Full Coronavirus Quarantine Healthy Meal Plan: 14-Day Plant-Based (Vegan) Meal Plan To Thrive Under Self-Quarantine

*This meal plan is not a substitute for medical advice. Please see the full Health Disclaimer below!

Are you overwhelmed with news, updates and information about the Coronavirus? Don’t be! Accept that humanity has survived similar periods in the past and that we need to mobilize our inner strength, available knowledge and common sense to get out of these troublesome times stronger, smarter, and wiser!

I am committed to posting valuable updates and information on the topic, since I believe more people in the world will need it. I, myself have gone under a self-quarantine, and although it is just the beginning it hasn’t been easy so far – in fact, psychologically it has been more challenging than I expected it to be.

Before I move onto the meal plan itself I would like to share a few useful Coronavirus survival reminders:

  • Health professionals advise to take good care of nourishing your body during this time, not only in order to keep your immune system strong, but also to support your mental health.
  • Rather than worrying how you will survive the quarantine, focus on the positive aspect of it – now is a great opportunity to slow down, release some of the stress you have been accumulating for months or even years of juggling numerous activities and tasks, and take some proper care of your body and mind.
  • Turn this into a healing process rather than going into panic mode! Spend quality time with your loved ones and/or learn something new.
  • Check out the advice on Shopping for a 14-Day Quarantine here.

Also check out our Coronavirus Prevention and Updates Category

Back to the 14-Day Coronavirus Quarantine Vegan Meal Plan

For this meal plan, I have aimed to include simple meals that are still nourishing and will be easy to prepare with long-lasting ingredients, which you would have stocked up on if you have followed the advice mentioned above. Some of the meals are taken from The Complete Vegan Recipe Solution and The 928 Tastiest Vegan Recipes Picks, which I highly recommend for over 1000 nutritious, delicious, yet simple enough meals to stay healthy and energized during a quarantine!

I have given options for Breakfast, Lunch and Dinner, but you can also cook one bigger meal, which you can use for lunch and dinner if you prefer. The main ingredients of each meal are absolute staples, and if you are missing some of the spices, herbs or veggies, don’t fret about it – just skip them, the meals will still be yummy! You can always substitute fresh veggies with canned or frozen whenever needed.

To receive this 14-day menu in PDF format, click below:

Day 1




spicy chickpeas vegan

Breakfast: A bowl of steel cut or rolled oats (1/3-1/2 cup) mixed with 1/2-1 cup of unsweetened non-dairy milk and water, with 1/2  sliced banana or 1/2 a sliced apple, 1-2 tbsp. chia seeds and/or  1 tbsp. ground flax seeds, berries of choice, and stevia if needed.

Lunch: FLAVORFUL VEGAN LENTIL LEMON SOUP

(light, nutritious and satisfying with lots of fiber)

Dinner: CHICKPEAS IN SPICY SAUCE

Snacks: raw almonds with celery, red bell peppers, and raw carrots

Day 2

Breakfast: Chia pudding topped with fruit of choice and sliced almonds

Lunch: Chik’n Salad Sandwich: Mashed cooked chickpeas (can use yesterday dinner’s leftovers)+ diced onion and carrots + relish + vegan mayo + salt, pepper and praprika on toast

Dinner: NUTRITIOUSLY SATISFYING VEGAN TOMATO, LEMONGRASS AND RICE SOUP

Snacks: An orange or apple with 1/4 cup raw cashews

Day 3




baked beans and ball pepper

Breakfast: Quinoa or wild rice cooked with unsweetened non-dairy milk, berries, and ground flax; add some almonds for more protein and fats if desired

Lunch: VEGAN ‘SMOKED SALMON’ SCRAMBLE

Dinner: MUSHROOM AND BALL PEPPER BAKED BEANS

Snacks: superfood trail mix made with raw almonds, coconut flakes, mulberries or goji berries, Brazil nuts, and walnuts

Day 4

Breakfast: Tahini spread over wholegrain bread with an apple or orange on the side

Lunch: Seared tofu with roasted butternut squash, steamed kale or spinach, and fresh sliced tomatoes

Dinner: SHOW-STOPPINGLY DELICIOUS VEGAN POTATO FRITTATA 

Snacks: 1 green apple with 2 tablespoons raw almond butter

Day 5

vegan lentil and potato stew

Breakfast: Steamed quinoa with 1/4 avocado sliced, 3 ounces grilled or sautéed savory tofu or tempeh, kale, and matchstick carrots

Lunch: 1-MIN VEGAN LEFTOVER SANDWICH

Dinner: QUICK & YUMMY VEGAN LENTIL STEW WITH POTATOES AND KALE

Snacks: A banana with a tablespoon or two of raw cashew butter

Day 6

Breakfast: A soy, coconut, or almond milk-based yogurt (choose unsweetened) with some flax and berries

Lunch: EASY CHEESY VEGAN BROCCOLI AND BROWN RICE BAKE

Dinner: SUPERBLY CREAMY VEGAN MUSHROOM AND TOMATO RISOTTO

Snacks: A green smoothie with 1 ripe banana, handful of spinach, handful of parsley, 3 tbsp chia seeds, soaked in 1/2 cup water at least 15 minutes, 1 cup water

Day 7

mushroom-stuffed avocado

Breakfast: Toasted french bread+ vegan chocolate hazelnut spread + sliced strawberries + dusting of cinnamon or powdered sugar

Lunch:  Not-egg salad on toast (bread of your choice)

Dinner: MOUTHWATERING MUSHROOM-STUFFED AVOCADOS

Snacks: Celery, red bell pepper slices, raw carrots, and raw cukes

To receive this 14-day menu in PDF format, click below:

Day 8

mini vegan meat loaves

Breakfast: Peanut/ Almond/ Cashew butter+ fresh sliced peaches, apples, strawberries, etc. on toast

Lunch: A Buddha bowl made with black rice or teff, sesame seeds, avocado slices, broccoli, cauliflower, roasted butternut or zucchini squash, lemon juice to sweeten, black pepper and spices, edamame or chickpeas

Dinner: EASY WEEKNIGHT VEGAN MINI ‘MEATLOVES’

Snacks: a square of 80% or higher cacao content dark chocolate with an orange

Day 9

vegan fried rice recipe

Breakfast: Smoothie with 2 ripe bananas, half of a broccoli head, 1 bunch of lettuce, 1 cup water

Lunch: Balsamic Roasted eggplant, zucchini, mushrooms + tomatoes + basil and arugula rolled into a lavash or tortilla

Dinner: SUPREME VEGAN FRIED RICE WITH A SUCCULENT SAUCE

Snacks: Dates stuffed with peanut butter

Day 10

creamy vegan wild rice soup

Breakfast: A baked sweet potato with salsa, kale, and tahini

Lunch: IMMUNE-BOOSTING CREAMY VEGAN PARSNIP & WILD RICE SOUP

Dinner: DELECTABLE BAKED VEGAN MACARONI AND CHEESE

Snacks: walnuts, Medjool dates and raw cacao balls – blend these three ingredients together and make into balls

Day 11

spinach and red bean vegan curry

Breakfast: Mash ripe bananas with oats and chopped raisins on top and bake the mixture until it turns golden brown. Combine with dairy-free yogurt or milk of your choice

Lunch: SUPER-HUMAN VEGAN CURRY TO SKY-ROCKET MENTAL AND PHYSICAL PERFORMANCE

Dinner: PERFECTLY TASTY POTATO-ONION CAKES

Snacks: Healthy brownies: overripe bananas, almond butter and cocoa powder. Just mix the three ingredients and bake for about 20 minutes or until the brownies are properly cooked.

Day 12

zucchini potato bake feature

Breakfast: 

Lunch: EXTRA LUSCIOUS VEGAN COUSCOUS WITH OLIVES AND SUN-DRIED TOMATO

Dinner: SCRUMPTIOUS VEGAN ZUCCHINI AND POTATO BAKE

Snacks: Dates, cocoa powder and orange juice. Blend all three items together until smooth and make small balls out of the mixture.

Day 13

vegan sausage pie

Breakfast: GOOEY CHEESY VEGAN BLUEBERRY SANDWICH (QUICK & EASY)

Lunch: SUCCULENTLY RICH SRI LANKAN VEGAN CURRY

Dinner: QUICK AND DELICIOUS VEGAN SAUSAGE PIE

Snacks: Coconut butter, peanut butter and maple syrup. Melt the three items together until it becomes smooth, then pour it in a greased container and refrigerate.

Day 14

Breakfast: VEGAN STRAWBERRY ALMOND BREAKFAST CAKE

Lunch: SPICY TOMATO AND HERB SAUCE VEGAN PASTA

Dinner: QUICK INDULGENT VEGAN MEXICAN SWEETCORN SOUP

Snacks: Apples with tahini

What about dessert?

I don’t recommend eating any processed sugar, especially during a pandemic. Processed sugar will take a toll on your immune system. Here are a few healthy raw desserts if you have a sweet tooth:

NO-BAKE VEGAN BLACKBERRY TART

DECADENT VEGAN WHITE CHOCOLATE & RASPBERRY FUDGE

MOIST & CRUNCHY NO-BAKE VEGAN CHOCOLATE MOUSSE CAKE

To receive this 14-day menu in PDF format, click below:

For over 1000 quick, delicious and nutritious vegan recipes with no-nonsense ingredients during a quarantine, Download The Family Comes First Health Vegan Bundle.

Medical Disclaimer:

This information and meal plan is solely intended to provide assistance to you in your personal healthy eating efforts. The information is not intended as a substitute for consultation, evaluation or treatment by a medical professional and/or registered dietitian or nutritionist. This meal plan is not a substitute for medical advice. The Coronavirus is not to be taken lightly, so if you have underlying medical conditions or are experiencing any symptoms, seek immediate medical assistance. We do not hold liable for any complications you experience in case you don’t seek immediate health advice. This information on has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease, metabolic disorder or health problems. We cannot and do not give you medical advice. You should seek prompt medical care for any specific health issues and consult your physician before purchasing any product(s). We do not recommend the self-management of health problems. Information obtained by using our services is not exhaustive and does not cover all diseases, ailments, physical conditions or their treatment. By following this program you agree that you will consult your doctor, physician or health care provider before beginning the nutrition program or taking into practice any and all tips from the website. Use of the programs, advice, and information contained in this document and the website I Nourish Gently is at the sole choice and risk of the reader.

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