Here’s a 7-day vegan meal plan designed for a 43-year-old male living near Waterford city. It’s nutrient-balanced, practical, and uses ingredients from your shopping list . I’ve included breakfast, lunch, dinner, and snacks for each day, with a focus on affordability, simplicity, and variety . Day 1 Breakfast: Overnight oats : ½ cup oats, 1 tbsp chia seeds, 1 cup plant-based milk, 1 tbsp maple syrup, and a handful of berries. Lunch: Chickpea salad wrap : ½ cup mashed chickpeas, 1 tbsp hummus, spinach, grated carrot, and wholemeal wrap. Dinner: Lentil and vegetable stew : ½ cup lentils, 1 carrot, ½ onion, 1 potato, 1 can diced tomatoes, vegetable stock, and spices. Serve with ½ cup brown rice. Snacks: Handful of almonds and an apple. Rice cake with peanut butter. Day 2 Breakfast: Smoothie bowl : Blend 1 banana, ½ cup frozen berries, ½ cup plant-based yogurt, 1 tbsp flaxseeds, and ½ cup plant-based milk. Top with 1 tbsp granola. Lunch: Tofu scramble wrap : ½ blo...