DAY 1
– Breakfast:
Oatmeal with raspberries, blueberries, chia, cinnamon
– Lunch:
Lentil vegetable soup
Mixed greens with balsamic vinegar
– Dinner:
Sweet potato
Steamed broccoli
Black beans
Avocado-lime topping
– Snack:
Apple + walnuts
———-
DAY 2
– Breakfast:
Green smoothie:
Spinach
Frozen berries
Flaxseed
Unsweetened soy milk
– Lunch:
Chickpea quinoa bowl
Cucumber
Tomato
Parsley
Lemon-tahini dressing (minimal tahini)
– Dinner:
Stir-fried vegetables in broth (instead of oil)
Brown rice
Tofu or edamame
– Snack:
Carrots + hummus (low sodium)
———-
DAY 3
– Breakfast:
Chia pudding with raspberries
– Lunch:
Black bean lettuce wraps
Salsa
Avocado
– Dinner:
Mushroom barley soup
Roasted cauliflower
– Snack:
Pear + pumpkin seeds
———-
DAY 4
– Breakfast:
Overnight oats with cinnamon and berries
– Lunch:
Big kale salad
Lentils
Beets
Walnuts
Orange slices
– Dinner:
Baked sweet potato
Steamed greens
White beans
Garlic-lemon sauce
– Snack:
Frozen grapes
———-
DAY 5
– Breakfast:
Smoothie bowl with berries and flax
– Lunch:
Split pea soup
Side salad
– Dinner:
Quinoa bowl
Roasted Brussels sprouts
Chickpeas
Tahini-lemon drizzle
– Snack:
Edamame
———-
DAY 6
– Breakfast:
Steel-cut oats
Raspberries
Hemp seeds
– Lunch:
Brown rice sushi rolls with avocado and cucumber
– Dinner:
Lentil curry (no oil)
Spinach
Cauliflower
Brown rice
– Snack:
Banana + almond butter
———-
DAY 7
– Breakfast:
Berry-spinach smoothie
– Lunch:
Sweet potato black bean bowl
– Dinner:
Vegetable minestrone
Whole grain toast
Side salad
– Snack:
Mixed berries
———-
Tips for making low-SOS vegan easier
Use vegetable broth without added sodium
Dry-toast spices to deepen flavor without oil
Blend cashews or white beans into sauces for creaminess
Nutritional yeast can add savory flavor with less salt
Supplements worth considering on a vegan diet
You may want to discuss:
Vitamin B12
Vitamin D
Algae-based omega-3 (EPA/DHA)
Some people with arthritis also find benefit from turmeric/curcumin supplements, but check with a clinician if you take blood thinners.
