ tsp salt
  • ¼ tsp ground pepper
  • ¼ cup chopped fresh cilantro
  • 2 Tbsp fresh lime juice
  • ¼ cup unsalted roasted pumpkin seeds

Instructions:

  1. Heat oil in a large pot over medium-high heat.
  2. Saute onion then stir in garlic, ginger, curry paste, and serrano and cook for 1 minute.
  3. Add the sweet potatoes and water, and bring to a boil.
  4. Reduce heat and let simmer on low, covered, until the sweet potatoes are soft.
  5. Ladle half of the soup into a blender and add the coconut milk and peanuts and puree, being careful of the hot liquids.
  6. Then add the puree to the pot and add the beans, salt, and pepper and let all ingredients warm up again and stir in cilantro and lime juice.
  7. Remove from heat and serve with the pumpkin seeds and lime wedges as garnish.

Related Article: Op-Ed: Why I Decided to Adopt a Plant-Based Diet

Day 3 Breakfast: Vegan English Muffins With PB&B and Chia

vegan-english-muffins
© Pinterest

Ingredients:

  • 1 vegan English muffin, toasted
  • ½ banana sliced
  • 1.5 Tbsp vegan peanut butter
  • 2 tsp chia seeds

Instructions:

  1. Toast the English muffin and slather on the peanut butter, sprinkle on the chia, and place on the banana slices. Good morning!

Day 3 Lunch – Vegan Chickpea Omelette

vegan-chickpea-omellete
Engin Akyurt | Pexels

Craving a cozy omelet? Look no further.

Ingredients:

  • 3 heaping tbsp finely ground chickpea flour
  • ½ tsp salt
  • pinch of ground black pepper
  • 8 Tbsp water
  • 1 shallot, diced
  • ½ cup chopped cilantro
  • 2 Tbsp oil

Instructions:

  1. Combine chickpea flour, salt, and pepper with a fork. Add water and mix until smooth and well combined.
  2. Add shallots and herbs to the batter and mix well. Pour the batter into a hot, oiled pan and let sit till golden on the bottom (don’t cover with a lid).
  3. Flip the omelet and let cook for 2-3 minutes on medium heat. Remove from the flame and cut into quarters.
  4. Serve with crusty vegan bread.

Day 3 Dinner: Kale and Tahini Dressing Salad

kale-tahini-dressing-salad
© Cookie and Kate

Ingredients:

  • 6 cups diced sweet potatoes
  • 2 tsp, 1 tsp olive oil, kept separate
  • Salt and pepper to taste
  • 8 cups kale leaves, chopped
  • Juice of ½ a Meyer lemon
  • 1 ¼ cup garbanzo beans
  • 1 large sliced avocado
  • ⅓ cup dried cranberries
  • ⅓ cup chopped walnuts
  • ¼ cup chopped red onion

Dressing:

  • ½ cup tahini
  • Juice of 1 Meyer lemon
  • Salt and pepper to taste
  • 3–6 Tbsp warm water, depending on desired consistency

Instructions:

  1. Preheat broiler to 375°F.
  2. Mix sweet potatoes with 2 teaspoons of olive oil, salt, and pepper.
  3. Broil on a large sheet pan for about 35-40 minutes until tender, flipping once to brown all sides.
  4. Remove and let cool.
  5. Place chopped kale, 1 tablespoon olive oil, juice of ½ lemon, and salt to taste in a large bowl and mix using your hands.
  6. Add in beans, avocado, dried cranberries, walnuts, and red onions.
  7. For the dressing, add all ingredients to a small bowl and whisk until creamy and smooth.
  8. Serves about 6.

Day 4 Breakfast: English Pancakes

english-pancakes
Mike Esparza | Pexels

Ingredients:

  • 1½ cups flour
  • ¼ tsp salt
  • ¾ tsp baking powder
  • 9 tbsp aquafaba
  • 1¾ cups soy or cashew milk
  • 2 tbsp olive oil
  • Lite oil for frying
  • 1 tsp vanilla extract

Instructions:

  1. Add the flour, salt and baking powder to a large bowl and mix well.
  2. Add the aquafaba, oil, and vanilla.
  3. Mix, then gradually add the milk whisking together till smooth, without over mixing batter.
  4. Let rest for at least 10 minutes.
  5. Heat a large pan over medium-high heat and add lite oil to coat the pan.
  6. Add about ½ cup of the batter to the pan and quickly swirl it around, like a crepe.
  7. Let the pancake cook for about one minute then flip and cook for another 30 seconds until lightly golden.
  8. Repeat.
  9. Serve with your favorite savory or sweet vegan topping! Serves about 8 pancakes.

Day 4 Lunch: Portobello Tacos

vegan-portobello-tacos
© Vegetarian Times

Ingredients:

  • 1 portobello mushroom sliced
  • ¼ cup chopped onion
  • pinch salt
  • handful fresh arugula
  • 2 corn tortillas

Instructions:

  1. Sauté onions until translucent, then add portobello slices and cook until soft, add the salt.
  2. Remove from heat and place onions and mushrooms in the tortillas and top with arugula.

Day 4 Dinner: Pomegranate and Roasted Squash Salad

pomegrante-squad-salad
© Oprah

Ingredients:

  • 1 Asian pear, chopped
  • ¾ cup pomegranate seeds
  • 1 medium squash (we prefer butternut) peeled and stripped into noodles salt and pepper, to taste
  • 1 Tbsp olive oil
  • 5 oz arugula
  • ¾ cup chopped walnuts

Vinaigrette:

  • 1 Tbsp maple syrup
  • 1 Tbsp extra virgin olive oil
  • 2 Tbsp apple cider vinegar
  • 1 tsp soy sauce
  • 1 tsp white sesame seeds
  • pepper, to taste
  • 1 minced garlic clove
  • 1 Tbsp sesame oil

Instructions:

  1. Preheat the oven to 400°F.
  2. Line a cookie sheet with parchment paper and lay out the butternut squash noodles on top.
  3. Coat with the olive oil, salt, and pepper then roast for 8-10 minutes, or al dente.
  4. Mix the vinaigrette.
  5. Add the chopped pear, arugula and walnuts to a large mixing bowl.
  6. Add the warm butternut squash and then the dressing, mixing well.
  7. Makes about 3 servings.

Related Article: A Nutritionist’s Guide to Vegan Health During COVID-19

Day 5 Breakfast: Gingerbread Vegan Waffles

vegan-gingerbread-waffles
Taylor Kiser | Unsplash

Ingredients:

  • 1 ¼ cup Spelt flour
  • 1 Tbsp ground flax seeds
  • 2 tsp baking powder
  • ¼ tsp baking soda
  • ¼ tsp salt
  • 1.5 tsp ground cinnamon
  • 2 tsp ground ginger
  • 4 Tbsp coconut or brown sugar
  • 1 cup vegan milk of your choice
  • 1 Tbsp apple cider vinegar
  • 2 Tbsp blackstrap molasses
  • 1½ Tbsp oil of your choice to grease waffle iron

Instructions:

  1. Grease and preheat the waffle iron. Put all of the dry ingredients into a bowl and stir well.
  2. Combine well all wet ingredients in a separate bowl then add to dry ingredients whisk together.
  3. Do not over mix.
  4. The batter should be a thick dropping consistency.
  5. Adjust with milk if needed.
  6. Ladle batter into waffle iron and cook on medium until the waffles steam and are golden.
  7. Serve immediately with your choice of vegan topping!

Day 5 Lunch: Sauteed Spicy Tofu and Cilantro Salad

spicy-tofu-cilantro-salad
Leila Issa | Unsplash

Ingredients:

  • 15 oz extra firm tofu, cubed
  • 2 large cucumbers, sliced
  • 3 large carrots shaved
  • ½ red bell pepper, julienned
  • ⅓ cup cilantro leaves, chopped
  • Half serrano chile finely diced
  • ⅓ cup chopped roasted peanuts
  • Pinch salt
  • 1 Tbsp olive oil

Dressing:

  • 1 Tbsp ginger, peeled and finely chopped
  • 1 large or 2 small cloves garlic, peeled
  • 3 Tbsp sesame oil
  • 2 Tbsp rice vinegar
  • 1 Tbsp quality soy sauce
  • 1 tsp maple or agave syrup
  • ⅛ – ¼ tsp red pepper flakes

Instructions:

  1. Place a saute pan on medium heat and add olive oil.
  2. Add the tofu and cook until browned on all sides.
  3. Remove from heat and set aside.
  4. Mix the dressing in a food processor until smooth.
  5. In a large bowl, mix all vegetables, cilantro, chiles, and peanuts together then fold in the cooled tofu.
  6. Pour the dressing over the salad and combine well.
  7. Serves 4.

Day 5 Dinner: Vegan Mushroom Quinoa Burgers

vegan-mushroom-quinoa-burgers
© Eating Well

Ingredients:

  • 1 large shiitake mushroom, roughly chopped
  • 1 cup black beans
  • 2 Tbsp unsalted creamy almond vegan butter
  • 3 Tbsp vegan mayonnaise, divided
  • 1 tsp ground pepper
  • ¾ tsp smoked paprika
  • ¾ tsp garlic powder, divided
  • ½ tsp salt
  • ½ cup cooked quinoa
  • ¼ cup rolled oats
  • 1 tsp Dijon mustard
  • 1 Tbsp extra-virgin olive oil
  • 4 whole-wheat hamburger buns, toasted
  • 2 lettuce leaves
  • 4 slices tomato
  • 4 thin slices red or white onion
  • 1 Tbsp vegan ketchup

Instructions:

  1. Place mushroom, black beans, almond butter, 1 tablespoon mayonnaise, pepper, paprika, ½  teaspoon garlic powder, and salt in a food processor.
  2. Pulse, stopping to scrape the sides, until a coarse mixture forms.
  3. Transfer to a large bowl and add quinoa and oats; stir well to combine. Refrigerate for 1 hour.
  4. Then whisk ketchup, mustard, the 2 tablespoons of mayonnaise and ¼ teaspoon garlic powder in a small bowl until smooth.
  5. Serve the burgers on buns with the sauce and the lettuce, tomato and onion garnish.

Day 6 Breakfast: Grits with Baked Tofu

grits-and-baked-tofu
Daria Shevstova | Pexels

Ingredients:

  • 1 block extra firm tofu – sliced into strips
  • ¼ cup of soy sauce
  • 1 teaspoon turmeric
  • ½ teaspoon onion powder
  • 1 tablespoon olive oil
  • 4 servings grits according to package
  • ½ cup nutritional yeast
  • 2 Tbsp vegan butter or olive oil
  • 1 avocado, sliced
  • salt and pepper – to taste

Instructions:

  1. Preheat the oven to 425°F. Mix soy sauce, turmeric, onion powder, and olive oil.
  2. Marinade the tofu strips in this mix, letting them rest for a half-hour, or overnight in the fridge.
  3. Place tofu strips on a parchment-lined baking sheet.
  4. Bake for 15 minutes, flip strips and bake for 15 minutes more.
  5. Prepare the grits and when cooked stir in the nutritional yeast and butter or olive oil.
  6. Divide between 4 bowls and top with ¼ of the baked tofu strips, ¼ of avocado.
  7. Salt and pepper to taste and serve.

Day 6 Lunch: Quinoa and Pumpkin Seed Salad

quinoa-pumpkin-seed-salad
© Nourish Every Day

Ingredients:

  • 1 cup dry quinoa
  • 1 ½ cups water or veg broth
  • ½ cup julienned bell pepper
  • ¼ cup chopped scallions
  • ½ cup shredded carrots
  • ¼ cup fresh chopped cilantro
  • juice of 1 key lime
  • 1 tsp curry powder
  • ⅛ tsp cumin
  • ⅓ cup toasted walnuts
  • 2-4 Tbsp pumpkin seeds toasted
  • salt and pepper to taste
  • olive oil for drizzling as desired
  • 1 additional lime sliced into wedges to garnish

Instructions:

  1. Soak the quinoa overnight to reduce bitterness, then rinse and strain.
  2. After most excess water has been removed, place quinoa in a large pan over medium heat and lightly toast the quinoa, stirring it occasionally for a few minutes.
  3. Next, add water or broth, and increase the heat until the liquid boils, then reduce the flame and let simmer, slightly covered for about 12 minutes or until quinoa is fluffy and no more liquid remains.
  4. Add the lime juice, curry powder, cumin, and cilantro until well mixed, then add the vegetables, walnuts, and pumpkin seeds
  5. Season to taste and stir to combine.
  6. Let rest for a half an hour and add lime and fresh cilantro at service.
  7. Serves 6.

Related Article: Chef Guest: Five of the Best Chicken Alternatives We’re Trying This Week

Day 7 Breakfast: The Great Hash with Vegan Cheese

hash-vegan-cheese
© So Vegan

Ingredients:

  • 2 hearty potatoes, diced
  • 1 yam, diced
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ¼ tsp thyme
  • ½ cup diced onion
  • 1 clove minced garlic
  • salt and pepper
  • olive oil

Instructions:

  1. Drizzle the potatoes with a bit of olive oil and sprinkle on the spices.
  2. Place in the oven’s preheated broiler at 375°F for 20 minutes or until tender and gold brown.
  3. Turn them only once.
  4. Saute the onion and fresh garlic in 1 tablespoon of olive oil over the stove, stirring occasionally, until caramelized.
  5. Once potatoes are tender, add them to the onions and garlic on the stove and mix all ingredients well.
  6. Serve this along with a semi-hard vegan cheese of your choice.

Day 7 Lunch: White Bean Vegan Sammie

vegan-bean-sammie
© Pinterest

Ingredients:

  • 1 15 oz can white beans
  • 6 Tbsp white bean brine
  • ½ cup pumpkin seeds toasted
  • ½ cup chopped carrots
  • 1 Tbsp chopped fresh dill
  • ½ cup chopped celery
  • ½ cup chopped pickles
  • 1 Tbsp pickle juice
  • 1 Tbsp lemon juice
  • ¼ tsp garlic powder
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • ¼ cup chopped cilantro

Instructions:

  1. Drain the can of chickpeas, reserving the juice.
  2. Place almonds, carrots, celery, pickles, and dill into a food processor.
  3. Chop into small pieces and put into a large bowl.
  4. Drain the white beans and reserve the liquid, placing the beans into the food processor and pulse until chunky but mixed.
  5. Remove all but about 1/4 cup of the mixture and place in a large bowl.
  6. Puree the remaining white bean mixture that’s in the food processor into a paste.
  7. Add the paste along with the pickle juice, lemon juice, salt, garlic powder, and pepper into the large bowl and mix well.
  8. Beat the white bean brine with a hand mixer until thick and creamy, adding a little bit of oil if you want an extra creamy result.
  9. Fold the cream into the bean mixture. Serve on crusty bread with cucumbers, tomatoes, and lettuce.

Day 7 Dinner: Sticky Tempeh Potstickers

vegan-sticky-tempeh-postickers
© emilieeats

Ingredients:

  • 1 tbsp sesame oil
  • ½ medium onion, chopped
  • 2 cloves garlic, minced
  • ½ cup carrots, chopped
  • ½ cup mushrooms, chopped
  • 1 tbsp minced ginger
  • 2 tbsp white onions, sliced
  • 8-ounce tempeh
  • ¼ cup of soy sauce
  • 1 tsp maple syrup
  • 1 Tbsp rice vinegar
  • 32 vegan wonton wrappers
  • Light-flavored oil for cooking
  • 1 Tbsp tapioca starch

Instructions:

  1. Preheat the oven to 350ºF.
  2. In a medium-sized pan add sesame oil and heat over medium heat.
  3. When hot, add onion and cook for 5 minutes until just translucent and then add garlic, cooking for 1 minute.
  4. Add carrots, mushrooms, ginger, and green onions to the combo and cook for 8-10 minutes, until vegetables are tender.
  5. Crumble the tempeh into the pan in small pieces.
  6. Stir.
  7. Add soy sauce, starch, maple syrup, and vinegar then cook for 5 minutes until the sauce has thickened into a filling and remove the pan.
  8. Place wonton wrappers on a parchment paper-lined baking sheet.
  9. Add about one heaping tablespoon of the tempeh mixture to the center of each wrapper and fold each wrapper over.
  10. Use some water to stick the edges together and pinch them closed.
  11. Bake for 15 minutes, flip the potstickers, then bake for 10 more minutes.
  12. Serve with soy sauce or a favorite dipping sauce like coconut aminos.

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