The Vegan Meal Plan
Organic produce, non-GMO tofu, plus house-made sauces
Easy, satisfying vegan meals, globally inspired cuisine
Skip the Legwork
No research, no planning, no grocery store required
Vegan Meal Plan Delivered
We strive to source 100% organic produce from the best farms Learn More ›
Plenty of Protein
Plant-based proteins, including nuts, legumes, and organic, non-GMO tofu
Custom Sauces & Spice Blends
Global cuisines brought to life with vibrant, flavorful spices
Recipes developed by our award-winning chef, so you'll never get bored
Vegan Nutritional Info
Balanced plant-based meals to keep you healthy and happy
Approved by our in-house dietitians
- Perfectly Portioned: About 550-800 calories per serving
- Packed with Protein and Fiber: At least 15 grams protein & 5 grams fiber per serving
- Good Fats: Rich in omega-3s and good fats sourced from olives, nuts, seeds, and avocados.
Frequently Asked Questions
Additionally, there are a few vitamins and minerals that vegans may have depleted supplies of. Vitamin D has been highlighted for its role in health protection, with notable functions in bone health, immune health, nervous system, and muscle function. Studies have found vegans to have lower levels of vitamin D compared to carnivores. To obtain adequate vitamin D, vegans must rely on mushrooms exposed to light, fortified food products, sunlight exposure, and supplements. Important for bone health and muscle and nerve function, vegans often consume lower levels of calcium. Of particular concern is risk for osteoporosis; some studies have shown lower bone mineral density among vegans. Vegan calcium food sources include calcium-fortified plant-based milks and orange juice, tofu made with calcium sulfate, leafy greens, broccoli, butternut squash, beans and almonds, Supplements may be considered to help meet needs. Found in the hemoglobin of red blood cells, iron is necessary for oxygen transport through out the body. It also plays a key role immunity and DNA synthesis. Heme iron (from animal sources) is absorbed better than non-heme iron (from plant sources). Vegans can be at risk for iron deficiency. Sources of iron for vegans include legumes, leafy greens, grains, tofu and enriched cereals. The absorption of iron can be enhanced by soaking, sprouting, fermenting and cooking beans, grains and seeds. In addition, the presence of vitamin C with iron sources can also increase its absorption, as well as cooking foods in an iron skillet. Zinc impacts the immune system and structure of DNA. Studies show that some vegans have slightly lower zinc levels, though more research is needed. Zinc may be found in nuts, whole grains, soy, and beans. However, bioavailability of zinc may be decreased due to the presence of inhibitors in plant sources. It is recommended that vegans consume 50% more than the current DRI recommendations for zinc.
Learn More About The Vegan Diet
Veganism and Health
Eating a diet free of meat and dairy means a diet lower in saturated fat, which has been linked to an increased risk for obesity and other health issues. A vegan diet also promotes abundant consumption of healthful, nutrient-rich fruits and vegetables that are high in fiber, making it a great choice for anyone looking to eat healthier.
Veganism and Environmental Stewardship
Perhaps the most compelling reason to eat vegan is the benefit to the environment. Meat and animal-based food production is the single greatest drain on environmental resources in the country and globally. It takes roughly 10 times the resources (including water, deforested land, and fossil fuels) to produce meat product as plant-based foods.
Veganism and Animal Welfare
Vegans obviously enjoy the benefit of knowing no animals are harmed in the making of their meals. Unlike many other species, humans are omnivores, meaning they are able to live on a variety of diets, including one that is plant-based. For those who consider animal welfare a top priority, a vegan diet plan can be a rewarding and nourishing choice.
Getting Enough Protein as a Vegan
Vegans can get plenty of protein, relying on a variety of plant-based protein sources such as legumes (beans, peas, lentils), whole grains, nuts, seeds (such as chia, flax, and hemp), soy (including edamame, tempeh, seitan & tofu), nutritional yeast, and vegetables, which can have more than 5 grams of protein per cup. While you do need to consume nine amino acids to create a "complete" protein, recent research has shown that it is not necessary to consume all nine amino acids simultaneously in one meal. As long as plenty of protein types are included as part of a diet overall, a vegan diet can be just as balanced in protein as that of a meat-eater.
Vegan vs. Chegan
It is important to note that going "plant-based" need not be an all-or-nothing approach. A "chegan" is a term for someone who eats mostly plant-based and "cheats" with animal products for special occasions, certain treats, or on certain days of the week. Any amount you shift your consumption toward plant-based foods can have a positive impact on your wellness and that of the environment. For some people, a chegan lifestyle is a great way to balance vegan values and inevitable deviation.
First Steps to Becoming a Vegan
Start small! By all means, try eating one or two vegan meals a week to experiment with recipes and new foods. Make your way to a few days a week, and you'll eventually find that there are more than enough vegan options to fill weeks, months, and years with satisfying and nourishing foods. Giving up your favorites like bacon, ice cream, and calamari can be tough, but we suggest finding comparable vegan substitutes (as long as they're not filled with processed junk) or letting yourself be a "chegan" to fulfill occasional cravings. Whether you stick strictly to a vegan, plant-based diet, or allow yourself to indulge in some forms of animal-based food occasionally, Sun Basket has recipes for you.