Easy Vegetarian and Vegan Recipes for Beginner (Meal Plan, Shopping List, and Keto Diet)

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Vegetarian and Vegan Cookcan
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Guide of Vegetarian and Vegan Recipes for Beginner

The vegetarian diet became popular recently. Most people choose to be vegetarian because they want to live healthier. Studies show that vegetarians tend to have lower rates of diabetes, obesity, heart disease, and high blood pressure, and may even live longer.

However, becoming a vegetarian is not easy. Adhering to a vegetarian diet that’s wholesome requires a lot of information and proper meal planning. Here is the simple guide you must know to become vegan and vegetarian for beginners:

Create a Simple Vegetarian and Vegan Meal Plan or Prep for Beginner

Vegan Meal Plan Cookcan
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To make your diet easier, you need to create a meal for a week and the materials needed. I will give you some tips on this. This beginner vegan meal plan is so easy and includes breakfast, lunch, and dinner ideas. Plus, a shopping list for easy vegan meal prep for beginners. This is the example of the lunch meal plan for the first week of your vegan journey!

Sunday: Hummus wrap

Put everything into a tortilla, roll, and eat.

  • 1/2 cup of your favorite hummus
  • 1 large leaf lettuce
  • sliced cucumbers
  • 1 tablespoon chopped dill
  • drizzle of hot sauce (optional)
  • your favorite tortilla or wrap (burrito size)

Monday: Easy portobello tacos

Sauté portobello slices and onion and fill tortillas, top with arugula.

  • 1 portobello mushroom sliced (sauté with broth or oil and salt until soft)
  • 1/4 cup chopped onion (sauté with mushrooms)
  • pinch sea salt
  • handful fresh arugula
  • 2 corn tortillas

Tuesday: Low Fat Creamy Mashed Chickpea and Veggie Sandwich (divided by 2 to account for 1 serving, shopping list reflects this already)

For a really quick version, skip the brine whipping step and follow the notes at the bottom of the recipe on how to make the quick version of this sandwich.

Wednesday: Fast black bean burrito

Add ingredients into a bowl and mix well, then fill burritos.

  • 1/2 cup cooked black beans
  • 1/2 cup chopped avocado
  • 1/4 cup defrosted frozen corn
  • 1/4 cup of your favorite salsa
  • pinch of cumin
  • pinch of garlic powder
  • sea salt if needed
  • your favorite tortilla (burrito size)

Thursday: Balsamic spinach wrap

Mix balsamic, maple syrup, smoked paprika and salt in a small bowl. Fill wraps and drizzle mixture over the spinach and avocado.

  • 1/2 cup spinach (measure packed)
  • 1/2 avocado, sliced
  • 2 tablespoons balsamic vinegar
  • drizzle of maple syrup
  • pinch of smoked paprika
  • pinch sea salt
  • your favorite tortilla or wrap (burrito size)

Friday: Fast Mediterranean wrap

Add ingredients into a bowl and mix well, then fill wraps.

  • 1/2 cup cooked white beans
  • 1/4 cup chopped cucumber
  • 1/4 cup chopped tomato
  • 2 tablespoons chopped walnuts
  • 1 tablespoon chopped fresh basil
  • pinch of oregano
  • pinch of garlic powder
  • sea salt (adjust for your taste)
  • your favorite tortilla or wrap (burrito size)

Saturday: Flatbread with White Bean Puree and Asparagus 

Make this easy by making the white bean puree the day before or simply smashing it with a fork and leave it chunky versus doing it in a processor.

  • Toast flatbread quickly in a toaster oven.
  • Remove cheese or use your favorite crumbly vegan cheese).

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